锻炼

Exercise. If you start to exercise and really tire out your body, you will be nice and exhausted when it comes time to go to bed. When I began running, especially longer distances (it took me awhile to build up to that, though), I would go to bed and welcome the sweet release of sleep. :)
1 锻炼。如果你每天锻炼身体，使你的身体疲倦，在你睡觉时，就会因为很累而很快入睡。当我开始跑步，特别是长跑后（养成这个习惯花了我不少时间），我一躺在床上，就会进入甜蜜的梦乡。

早起

Waking up early. In order to run, I began waking early, using the tips in the article you read. They worked, and the flip side of the equation is that I became so tired at night that after awhile, I just could not stay up late any more. If you begin waking up early, you might be tired for a few days … and eventually, you will be forced either to go to sleep earlier or wake up later. One or the other. The next tip helped me go to sleep earlier instead of sleeping in later.
2 早起。为了跑步，我开始每天早起。这很有用，坚持几天早起后，我晚上自然变得很困倦，想保持清醒也就不容易了。如果你才开始早起，可能头几天你会感到很累……最后，你不得不在早睡和晚起之间做出选择。下面的技巧帮我选择早睡，而不是晚起。

躺在床上

Go to bed. If you’re tired, you can still stay up late if you’re watching TV or on the computer. It’s easy — I’ve done it a lot. But if you turn those things off and go to bed, and read in bed, you’ll probably fall asleep … if you’re really tired, from those two tips I gave above. Exercise and wake up early, and then go to bed and read. You’ll fall asleep.
3 躺在床上。如果你困了，但是如果你还在看电视或玩电脑，你还是能保持清醒。这很容易，以前我经常这样做。但是，如果你关掉这些东西，躺在床上，读下书，你很可能就睡着了……如果你真的想睡了，接受上面“锻炼”和“早起”的建议，然后躺在床上，读下书，你会很快入睡的。