If you’re longing to spend more time with the Sandman, your dream will come true by heeding this advice.

You Will Need

Doctor
Comfortable mattress
Room-darkening shades
Cool temperatures
Ear plugs
White noise machine
Dietary adjustments
To-do list (optional)
Sleep mask (optional)

Step 1: Make time for sleep（保证足够的睡眠时间）
Make time for sleep no matter how hectic your daily schedule, and commit yourself to going to bed and getting up at the same times each day.

Adults require about 8 hours of sleep, but the amount varies among individuals.

Step 2: Rule out disorders（不要改变作息规律）
Rule out sleep disorders which may interfere with sleep, seeking your physician’s advice if necessary.

Step 3: Create a relaxing environment（创造一个懒洋洋的环境）
Create a relaxing and quiet sleep environment. Use a comfortable mattress and room-darkening shades, and establish a cool, comfortable temperature.

If stress is shortening your night, make a to-do list, mentally setting it aside until morning.

Step 4: Address lifestyle issues（改变生活方式）
Address your lifestyle. Shift workers and people with jet lag typically employ such techniques as keeping sunlight out of the bedroom, using ear plugs, and using a white noise machine.

If light shows into your bedroom, use a sleep mask.

Step 5: Avoid electronics（睡觉时不要开着通讯设备）
Avoid electronics at bedtime. Turn off your cell phone, and keep TVs and computers out of the bedroom to avoid distractions.

Step 6: Adjust your diet（注意饮食）
Adjust your diet, avoiding caffeine and alcohol close to bedtime and allowing 2 to 3 hours between eating and bedtime.

Step 7: Make the most of bedtime（抓紧时间睡觉）
Make the most of bedtime using these tips, especially if you’re a new parent or your situation otherwise temporarily creates short nights. The Sandman will wait.

1.hectic adj. 兴奋的，持续发热的，发红的

如：The journalist lead a hectic life. 
新闻记者过着紧张兴奋的生活。

2.Rule out 消除，排除，划线隔开

如：Rule out neatly any words which you do not wish the examiner to read. 
整洁地划上直线删除你不希望主考人批阅的任何话。

Rule out that entry in the ledger, the transaction was cancelled. 
那项交易已取消了，请从分类帐上划去那笔帐目。

3.set aside vi. 撇开(不顾，取消，放弃，保留)

如：She sets aside a bit of money every month. 
她每月都存一点儿钱。

She set aside her book and lit a cigarette. 
她把书放在一旁，点了一支香烟。

4.temporarily adv. 暂时地，临时地

如：With several of their planes temporarily out of commission, the airline is losing money. 
航空公司因有几架飞机暂时不能使用而正在赔钱。

She's on attachment to (ie temporarily working in) the Ministry of Defence. 
她暂时隶属於国防部。