致起床困难户们:教你这样做个早起鸟(双语)

Good Day Sunshine: Your Action Plan

阳光美好的一天：你的行动计划

Night owls aren’t totally out of luck. One study found evening lovers are more productive than morning people are at night. Still, being a morning person may be more advantageous for most people’s work schedules and routines, since the workday typically starts around 9 AM and the office is (usually!) not open at midnight. Regardless of the situation, there are ways to reset the body clock and happily greet the day:

“夜猫子”也不完全一无是处。有项调查发现，“夜猫子”在晚上远比“早起鸟”有效率。不过，对大多数人的工作计划和日常事务而言，早起还是很占优势的，毕竟，工作日上班通常都是9:00开始，而不是半夜！不管怎样，还是有办法调整生物钟，从而开心拥抱新的一天的：

1. Get enough sleep. It may seem obvious, but getting those recommended seven to nine hours will make getting up earlier easier. Pro tip? Keep the laptop and other work out of the bed to sleep soundly.

保证充足睡眠。或许有些老掉牙，但睡足7-9小时确实更容易让你早起。小建议就是，请让笔记本电脑以及其他事务远离床头，酣睡一觉吧！

2. Stay consistent. Try to set the alarm clock for the same time every morning—including weekends. A constant wakeup call may make it progressively easier to jump out of bed.

保持持续一致。每天早上的闹钟都要设成相同的时间——周末也是。坚持早上被这样叫醒，然后你会越来越起得来床。

3. Start slowly. Pick a new wakeup time and gradually work towards it. Want to wake up at 7 AM but stuck at 8? Start by setting the clock for 7:45, and move down in 15-minute increments until that new time goal is reached.

循序渐进。重新定一个起床时间，然后慢慢去适应它。本想7:00起床，却一直赖到了8:00？那就把闹钟调到7:45吧，留15分钟间隙让起床目标更容易实现！

4. Skip the snooze. Disrupting sleep an hour or so before actually getting out of bed may disturb our REM cycle, which helps stimulate brain regions linked to cognition. Don’t want to mess with that (or bug a roommate with multiple alarms!). Set one alarm for when it’s time to rise—and maybe another a few minutes later in case you snooze through.

不要贪睡。还没完全睡醒准备起床却被打扰，这样可能会扰乱人体的REM（快速眼球运动）周期，而REM则会刺激大脑的认知区域。所以不要那样，也不要设太多闹钟搅得室友睡不好觉！只在该起床的时间点设一个闹钟就行了，要是你特容易睡过头，那就再调一个几分钟之后的吧。

5. Set some happy sounds. Skip the beeps and blares and set an alarm tone to something soothing or fun.

选一个愉悦的闹铃。不要再用滴滴滴类的铃声啦，选一个舒缓愉悦的吧。