Article in English: Change your sleeping habits so that each day is the same -- even on weekends. The best way to do this is to figure out what time you need to be up for work or school, then calculate backwards to ensure that you'll get enough hours of sleep. This will give you your bedtime and wake-up time.  For example, you may need to get up at 6:00 a.m. to be at work by 8:00 a.m. To get 7-9 hours of sleep, you'd need to set your bedtime sometime between 9:00 p.m. and 11:00 p.m. If you need to get used to going to bed earlier, it's best to do so in 15-30 minute intervals. Let your body get used to the earlier bedtime before you set it another 15-30 minutes earlier.  This trains your brain to know when to go to sleep so that you don't lie in bed tossing and turning. This wrecks your sleep schedule, making it harder to get the good sleep you need. Do your best to stick to the same sleep schedule during the weekend as you need during your work week. Over time, this will have you feeling well-rested.  At first, you may want to schedule early morning activities on your weekend days so that you have an incentive to rise early. For example, make a plan with a friend or partner to go on an early morning hike. Don't plan any late-night events on Friday or Saturday while you're trying to establish your sleep schedule. After you establish your sleep schedule, you can occasionally sleep in for 1-2 hours without disturbing your sleep schedule.  It can take weeks to establish your sleep schedule, depending on your current sleep and wake cycle. Plan to adjust your bedtime by just 15-30 minutes at a time. Sleep hours can vary depending on your age. Most adults need 7-9 hours of sleep each night, while teenagers require 8-11 hours each night. Children should get 10-13 hours of sleep each night. Young children also require naps. For example, a 2-year-old should nap for 1-2 hours, while a 1-year-old should nap for up to 4 hours, spread throughout the day. Naps can disrupt your sleep schedule, making it hard to fall asleep at night. Stay awake...

Summary in Chinese:
每天同一时间睡觉和醒来。 周末不要补觉。 保证充足的睡眠。 午睡时间要尽量短。 晚餐后让身体活跃起来。 如果翻来覆去睡不着，不要逼自己睡觉。