可可电台，每期节目一话题，让英语磨练耳朵的同时学到更多有益的小知识，丰富知识的同时受益于生活。

提高睡眠质量

Try not to self-medicate.

不要尝试给自己开药。

"I personally don't recommend that people just go out and treat themselves with over-the-counter medications," says kryger. "they never solve the problem; they'll just help you get through." pharmacies certainly offer lots of sleep remedies. there are antihistamines, like benadryl, which have a sedative side effect. (the ingredient that causes drowsiness is also found in products like tylenol pm and advil pm.) but those medications can induce next-day grogginess—what some patients call "sleep hangovers"—and they can actually have an alerting or a disorienting effect on the elderly, says shives. other otc options include melatonin supplements and valerian extracts, although evidence of the effectiveness of either is slim, a national institutes of health insomnia consensus panel concluded in 2005. and, as shives says of melatonin, valerian, and similar substances, "nobody's regulating this stuff."

克瑞格说道，“我个人非常不建议人们简单地跑到街角医院，给自己胡乱开药。这些药不会解决问题；它们只能短时间内帮助你。”药房当然会提供许多睡眠治疗药物。它们是一些抗组胺剂（如苯海拉明），具有镇静剂一般的副作用。（引起睡意的成分还在其它产品中发现，如tylenol pm和advil pm。）但这些药物可能导致第二天站立不稳-也就是所谓的“睡眠‘宿醉’”。谢福思还说道，这些药物可能导致老年人变得警惕或迷失方向。其它otc药物（包括褪黑素补充剂和缬草提取物），国立卫生研究所的失眠共识委员会于2005年得出结论，显示其效果极为微弱。而且谢福思还提到褪黑素、缬草和相似物质，“没有人对这些原料加以规定。”

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