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.

何he時shi入ru睡shui以yi及ji何he時shi起qi床chuang是shi獲huo得de充chong足zu睡shui眠mian，充chong沛pei精jing力li的de關guan鍵jian。一yi旦dan你ni學xue會hui了le調tiao整zheng你ni的de生sheng物wu鍾zhong，你ni的de身shen體ti將jiang自zi己ji知zhi道dao什shen麼me時shi候hou該gai睡shui覺jiao，什shen麼me時shi候hou該gai醒xing了le。

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2dianshuibuzhexinglaideshihou
，bufangqichuangdaoketingduyidushu。yongzhezhongfangshishinigengjiadepijuan，zengjianishentiduishuimiandekeqiu。zheyangdehua，dangnizaitangdaochuangshangdeshi，nicaihuizhenzhenzhengzhengdirushui。yitiaogaojiebianshi：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、在zai上shang床chuang之zhi強qiang給gei自zi己ji一yi個ge小xiao時shi的de個ge人ren時shi間jian。你ni需xu要yao平ping靜jing下xia來lai
，讓rang自zi己ji從cong一yi個ge無wu所suo不bu能neng的de女nv強qiang人ren轉zhuan變bian成cheng為wei一yi個ge睡shui覺jiao厲li害hai的de女nv瞌ke睡shui蟲chong。不bu幸xing的de是shi，很hen多duo女nv性xing甚shen至zhi連lian給gei自zi己ji一yi秒miao種zhong空kong閑xian的de機ji會hui都dou沒mei有you。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)。