Strive for quality sleep 为优质睡眠而努力S t r i v e f o r a n o v e r a l l q u a l i t y s l e e pex pe r ie nce b y d eve lopi n g a h e a l t hyl i fest yle i nclud i ng a reg u l a r bedt imeschedule, exercise, and relaxation.通过养成健康的生活方式包括固定的睡觉时间，运动和放松来为优质睡眠而努力。Tip: K now t he f irst R EM p eriod o ccursbetween 70 and 90 minutes after fallingasleep.睡眠小贴士: 深度睡眠期发生在睡觉后的70 至90 分钟。Reduce interruptions 减少打扰Re duce e x t er n a l f a c t or s w h ich m ayi nt er r upt s le e p t o a l low t he r e g u l a rdream-rich REM sleep periods to occurand expand throughout the night.减少打扰睡眠的外部因素，来让做梦丰富的深度睡眠期进行并贯穿整个晚上。Tip: Maintain a comfor table bedroomtemperature to avoid sleep disruption.睡眠小贴士: 保持舒适的房间温度来避免打扰睡眠。Step 5: Avoid cigarettes 不要抽烟Don’t smoke which often leads to lightsleep and reduced amounts of REM sleep.抽烟会导致浅睡并较少深度睡眠的时间，所以不要抽烟。Step 6: Avoid alcohol 不要喝酒Avoid alcohol consumption which keepspeople in a light sleep stage and reducesone’s ability to reach REM sleep stages.喝酒会使人浅睡并减弱完成深层睡眠的能力，所以不要喝酒。Step 7: Sleep longer 延长睡眠时间Extend your time in bed if necessary toget at least 7 hours of sleep each night,providing ample time for REM cyclesto occur. Now, enjoy waking up in themorning rested and ready to conquer theworld.如果有必要每晚至少睡7 个小时，可以延长睡觉时间，从而留有足够的时间来进行深度睡眠。现在享受早起并准备占领世界吧。