如果睡眠不足我们一天都会昏昏沉沉的，意味着会疲劳、很难对发生的事做出快速敏捷的反应。

The sleeping hours needed for an average adult ranges from 7 to 9 hours. Just keep in mind that your body is not wired in the same way your computer is. You cannot have instantaneous change. Let yourself have at least 1 to 2 weeks minimum to start sleeping a little earlier regularly. And this sort of timeline is meant for small changes, like 15 minutes to 30 minutes earlier than your current sleeping schedule.

普通成年人所需的睡眠时间为7~9小时。你要记住身体不像电脑那样能插电。你不可能瞬间就发生变化，提前给自己至少1-2周的时间每天早睡一点点，这种安排意味着很小的变化，比如，比目前的睡觉时间提前15-30分钟。

But this is an absolutely must. Without sleep, your body and mind is weak, slow, and definitely not energetic enough to accommodate any new activities you want to do.

这些是你必须要做的，睡眠不足身体和精神就会虚弱、反应慢，一定没有足够的精力去参加你想参与的新活动。

什么?你说晚上睡不着?首先，睡前有六件事不能做;这里还有助你快速入睡的10个妙招哦~

3. YOUR FOOD

食物

If you are looking at what you eat for the reason to feel energized, then the general rules are:

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