3. Have a fixed bedtime (ideally before 10pm).

While the opinions are divided on what the ideal bedtime is, and if there is a general ideal bedtime or if its personal, most health and fitness websites recommend to sleep between 9pm and 10pm, and it's a common Dutch saying that "the hours before midnight count double". Try to sleep around the time your body starts to secrete melatonin, which is typically around 9:30 pm. Turn off the TV and your laptop, and make your sleep a priority!

3.固定睡觉时间（最好晚上10点前）

鉴于目前最适宜的睡觉时间分歧不一，每个人的状况又有所不同，所以多数健康保健网站推荐合理的时间段为晚上9点到10点之间。正如那句老生常谈的荷兰谚语“午夜前的睡眠效果是午夜后的两倍”。争取在身体开始分泌褪黑激素时休息吧，这通常大概是晚上9点半。让电视电脑一边去，睡觉才是王道！