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。