This film shows you what you can do to make sure you get a good night's sleep. VideoJug presents you with some simple steps on how to sleep well, from your bed to your diet, our aim is to help you sleep better at night.

此视频将确保你安然入睡。videojug将教你一些睡好觉的小妙招，从你的床到你的饮食都有涉猎，我们的目标就是让你一觉睡到大天亮。

Step 1: Food and drink 饮食

Avoid coffee, tea, cocoa and cola drinks late in the evening as they all contain caffeine, which may keep you awake. Remember, your nightcap has a price. Alcohol may make you sleepy, but you probably end wont sleep too well not to mention the hangover! Malted food drinks - like Ovaltine - are much better. Bedtime snacks can help too. But don't stuff your face before bed, it'll make you tired, but your body will have to stay awake half the night digesting your meal, so you won't feel rested in the morning. Milk, turkey and peanuts all contain chemicals that help the brain relax. Why not have a turkey and peanut butter sandwich?

Step 2: Sleeping position 睡姿

Another thing that affects the quality of your sleep is the position you sleep in. We all have our preferences, but for a perfect night's sleep you should try to keep your body in a 'midline' position, where both your head and neck are kept roughly straight. All you need is a properly supportive and comfortable bed and some strategically placed pillows. If you sleep on your side, place a pillow between your knees, this will help support your hips. If you sleep on your back: Place pillows under your knees to take the load off the lower back. Make sure there are enough pillows to support the neck and head in the midline position, thereby preventing the head and neck tilting forward or back. Sleeping on your front isn't recommended.. Head and neck are twisted in this position, which is bound to give you aches and pains.

Step 3: The 4 Rs 4个R

Getting to sleep is all about the 4 Rs - Regularity, Routine, a Restful bedroom and the Right bed.

Step 4: Regularity 规律

Regularity of bedtimes and getting up times helps ensure good sleep. If possible, try and go to bed and wake up at the same time every day. Keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. As soon as it's time to wake up, open the curtains or turn a light on. Light helps your body know it's time to wake up. Planned daytime naps are fine, but naps caused by sleepiness will ruin your night-time sleep. Try to stay awake all day if you can. Regular exercise is important too it helps regulate your body clock.

Step 5: Routine 惯例

Having a bedtime routine - like having a bath before bed - will help your brain wind down and prepare you for sleep. Reading a book or listening to the same piece of calming music every night may help too. Anxiety excites the nervous system, making you more alert. Write down your worries and possible solutions before you go to bed, then stop thinking about them!

Step 6: Restful bedroom 安静的卧室

Your bedroom should be a place for sleeping only. It is not a good idea to use your bed for paying bills, doing work, making phone calls etc. Help your body recognize that this is a place for rest by getting rid of anything work-related before you go to bed.

Step 7: The Right bed 合适的床

You need to look after your bed. Turn the mattress over every few months. It should get replaced every 10 years at least. Look out for the following tell-tale signs that your bed needs replacing." When lying in bed, do you feel springs or ridges beneath the surface? Do you and your partner roll to the middle of the bed unintentionally? When moving in bed do you hear creaks, crunches or other suspicious noises? The noise might not bother you when you're awake, but it will disturb your sleep - leaving you feeling tired and grumpy in the morning.