如何早起不痛苦？｜做的每天6点前起床的秘诀

如何让早起变得不那么痛苦：设定有趣的起床目标。 #生活乐趣# #日常生活趣事# #每日生活新鲜事# #日常生活小插曲#

冬天，没有任何事情，能阻拦我们裹紧自己的小被子。于是很多人都睡懒觉，你心里一个又一个的声音告诉自己，应该早睡早起。可是总是做不到，干脆放弃。虽然早睡早起很难做到，但是坚持早起生活能够让我们摆脱亚健康，对身心都有很大的帮助，这里有几点的建议，希望能让大家养成良好的作息习惯。

很多人起床时感到疲倦的原因在于，你的睡眠时间表中，你醒来的时间点不对。睡眠分成深睡眠和浅睡眠，如果你在浅睡中醒来，你会感到神清气爽，准备好了迎接新的一天。然而，如果你在深度睡眠中醒来，你的身体会想要继续睡觉。重要的不是时钟上的时间，而是你自然醒的时间。

此外，我有个建议可以让你在早起后保持清醒：当我们早起的时候，有时一开始会觉得精力充沛，但2、3个小时后就会觉得昏昏欲睡。所以为了让身体完全“清醒”，我建议你做一些让你心跳加快的小锻炼，不需要让你汗流浃背，目的只是让你的心跳加快。比如开合跳，小跑一下，或者一些腿部运动。

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Have you ever tried to develop an early morning routine waking up before 6AM everyday. For much of my life this was the one habit that I couldn't get to stick. But recently in the past year I figured it out. When I started waking up early, I found out that I can get more done by 11AM that I normally get an entire day. I got more done, I was less stressed and by 5PM, I could either relax or spend time with the people I care about.

你是否曾尝试养成每天早上6点前起床的早起习惯？在我人生的大部分时间里，这都是一个我无法坚持的习惯。但在过去一年中，我终于解决了这个问题。当我开始早起时，我发现我可以在上午11点之前完成通常一整天的工作量。我完成的工作更多了，压力减小了。到下午5点，我就可以放松休息，或与重要的人共度时光。

Now, if you are somebody who's following a nine to five round then you make the ... use mornings to focus on your passions. To start writing or build that business from the ground up. There's a lot that you can do in the morning. But it really starts with figuring out how the hell to wake up early. This is the thing that I found helped me rise before 6AM. In order to commit to this new change, you need to understand why you wanna make the change in the first place. When you focus on the benefits that you receive, it's gonna be much easier to make this habit stick. It all starts with the night before. I used to get so frustrated because the night before, I would be motivated I would be inspired, I would be looking forward to waking up early next day and changing my life. But then, what happens I wake up in the morning 7AM, 6AM and I'm tired as shit, I hit that snooze button, I hit it over and over again and I don't wake up early. What happened?

而如果你是一个朝九晚五工作的人，那么你可以利用早上来做些自己喜欢的事情，开始写作或者创办一项事业。早上可以做的事情有很多，但首先你要弄清楚怎样才能做到早起。这是我发现能够帮助我在早上6点前起床的事情，想要实现一项改变，你需要先了解，你为什么想要做出改变。当你专注于你所获得的好处时，就使得坚持这个习惯变得更容易。一切都要从前一天晚上开始说起，我以前总是感到很挫败，因为前一天晚上我会充满信心与动力，期待着第二天早早起床改变我的生活。但之后发生的是，我在早上六七点起床却困得要命，我按下小睡的按钮，并且是反复地按下它，然后早起失败。

I didn't put together a plan for my next day. I was motivated to wake up early. But I didn't have that "Why?" clarified. I need to figure out To-do list that gave me step 1, 2 and 3. And I'm not talking about brushing your teeth or showering. I'm talking about "Why am I waking up early?" Is it because I wanna write a book. OK, great. Then, step 1: write 500 words, write 100 words, make it simple and easy as possible for you, but know exactly what you wanna write. And figuring out that "Why" is gonna help to motivate you in the morning not just the night before.

为什么会这样？我没有为我的第二天制定一个计划。我只是想要早起，却没有一个清晰的原因，我需要一个待办清单，告诉我我起床后需要做什么，并且我说的不是刷牙或洗澡这种事情。我要弄明白的是，为什么我要早起？因为我想写一本书，很好，那么第一件事写500字或者写100字。尽可能让这件事对你来说比较容易完成，但也要确切地知道你想写什么，弄清楚这个“为什么”就将能够在早上而不只是前一天晚上激励你。

So before I go to bed, I'll either create a new list or review a list have already made. It'll include up to three of the most important things that I want to get done the next day. Before you ever have a chance of getting out of bed early, you need to have a purpose first. Find something that drives you. A simple step that will really help is to put your phone or alarm clock on the other side of the room. So you have no choice, but to get out of bed. It's one of the oldest tricks in the book, take it a step further by putting a glass of water next to your phone.

在我睡觉前，我会列好第二天的计划，或回顾我已经制定好的计划。其中将包括最多三件我想在第二天完成的最重要的事情。在你有机会早起之前，你需要先有一个目标，找到能够驱动你的事情，一个非常实用的简单方法是把你的手机，或闹钟放到房间的另一端，这样你别无选择，只能起床，这是最古老的方法之一，更进一步的做法，可以在你的手机旁边放一杯水。

Right when you turn off the alarm, drink the entire glass of water, this usually wakes me up and further prevents me from slipping back into bed. Now, this next step is really important, and it really got me to not only wake up early that next morning, but to continue to wake up in the long run and to build a habit.

在你关掉闹钟的时候，喝下整杯水，这通常会让我清醒，并防止我再次溜回床上去。下一个方法非常重要，它不仅能够让我第二天早早起床，还能让我长期坚持早起，并养成习惯。

The idea is that you need to wake up at the same exact time every morning, but only go to bed when you're tired. Maybe I didn't get the bed until 11:00 pm or 12:00 am I'm gonna have maybe 5, 6 hours of sleep, and that's not gonna be good for the short term. But that next night I'm gonna be so tired by 9:00 pm that I'm gonna fall asleep much quicker. I'm gonna get a more full night sleep. And i'll start to build a habit of waking up at 5:00 or 6:00 am. Eventually, what happens is you start to wire your brain to wake up at that time. You'll start to wake up even minutes before your alarm clock goes off. Anybody who has an early morning routine will know this, that waking up early gets easier, the more you do it. Explain to your partner, why you're doing this.

那就是你需要在每天早上同一时间起床，但只有在你累了的时候才去睡觉，也许我直到晚上11点或12点才上床，我可能会有五六个小时的睡眠时间，短期来说这样的做法很不好，但第二天晚上，我可能到了9点就会很累，然后很快地入睡，我就可以睡得更充分，并且我将开始建立起在早上5点或6点起床的习惯。最终会发生的是，你的大脑会固定在那个时间段醒来，你甚至会在闹钟响起前几分钟就醒来。有早起习惯的人都会知道这一点，那就是你早起的次数越多，越容易，跟你的另一半解释一下你为什么要这样做。

First, it's gonna make sure that they don't get pissed off when the alarm unexpectedly goes off at 5:00 am. but two, it also creates accountability. So you don't want to be the kind of person that doesn't follow through on their word. If you say that you're gonna wake up early, then you want to wake up early, you don't want to let yourself down, and you certainly don't want to let the people that you care about down. If you don't have a partner see if a friend wants to commit to making the change with you.

首先，这可以确保当闹钟在早上5点突然响起，他们不会因此生气，其次这还让你有一种责任感，你不会想成为一个说到做不到的人。如果你说你要早起，你就会想要早起，你不想让自己失望，你也肯定不想让你在意的人失望。如果你还没有另一半，可以问问你朋友，是否愿意和你一起做出改变。

If you don't have a friend. I think there's lots of websites that you could go to that might help you with that. Now I know I said that you may need to deprive yourself of sleep in the short term for a night or two. But that is definitely a horrible long term strategy. Most people need 8 hours of sleep a night to function at 100%. But the benefits go beyond alertness. It reduces stress, helps your body repair itself. You can even improve memory function. And to those that are addicted to the hustle mindset and think they can sleep when they're dead. You will be dead much sooner if you get less than 7 hours of sleep per night.

如果你也没有朋友愿意这样做，我想有很多网站可以帮助解决你的问题。我知道我说过你可能需要在短期内减少自己一两个晚上的睡眠，但长期这样做是绝对不可行的。大多数人每晚需要8小时的睡眠才能正常生活和工作，但充足的睡眠还有更多的好处，它可以减轻压力，有助于你的身体自我修复，你甚至可以改善记忆功能，而那些喜欢过度用脑，认为死后可以长眠的人，如果你每晚的睡眠时间都少于7小时，你会死得更快。

One study following over 21,000 twins found that those who are sleep deprived have a 24 % increased risk of death. I shouldn't have to sell sleep, though, it's it's pretty awesome. You can do some additional things that really make sure that you're having a great night sleep, close the blinds, use earplugs, use an eye mask, use a humidifier during the winter and play rain sounds before bed. Alexa, play rain sounds, Playing the rain song by Led Zeppelin. Son of a bitch. All these steps will help to make sure you get a full night sleep and wake up well rested.

一项对超过21,000名双胞胎的研究发现，那些睡眠不足的人的死亡风险要高出24%，我想我应该不需要推销睡眠，它本身就很棒。你可以额外再做一些事情确保你的睡眠质量，关上百叶窗，使用耳塞、眼罩，在冬天使用加湿器，还有在睡前播放雨声，Alexa，播放雨声，播放齐柏林飞艇的The Rain Song，搞什么鬼。这些方法都将帮助，确保你拥有一夜好眠，并在醒来时得到充分的休息。

The last piece of advice that I offer you is to keep it simple and attack this one habit by itself. Don't try to take on 12 habits at the same exact time. I get this can be really frustrating advice to here, especially if you just finished watching, I'm Not Your Guru with Tony Robbins. You're motivated, you're fired up.

我要给你的最后一点建议是让事情尽量简单，一次只集中于这一个习惯，不要试图一次养成12个习惯，我知道这个建议会令你有些挫败，尤其是如果你刚看完东尼·罗宾斯的《做自己的大师》，你受到了激励，充满激情。

You want to change every aspect of your life, but think about the long run. If you're able to develop this one habit this month, and a new habit next month and so on for an entire year, it's 12 new habits that you've developed and brought into your life. Now, if you look in the long term, look back on all those habits over 20 years, you're gonna look at a completely different person than if you hadn't taken it slow and steady. There's something that I didn't mention in this video that helps you to wake up early every day. love to hear it down in the comments. Let's start a discussion below.

你想要改变生活的方方面面，但是要从长远来看，如果你这个月能够养成这一个习惯，下个月再养一个新的习惯，坚持一整年，你就成功在你的生活中引入了12个新的习惯。如果你从长远的角度来看，回顾20年间所有的习惯，你会发现有没有采取缓慢稳定的进步，完全是两个不同的人，有些能帮助你早起的建议，我可能没在视频中提及。欢迎大家在评论中补充，请大家畅所欲言。

本期译制团：

翻译：AL

责任编辑：Leon Yong

网址：如何早起不痛苦？｜做的每天6点前起床的秘诀 https://klqsh.com/news/view/79903

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