Sleep1. How much sleep do we needRecommended amount for adults:【T1】______

Sleep
    Good morning, everyone. Today, we’ll talk about sleep. Sleep is something everyone needs, but many don’t get enough. As a student, you may know what it means to be sleep deprived due to all the late nights of working or being unable to sleep. Researchers have found that insufficient sleep negatively affects one’s well-being.
    Then how much sleep do we need? [1]The recommended amount of sleep for an adult is eight to ten hours in order to function at best. This amount differs for each person, but it is beneficial to know how many hours of sleep are recommended. In a study of 1, 120 students, it found that only 30 percent of students sleep at least eight hours a night.
    Although it may seem overwhelming, there are some ways to help you get a better night’s sleep. Today, we’ll get to know about four effective ways for a better sleep.
     [2]The first way is to have a consistent meal schedule. Eating and sleeping may not seem relevant to each other, however, they are interrelated. By eating at certain times, [3]you can regulate your circadian rhythm which is your internal biological clock. For example, it is important to eat breakfast because it sets the tone for the rest of the day and gives you energy. A common mistake that many students make is that they will eat late at night. This is a problem because your body is still digesting food while you are trying to sleep.
    The second way is to take regular exercise. If your sleep is restless, exercise can help. [4] Exercising thirty minutes or more daily makes it easier for you to fall asleep at night. [5] Exercising in the daytime will allow you to be energized for the day and help you obtain a deep sleep at night. Although exercise is great for the body, [6]it is not recommended that you exercise three hours within your bed-time because it will stimulate your body and thus make it more difficult to rest
    The third way is to stay away from caffeine. If you’re having trouble sleeping at night, it would be best to avoid caffeine. Caffeine cart cause sleep problems up to ten to twelve hours after drinking it.
    [7]Sources of caffeine include coffee, tea and soda.
    [8]The last way to attain the best quality of sleep is to make a good sleeping environment. [9]This means you should reserve your bed for sleeping only because if you associate your bed with events like work or errands, it will be harder to wind down at night. This may be difficult in dorms, but you can utilize places like the library, University Union, and your dorm’s study lounges for work and study.
    [10]Other ways to make your room a better sleeping environment is to turn off your computer and television while trying to fall asleep. The slightest amount of light in your bedroom will affect the amount of melatonin, a brain hormone that induces sleeping, in your brain.
    OK, these are the four ways for a better sleep we’ve introduced today. I hope by making little adjustments, you’ll be able to get more sleep and a better quality of sleep.