If you arrive home late, avoid caffeine and alcohol, eat a light and healthy meal rich in fruit and vegetables. This will help you sleep better.

如果你到家很晚，就不要再喝咖啡或酒，享受一顿富含水果蔬菜的清淡饮食，这会有助于睡眠。

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For example, U. S. researchers reported last Monday that pregnant women who drink two or more cups of coffee a day have twice the risk of a miscarriage as those who avoid caffeine.

比如，美国研究者上周一报道孕妇一天喝2或多杯咖啡，其流产风险是不使用咖啡因的2倍。

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Avoid caffeine and alcohol as these will promote dehydration.

控制咖啡及酒精的饮用，因为会加速人体脱水。

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Alcohol disrupts sleep, so if you are serious about this you should stop drinking, and avoid caffeine after lunch.

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Keep a regular bedtime schedule, get into a soothing routine to calm your nerves, and avoid both caffeine and alcohol right before bed.

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Finally, avoid over-the-counter "alertness aids" like NoDoz and Vivarin, which are overloaded with caffeine.

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