 Why 'Early to Bed, Early to Rise' Is a Myth (and Night Owls Can Finally Rejoice) 为什么说早起早睡是个神话（且夜猫子终于可以乐不可支了） Waking up early isn't the secret to success--focusing on your chronotype is what's more important. 早起并不是成功的秘诀 — 专注于你的睡眠类型才是更重要的。 In today's world, the early risers are celebrated. Nearly everything in this world is structured to suit those who sleep early and wake up with the sun. This indoctrination of needing to be an early riser starts as a little kid with our parents harping on us to go to sleep. 在当今世界，早起的人总是获得赞扬。这世界上几乎所有东西都设计得更适合早睡早起的人。而这种需要早起的教导从孩提时代就开始了，源于我们的父母不停的催促我们早早睡觉。 Indoctrination：教化；教导 harp：唠叨，喋喋不休;不停地说 It's centuries-old: Ben Franklin famously believed that "early to bed, early to rise" was ideal. This notion of everyone going to sleep early and feeling refreshed in the morning is, unfortunately, a fantasy. 几百年前，本杰明富兰克林就因认为“早睡早起”是理想生活模式的而著称。不幸的是，让每个人早睡，且早起并感觉神清气爽的想法都是幻想。 As someone who sees the issues of sleep deprivation up close, I can tell you that the rate of inadequate sleep among entrepreneurs and top performers is steadily rising. According to a 2016 Rand study, inadequate sleep is costing the U.S. more than $400 billion in economic losses which are leading to 1.23 million days of lost work annually. 作为一个近距离观察睡眠不足问题的人，我可以告诉你，在企业家和表现卓越者中，睡眠不足的比率正在稳步上升。根据兰德公司2016年的一项研究，睡眠不足导致美国每年有4,000多亿美元的经济损失，相当于每年有1百23万天失去工作。 A big reasoning for this astronomical number is that society in large hasn't accepted nor adjusted to the notion that everyone isn't an early riser. As a recent New York Times Column pointed out, the modern workplace and society at large are rapidly undergoing a transformation--with more late-night coders, digital nomads, freelancers, and remote workers. 这个天文数字带给我们的一个主要思考是，整个社会还没有接受或适应每个人都应该早起的观念。正如《纽约时报》最近一期专栏文章所指出的，现代工作场所和整个社会正在迅速经历一场变革——有了更多的深夜码农、数字游牧者、自由职业者和远郊工作者。 nomad 流浪者；游牧民；游牧生活；流浪生活 In this new landscape, it's important for entrepreneurs and leaders to be aware of their chronotype: your unique biological clock that controls your body's rhythms. We all have the same 24 hours in a day, but each of us is at our best at different times during that period. According to Dr. Matthew Walker, author of Why We Sleep: 在这个新的环境中，企业家和领导者必须了解他们自己的作息习惯：你独特的生物钟控制着你身体的节奏。我们每天都有同样的24个小时，但是我们每个人都是在不同的时间才处于最佳状态。这是根据Matthew Walker博士的《我们为什么睡觉》一书中所提出的。 "Around 40 percent of the population are morning people, 30 percent are evening people, and the reminder lies in between. Night owls aren't owls by choice. They are bound to a delayed schedule by unavoidable DNA hard wiring. It's not their conscious fault, but rather their genetic fate." “大约40%的人口是早起的人，30%是晚睡的人，而剩余的是介于两者之间。夜猫子不非想做猫头鹰，由于不可避免的DNA的特性，注定会推迟起床时间。这不是他们的意识缺陷，而是他们的遗传决定的命运。” To further squash the notion that night owls are lazy, The Rockefeller University discovered a gene mutation last year that may disrupt your body's internal circadian clock, leading to the development of DSPD (Delayed Sleep Phase Disorder). 为了进一步消除夜猫子懒惰的说法，洛克菲勒大学去年发现了一种基因突变，这种突变可能会扰乱你身体的内部生物钟，导致DSPD（延迟睡眠阶段紊乱）。 The days of needing to justify your late night habits or feel guilty about it are over. This doesn't mean you can do whatever you want--if poorly managed, you can still wake up with excessive grogginess and lethargy. To maximize your specific chronotype and productivity, implement these three habits: 需要为你的晚睡习惯辩护或感到内疚的日子已经过去了。这并不意味着你可以做任何你想做的事情——如果管理不善，你仍然可以在醒来时感到特别的昏昏欲睡和无精打采。为了最大化你的时间管理和睡眠效率，你要养成这三个习惯： grogginess：昏昏欲睡 lethargy：昏睡;没精打采;懒洋洋;嗜眠症 1. Schedule your day around your energy. 1．根据自己的精力安排你一天的计划 Energy is your most valuable currency. It's pivotal to know that there are natural peaks and valleys to your daily energy levels. If you're a night owl, you need to leverage your day in a way that coincides with this type of rhythm. 你的精力是你最有价值的通用货币。关键是要知道每天的精力水平都有天然的高峰和低谷。如果你是夜猫子，你需要用一种与这种节奏相吻合的方式来利用你一天的时间。 pivotal：关键的;中枢的;枢轴的 2. Have a routine that helps you wind down. 2. 有一个能让你逐步停下来的常规方式 The challenge at night is that it's hard to wind down. This can lead to highly inefficient days down the line due to an inconsistent schedule. A good way to ensure quality sleep is to set a cutoff time for activity and light exposure. 晚上的挑战是很难做到逐步停下工作，由于工作计划的无法一致，会导致一天的效率很低。确保睡眠质量的一个好方法是设定工作的截止时间，以及暴露在电脑屏幕前的时间。 3. Stay consistent with your sleep and wake times. 3 睡觉和醒来的时间要保持一致。 In March 2017, Fitbit started anonymously tracking users' sleep stages and ended up with six billion nights of sleep for data collected. Its biggest takeaway: You should consistently go to sleep around the same time every night. 在2017年3月，Fitbit开始匿名跟踪用户的睡眠阶段，最终收集了六十亿个晚上的睡眠数据。它最大的收获是：你应该坚持每天晚上在同一时间睡觉。 With the sleep crisis ever-growing, the answer isn't merely to tell people to go to sleep. It's to recognize the value in different types of sleep--and recognize what's healthiest for you. 随着睡眠危机的不断增加，解决方法不仅仅是告诉人们要去睡觉。而是为了认识不同类型睡眠的价值，和怎样做是对你最健康的。 作者介绍 Julian Hayes II Think and Perform Better Julian Hayes二世 思考和表现得更出色 Julian Hayes II is an author, and a sleep and nutrition consultant. He helps business leaders, executives, and performance-driven companies lead better and be more productive by mastering their energy. Julian Hayes二世是一位作家，也是一位睡眠和营养顾问。他帮助商业领袖、高管和执行力驱动的公司通过掌握他们的精力来更好地领导并提高工作效率。 👇 |
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