Article in English: Bright lights can upset the body's release of melatonin, which tells you when it's time to go to bed (and helps you fall asleep). Adjusting your exposure to light in the hours before sleep will help you fall asleep easier and get a better night's sleep.  Dim your lights an hour before getting ready for bed. Invest in a dimmer if you haven't already. Dim lights will help your body start producing melatonin, giving you a better chance of falling sleep early. Turn off bright computer monitors and TV screens after 8. If you have trouble getting to sleep early on in the night, bright computer monitors and TV screens are your enemy. If you have to be connected, try to dim the lights on the computer so that your overall exposure to light is less. Waiting for your alarm clock to hit a certain time — and stressing about how late it's getting — may actually keep you from getting a restful sleep. It seems like the harder you try to fall asleep, the harder it is to actually do. The solution: turn your alarm clock so that it's facing away from you. Or even better: place your alarm clock on the other side of the room so that you can't see it and you have to get out of bed in order to turn it off in the morning. For those who like to snuggle with their partner at night, the results may seem alarming: researchers found that people who sleep in the same bed as their partners woke up during the night, experienced major disturbances, and got less restful sleep. If you suffer from chronic fatigue, talk with your partner about sleeping alone at least a couple nights per week. Don't invite your pet in on the sleepover. A study by Mayo Clinic Sleep Disorders Center found that 53% of pet owners who slept with their pets experienced a major sleep disturbance during the night. People who have an alcoholic beverage before bed have a higher likelihood of waking up in the middle of the night when the body finishes processing the alcohol, studies say. When you're sober, your parasympathetic nervous system (PNS) lowers your heart rate,...

Summary in Chinese:
8点以后关上亮灯和电视。 不要一直看钟。 一个人睡觉。 睡前不要饮酒。 睡不着的时候不要刻意去睡。 睡觉时温度不要太高。