如果是，把你上床睡觉的时间再提起15分钟，他说。
If you do, push your bedtime up another 15 minutes, he says.
你上床睡觉时是一个世界，醒来时发现你在一个完全不同的世界，如果这不是魔法，那么它在哪里可以找到？
You go to bed in one kind of world and wake up to find yourself in another quite different, and if this is not enchantment, then where is it to be found?
记住，在你上床睡觉之前，不要喝咖啡或茶，不要吃太多的糖，且不能工作或学习的太晚，这会让你太累了。
Remember, don't drink coffe or tea before you go to bed, don't eat too much sugar and don't work or study too late, it will make you too tired.
作为冥想的副产品，你的脑海会习惯于放松和平静，当你上床睡觉时，忽略顽固干扰你的念头们就会变得格外容易。
As a by-product of meditation your mind will get accustomed to being relaxed and at peace, and when you go to sleep it will be much easier to ignore persistent and disturbing thoughts.
但如果你的工作是你的激情所在，你就更有可能全身心投入其中，即使这意味着回家吃饭、然后在孩子们上床睡觉后还要长时间工作。
But if your work is your passion, you'll be more likely to devote yourself to it, even if that means going home for dinner and then working long after the kids are in bed.
当你关了灯上床睡觉的时候，你卧室里的东西仍能看得清清楚楚，只不过看上去稍微有点蓝。
When you turn out the light to go to bed, everything in your bedroom will still be clearly visible, just slightly bluish.
因此，你可以抓住孩子的这一特点，利用他的兴趣来逐步培养比如多吃蔬菜，按时上床睡觉等健康的生活习惯，否则，光是用复杂的说教是行不通的。
You can use their delight as a way to instill healthy habits you'd otherwise be inclined to preach about, such as eating veggies and going to bed on time.
你还会匆匆赶往办公室、吃个夹花生果酱的三明治权作午餐、或者下午跑步、9点就上床睡觉吗？
Would you still head into the office, eat a peanut butter and jelly sandwich for lunch, go for a run in the afternoon and go to bed at 9pm?
既然你按时上床睡觉了，那么一段日子后早醒30分钟也是很自然的。
As long as you get to bed on time, waking up 30 minutes earlier should seem natural after just a few days.
这和与你的孩子交流一样重要。不过丈夫通常都比孩子有耐心，上床睡觉时间也晚些，不是么？
It's just as important as re-connecting with your children but husbands are generally less impatient and have a later bedtime!
计划好你的睡眠时间，算好何时会上床睡觉，做好以上准备，今夜，你一定会有好眠。
Plan you sleeping time and the hours before you go to sleep well, and you will get enough sleep for the night.
像往常一样上床睡觉，在睡前的一个钟头关掉你的电脑或电视机，这样可以让你不会太兴奋。
Go through the usual bedtime routine, and avoid the computer and TV at least one hour prior to going to bed, so that you're not over-stimulated.
读书是分散压力的好方法，不过最好在上床睡觉前看书，让它成为你每晚雷打不动的就寝习惯之一。
And while reading a book may be a good way to distract yourself from life's stresses, it's better to do so before you get in bed as part of your nighttime unwinding routine.
如果你不养成固定时间上床睡觉的习惯，你就会想办法熬夜，就跟你现在做的这样。
If you don't ritualize a specific bedtime, you'll end up finding ways to stay up later, just the way you do now.
当你感觉困倦的时候再上床睡觉——眼睛是没有精神的，你也会感到昏昏欲睡的，你会感到你好像在打盹似的。
Get into bed when you're sleepy — eyes droopy, you're drowsy, you feel like you're nodding off.
在试图把一个视糖如命的小孩哄上床睡觉之后，你的父母定会对胡萝卜的好处有了重新的认识。
Your parents will have a fresh perspective on the merits of carrots after trying to put a three-year-old to bed in the midst of a sugar high.
更好的情况是：尽早上床睡觉，当太阳从你的窗户里照射进来时，你已经有了7个小时的睡眠。
Even better: Go to bed early enough so that waking up when the sun shines through your window still gives you the recommended seven hours of shut-eye.
昨晚我回到家，你知道的，我已经筋疲力尽了。所以我很快洗了个澡然后就上床睡觉。
I went back home last night, you know, tired as a dog. So I took a quick shower and went to bed.
因为第二天早晨一架盛满鼻涕的747会撞在脸上将你唤醒，每个夜晚你都会恐惧上床睡觉。季节性过敏可能会使你很烦恼，但你应该庆幸自己不是下面这10种真实存在的过敏症患者之一。
Your seasonal allergies may be wrecking you right now, but just be thankful you don't have one of these 10 weird allergies that actually exist.
我11点上床睡觉。你的一天是怎么样？你早上什么时候起床？
I go to bed at 11. What's your day like? What time do you get up in the morning?
一位普通朋友在他上床睡觉后接到你的电话会感到厌烦，一位真正的朋友会担心你这么晚打电话来是发生了什么事。
A simple friend hates it when you call after he's gone to bed. A real friend worries what happened to you when you call at night.
克拉科夫说：如果当你感觉仅仅有点累的时候就上床睡觉的话，你很有可能不能入睡。
If you go to bed when you're just tired, you probably won't be able to fall asleep, Krakow says.
你应该连续几天早点上床睡觉，而且你应该锻炼来保持健康。
You should go to bed early for a few nights and you should exercise to stay healthy.
你应该连续几天早点上床睡觉，而且你应该锻炼来保持健康。
You should go to bed early for a few nights and you should exercise to stay healthy.
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