You then go to sleep

Then, sleep in, go to a museum or the movies (matinees are cheaper), take a serendipitous walk, venture off into the woods on snowshoes - do something you don't normally do on a weekend or holiday.

然后，睡个饱，去博物馆或者电影院(白天的音乐会更便宜)，随意闲逛，穿着雪地靴到树林里去探探险——做一些你周末或假日通常不会做的事情。

Once the habit is established, then you can vary your wake-up times or occasionally go without the alarm if you want to sleep in, but until then it's best to keep the pattern very tight.

一旦你养成了这个习惯，你可以改变起床的时间或是在没有设定闹钟的情况下去睡觉，不过在那之前你要严格保持这种模式。

If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.

如果你在15分钟内不能入睡，去另外一个安静的地方躺下直到你感觉你可以入睡，然后返回你的卧室睡觉。