Nightmares are more common in childhood, but anywhere from 50% to 85% of adults report having occasional nightmares. Almost everyone can experience nightmares. Addressing frequent nightmares is important since they have also been linked to insomnia(失眠) and depression. Since nightmares can also cause a lack of sleep, they are linked to heart disease and obesity as well. Trying out these steps could help you ease your nightmares and improve your sleep and quality of life.

Establish a sleep routine.

“One of the most effective ways to treat nightmare problems in adults is actually to get them sleeping more soundly so they wake up less often,” said Jennifer Martin, a professor of medicine. A healthy sleep routine begets sound sleep. Develop one by exercising, setting regular sleep and waking times, ensuring your room is dark and cool, avoiding stimulating drinks after midafternoon and engaging in relaxing activities.

Don’t eat before bed.

Snacking can boost metabolism (新陈代谢), which causes your brain to be more active and could lead to nightmares, according to the National Sleep Foundation. While some people sleep better after eating a light snack, you should stop eating two to three hours before bedtime. If you notice that you have nightmares afterward, try avoiding nighttime snacking or heavier meals before bed.

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Since our nighttime observations can appear during sleep, “spend some energy engaging with things that are more emotionally neutral or even positive” before bedtime, Martin suggested. “Reading the news media and then going to bed is more likely to lead to disturbing and upsetting dreams than looking through pictures from your last vacation with your family,” she added.

Use a white noise machine.

Silence is key in a sleep routine, but “for people who either don’t like it to be completely quiet or who are awakened by noises they can’t control during the night”, background noise “is a good strategy”, Martin said. Try a fan or a white noise machine or app for several nights to help your brain adapt, she added.

1.What does the underlined word “begets” probably mean?

A Holds back.

B Leads to.

C Wipes out.

D Consists of.

解析：选B。B词义猜测题。根据第二段划线部分前文可知，让人们睡得更香就可以减少醒来的次数，这是解决成年人噩梦最有效的方法。划线部分后文说到具体有哪些做法可以让人们睡得更香。由此可知，划线单词所在句承上启下，健康的睡眠习惯“带来”良好的睡眠。故选B

2.What is recommended by the National Sleep Foundation?

A Eating snacks to motivate your brain.

B Always staying away from heavy meals.

C Avoiding taking in food before bedtime.

D Setting regular sleep and waking times

解析：选C。C细节理解题。根据第三段第二句的“you should stop eating two to three hours before bedtime”睡前两到三小时应该停止进食。故选C。

3.Which can be put back into the △ ?

A Review your medications.

B Check up on your mental health.

C Practice stress-relieving activities.

D Don’t watch or read scary content before bed.

解析：选D。D段落大意题。根据马丁教授的建议“spend some energy engaging with things that are more emotionally neutral or even positive”可知，他建议我们在睡前接触一些中性甚至积极的事情，即睡前我们应该远离消极的内容。故选D。

4.Why does Martin advise using a white noise machine?

A To help the brain adapt to background noise.

B To create a completely silent environment.

C To control the noises during the night.

D To prevent waking from nightmares.

解析：选A。A细节理解题。根据最后一段中的“background noise ‘is a good strategy’”以及“Try a fan or a white noise machine or app for several nights to help your brain adapt”可知，对于那些不喜欢绝对安静环境或者总是被噪音吵醒的人来说，背景噪音是一个不错的解决办法，因此马丁建议可以连续使用几晚白噪音机以使大脑适应背景噪音。故选A。