When you go to bed and when you get up are keystones to restful, refreshing sleep. Once you learn to synchronize your body's biological clock, your body will know when to sleep and when to be alert.

1. Wake at the Same Time Every Day. A good night's sleep actually starts in the morning. The second your eyes flutter open, light shoots down the optic nerve and into the brain's biological clock. There it stimulates the production of a smorgasbord of hormones that regulate growth, reproduction, eating, sleeping, thinking, remembering -- even how you feel from minute to minute. "Sunlight activates the brain," says Frisca L. Yan-Go, M.D., medical director of the UCLA Sleep Disorders Center. And activating it at the same time every morning synchronizes your body's biological clock. Then your body has a clear direction that at midnight it's supposed to be asleep and at noon it's supposed to be awake. Wake up at a different time every day and the clock is out of sync. You feel groggy and hungover for hours, and even when you start to feel a bit more alert after that first Starbucks, you really never achieve the mental edge of which you're capable.

2. Hit the Sheets Only When Sleepy. No, not just tired. Sleepy, as in your eyes are droopy and you keep losing track of what people are saying to you.

3. Get Up. Sleeping from 11:30 P.M. until 2:00 A.M., tossing and turning until 4, then sleeping until 6 gives you eight hours in bed but only 4 1/2 hours of sleep. That's a huge mismatch that can actually inhibit your sleep drive and cause insomnia all by itself. To prevent that from exacerbating your sleep issues, when you wake at 2:00 A.M., get up and go read a book in the living room. Being up increases your sleep drive -- which just could make you sleepy enough to actually fall asleep when you return to bed. One caveat: Don't stay in bed when you're awake. A part of your mind will begin to associate the bed with being awake rather than being asleep. And that can turn on a nasty "I'm-not-going-to-sleep!" anxiety that will rev your engines whenever you get into bed. It's one of the most insidious -- and potent -- causes of chronic insomnia.

4. Give Yourself an Hour. The one right before bed. You need it to wind down and transition from the woman-who-can-do-everything into the woman-who-can-sleep. Unfortunately, most women are not giving themselves one single second. According to the 2007 National Sleep Foundation poll, during the hour before bed, around 60 percent of us do household chores, 37 percent take care of children, 36 percent do activities with other family members, 36 percent are on the Internet, and 21 percent do work related to their jobs.

5. Beware Sunday Night Insomnia. Staying up late on Friday and Saturday nights and sleeping in on Saturday and Sunday mornings is frequently the gift we give ourselves on weekends after a hard week at work. Yet that little gift -- small as it is -- is enough to screw up our biological clocks. Even if you get to bed early on Sunday night, you will not be ready to sleep, and you will not end up being the happy camper you were expecting come Monday morning.

何时入睡以及何时起床是获得充足睡眠，充沛精力的关键。一旦你学会了调整你的生物钟，你的身体将自己知道什么时候该睡觉，什么时候该醒了。

1、每天在相同的时间醒来。事实上，好的夜间睡眠开始于清晨。当你的眼睛微微睁开的时侯，光线投射到你视神经，同时刺激大脑的生物钟，使大脑产生多种荷尔蒙激素。这些激素时刻调节和控制着你的发育，再生长，饮食，睡眠，思维，记忆，甚至是你的感觉。美国加利福尼亚大学洛杉矶分校“睡眠失调研究中心”的医学主任，医学博士，Frisca. L. Yan-Go认为：“阳光激活了大脑。”同时也同步激活了你身体的生物钟。因此你的身体将会产生条件反射，在午夜时知道应该睡觉了，在中午时知道应该醒了。但如果你每天在不同时间醒来的话，你的生物钟将会产生不一致。你会在数小时内感觉头晕眼花，心里难受。当喝完了第一杯“星巴克”之后，即使你感觉清醒了一点，但实质上你仍未真正的达到精力充沛。

2、一定要是到困的时候才睡觉。是困，而不仅仅是累。困是指你的眼皮都睁不开，昏昏沉沉的都搞不明白别人在跟你说些什么。

3、关于起床。从晚上11点半睡到第二天的2点，翻来覆去直到4点，之后又睡到6点。这样的睡觉虽然在床上躺了8个小时，但实质上真正的睡眠时间只有4个半小时。那是明显的睡眠失谐，实际上会抑制你身体对睡觉的渴望，造成失眠。为了防止你的睡眠问题继续恶化，当你2点睡不着醒来的时候，不妨起床到客厅读一读书。用这种方式使你更加的疲倦，增加你身体对睡眠的渴求。这样的话，当你再躺到床上的时，你才会真真正正地入睡。一条告诫便是：醒了的时候不要躺在床上。因为当你睡不着的时候，你的一部分精力将花在和床折腾上，这样反而会使你更清醒，更加无法睡着。从而让你产生一种烦人的“我将睡不着”的忧虑。不管你什么时候上床，这种忧虑都会萦绕着你，让你无法入睡。这也是持续失眠产生的最深层次，也是最根本的原因。

4、在上床之强给自己一个小时的个人时间。你需要平静下来，让自己从一个无所不能的女强人转变成为一个睡觉厉害的女瞌睡虫。不幸的是，很多女性甚至连给自己一秒种空闲的机会都没有。2007年“全国睡眠基金会”的民意测验显示，公众在上床睡觉之前， 60%的人要做家务，37%的人照顾小孩，36%的人会和家庭其他成员一起活动，36%的人上网，21%的人做和他们工作有关的事。

5、星期日晚失眠症。在经过一周的辛劳之后，作为一种自我奖励，我们往往会在周五和周六晚上玩到很晚才睡，然后在周六和周日早上睡懒觉。然而这种小小的奖励，虽然小，但足以改变我们的生物钟。即使你星期日晚上很早就上了床，但你却不想睡。其结果是星期一早晨你失去了所期望的快乐。