英语新闻听写 如何获得更充足的睡眠？

（单词翻译）

From phone alerts to bathroom trips, there are many factors that can disturb a good night's sleep.

从被电话吵醒到去上厕所，有很多因素可以扰乱良好的睡眠。

Adults should get an average of seven to nine hours of sleep each night but a survey of six countries found that 40 percent don't get enough sleep.

成年人每晚平均要睡七到九个小时，但一项对六个国家的调查发现，百分之40的人睡眠不足。

The first way to improve your sleeping habits is by ditching your cellphone use at night.

改善你睡眠习惯的第一条就是不要在晚上使用手机。

If you find yourself waking up in the middle of the night to use the bathroom,try curtailing¹ the amount of liquids you consume in the evening, avoiding alcohol and caffeine for six hours before bedtime.

如果你发现自己半夜醒来上厕所，尽量减少夜间消耗的液体量，睡前六个小时不喝酒精和咖啡。

Also, elevating your legs could help with frequent nighttime bathroom visit.

此外，抬高你的腿可以帮助减少频繁上厕所。

Keeping your bedroom at a cool 65 degrees will help your body adjust itself more efficiently².

保持你的卧室在凉爽的华氏65度，这有助于你的身体更有效地调整自己。