It can also be helpful to set and stick with a routine.

制定并坚持日常作息也会有所帮助。

Sometimes the Knocker Upper might attune himself to be able to wake up a three a.m.

有时候他们也会调整作息凌晨三点就自然醒了。

Really, is that like your normal schedule?

是吗？这是你的正常作息时间吗？

And are our natural sleep schedules predetermined at birth, or can we change them?

我们的自然作息规律是与生俱来的还是可以改变的？

Your routine should be moderate, sensible, and sustainable.

你的作息时间应该适度、合理且可持续。

He kept this routine up, working and then cooking, working and then cooking.

他一直保持着如此的作息，工作做饭，工作做饭。

Caffeine allows you also to break your ties to the rhythms of the sun.

咖啡因还让人摆脱随日出日落作息的束缚。

Amanda's loss of a flexible schedule is the price of going back to school.

重返校园的代价是失去了灵活的作息时间。

You create an inspiring morning routine.

制定了一套鼓舞人心的晨间作息时间。

Lucas fell into the flow of going to work every day and eventually got used to it.

卢卡斯慢慢习惯了每天去工作的作息。

By January 10th, I was back to where I had started from.

到了1月10日，我恢复了原来的作息时间。

I mean, you need structure, you need a healthy routine.

我的意思是，你需要系统安排，你需要健康的作息。

Miss. Clark, Nathan will talk you through Will's routines and equipment.

克拉克小姐 南森会向你介绍威尔的日常作息和设备使用。

It controls your sleep-and-wake cycle by releasing different kinds of hormones.

通过释放不同种类的激素来控制作息周期。

However, this can be problematic since human bodies can tell the time.

然而，这种作息也可能有问题，因为人体是可以分辨时间的。

He had shifted his schedule to where he slept for only about 45 minutes a day.

他把自己的作息时间改到了每天只睡45分钟。

Yeah, I watch movies sometimes and it disrupts the sleeping pattern.

对，我有时会看电影，这也会扰乱作息时间。

Even though you created a healthier routine, you're not tackling the whole problem.

尽管你制定了一份更健康的作息时间，但你并没有解决整个问题。

It's difficult to maintain a sleep schedule that pushes against your body's preferences.

维持不符合你身体的作息是很难的。

Start by making small changes and experiment with new schedules until you find something that works for you.

从小处着手，尝试新的作息时间，直到找到适合自己的。