Waking early is a habit, and like any habit it takes persistence and commitment to form. For us it took nearly 3 weeks before the bleary eyed zombie walk down the hall to the kitchen passed, but now that we’ve got the hang of it I know there’s no turning back. I understand that waking early is not for everyone but I do urge you to at least give it a try so you know what you’re missing (or not). When was the last time you saw the sunrise? If you think this is something you would like to try or have tried but the snooze button kept getting in the way then hopefully these tips will help you out.早起是一種習(xí)慣，就像任何習(xí)慣一樣需要堅(jiān)持和承諾保持。我們花了近3周才找到了竅門，從睡眼惺忪的僵尸一樣在廚房晃蕩到不再懶床。我明白早起并不適用于所有人，但我建議你至少該試試，這樣才知道你缺少什么。上一次看日出是什么時(shí)候？如果你想嘗試一下或者“懶床鬧鐘”一直是嘗試的障礙，這里有些小竅門希望能幫到你。
How to make early mornings a habit
怎樣形成習(xí)慣
1. Baby steps. Start by waking up 15 to 30 minutes earlier than you do now. Stick with that for a week and see how you feel. If it’s all good then increase it by another 15 to 30 minutes. Continue this until you have reached a time that you are comfortable with. You are more likey to be successful if you make small adjustments to your sleep schedule as opposed to huge ones. I used to wake up at 6:30 every morning then we slowly adjusted first to 6:15, then 5:45 and finally 5:30. The small increments are easier to take as opposed to waking up an hour earlier all at once.
1、慢慢來(lái)。比現(xiàn)在提前15到30分鐘起床。堅(jiān)持一個(gè)星期看有什么感覺。如果感覺良好再增加15到30分鐘...保持這樣直到調(diào)整到最適應(yīng)的時(shí)間。要知道就寢時(shí)間表上做一些小調(diào)整比大改動(dòng)更容易成功。我起床時(shí)間是每天6：30，先慢慢調(diào)整到6:15，接著是5:45，最后是5:30。小的提前量比突然提前一個(gè)小時(shí)起床更容易實(shí)現(xiàn)。
2. Go to bed earlier. I am usually in bed by 9:30/10:00 each night and get nearly 8 hours of sleep, which is a lot for some. Lately I’ve been going to bed a bit later 10:30/11:00 and it is certainly having an effect. I am pretty tired and it is a little more difficult to wake at 5:30. Determine how much sleep you need to function well throughout the day and work backwards. If you require only 6 hours of sleep to feel refreshed and you want to wake at 5 then try heading to bed at 11:00 and see how you go. If getting to sleep isn’t easy try simply listening to your body and go to bed when you are tired. By approaching sleep this way you may find that getting to sleep, staying asleep and waking at 5:00 isn’t an issue.
2、早睡方能早起。我經(jīng)常9:30/10：00上床，有接近8個(gè)小時(shí)的睡眠，對(duì)某些人說(shuō)很可觀。不久前我休息的稍微遲點(diǎn)：10:30/11:00，這顯然產(chǎn)生了影響。我疲憊不堪，5:30起床也遇到點(diǎn)麻煩。確定需要休息的長(zhǎng)短，保證一整天精力充沛。如果你只需要6小時(shí)的休息便精神泛發(fā)，并且你打算5點(diǎn)起床，那晚上11：00睡覺看看效果如何。放輕松，覺得累了、難以入眠，就試試聽從身體的聲音。通過(guò)這種方式達(dá)到睡眠，你會(huì)發(fā)現(xiàn)安然入睡、5點(diǎn)起床并不是難事。
3. Get ready the night before. To help you on your way to becoming an early riser try getting things ready the night before. Set the coffee maker so it’s ready to go at a flip of the switch or set the timer so the aroma of fresh coffee has permeated your home by the time you wake up. Lay out your clothes so you can just throw them on, set out a book or a journal or gym clothes.
3、做好準(zhǔn)備。在前天晚上就把事情打理好有助你成為早起者。讓咖啡壺準(zhǔn)備就緒或是設(shè)置定時(shí)器，這樣起床前咖啡味道就充滿整個(gè)房間。疊好衣服方便直接穿上，做好分類：工作服、旅行裝、運(yùn)動(dòng)衣。
4. Decide what you are going to do with your newly acquired time. This can be tied in with point 3 by giving it some thought the night before. Are you going to meditate, journal, read or head to the gym? Are you going to talk and catch up with your partner, enjoy the quiet and stillness of the morning or listen to music? Whatever you decide to do with your time make sure you have it planned out and everything at your finger tips so you have something to look forward to when you wake up and you can hit the ground running.
4、決定你下一步準(zhǔn)備做什么。接著第三步——晚上做些策劃。沉思、旅行、閱讀、做運(yùn)動(dòng)？跟上另一半和她聊天，享受一縷縷晨光的沉靜，聽聽音樂？不管你決定做什么，務(wù)必確保你已經(jīng)計(jì)劃好，一切盡在掌握。當(dāng)你醒來(lái)時(shí)有期待的東西而自己胸有成竹。
5. Put your alarm out of reach. Pretty standard advice but put the alarm clock on the other side of the room so you have to physically get out of bed to shut it off. Alternatively, you can try what we do and that is to booby trap the side table that the alarm clock is on. “Someone” (no names mentioned ) has a knack for turning off the alarm while he is still asleep so we used to sleep in a lot in the beginning because we didn’t hear it. Now there is a picture and a phone in front of the alarm so if “someone” blindly bats for the off button he is likely to knock all of this stuff over and make one heck of a racket. This has worked really well for us so far.
5、把鬧鐘遠(yuǎn)離你夠到的地方。最標(biāo)準(zhǔn)的建議：把鬧鐘放到房間的另一側(cè)，為了去關(guān)掉它迫使身體離開床?；蛘撸憧梢栽囋囄覀兊姆椒ā隰[鐘周圍設(shè)置陷阱。有些人（也包括我們啦）知道在熟睡時(shí)關(guān)鬧鐘的竅門，因此依然睡過(guò)頭——我們根本沒聽到。用電話支撐相框放在鬧鐘前，如果有人摸開關(guān)——砰！目前為止這方法對(duì)我們很奏效。
6. Sit up immediately. You don’t have to jump out of bed (unless your alarm clock is on the other side of the room) but you do need to sit up in bed as soon as you wake up. This helps fight off the urge to curl back up under the blankets and fall back asleep. This does require self-discipline but the more you do it the easier it gets. Once you sit up get dressed or throw on a house coat and leave the bedroom. Avoid talking yourself into going back to sleep be strong, particularly in the beginning.
6、迅速坐直。你不必立馬起床（除非鬧鐘在房間的另一邊），但醒后你得盡快坐起來(lái)。這能幫你擊退縮回毛毯下睡覺的強(qiáng)烈欲望。這需要自律，更多的是習(xí)慣使然。起身后就穿好衣服或者披上睡衣離開寢室。堅(jiān)決避免說(shuō)服自己回去躺躺，特別是剛開始。
7. Get a wake up buddy. I know I would have had a much harder time getting into this habit if I was on my own. It’s great if you can do it by yourself, but for me it would be just too tempting to roll over and go back to sleep. Motivate each other, give each other a gentle push to get up and get going. On tough days get their favorite morning beverage ready, hot coffee or tea can really help get someone moving. If it’s not your partner, try arranging something with a friend, give each other wake up calls or meet at the gym for a work out. It’s more difficult to not follow through when someone else is counting on you as well.
7、結(jié)伴起床。我知道如果只是一個(gè)人，自己很難形成這個(gè)習(xí)慣。你能獨(dú)立完成當(dāng)然很好，但對(duì)我來(lái)說(shuō)滾床太具誘惑力了。相互鼓勵(lì)，督促他起床 。在難熬的時(shí)候，準(zhǔn)備好他們最喜歡的晨飲。熱咖啡、茶能幫助一些人起床。如果不奏效，為朋友安排點(diǎn)事情，叫對(duì)方起床或是在體育館見面。當(dāng)有人依靠你時(shí)，你會(huì)堅(jiān)持到底的。
These are the steps that have helped us form the early riser habit. I would say it’s one of the best things we’ve ever done. Do you have any other tips or suggestions for making getting up early easier? Are you and early riser? Will you try it? Please share in the comments!
這就是我說(shuō)的幫助我們養(yǎng)成早起習(xí)慣的步驟。不得不說(shuō)這是我做過(guò)最有意義的事。對(duì)早起有其他的建議、竅門？你是早起族么？愿意嘗試？與大家一起分享...
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