1. 找到“为什么”！ 真正认识到高质量睡眠对身心健康的重要性，这才是改善睡眠的关键。 2.固定睡觉时间，让大脑能够找到规律。 3.3-2-1法则： • 睡前3小时不进食； • 2小时不喝水； • 1小时不看屏幕，避免蓝光刺激。 4.调低房间温度，保持卧室全黑 📚Books: - *Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker* - *The Sleep Revolution by by Arianna Huffington* - *Sleep Smarter by Shawn Stevenson* - *The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter* 📽️Youtube videos: - Understanding Sleep Cycles (And What To Do When They're Disrupted) (6 min) by Headspace - The Neuroscience Behind Fixing Your Sleep Schedule (33 min) by HealthyGamerGG - How to Go to Sleep within 60 Seconds (4 min) by Dr.Berg - Proven Sleep Tips | How To Fall Asleep Faster (7 min) by Dr. Mike - How To Fall Asleep Quickly & Sleep The Entire Night (12 min) by Dr. Mike - My Evidence-Based Sleep Routine (13 min) by Ali Abdaal - Why You're Always Tired - 7 Myths Ruining Your Sleep (11 min) by Ali Abdaal - I Slept With My Mouth Taped Shut for 30 Days (10 min) by Ali Abdaal 👂Meditation & Music - To Use In Bed To Fall Asleep: - 10-Minute Guided Sleep Meditation | SELF (10 min) - Help Sleep Soundly Throughout the Night 45 Minute Deep Sleep Music: Slumber (45 min) - Guided 20 Minute Sleep Meditation (20 min)

Books: - "Deep Work: Rules for Focused Success in a Distracted World" by Cal Newport This book emphasizes the importance of deep work and offers practical advice on cultivating focus and reducing distractions. - "Focus: The Hidden Driver of Excellence" by Daniel Goleman Goleman explores the science behind attention and provides insights into how improving focus can enhance performance in various areas of life. - "Indistractable: How to Control Your Attention and Choose Your Life" by Nir Eyal Eyal offers techniques to master internal and external triggers, helping readers become indistractable and improve their focus. - "Essentialism: The Disciplined Pursuit of Less" by Greg McKeown McKeown's book encourages readers to focus on what is essential and eliminate non-essential activities to achieve greater focus and productivity. - "Make Time: How to Focus on What Matters Every Day" by Jake Knapp and John Zeratsky This book provides a framework for creating time for important tasks and maintaining focus in a busy world. Youtube videos: - Kaelyn’s Study with Me Co-Working Videos - Working From Home: How to Stay Focused (15 min) - How to Stay Focused While Studying - Evidence-based Tips (14 min) - 5 Small Changes to Supercharge Your Focus (15 min) - How to Study & Learn Using Active Recall | Dr. Cal Newport & Dr. Andrew Huberman (7 min) - How to Quickly Improve Focus - Andrew Huberman (20 min) Podcasts: - Eliminate Distraction: How To Take Back Control Of Your Focus | Cal Newport on Deep Questions Podcast (1h15min) - No.1 Habit & Procrastination Expert: We've Got ADHD Wrong! Break Any Habit & Never Be Distracted! on The Diary Of A CEO Podcast (1h41min) - Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88 on the Huberman Lab Podcast (1h51min) - Daniel Goleman on Focus: The Secret to High Performance and Fulfilment (1h20min)