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建立一个睡眠日程表。你身体有一个内部的生物钟,它需要一切安排得井井有条。专家说,你每天早晨都在同一个时间起床,即使是周末也不例外,这也许是建立你良好睡眠的最重要的步骤,因为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闹钟。这个闹钟一旦定好了并发生作用,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呆着,应该起来散散步或在阳光明媚的窗户前吃一顿早餐。
Create a sleep schedule. Your body has an internal biological clock, it needs everything arranged in order. Experts say that you get up at the same time every morning, even on weekends, and this may be the most important step in establishing your good sleep because at the same time exposing yourself to the light, which in fact Just set your alarm clock in your brain. Once the alarm clock is set and works, it provides a good foundation for your sleep. Therefore, you must first set your morning’s biological clock, try to get up at the same time every day, do not stay in dimly lit bedroom after getting up, and you should take a walk or have a breakfast in front of a sunny window.