6 Ways To Finally Become A Morning Person
6個(gè)讓自己早起的終極絕招

1. Calculate Your Ideal Bedtime
計(jì)算出你的理想上床時(shí)間

The easiest way to wake up earlier in the morning is to get enough sleep.?
早起最簡單的方法就是有充足的睡眠。

But that number can be drastically different for everyone.?
但是這個(gè)數(shù)字對于每個(gè)人來說可能會大不相同。

Here’s how to figure out your sleep needs: For a week, track the number of hours you sleep, including weekends.?
以下是如何找出你的睡眠需求：統(tǒng)計(jì)好一周（包括周末）之內(nèi)的睡眠總時(shí)間。

Divide that number by seven to calculate your nightly need. Think about a time you’ve been on vacation or of a night you felt particularly rested — how much sleep did you get??
將這個(gè)數(shù)字除以七，計(jì)算出你每晚的需要。想想你曾經(jīng)在度假時(shí)的晚上，或者你感到特別的休息時(shí)，你睡了多久？

Once you have that number, count backwards from the time you want to get up and plan to go to bed at that new hour.
一旦你計(jì)算出這個(gè)數(shù)字，從你想起床的時(shí)間開始倒數(shù)，并在新計(jì)劃好的時(shí)間上床睡覺。

2. Identify Your Stay-Awake Triggers
找到讓你保持清醒的事物

Nighttime can slip away fast, especially when you have a lot to accomplish.?
晚上時(shí)間過得飛快，尤其是當(dāng)你有很多事情要完成時(shí)。

To be successful in sticking with an earlier bedtime, you may need to set an alarm.?
要成功地堅(jiān)持早睡，你可能需要設(shè)置一個(gè)鬧鐘。

And contrary to popular advice, you don’t have to turn off screens right before bed.?
與普遍流行的建議相反，你不必關(guān)掉在床前的屏幕。

Reading is a great way to unwind and relax, but reading a thriller may not be the best idea.
閱讀是放松和放松的好方法，但是讀一部恐怖片也許不是最好的主意。

3. Create A Morning To-Do List
羅列好早起事宜

Another good habit is to think about what you want to accomplish in the morning.?
另一個(gè)好習(xí)慣是想好你早上要完成什么。

“Having a morning goal is the best motivation,” said McKey.?
McKey說道：“在上午有一個(gè)目標(biāo)是最好的動(dòng)力?！?/div>

She recommends writing three tasks you have to do the next day.?
她建議寫出第二天要做的三項(xiàng)工作。

“This way you’ll feel like you’re on a mission when you wake up, you’ll get closer to your morning goal and you’ll have a clear schedule to follow.”
“這樣，當(dāng)你醒來的時(shí)候，你會感覺你在執(zhí)行任務(wù)，會更接近早起目標(biāo)，你將有一個(gè)明確的時(shí)間表?！?/div>

4. Reward Yourself
獎(jiǎng)勵(lì)自己

Find a little bit of that magical motivation: Think of something you want to do, but can never find the time to do, whether it’s playing with your cat, catching up with a friend or enjoying a home-cooked breakfast.?
找到一點(diǎn)不可思議的動(dòng)機(jī)：想想你想做，但永遠(yuǎn)找不到時(shí)間去做的事情，比如逗你的貓，見一個(gè)朋友或享受家人自制的早餐。

McKey’s own reward is to see the sunrise, which is why she jogs early in the morning.
McKey給自己的獎(jiǎng)勵(lì)是去看日出，這也是為什么她在清晨跑步的原因了。

5. Exercise
鍛煉

“People who exercise tend to sleep better than those who don’t,” said Vanderkamp.?
Vanderkamp說道：“鍛煉的人往往比那些不鍛煉的人睡眠質(zhì)量高”。

Indeed, studies have shown a strong correlation to a better quality of sleep for people who work out at least 10 minutes a day.?
事實(shí)上，研究表明，每天至少鍛煉10分鐘與睡眠質(zhì)量高有大大的關(guān)聯(lián)性。

One reason: exercise reduces your stress levels, which in turn helps combat insomnia.?
原因之一：運(yùn)動(dòng)可以降低你的壓力，這反過來又有助于對抗失眠。

By working out, your body releases serotonin and endorphins.
通過鍛煉，你的身體釋放血清素和內(nèi)啡肽。

6. Ask Yourself, ‘Why Do You Want To Do This?’
捫心自問，“你為什么要這樣做？”

It can be difficult to develop new habits on demand, even if you know the habit is positive and useful.?
即使知道習(xí)慣是積極的和有用的，你也很難養(yǎng)成新的習(xí)慣。

“If someone chooses to develop morning-person habits by their own will — not because a spouse or friend said so — it will be easier to do,” said McKey.?
McKey 說道：“如果不是因?yàn)榕渑蓟蚺笥堰@樣說而選擇早起，那么這個(gè)習(xí)慣將是很容易養(yǎng)成的”。

Think about how becoming a morning person can make your life better.?
想想如何成為一個(gè)早起的人能讓你的生活更美好。

For most people, just knowing that they’re most productive in the morning is a big incentive.
對大多數(shù)人來說，只知道早上工作對他們最有效率是一個(gè)很大的激勵(lì)。

（翻譯：索菲亞）

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