[originaltext]M: So, this isn’t gonna be an overnight change.W: Trying to lear

M: So, this isn’t gonna be an overnight change.
W: Trying to learn to sleep is a long process and it takes a lot of dedication. You have to stick with it. And don’t give up.
M: And so this is someone who’s gonna really stick with the program.
W: Precisely. It’s like quitting smoking or drinking. You have to really put the time in it. If people are ready, it would work. But it is not easy.
M: Let’s talk about something you call sleep hygiene—the tips you say anyone can use to improve their habits. "Make sleep a priority". And then let’s get back to people like me. Right?
W: Well, that’s hard. I mean we have so many responsibilities in the world. But if you find that your sleeplessness is disturbing the way you feel during the day, then you have to make it a priority.
M: And then "Make your bedroom comfortable".
W: Well, I mean your bedroom needs to be comfy and cozy. You shouldn’t have your computer in your bedroom, and you shouldn’t be paying your bills while you are lying in bed. It ought to be comfortable and inviting.
M: We all know that caffeine will keep us awake. But you say "Don’t have caffeine after lunch". Someone going to bed at nine or ten, I mean does it really stay with them that long?
W: Caffeine can stay with you up to 10 hours. And so you have to make sure you stop if it’s bothering you and if you have trouble sleeping, you shouldn’t have caffeine after lunchtime.
M: I’m reading the next tip. I hate to tell you that in about an hour I am gonna be taking a nap, but you say "Don’t take a nap during the day".
W: Well, I think naps are good. If they are people like you, you have a crazy schedule and you can’t get to sleep and maybe tonight you have something else that you have to do. And I think in that type of situation, a nap is good. It’s gonna revive you.
M: Do you like a twenty-minute nap or two-hour nap? I mean is too much bad?
W: Too much is too bad. You have to keep it less than 45 minutes. Because if you take a nap that’s longer than that, you will end up getting deep sleep then you wake up feeling worse instead of better.
Questions 6 to 10 are based on what you have just heard.
6. In what way is fighting against insomnia like quitting smoking or drinking?
7. According to Dr. Getsy, what is "sleep hygiene"?
8. What kind of room is needed to improve your sleep?
9. Why should people stay away from caffeine after lunch?
10. What does Dr. Getsy say about taking a nap during the day?