3招教你如何快速入睡

Exercise. If you start to exercise and really tire out your body, you will be nice and exhausted when it comes time to go to bed. When I began running, especially longer distances (it took me awhile to build up to that, though), I would go to bed and welcome the sweet release of sleep. :)
1 鍛鍊。如果你每天鍛鍊身體，使你的身體疲倦，在你睡覺時，就會因爲很累而很快入睡。當我開始跑步，特別是長跑後（養成這個習慣花了我不少時間），我一躺在牀上，就會進入甜蜜的夢鄉。

Waking up early. In order to run, I began waking early, using the tips in the article you read. They worked, and the flip side of the equation is that I became so tired at night that after awhile, I just could not stay up late any more. If you begin waking up early, you might be tired for a few days … and eventually, you will be forced either to go to sleep earlier or wake up later. One or the other. The next tip helped me go to sleep earlier instead of sleeping in later.
2 早起。爲了跑步，我開始每天早起。這很有用，堅持幾天早起後，我晚上自然變得很睏倦，想保持清醒也就不容易了。如果你纔開始早起，可能頭幾天你會感到很累……最後，你不得不在早睡和晚起之間做出選擇。下面的技巧幫我選擇早睡，而不是晚起。

Go to bed. If you’re tired, you can still stay up late if you’re watching TV or on the computer. It’s easy — I’ve done it a lot. But if you turn those things off and go to bed, and read in bed, you’ll probably fall asleep … if you’re really tired, from those two tips I gave above. Exercise and wake up early, and then go to bed and read. You’ll fall asleep.
3 躺在牀上。如果你困了，但是如果你還在看電視或玩電腦，你還是能保持清醒。這很容易，以前我經常這樣做。但是，如果你關掉這些東西，躺在牀上，讀下書，你很可能就睡着了……如果你真的想睡了，接受上面“鍛鍊”和“早起”的建議，然後躺在牀上，讀下書，你會很快入睡的。