efore ,long ,do ,sleep,,difficult ,talk ,help ,after ,usual ,quiet ,work ,game
some people have problems falling asleep;others have trouble getting up in trouble getting up in the morning,the following suggestions may （help ） a lot
don't spend( longer )than thirty minutes trying to fall asleep ,if you can't get to sleep after half an hour ,get up and do something（quiet）,like reading only go back to bed when you feel tired
drink a glass of warm milk fifteen minutes（before ）you go to bed it helps you relax but don't drink coffee or tea ;thty have chemicals which will make it （difficult ）for you to sleep
have a warm bath it's a great way to （sleep ）but never stay in there too long ,the bathroom isn't the best place to fall asleep
listen to some music .however ,if you have to get up and turn off the recorder when the music finishes .,it won't ( work)!
set al the clocks in the house ten minutes fast before you go to bed and try to forget that you(do )this the night before when you wake up the next morning.
get a friend to phone you in the morning,and hope that your friend is better at waking up that you are and is able to have an interesting ( talk ) with you on the phone to help you wake up.
go to bed earlier than ( usual) it may not be easy at first .but they say that an hour of sleep before midnight has the same effect as two hours after nidnight