Do it on a schedule too; pick a bed time and a wake time and stick with them.

最好是制定一个计划，规定好起床和睡觉的时间，并要坚持下去。

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Sticking to a regular bedtime and wake time schedule helps keep you in sync with your body's circadian clock, a 24-hour internal rhythm affected by sunlight.

坚持按时睡觉和起床能帮助你保持和自己的生物钟同步，生物钟是受阳光影响的24小时的内在节奏。

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What time do you usually wake up?

你通常几点起床？

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The amount of sleep was based on their reporting of a child's usual bedtime and wake time.

VOA: special.2010.06.09

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Most adults need 7-9 hours of sleep every night, so take a look at your wake-up time, and do the math.

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