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The tips are mostly from helpguide.org and heathline.com

1. Control your exposure to light.

控制你的日光照射

Increase bright light exposure during the day, and reduce blue light exposure in the evening

在白天的时候增加日光的照射。在晚上减少暴露在蓝光下。

2. Reduce irregular or long daytime naps.

减少不规律的或者长时间的午睡。

Limit naps to 15 to 20 minutes in the early afternoon.

在下午早些时候睡，将午睡控制在15-20分钟。

3. Try to sleep and wake at consistent times.Avoid sleeping in—even on weekends. 

试着在一致的时间睡觉和起床。避免赖床，即使是在周末。

4. Keep your room comfortable and quiet.

让房间保持舒适和安静是最基本的。

Keep your room dark.

让房间保持黑暗。

Keep your room cool.

让房间保持凉爽。

5. Exercise regularly — but not before bed.

有规律地锻炼，但是不要在睡前锻炼。

6. Reserve your bed for sleeping only. 

把床只留给睡觉。

By not working, watching TV, or using your phone in bed, your brain will associate the bedroom with just sleep, which makes it easier to wind down at night.

不在床上工作、看电视、玩手机，这样在我们的大脑中，卧室只跟睡觉联系起来，让我们晚上睡觉时能更好地放松入睡。