Quote

AMY

谢谢成爷~
现在我的头像都变成这个了,嘻嘻。
一看就可以知道是我啦~

Tracy生日快乐~
看到这个头像就笑吧,哈哈,Happy Birthday~
我们两个真的是很有缘的朋友噢,
因为JC,我们就认识了,然后一起考试一起上课,
好像每次我们都会一起考不好,然后一起重考 嘻嘻.
虽然你比我早一点满18岁,但,你看起来比我小多了噢~哈哈。
祝你"永葆青春"吧,嘿嘿,小可爱。
下个星期见咯~

 昨天晚上外面下了好大好大的雪噢,
因为睡不着,所以享受到了小雪纷飞的盛宴,
去年也下了雪,好像和今年的日子差不多..
早上起来,收到大头超开心的信息"下雪了,万岁~"
看到窗外的世界都白了
用成爷的话说,大地穿上了婚纱咯~好美啊!!!

 

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there are many measures besides popping pills that you can use to improve your chances of getting a good night's sleep. Here are a few:

• Acknowledge your stressors. Consider transferring that list of items swirling around in your head at night onto a sheet of paper. This will help you feel as if you've gotten started with your tasks and let you get some rest.
• Exercise regularly. It may seem counterintuitive, but upping your level of activity during the evening, when you think you're wiped out, will help you to gain a second wind and probably to sleep better when you do retire.
• Avoid caffeine after mid-day. Be wary, too, of sodas and teas, which often contain caffeine as well.
• Go to bed when you're tired. Don't spend time staring at the ceiling and worrying about how you simply must get some sleep. Get up, do something relaxing in another room, and return to bed when you're ready.
• Learn relaxation techniques. Consciously attend to your breathing; imagine being in your favorite place (think: "Calgon, take me away!"); relax your muscles, scanning your body from head to toe - Pilates and yoga classes often teach these skills.
• Maintain a routine. Changing your sleep schedule dramatically on Friday and Saturday nights can lead to a shift in your circadian rhythm that carries into the following week.
• Consider melatonin. This hormone is a natural sleep aid. It appears to work particularly well for those who have trouble staying asleep, even though they may easily fall asleep. A dose of 0.3 mg nightly is recommended.

<melatonin: n. [生化]褪黑激素,N-乙酰-5-甲氧基色胺>