每天早起30分鐘，根本沒有那麼難好嗎？
Sleep is amazing, isn't it? Like many of you reading this post, I love to lie in bed and get "just an extra 15 minutes," which can sometimes turn into an extra hour or two.
睡覺很神奇，不是麼？就像你們中讀到這個帖子的許多人，喜歡躺在牀上，獲得“僅僅是額外的15分鐘”，但有時會變成一兩個小時。
You've probably heard that "if you wake up earlier, you'll be more productive" over and over again, but there's definitely truth behind this suggestion. For me, personally, waking up before everyone else in my home allows me to work, respond to emails, or read up on current events without any distractions. I get work done in half the time if the family is still asleep. When my family wakes up, I've already had a productive morning and am ready to enjoy breakfast with them before I start conquering the rest of my day.
你可能不止一次地聽說，如果醒的早一點，將會收穫更多。這個建議確實是有道理的。對我個人而言，在家比其他人醒的早，我可以不受干擾地回覆郵件，或閱讀時事新聞。如果家人還沒有起牀，我就可以在半個小時內把這些事情搞定。在他們醒來時，我已度過了一個收穫滿滿的早晨，準備與他們共享早餐，並迎接接下來一天的工作。
Although it seems really easy to get up now, that wasn't always the case. There was a time when just the thought of waking up before the sun rose sent chills down my spine. But once I actually started getting out of bed earlier, I noticed that it wasn't all that bad. And I reached that point by following these seven guaranteed ways to rise and shine at least 30 minutes earlier in the day.
雖然早上早起看起來很容易，但事實不是這樣。曾經有段時間，當一想起要在太陽升起前起牀，就使我後背發涼。但早起習慣一旦養成，我發現並不是那麼難受。那麼下面7個方法就是保證我每天早上早起30分鐘的祕訣。
1. Wake up one minute earlier each morning
1.每天早起一分鐘
Changing a habit or routine doesn't happen overnight. It takes a little bit of time and may take easing into the change to make it work for you. Waking up earlier is no exception.
一個習慣的改變不是一夜發生的。那需要一些時間，才能讓你適應。早一點醒來，也不例外。
Let's say that you currently wake up at 6:30 a.m. but want to change that time to 6 a.m. Instead of just suddenly resetting your alarm clock for 6, start waking up a minute or two earlier each day. So on day one, your alarm would be set for 6:29, and then 6:28, and so forth.
假設現在早上6:30起牀，但你想提前到6點。那就每天早醒一兩分鐘而不是突然將鬧鐘調到6點。即，第一天設置鬧鐘到6:29，然後6:28，以此類推。
It may take a month to reach that 6 a.m. goal, but when you reach it, you won't even notice that you're now waking up 30 minutes earlier.
這可能需要花費一個月才能到6點，但當到了那個時間起牀，你可能都沒注意到已提前30分鐘醒來了。
2. Start a morning routine
2.養成早起做事習慣
Besides your alarm going off, what are the other reasons for you to get out of bed? If you can't answer that question, then it's going to be an uphill battle to rise earlier.
除了鬧鐘，有其他原因讓你離開那可愛的牀鋪麼？如果不能回答這個問題，那麼早起就是一個很艱難的戰鬥。
But that doesn't mean that you can't find something to get you moving first thing in the morning. For example, you could:
但是，這並不意味着你不能找到一些早上開始做的事情。譬如，你可以：
Start a morning workout ritual.
養成早起鍛鍊習慣
Feed your cat or walk your dog earlier--your pets are consistent and will gladly wake you when it's time to get up.
早起一點喂貓或者遛狗——你的寵物們是很有毅力的，非常樂意到時叫醒你
Set your machine to brew you a delicious cup of coffee when your alarm goes off.
設定你的咖啡機，在鬧鐘叫醒你的時候，調製一杯美味的咖啡
Drink water before going to bed.
上牀前喝水
Not check your emails before bed so that you'll open them first thing in the morning.
睡覺前不要察看郵箱，以便你第二天早上再去看。
Do something that you enjoy, or find a new hobby. For example, if you want to learn to play the guitar, then do so with this extra time in the morning.
做些喜歡的事，或者找到一個新習慣。例如，如果你想學習彈吉他，那麼最好在早上做
3. Train your body to anticipate sleep
3.訓練身體適應睡眠週期
Waking up earlier, however, is only half the battle. The other half is changing your nighttime routine and creating a more conducive sleeping environment so that you can fell asleep earlier.
然而，早上早點醒來僅僅是戰鬥成功一半。另一半是改變夜晚的活動習慣，創造一個有助於睡眠的環境以便能早一點睡覺。
You can achieve this by:
你可以通過如下方法實現：
Sleeping in complete darkness.
在完全黑暗的情況下睡覺
Consider increasing your melatonin.
考慮增加褪黑激素使用量
Reducing stimulants in your bedroom, such as television, tablets, and phones.
減少牀上的引起興奮的物品，例如電視、平板電腦以及電話
Finding the right body position.
調整到最適合自己的睡眠姿勢
Relaxing before bed by meditating, doing yoga, or reading a book.
通過冥想、瑜伽或者讀書進行牀前放鬆
Having an exact bedtime routine.
有固定的睡眠時間
4. Schedule something important for first thing in the morning
4.將重要的事情安排在早上第一件
If I have something important, like a meeting or doctor's appointment, first thing in the morning, I naturally wake up earlier. And, apparently, this isn't a unique occurrence.
如果早上第一件事十分重要，譬如會議或者醫生的約定，我通常醒的比較早。顯然，這不是一個孤立的事件。
Studies have found that when sleepers had an expectation they'd be woken up at a certain time, there were higher levels of the hormone adrenocorticotropin, or ACTH, in their blood. In short, the body has an internal alarm clock that wakes us up before the alarm goes off.
一些研究表明，當睡眠者期望在特定的時間醒來，他們血液裏將會有很高的促皮質素荷爾蒙。
If you don't have something scheduled, you can try to make every morning important by scheduling meetings in the a.m. or driving the kids to school instead of having them take the bus. This accountability will force you to wake up.
如果早上沒有計劃內的事情，你可以試着計劃一些，或者是接送孩子上學而不是讓他們乘公交。這份責任將促使你早點醒來。
5. Give yourself a reward
5.給自己一個獎勵
Charles Duhigg, the author of The Power of Habit, suggests that you give yourself a reward when adopting a new habit.
《習慣的力量》的作者Charles Duhigg建議在養成一個新習慣時，給自己一個獎勵。
For example, "Even if you think you want to start exercising, your brain essentially thinks that you're a liar and that you don't actually like exercise," says Duhigg. "So what you have to do is train your brain so it knows that exercise is linked to something you know that you enjoy, like a piece of chocolate, taking a nice long shower, or spending 15 minutes on Facebook. It doesn't matter what the reward is. What matters is it's genuinely rewarding, and that you allow yourself to enjoy that reward."
譬如，Duhigg說：“想要開始鍛鍊，但大腦很可能知道是自己騙自己，我不是真正地喜歡鍛鍊。所以你要訓練大腦，以便它知道鍛鍊與自己喜歡的一些事有關聯，譬如一些巧克力，衝個好澡，或者花15分鐘在Facobook上。獎賞是什麼都無關緊要，關鍵是真正的有獎賞，且讓自己很歡喜。”
He continues, "Now contrast that with how most people end up starting an exercise routine. They wake up one morning and they go for a run; they come home, and they're running late because they just spent 20 minutes running. And their kids need to get out the door, so they're stressed out and rushing through their morning routine. What they're doing there is effectively punishing themselves for exercising. They're making things harder after they work out, and that's exactly the wrong thing to do, because we know that our neurology will latch onto rewards."
他接着說：“現在，大部分人結束了將要開始的鍛鍊習慣。他們在某一天早上醒來，跑了個步，然後回家；因爲只不過跑20分鐘，所以開始跑的時間並不早。因爲孩子們需要出門，所以他們被迫趕早高峯。這些事都是對鍛鍊的負面影響。在這樣做之後，事情變得更糟糕了。這是錯誤的做法，因爲我們的腦神經只會對獎賞感興趣。”
6. Go camping
6.去野餐
Our bodies are meant to naturally sync with the sunrise and sunset. Thanks to lighting and electricity, that's no longer the case. But if you want to get your sleep schedule back on track naturally, then go camping for a week.
我們的生物鐘與日出日落同步。多虧了燈光和電能，現在已不需要日出而作日落而息了。但如果你想將作息時間回到自然狀態，那就去野餐一週。
Research has shown that going out into nature will get the internal circadian clock back in sync with solar time.
研究表明，深入自然將會使內在的生物鐘與太陽同步。
To make this work, though, you need to leave your gadgets at home, or at least minimize your use.
要實現這個效果，你需要將電子產品留在家裏或者將它們的使用頻率降到最低。
7. Use apps and gadgets to monitor your sleep
7.使用APP或者電子產品監測睡眠
As mentioned earlier, getting a good night's rest is a major factor in waking up earlier. Even if you have optimized your sleeping environment, there could still be some things disrupting your sleep.
就像前面提到的，美好的夜晚是早起的一個主要因素。即使你已經優化了睡眠環境，但仍然會有些其他事打擾到你。
For example, you could use a gadget like SnoreCoach to gather data about your snoring patterns and sleeping positions so you can find the best position to reduce snoring. Another useful gadget is the Sleep Cycle alarm clock, which monitors your sleep cycles and then wakes you up during light sleep. It also tracks any disruptions that may be interrupting your sleep.
譬如，你可以使用像SnoreCoach的小玩意來獲取打呼模式和睡眠姿勢的數據，以便能找到最好的姿勢來降低打呼。另一個有用的電子產品是Sleep Cycle鬧鐘，它可以監測你的睡眠週期，然後在輕睡眠時叫醒你。它也能跟蹤任何有可能打斷你睡眠的破壞因素。
Try just saying, "I will wake up at 6 a.m.," and see what happens. Just the suggestion of the time you wish to wake up is enough for many people to be able to make the change, but whatever method you use to get up earlier, find enjoyment in your new freedom.
只是試着說，我會在早上6點醒來，看會發生什麼。對許多人來講，僅僅只是期望醒來時間早一些就能足夠改變你。無論使用什麼方式使自己早起，你都要在新的自由王國裏給自己找點樂子。
