你们当中很多人都知道格温和我都是起早床的人。事实上这是我一天最美妙的时刻。在孩子们起床前，享受早早起床所给予的相处时间。每晚我都期待明天宁静的晨曦。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. How to make early mornings a habit 怎样形成习惯 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、慢慢来。比现在提前15到30分钟起床。坚持一个星期看有什么感觉。如果感觉良好再增加15到30分钟...保持这样直到调整到最适应的时间。要知道就寝时间表上做一些小调整比大改动更容易成功。我起床时间是每天6：30，先慢慢调整到6:15，接着是5:45，最后是5:30。小的提前量比突然提前一个小时起床更容易实现。 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。我经常9:30/10：00上床，有接近8个小时的睡眠，对某些人说很可观。不久前我休息的稍微迟点：10:30/11:00，这显然产生了影响。我疲惫不堪，5:30起床也遇到点麻烦。确定需要休息的长短，保证一整天精力充沛。如果你只需要6小时的休息便精神泛发，并且你打算5点起床，那晚上11：00睡觉看看效果如何。放轻松，觉得累了、难以入眠，就试试听从身体的声音。通过这种方式达到睡眠，你会发现安然入睡、5点起床并不是难事。 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、做好准备。在前天晚上就把事情打理好有助你成为早起者。让咖啡壶准备就绪或是设置定时器，这样起床前咖啡味道就充满整个房间。叠好衣服方便直接穿上，做好分类：工作服、旅行装、运动衣。 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、决定你下一步准备做什么。接着第三步——晚上做些策划。沉思、旅行、阅读、做运动？跟上另一半和她聊天，享受一缕缕晨光的沉静，听听音乐？不管你决定做什么，务必确保你已经计划好，一切尽在掌握。当你醒来时有期待的东西而自己胸有成竹。 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、把闹钟远离你够到的地方。最标准的建议：把闹钟放到房间的另一侧，为了去关掉它迫使身体离开床。或者，你可以试试我们的方法——在闹钟周围设置陷阱。有些人（也包括我们啦）知道在熟睡时关闹钟的窍门，因此依然睡过头——我们根本没听到。用电话支撑相框放在闹钟前，如果有人摸开关——砰！目前为止这方法对我们很奏效。 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。你不必立马起床（除非闹钟在房间的另一边），但醒后你得尽快坐起来。这能帮你击退缩回毛毯下睡觉的强烈欲望。这需要自律，更多的是习惯使然。起身后就穿好衣服或者披上睡衣离开寝室。坚决避免说服自己回去躺躺，特别是刚开始。 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、结伴起床。我知道如果只是一个人，自己很难形成这个习惯。你能独立完成当然很好，但对我来说滚床太具诱惑力了。相互鼓励，督促他起床 。在难熬的时候，准备好他们最喜欢的晨饮。热咖啡、茶能帮助一些人起床。如果不奏效，为朋友安排点事情，叫对方起床或是在体育馆见面。当有人依靠你时，你会坚持到底的。 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! 这就是我说的帮助我们养成早起习惯的步骤。不得不说这是我做过最有意义的事。对早起有其他的建议、窍门？你是早起族么？愿意尝试？与大家一起分享... |
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