Just as a bedtime story soothed and relaxed us when we were children, a calming book on tape (try poetry or a biography, stay away from horror novels) can have the same effect with us grown-ups.
就像我们小时候边听故事边沉沉睡去一样，安抚身心的录音故事(诗歌和传记都不错，千万别听恐怖故事)对成年人来说同样有效。
Choose a bedtime and wake-up time that work for you, and follow the same routine each day, even on weekends.
选择一个对你有用的睡眠时间和起床时间，每天按照这个时间做，即便是在周末。
Adjust the morning dose first, then take the same amount mid-afternoon if needed, then take three to four times the morning dose at bedtime.
早晨剂量的调整，然后取相同数量的午后，如果需要的话，然后采取三至四倍的早晨剂量在睡前。
Same time every day - Start your bedtime routine at the same time each day and maintain a regular sleep time.
每天的同一时刻—在每天的同一时刻开始就寝，并保持这个时间点。
Through a good bedtime chat, students in the same dorm would soon earn about each other's likes and dislikes, which can result in a better understanding among roommates.
通过一次很好的卧谈会，同一寝室的学生会很快了解彼此的喜恶，这样能够带来室友间的互相理解。
Create a bedtime ritual, and do it at the same time every night.
定个睡觉时间，每天晚上都在同一时间去做。
Create a bedtime ritual, and do it at the same time every night.
定个睡觉时间，每天晚上都在同一时间去做。
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