3. Set a consistent wake-up time.

People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly¹ setting an ideal bedtime can lead to more frustration² if you suffer from insomnia³ and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.

Instead, Krakow suggests starting out by setting a wake-up time only. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. “That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”

3、设置一致的起床时间

有睡眠问题的人通常会被建议每天在同一时间上床睡觉并且按时起床，在周末的时候也不例外。迈蒙尼德睡眠艺术和科学有限公司的医学主席，巴里.克拉科夫说：但是如果你有失眠问题并且不能够入睡的话，机设定一个理想的就寝时间会导致你更加沮丧。在新墨西哥的阿尔伯克基市，《充足睡眠，良好心态》一书的作者指出了一觉睡到天亮的确7个关键。相反的，克拉科夫建议从仅设定一个起床时间开始。

他说：坚持下去，几个星期或数月来建立一个节奏。总要每天在同一个时间起床的方法可以帮你固定住一个生理的节奏。如果你这样做的话，即使你一个晚上没有睡好的话，在下一个就寝时间的时候你将会更加有睡意。

4. Gradually move to an earlier bedtime.

Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.

逐步地更早地就寝

形成一个不变的时间表的另一个方法就是在四天之内每天试着提前一刻钟就寝。然后坚持最后一次就寝的时间。像这样逐步的调整就寝的时间往往比突然一下子早睡一个时间效果更好。