为了提高我的睡眠质量，我决定 每天晚上7点之后不吃东西，睡前保持空腹状态，冷水洗澡，全裸入睡，积极刷牙，上床不带手机，睡前不看电视剧和色情影片，不听音乐，不撸管，可以翻翻《数理人文》

To improve my sleeping quality, I decided just now to not eat food after 7 pm and keep hungry before sleep. Cold water shower and brushing teeth actively. In order to fall asleep fast and better sperm quality, I will sleep nakedly. To protect my brain health, I will give up watching TV series, porn and music. I will stop jerking off on the bed. But the wonderful series of liberal mathematics edited by Yau can sometimes be my before bed reading.