Задание

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Four ideas for better sleep

Most teens need about 9 or even more hours of sleep each night. But about 1 in 4 teens has trouble sleeping. Lack of sleep can affect everything from our emotions to how well we focus on tasks, driving for example. It can affect sports performance, increase (увеличить) our chances of getting sick or overweight. How can we get the sleep we need? Here are some ideas:

1. Be active during the day. You’ve probably noticed how much running around little kids do – and how well they sleep. Follow their example and get at least 60 minutes of exercise a day. Physical activity can make you feel less stressed and more relaxed. Just don’t work too close to bedtime because exercise can wake you up.

2. Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can’t make your bedroom a tech-free zone, at least turn everything off for an hour or more before you go to bed.

3. Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can make this relaxation effect. So finish your day by reading, listening to music, spending time with a pet, writing in a journal, playing Sudoku, or doing anything else that relaxes you.

4. Expect a goodnight’s sleep. Stress can lead to insomnia, the more you worry about sleeping, the greater the risk you’ll lie awake staring at the ceiling. Say, “Tonight, I will sleep well” several times during the day. It can also help to practice breathing exercises before bed.

Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it’s affecting your mood or performance, talk to your doctor.

Exercising close to the bedtime

The more you worry about sleeping,

Creating a set bedtime routine means going to bed at the same time and

Some people get sick or overweight

Lack of sleep can

If you have sleeping problems regularly,

Before going to bed people

can't help you fall asleep.

the greater risk you won't fall asleep.

doing everything that can help feel relaxed.

if they don't sleep well.

affect emotions and concentration.

you should see a specialist.

shouldn’t use their phones, PCs and other gadgets.