您要注意的是要过着有规律的生活，定时起床，定时睡觉，不要过多地饮酒和吸烟。
You should pay attention to regulating your life such as getting up and going to bed regularly and not drinking or smoking too much.
如果想晚上10点半睡觉，你可以在晚上十点设置一个定时渐暗开关。
If you want to go to bed at 10:30 pm, you might set a timed dimmer switch at 10 pm.
一旦你为自己设定了定时起床的时间，你就需要经历许多的练习才能找到最适合你去睡觉的时间段。
Once you set a fixed awakening time, it may take a bit of practice to hone in on the right range of bedtimes for you.
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