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Finding peace and quiet in today’s 24-hour society can be tricky but a simple technique could help boost your productivity, it is claimed. 外媒称，在如今每日分秒必争的社会，寻找一份平静和安宁并不容易，但下面这份简单的科学配方却能帮你提高工作效率。 The 10-3-2-1-0 formula can help you sleep better, feel great in the morning and increase productivity at work, according to author and fitness coach Craig Ballantyne. 克雷格·巴伦坦是位作家兼健身教练。他表示，“10-3-2-1-0公式”有助于大家获得更佳的睡眠质量，在清晨起床时精神抖擞，并且大大提高工作效率。 He calls it the ‘Perfect Day’ formula and it’s all to do with giving yourself the best possible chance to start your day feeling well-rested and energetic. 巴伦坦称之为“完美日”公式，认为它能切实有效地让你在清晨感到睡眠充沛、元气满满，并以最好的状态迎接新的一天。 Switching off at the right time before you go to sleep is essential, with the formula encapsulating much of the advice given by a number of health expertsfor better sleep. 这个公式结合了多位健康专家的建议，致力于帮助人们提高睡眠质量。其核心思想便是：安排好睡前的时间分配。 | 
