23. Spend 10 minutes journaling the day's events or feelings after tucking yourself into bed. This "data dump" will help turn off the repeating tape of our day that often plays in our minds, keeping us from falling asleep.
23.花十分钟时间，在床上把今天一天的事情或者情绪在脑子里过一遍。这种“数据清空”能关闭大脑中的走马灯，然后就能顺利入睡了。

24. Keep a notepad at your bedside along with a gentle night-light and pen. Then, if you wake in the middle of the night and your mind starts going, you can quickly transfer the to-do list to the page, returning to sleep knowing you "caught" those thoughts.
24.床边放一个小记事本，一盏柔和的夜明灯和一支笔。这样万一你在半夜醒来，脑子又闲不住了，你能很快把想到要做的事记下来，然后放心地回去睡觉。

If you're tired of feeling like you're not at your best or like you're not getting the sleep you need, then it's time to take action!
如果你不想自己一直状态不佳或者睡眠不足，就开始用行动改变这一切吧！