Dear reader, if you up tired, look at your evening . Perhaps you check your phone in and then cannot sleep. You may also your clothes on a chair and keep thinking about tomorrow. A once told me she felt the same way. She wanted to go to bed earlier, but she did not know where to start.
亲爱的读者，如果你醒来时感到疲惫，请看看你的晚间日常。 也许你在床上查看手机，然后就睡不着了。 你可能还会把衣服挂在椅子上，并且一直想着明天的事。 一位朋友曾告诉我，她也有同感。 她想早点睡觉，却不知道该从哪里开始。
Try one small change at a time. Put your phone on a table , and hang tomorrow’s clothes before dinner. Then write down one thing you need to do in the morning. This can help . You and your friend might to send each other a short good-night message, then put your phones away. If you still wake up tired after a week, try going to bed 15 minutes earlier. A calm evening does not need to be perfect; it just needs to work for you.
一次尝试一个微小的改变。 把手机放在房间另一头的桌子上，并在晚饭前挂好明天的衣服。 然后写下一件你早上需要做的事情。 这有助于清醒你的头脑。 你和你的朋友可能会同意互相发一条简短的晚安信息，然后收起手机。 如果你过了一周醒来时仍然感到疲惫，尝试早15分钟睡觉。 一个平静的夜晚不需要完美；它只需要适合你。
