Avoid BRIGHT LIGHTS - if you wake up in the middle of the night and can't get back to sleep within 30 minutes, get up but avoid as much light as possible.

避免强光—如果半夜醒来后30分钟内不能再次入睡的话，干脆起床，但一定尽量避免强光。

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If you arrive home late, avoid caffeine and alcohol, eat a light and healthy meal rich in fruit and vegetables. This will help you sleep better.

如果你到家很晚，就不要再喝咖啡或酒，享受一顿富含水果蔬菜的清淡饮食，这会有助于睡眠。

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If diet and exercise contribute to sleep, so does a quiet mind. Take that cup of herbal tea and sit down with some light reading to relax your mind.

如果饮食和运动能有助于睡眠，那么平静安宁的心也可以。泡一杯花草茶，坐下来在灯下阅读放松你的心灵。

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If so, how much sleep do you get, and when do you turn off the light?

FORBES: Give Yourself A Bedtime