1. Hitting the snooze button
It might feel as though pressing the snooze button in the morning gives you a little bit of extra rest to start your day, but the truth is that it does more harm than good.
That's because when you wake up, your endocrine system begins to release alertness hormones to get you ready for the day. By going back to sleep, you're slowing down this process. Plus, nine minutes doesn't give your body time to get the restorative, deep sleep it needs.
2. Prioritizing work over sleep
As Arianna Huffington discusses in her sleep manifesto, "The Sleep Revolution," a good night's sleep has the power to increase productivity and happiness, lead to smarter decision-making, and unlock bigger ideas.
3. Keeping your phone next to your bed
Another key to getting better sleep is not letting outside influencers impair your sleep.
The LED screens of our smartphones, tablets, and laptops, for example, give off what is called blue light, which studies have shown can damage vision and suppress production of melatonin, a hormone that helps regulate the sleep cycle.
4. Skipping breakfast
As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.
By the time you wake up, you likely haven't eaten for 10 or 12 hours, which is where breakfast got its name — it means "breaking the fast," DeFazio said.
Your first meal of the day is what kick-starts your metabolism and replenishes blood-sugar levels so you can focus and be productive throughout the day. When blood sugar levels are low, DeFazio says, it's much harder to focus and you're more likely to feel tired, irritable, and impatient.
5.Skipping your workout
Studies have shown that morning and afternoon workouts can increase a person's amount and quality of sleep — one study found that exercise adds around 45 minutes of extra sleep — and better sleep leads to a more productive day.
《你应该立即戒掉的坏习惯》
（1）按掉闹钟
你可能觉得早晨按掉闹钟能让你起床前多休息一会儿，但其实这样做弊大于利。
这是因为睡醒后，人体内分泌系统开始分泌清醒激素，唤醒身体。睡回笼觉会减慢这一过程。另外，9分钟的时间根本不够进入让人精神焕发的深度睡眠。
（2）为了工作牺牲睡眠
正如阿里安娜-赫芬顿在她的睡眠宣言《睡眠革命》书中所说，“晚上睡个好觉能提升工作效率，增加幸福感，让你做出更明智的决策，想出更好的点子。”
（3）手机放床头
睡个好觉的另一个关键因素是别受外在事物影响。
比如智能手机、平板、和笔记本电脑的显示屏会发出蓝光，研究显示蓝光损害视力，抑制褪黑激素的生成。褪黑激素有助于调节睡眠周期。
（4）不吃早饭
健康生活方式专家、注册营养师丽莎-德法西奥告诉商业内幕网说，早餐是一天中最重要的一顿。
早晨醒来，你已经10到12个小时没有进食，这就是“早餐”名字的来源，意思是“打破禁食”。
早餐开启了你一天的新陈代谢，补充了血糖水平，使你可以在一天中聚精会神，保持较高的工作效率。德法西奥说，当血糖水平很低时，人们很难集中注意力，更可能感到疲惫、易怒、没耐心。
（5）不去锻炼
研究发现，清晨和下午的锻炼可以增加睡眠时长，提高睡眠质量。一项研究发现，锻炼身体可以让人多睡45分钟。睡得更香，效率更高。