3. Have a fixed bedtime (ideally before 10pm).

While the opinions are divided on what the ideal bedtime is, and if there is a general ideal bedtime or if its personal, most health and fitness websites recommend to sleep between 9pm and 10pm, and it's a common Dutch saying that "the hours before midnight count double". Try to sleep around the time your body starts to secrete melatonin, which is typically around 9:30 pm. Turn off the TV and your laptop, and make your sleep a priority!

3.固定睡覺時間（最好晚上10點前）

鑒于目前最適宜的睡覺時間分歧不一，每個人的狀況又有所不同，所以多數健康保健網站推薦合理的時間段為晚上9點到10點之間。正如那句老生常談的荷蘭諺語“午夜前的睡眠效果是午夜后的兩倍”。爭取在身體開始分泌褪黑激素時休息吧，這通常大概是晚上9點半。讓電視電腦一邊去，睡覺才是王道！