Doyouoftenfeeltiredinthemorningeventhoughyou’vebeeninbe...

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Do you often feel tired in the morning even though you’ve been in bed for seven or eight hours the night before? Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.

Sleep experts define “sleep efficiency” as the percentage of time lying down that you are actually sleeping. According to journalism website , the science of sleep efficiency is still young. There is no specific number for efficiency that’s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough range of 85 percent or above as a reasonable place to be. Therefore, some tips for improving sleep efficiency are as follows:

Keep a consistent（一致的） sleep schedule

Go to bed and wake up at the same time, or relatively the same time, every day. Consistency is key to a good night’s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain adapts to this and moves through the sleep cycle in preparation for you to feel rested and alert at your wakeup time.

Avoid blue light at night

Blue light given off by the screens of computers, iPads and smartphones makes you feel more alert. Blue light tells your brain it’s daytime. Experts suggest turning off your computers and smartphones 1 hour or at least 30 minutes before bed.

Take naps

If you aren’t getting enough sleep at night, you’re likely going to feel a strong desire to sleep in the afternoon. When this happens, you’re better off taking a short nap than turning to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you’ll sleep much better in the evening.

21. According to the passage, we can learn that sleep efficiency .

A. is an advanced way to measure sleep quality

B. has close relationship with the state of health

C. is decided by the time you are lying in bed

D. can be greatly improved with certain measures taken

22. Which of the following may contribute to a better sleep in the evening?

A. Taking a long afternoon nap. B. Sleeping for a while in the daytime.

C. Having a fixed go-to-bed time. D. Avoiding blue light in the evening.

23. What can we infer from the passage？

A. Enough sleep will lead to a changeable wake-up time.

B. Blue light will affect the sleep due to its harm to the brains.

C. Waking up two hours before the body clocks means good sleep efficiency.