1.建立一个睡眠的日程表。你身体内部有一个生物钟,它需要把一切都安排得井井有条。专家们说:你每天早晨都在同一个时间起床,即使是周末也不例外,这也许是建立良好睡眠最重要的步骤。因为早晨在同一个时间里把自己暴露在亮光之下,这实际上就是给你的大脑里定好的闹钟。专家说这个闹钟一旦定好了并发生作用,那就是一到夜晚便开始昏昏欲睡,这就为你进入睡眠提供了良好的基础。因此,你首先要把自己早晨的生物钟定好,每天尽量在同一时间起床,起床后也不要在光线昏暗的卧室里 Create a sleep schedule. You have a biological clock in your body and it needs to be well arranged. Experts say: You get up at the same time every morning, even on the weekends, which may be the most important step in building a good sleep. Because you expose yourself to the light at the same time in the morning, this is actually a good alarm for your brain. Once the alarm clock is set and works, experts say, it starts to drowse at night, providing a good foundation for your sleep. So, first of all you have to set your morning’s biological clock, every day try to get up at the same time, do not get up in dimly lit bedroom