When you go to bed and when you get up are keystones to restful, refreshing sleep. Once you learn to synchronize your body's biological clock, your body will know when to sleep and when to be alert.

1. Wake at the Same Time Every Day. A good night's sleep actually starts in the morning. The second your eyes flutter open, light shoots down the optic nerve and into the brain's biological clock. There it stimulates the production of a smorgasbord of hormones that regulate growth, reproduction, eating, sleeping, thinking, remembering -- even how you feel from minute to minute. "Sunlight activates the brain," says Frisca L. Yan-Go, M.D., medical director of the UCLA Sleep Disorders Center. And activating it at the same time every morning synchronizes your body's biological clock. Then your body has a clear direction that at midnight it's supposed to be asleep and at noon it's supposed to be awake. Wake up at a different time every day and the clock is out of sync. You feel groggy and hungover for hours, and even when you start to feel a bit more alert after that first Starbucks, you really never achieve the mental edge of which you're capable.

2. Hit the Sheets Only When Sleepy. No, not just tired. Sleepy, as in your eyes are droopy and you keep losing track of what people are saying to you.

3. Get Up. Sleeping from 11:30 P.M. until 2:00 A.M., tossing and turning until 4, then sleeping until 6 gives you eight hours in bed but only 4 1/2 hours of sleep. That's a huge mismatch that can actually inhibit your sleep drive and cause insomnia all by itself. To prevent that from exacerbating your sleep issues, when you wake at 2:00 A.M., get up and go read a book in the living room. Being up increases your sleep drive -- which just could make you sleepy enough to actually fall asleep when you return to bed. One caveat: Don't stay in bed when you're awake. A part of your mind will begin to associate the bed with being awake rather than being asleep. And that can turn on a nasty "I'm-not-going-to-sleep!" anxiety that will rev your engines whenever you get into bed. It's one of the most insidious -- and potent -- causes of chronic insomnia.

4. Give Yourself an Hour. The one right before bed. You need it to wind down and transition from the woman-who-can-do-everything into the woman-who-can-sleep. Unfortunately, most women are not giving themselves one single second. According to the 2007 National Sleep Foundation poll, during the hour before bed, around 60 percent of us do household chores, 37 percent take care of children, 36 percent do activities with other family members, 36 percent are on the Internet, and 21 percent do work related to their jobs.

5. Beware Sunday Night Insomnia. Staying up late on Friday and Saturday nights and sleeping in on Saturday and Sunday mornings is frequently the gift we give ourselves on weekends after a hard week at work. Yet that little gift -- small as it is -- is enough to screw up our biological clocks. Even if you get to bed early on Sunday night, you will not be ready to sleep, and you will not end up being the happy camper you were expecting come Monday morning.

heshirushuiyijiheshiqichuangshihuodechongzushuimian
，chongpeijinglideguanjian。yidannixuehuiletiaozhengnideshengwuzhong

，nideshentijiangzijizhidaoshenmeshihougaishuijiao
，shenmeshihougaixingle。

1、每mei天tian在zai相xiang同tong的de時shi間jian醒xing來lai。事shi實shi上shang

，好hao的de夜ye間jian睡shui眠mian開kai始shi於yu清qing晨chen。當dang你ni的de眼yan睛jing微wei微wei睜zheng開kai的de時shi侯hou，光guang線xian投tou射she到dao你ni視shi神shen經jing，同tong時shi刺ci激ji大da腦nao的de生sheng物wu鍾zhong
，使shi大da腦nao產chan生sheng多duo種zhong荷he爾er蒙meng激ji素su。這zhe些xie激ji素su時shi刻ke調tiao節jie和he控kong製zhi著zhe你ni的de發fa育yu

，再zai生sheng長chang
，飲yin食shi

，睡shui眠mian，思si維wei，記ji憶yi，甚shen至zhi是shi你ni的de感gan覺jiao。美mei國guo加jia利li福fu尼ni亞ya大da學xue洛luo杉shan磯ji分fen校xiao“睡眠失調研究中心”的醫學主任，醫學博士
，Frisca. L. Yan-Go認為：“陽光激活了大腦。”同tong時shi也ye同tong步bu激ji活huo了le你ni身shen體ti的de生sheng物wu鍾zhong。因yin此ci你ni的de身shen體ti將jiang會hui產chan生sheng條tiao件jian反fan射she，在zai午wu夜ye時shi知zhi道dao應ying該gai睡shui覺jiao了le，在zai中zhong午wu時shi知zhi道dao應ying該gai醒xing了le。但dan如ru果guo你ni每mei天tian在zai不bu同tong時shi間jian醒xing來lai的de話hua
，你ni的de生sheng物wu鍾zhong將jiang會hui產chan生sheng不bu一yi致zhi。你ni會hui在zai數shu小xiao時shi內nei感gan覺jiao頭tou暈yun眼yan花hua，心xin裏li難nan受shou。當dang喝he完wan了le第di一yi杯bei“星巴克”之後
，即使你感覺清醒了一點
，但實質上你仍未真正的達到精力充沛。

2

、一定要是到困的時候才睡覺。是困，而不僅僅是累。困是指你的眼皮都睜不開，昏昏沉沉的都搞不明白別人在跟你說些什麼。

3、關於起床。從晚上11點半睡到第二天的2點，翻來覆去直到4點
，之後又睡到6點。這樣的睡覺雖然在床上躺了8個小時，但實質上真正的睡眠時間隻有4個半小時。那是明顯的睡眠失諧
，實際上會抑製你身體對睡覺的渴望，造成失眠。為了防止你的睡眠問題繼續惡化
，當你2點(dian)睡(shui)不(bu)著(zhe)醒(xing)來(lai)的(de)時(shi)候(hou)
，不(bu)妨(fang)起(qi)床(chuang)到(dao)客(ke)廳(ting)讀(du)一(yi)讀(du)書(shu)。用(yong)這(zhe)種(zhong)方(fang)式(shi)使(shi)你(ni)更(geng)加(jia)的(de)疲(pi)倦(juan)，增(zeng)加(jia)你(ni)身(shen)體(ti)對(dui)睡(shui)眠(mian)的(de)渴(ke)求(qiu)。這(zhe)樣(yang)的(de)話(hua)，當(dang)你(ni)再(zai)躺(tang)到(dao)床(chuang)上(shang)的(de)時(shi)
，你(ni)才(cai)會(hui)真(zhen)真(zhen)正(zheng)正(zheng)地(di)入(ru)睡(shui)。一(yi)條(tiao)告(gao)誡(jie)便(bian)是(shi)：xingledeshihoubuyaotangzaichuangshang。yinweidangnishuibuzhedeshihou，nideyibufenjinglijianghuazaihechuangzhetengshang，zheyangfanerhuishinigengqingxing，gengjiawufashuizhe。congerrangnichanshengyizhongfanrende“我將睡不著”的憂慮。不管你什麼時候上床，這種憂慮都會縈繞著你，讓你無法入睡。這也是持續失眠產生的最深層次，也是最根本的原因。

4、zaishangchuangzhiqianggeizijiyigexiaoshidegerenshijian。nixuyaopingjingxialai，rangzijicongyigewusuobunengdenvqiangrenzhuanbianchengweiyigeshuijiaolihaidenvkeshuichong。buxingdeshi


，henduonvxingshenzhiliangeizijiyimiaozhongkongxiandejihuidoumeiyou。2007年“全國睡眠基金會”的民意測驗顯示
，公眾在上床睡覺之前， 60%的人要做家務，37%的人照顧小孩，36%的人會和家庭其他成員一起活動，36%的人上網，21%的人做和他們工作有關的事。

5、星xing期qi日ri晚wan失shi眠mian症zheng。在zai經jing過guo一yi周zhou的de辛xin勞lao之zhi後hou


，作zuo為wei一yi種zhong自zi我wo獎jiang勵li，我wo們men往wang往wang會hui在zai周zhou五wu和he周zhou六liu晚wan上shang玩wan到dao很hen晚wan才cai睡shui，然ran後hou在zai周zhou六liu和he周zhou日ri早zao上shang睡shui懶lan覺jiao。然ran而er這zhe種zhong小xiao小xiao的de獎jiang勵li，雖sui然ran小xiao，但dan足zu以yi改gai變bian我wo們men的de生sheng物wu鍾zhong。即ji使shi你ni星xing期qi日ri晚wan上shang很hen早zao就jiu上shang了le床chuang，但dan你ni卻que不bu想xiang睡shui。其qi結jie果guo是shi星xing期qi一yi早zao晨chen你ni失shi去qu了le所suo期qi望wang的de快kuai樂le。