1.Exercise during the day

1.白天锻炼

We all know exercise improves our health, but it also improves our sleep by reducing stress. The caveat, don't exercise within 3 hours before bedtime. The adrenaline will keep you awake.

我们都知道锻炼可以促进健康，但同时它还能减少我们的压力从而提高睡眠质量。要注意的是睡前三小时就不要锻炼了。肾上腺素会使你更清醒。

2.Remove the electronics

2.关掉电子产品

Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake. The bedroom is for sleep, not work and surfing the internet.

关掉电视、拿走电脑，把其他一切电子产品都从你的卧室转移出去。它们会使你进入难以休息的活动状态，让你保持清醒。卧室是用来睡觉的，不要工作，也不要上网。

3.Read

3.阅读

Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.

读一本有趣或是枯燥的书。这能使你远离烦恼和任务表。不要读那种自我激励的书籍，它们会使你的大脑更活跃。