养成睡前习惯，泡个热水浴或洗个热水澡，读本书或听轻音乐。
Set up a bedtime ritual by taking a warm bath or shower, reading a book or listening to soft music.
这些程序应该包括安静的活动，比如阅读，听令人放松的音乐，或者泡个舒服澡。
These rituals should include quiet activities such as reading, listening to relaxing music, or even taking a nice bath.
夏天，我有时候会在天亮前就起来，看着太阳升起，泡一杯茶，读一本书，听鸟儿歌唱……这真是太美了，真的很宁静。
'In the summer I sometimes get up before it's light, watch the sun come up, make a cup of tea, read a book, listen to birds... it's wonderful, really tranquil.'
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