每天睡觉前做一些放松活动，如阅读或是听音乐。
A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
停下来花些时间好好的睡觉，好好的放松闲散下，听听音乐或者进行一些放松活动。
Take time out to sleep properly, laze around, listen to music or have some form of leisure activity.
不要在床上躺着：如果你在床在躺了二十分钟还是没有睡意，起来做一些放松活动直到感到瞌睡。
Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy.
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