Nightmares are very common in childhood. But about 50% to 85% of adults report having nightmares. Almost everyone can experience nightmares. Nightmares can influence our sleep quality. How can we reduce nightmares and improve our sleep?

Develop good sleep habits

Healthy sleeping habits are connected to sound sleep. We can develop a good habit by exercising and setting proper sleep and working times. But do remember to do some relaxing activities before bedtime. Making sure the room is dark and cool can also help us have good sleep.

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Snacking can cause your brain to be more active and lead to nightmares. While some people sleep better after eating some snacks, you should stop eating two to three hours before bedtime. If you notice that you have nightmares, try avoiding nighttime snacking or heavier meals before bedtime.

Don’t watch or read scary things before bed

What we watch or read before bed can appear during sleep. We should spend some energy on positive things before bedtime. Reading the news media before bed is more likely to lead to upsetting dreams than looking through pictures from your last vacation with your family.

Use a white noise machine

Silence is key to a good sleep. But for people who either don’t like it to be completely quiet or who are awakened by noises that they can’t control during the night, background noise is a good way. Try a fan or a white noise machine or an app.

1.Which of the following is a good sleep habit?

A Play basketball before bedtime.

B Early to bed and early to rise.

C Keep the bedroom warm.

D Always stay up late.

解析：选B。B细节理解题。根据第二段内容可知，锻炼、合理安排睡眠和工作时间、睡前参加一些放松的活动和确保房间黑暗凉爽都是良好的睡眠习惯。故选B。

2.Which can be put back into the “ △ ”?

A Give up snacks

B Cut back on dinner

C Don’t eat before bedtime

D Take heavy meals before bedtime

解析：选C。C段落大意题。根据第三段的“you should stop eating two to three hours before bedtime”和“try avoiding nighttime snacking or heavier meals before bedtime”可知，第二段主要讲的是睡前停止进食、拒绝大吃大喝。故选C。

3.What can we enjoy before bedtime?

A Scary movies.

B News media.

C Holiday photos.

D Heart-breaking novels.

解析：选C。C推理判断题。根据倒数第二段内容可知，睡前不能看恐怖的内容，应该接触一些积极的事物，比如和家人度假时拍的照片。故选C。

4.Who might use a white noise machine?

A Linda, who likes complete quietness.

B Jerry, who can’t bear silence.

C Amy, who always has sound sleep.

D Bob, who has a fan in his bedroom.

解析：选B。B推理判断题。根据最后一段第二句可知，但对于那些不喜欢绝对安静环境的人，或者在晚上被无法控制的噪音吵醒的人来说，使用背景噪音是一个好方法。结合选项可知，不能忍受安静的Jerry可能会使用白噪音机。故选B。

5.The passage probably comes from _______.

A a dictionary

B a poster

C a magazine

D a notice

解析：选C。C推理判断题。根据全文内容可知，文章主要介绍了一些改善睡眠的小技巧，属于健康方面的内容，结合选项可知，最容易出现在健康杂志上。故选C。