6個讓自己早起的終極絕招
1. Calculate Your Ideal Bedtime
計算出你的理想上牀時間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.
但是這個數字對於每個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：統計好一週（包括週末）之內的睡眠總時間。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?
將這個數字除以七，計算出你每晚的需要。想想你曾經在度假時的晚上，或者你感到特別的休息時，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.
一旦你計算出這個數字，從你想起牀的時間開始倒數，並在新計劃好的時間上牀睡覺。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.
晚上時間過得飛快，尤其是當你有很多事情要完成時。To be successful in sticking with an earlier bedtime, you may need to set an alarm.
要成功地堅持早睡，你可能需要設置一個鬧鐘。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，你不必關掉在牀前的屏幕。Reading is a great way to unwind and relax, but reading a thriller may not be the best idea.
閱讀是放鬆和放鬆的好方法，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.
另一個好習慣是想好你早上要完成什麼。“Having a morning goal is the best motivation,” said McKey.
McKey說道：“在上午有一個目標是最好的動力。”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，當你醒來的時候，你會感覺你在執行任務，會更接近早起目標，你將有一個明確的時間表。”4. Reward Yourself
獎勵自己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.
找到一點不可思議的動機：想想你想做，但永遠找不到時間去做的事情，比如逗你的貓，見一個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給自己的獎勵是去看日出，這也是爲什麼她在清晨跑步的原因了。5. Exercise
鍛鍊“People who exercise tend to sleep better than those who don’t,” said Vanderkamp.
Vanderkamp說道：“鍛鍊的人往往比那些不鍛鍊的人睡眠質量高”。Indeed, studies have shown a strong correlation to a better quality of sleep for people who work out at least 10 minutes a day.
事實上，研究表明，每天至少鍛鍊10分鐘與睡眠質量高有大大的關聯性。
One reason: exercise reduces your stress levels, which in turn helps combat insomnia.
原因之一：運動可以降低你的壓力，這反過來又有助於對抗失眠。By working out, your body releases serotonin and endorphins.
通過鍛鍊，你的身體釋放血清素和內啡肽。6. Ask Yourself, ‘Why Do You Want To Do This?’
捫心自問，“你爲什麼要這樣做？”It can be difficult to develop new habits on demand, even if you know the habit is positive and useful.
即使知道習慣是積極的和有用的，你也很難養成新的習慣。“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：“如果不是因爲配偶或朋友這樣說而選擇早起，那麼這個習慣將是很容易養成的”。Think about how becoming a morning person can make your life better.
想想如何成爲一個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.
對大多數人來說，只知道早上工作對他們最有效率是一個很大的激勵。
