Eat Right & No Meals within 4 Hours of Rest. If you eat a 16 ounce steak and potatoes an hour before you go to bed, your body will hate you. Your body needs time to digest while still awake. On top of that, the crappier food you put in your body, the more difficulty your body has to work to digest it. Think of it this way…How would you like to work a 10 hour shift and then your boss gives you the toughest work of the day and tells you to get it done in an hour? I doubt you would like it much and I know your body doesn’t. Last note, have a small (200 calories or less) and healthy snack 2 hours before sleep to kill the late-night gorging urges.
正确饮食&休息的四小时内不要加餐
如果你睡前吃了16盎司的牛排和土豆，你的身体会讨厌你。醒着的时候你的身体需要时间来消化。首先，越是吃劣质的食物，你的身体消化起来就越困难。可以这么想，你是否喜欢工作10小时后老板有给你一天中最难的工作，并命令你1个小时做完它？我怀疑你会喜欢，但是你的身体不会这样的。最后，在睡前两小时吃少点儿（不多于200卡路里）健康的小吃来消灭深夜的急迫的狼吞虎咽。

Workout for AT LEAST 30 Minutes EVERYDAY. Something that annoys me a lot is when I hear on TV that people just need three 30 minute workouts a week. That’s ridiculous. Every person should be getting a 30 minute workout daily along with implementing a healthy diet. When you get that workout in, you expend energy that your body has to recover from. Recovery your body gets when sleeping. The harder you push your body, the faster it falls to sleep and the better it sleeps.
每天至少锻炼30分钟
当我看到电视上说人每周只需30分钟锻炼的时候，我很恼火。那太荒谬了。人每天都应该在完善健康饮食的同时进行30分钟的锻炼。锻炼的时候你消耗了你身体恢复的能量，它可以使你尽快入睡而且睡的更香。

Turn that DAMN TV off! There are a few shows I watch still, but they never will get in my way of sleep. For the last 4 years or so, I have tried not to have any electronics in my bedroom. That includes the TV. At the moment, there is an exception because my girlfriend and I are renting a room and, well, she got to make the call on this one. Still though, I have set rules for myself. The bedroom is for sleeping, changing, and, well, a few other things. It’s a place of rest and relaxation. It isn’t supposed to keep me up until the next 30 minute TV segment goes by. Take the TV and computer out of your room.
把那个该死的电视机关掉！
现在我仍看一些节目，但是它们从不会影响我睡觉。过去大约四年，我试图在我的寝室不放任何电器，包括电视。当然有例外，因为我和我女朋友合租一个屋，她执意要安放电话。尽管这样，我对自己下了准则，卧室是用于睡觉，改变或是其他事情。是休息和放松的场所。我不会让下一个30分钟的电视节目而熬夜。把电视和电脑搬出你的屋子。

Get to the Point Where You Don’t Need an Alarm. I am usually up before 6 am. I try to manage a lifestyle that allows this to continue and it has been successful. By staging on a regimented daily life, waking at around the same time is not difficult. The best part is that I do not need an alarm. A question to ask yourself…If I didn’t have an alarm, what time would I get up? If that time is the time you need to get up, you should probably toss the alarm. If the time you actually get up is much later than the time you do get up, make drastic changes to your current daily lifestyle and the time you go to sleep. No one should need an alarm.
直入话题：你在哪里不需要闹钟
我通常早上6点前醒。我试图并成功的制定并维持好一个生活方式。通过严格管制生活，在相同的时间起床不是困难的。对于我来说不需要闹钟太好了。
一个重要的问题问你自己：如果不需要闹钟，我想几点起？
如果那个时间是你必须要起的，你应该设定闹钟。要是经常起得晚的话，你要对你日常生活已经睡觉时间进行彻底的改变。没有人需要闹钟！