3.4个R
入睡一定要谨记4个R：Regularity(规律)，Routine(习惯)，a Restful bedroom(安静的卧室)和the Right bed(舒服的床)。
Step 4: Regularity Regularity of bedtimes and getting up times helps ensure good sleep. If possible, try and go to bed and wake up at the same time every day. Keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. As soon as it's time to wake up, open the curtains or turn a light on. Light helps your body know it's time to wake up. Planned daytime naps are fine, but naps caused by sleepiness will ruin your night-time sleep. Try to stay awake all day if you can. Regular exercise is important too -it helps regulate your body clock.
4. 规律
起居规律有益于睡眠。如果可能的话，尝试每天都在同一时间睡觉和起床。睡觉时保持卧室是黑暗的，以免光线影响你休息。到起床的时候了，就立马拉开窗帘打开或者把灯打开。光线能够告诉你的身体该起床了。白天有规律的小憩倒是没什么，但是睡多了到晚上你就该睡不着了。所以白天尽可能地不睡觉。有规律地做些运动也很重要，能够帮你规律你的生物钟。
Step 5: Routine Having a bedtime routine - like having a bath before bed - will help your brain wind down and prepare you for sleep. Reading a book or listening to the same piece of calming music every night may help too. Anxiety excites the nervous system, making you more alert. Write down your worries and possible solutions before you go to bed, then stop thinking about them!
5. 习惯
睡前习惯-如上床前洗个澡-能够帮助大脑放松下来，准备入睡。每晚看看书或者听同一点安眠曲也会起到助眠作用。焦虑会使神经系统兴奋，使你毫无睡意。在上床前把自己忧虑的事情以及可行的解决方案写下来，睡觉的时候就不要想啦！
Step 6: Restful bedroom Your bedroom should be a place for sleeping only. It is not a good idea to use your bed for doing work, making phone calls etc. Help your body recognize that this is a place for rest by getting rid of anything work-related before you go to bed.
6．安静的卧室 卧室应该只是用来睡觉的地方。在床上工作、打电话等都是不可取的。在上床前不要做与工作相关的事情，让你的身体意识到，这就是休息的地方。