首先要建立有规律的生活制度，安排好自己的工作、学习和休息。

First, to establish a regular way of life, arranged their own work, study and rest.

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建立有规律的一日生活制度，保持人的正常睡-醒节律。

Seven-day living establish a regular system, with people's normal sleep - wake rhythm.

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