Synchronise your body clock by getting up and going to bed at the same time every day. Avoid daytime naps.

调整你的生物钟，每天按固定的时间睡觉和起床，不要午休。

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Sleep only at night. Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

只在夜间睡眠。尽可能避免白天睡觉。白天小睡会把夜间的熟睡时间偷走几个小时呢。把白天的睡觉时间限定为20分钟，权当一个恢复体力的小盹。

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