怎么改善睡眠？我能让你睡到天亮！

 xiandairenmeitianmianduigaoqiangdudegongzuoheshenghuoyalishi，henduorendouwufazaoshui。qishiyangchengzaoshuidexiguan，nenggouhenhaodigaishanshuimianzhiliang。chucizhiwai，zenmegaishanshuimianni？xiamianjieshaojizhongyouxiaotigaoshuimianzhiliangdefangfa，anzhaozheiyangdefangfaquzuo，wonengrangnishuidaotianliang。

一、如何做到早睡早起？

1、循序渐进保持早睡的习惯

 xuyaozuodejiushitiqianshuijueshijian。jutizuofashiyibangexiaoshiweixianzhi，jietishitiqianshuijueshijian。birupingshi12dianshuijue，jintianjiukeyirangziji11dianbanshuijue，baochiyizhou11dianbanshuijuedeshijian，zaisheding11dianshuijue。jutizhouqikeyigenjuzishenqingkuangzixingdiaozheng。

2、下班后去健身锻炼

 zuilixiangdejianshenshijianmoguoyuxiabanhoudeshijianle，dangduanlianzhihoude3geduoxiaoshizhihou，tiwenhuikaishixiajiang。cishi，shentibianhuitixing：shishijiangaishuijuele。yushihujiukeyifeichangqingsongdejinrushuimengzhong，congershixianzaoshuideyuanwangle。

3、拒绝拖拉高效率提前完成任务

 suowei“jinrishi，jinribi”，shuodejiushidangtianwanchengdangtianderenwu，buyaotuotuolala。yinweiyouxierenyoutuoyanzheng，xihuanbashiqingtuodaohenwanquzuo，neimeshuijuedeshijianziranjiuhuibeituolazhanjuyidabufenle。suoyi，gaoxiaolvdequwanchengrenwu，tiqianbashiqingzuohao，weishuimianliuchubiyaodeshijian，keyizaozaodejinrumengxiang。

4、找一个人督促自己

 ruguozijimeiyoubanfakongzhizijizaoshui，neimejiuqingzhaoyigehuojigerenducuzijizaoshui。zaibierenducudeqingkuangxia，manmanrangshentiyangchenglianghaodeshengwuzhong，yihoujiukeyizijizaoshuile。

5、珍爱睡眠远离手机

 bushibuxiangzaoshui，ershizongshixiangwanshouji，shuaweibo，renrendenggezhongshejiaowangzhan。burucikexianshuijue，ranglaoleileyitiandeshentihedanaohaohaofangsongyixia，mingtianzaoqizaiqujieshouneixieweidudexiaoxi。

二、怎么改善睡眠？

1、睡眠环境很重要

 shuimianzhiliangbuhaozenmeban，shouxiankecongshuimianhuanjingdongshou，youzhuyutigaoshuimianzhiliangdehuanjingyinggaishiheian、anjing、shushi、qingshuang，dangran，haiyaobuyibeidarao。yinci，woshibixuyaoanjing，haiyaobaochiheian，qiwenzai18℃zhi20℃zuoyou。

2、适当饮食助睡眠

 wanshangrongyishuibuhao，kezaipingshiduochiyixienengpingwenxueqingsuhezhuanhuanwuqiangsean(juyouzhenjingzuoyongdeyizhonganjisuan)deshiwu，ruxiangjiao、tudou、quanmaimianbao、yanmaizhou、wenniunaideng，yeyouzhuyurushuihetigaoshuimianzhiliang。

3、严格遵守好习惯

 henduorenpingshiyangchenglehaodeshuimianxiguan，jieguoyidaozhoumohuozhefangjia，jiuwanquandapole，zheizhongzuofabuhao。yinggaiyangezunshouhaodeshuimianxiguan，wanshanganshishui，zaoshanganshixing，keshiqingkuanganpaiwushui。

4、别把数羊当数数

 changshuode“shuyang”fa，bushizhenzhengshushu，ershiyizhidandiaodifa“sheep”、“sheep”deyin。nianzheigedancishi，huxiyizhangyichi，shentihuimanmanfangsong。sheepyu“shuiba”xieyin，youanshizuoyong，fushihuxiyeyouzhuyusongchijirou，keyishishi。

5、别在床上吃东西

 chuangshiwomenshuijuedegongju，jizhubuyaozaichuangshangchidongxi、kandianshi，huozhezhangshijian“baodianhuazhou”deng。ruguoshangchuangzhihouyiranshuibuzhe，keqishendaolingyigefangjian，jingzuo20fenzhong，ranhouzaihuiwoshishuixia，yaoshihaishuibuzhe，zhongfushuci，zhidaoshuizhe。

 zuihouzhuanjiatixing，chuleyishangjieshaodewuzhongdiaolifangfawai，haiyouqitahenduofangfakegongxuanze，rushuiqianxigereshuizao、tingyinledeng。dangran，ruguozhangshijianshuimianbuhaohaikeyifuyongyixieyingyangbaojianpin。

 ruguoninenggouzuodaoyishangzheijidian，baozhengwonengrangnishuidaoziranxing。jianchizaoshuizaoqidexiguan，helidiaozhengzuoxishijian，nenggouyouxiaogaishanshuimianzhiliang，yenengyitianlianghaodejingshenzhuangtai。