Step 4: Regularity Regularity of bedtimes and getting up times helps ensure good sleep. If possible, try and go to bed and wake up at the same time every day. Keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. As soon as it's time to wake up, open the curtains or turn a light on. Light helps your body know it's time to wake up. Planned daytime naps are fine, but naps caused by sleepiness will ruin your night-time sleep. Try to stay awake all day if you can. Regular exercise is important too -it helps regulate your body clock.

　　4. 規律
　　起居規律有益于睡眠。如果可能的話，嘗試每天都在同一時間睡覺和起床。睡覺時保持臥室是黑暗的，以免光線影響你休息。到起床的時候了，就立馬拉開窗簾打開或者把燈打開。光線能夠告訴你的身體該起床了。白天有規律的小憩倒是沒什么，但是睡多了到晚上你就該睡不著了。所以白天盡可能地不睡覺。有規律地做些運動也很重要，能夠幫你規律你的生物鐘。