怎樣才能做到早睡早起?_風聞

正文翻譯

How do I sleep early and wake up early?

怎樣才能做到早睡早起? 0

評論翻譯

Amit Gupta,

You want to sleep early in the night and wake up early in the morning , Good to know that .

Well, coming to the point. If you are really serious about to sleep early and wake up early then follow the one trick that will definitely help you out from this problem . I am not going to tell you about any diet or yoga.

So the trick is, Go to Sleep one day 3 or 4 in the night and feel like I have to wake wake up at 7 or 8 , otherwise I am gonna die or fail or whatever scaring situation you can think, so today you have waken up early . Now don’t sleep in the daytime, to avoid this you can watch movie , Go somewhere to roam or do something exciting. We never feel sleepy in the exciting time , right.

Congratulations , today you have gone to bed early , now maintain it .

Warning: Don’t watch horror or wonderful movie otherwise you will become owl( I hope u understood what I meant by becoming owl)

很高興得知你想早睡早起。

言歸正傳。如果你真的想早睡早起那就得遵循一個能幫你擺脱問題的訣竅，當然不是飲食或者瑜伽。

訣竅是，某一天凌晨3點或4點睡覺，感覺我必須在7或8點醒來，否則我會死或失敗，或者你能想到的任何嚇人的情況，所以今天你醒得很早。現在不要在白天睡覺，為了避免這一點，你可以看電影，去某個地方漫遊或做一些令人興奮的事情。在激動人心的時刻我們從不感到睏倦，對吧。

恭喜你，今天你已經早睡了，現在繼續吧。

警告：不要看恐怖片或精彩電影，否則你會變成貓頭鷹（我希望你明白我説的成為貓頭鷹的意思） 0

Srikanth Vavilala,

It is a part of mental training you have to undergo to achieve your goal. Firstly, you have to be happy in making such decision as part of your life, it actually helps you in many ways in leading a successful life.

Make changes in your daily routine according to your sleep timings i.e; eat at least 2 hours before you sleep, keep the phone aside at least before 30 minutes of your getting into bed. For example : If you have a habit of sleeping at 12 am, then go to bed at 10 pm even though you are not sleepy and wake up at 5 am even though you are unable to do it.

If this happens for a couple of days or more you will gradually fall asleep at 10 pm . Make sure that you are having min 6 hours to max 8 hours of sleep.

這是你為了達到目標而必須接受的心理訓練的一部分。首先，作為你生活的一部分你必須快樂地做出這樣的決定，它實際上在很多方面幫助你過上成功的生活。

根據你的睡眠時間來改變你的日常生活，即：吃東西至少在睡覺前2小時，至少在上牀30分鐘前把電話放在一邊。例如：如果你有12點睡覺的習慣，那麼即使你不困，也要在晚上10點睡覺，即使你做不到，也要在早上5點醒來。

如果這種情況持續幾天或更長時間，你會漸漸在晚上10點入睡。確保你有最少6小時到最多8小時的睡眠。 0

Hilary Donovan

I would have found waking up early hard to do when I was younger. I’m 71. Going to bed early is, of course, key to waking up early. If you want to wake up at 4 and you want eight hours of sleep, you go to sleep at 8. It could take a while to adapt to the schedule you want to have. I don’t watch TV so it’s quite easy for me to go to sleep early. If you have a spouse who likes to stay up late or you like to watch TV at night, then it’s harder to stick to a schedule. If you have a good reason to do this (like wanting to exercise before work) you’ll have an incentive to make this work.

我71歲了，我年輕的時候難以早起。當然，早睡是早起的關鍵。如果你想在凌晨4點醒來，想睡8個小時，你就在晚上8點睡覺。可能需要一段時間才能適應你想要的時間表。我不看電視，所以很容易早睡。如果你的配偶喜歡熬夜，或者你喜歡晚上看電視，那麼你就很難堅持一個時間表。如果你有充分的理由這樣做（比如想在上班前鍛鍊），你就會有動力讓它發揮作用。 0

Suresh Janakiraman, Yoga Master

It takes time to form new habits, but by nature humans are suppose to sleep at sunset and wakeup at sunrise. So to be able to sleep early and getup should not be too difficult.

Use alarm clock to assist you to get up early. Go to bed at same time everyday . . . even if you don’t need to wakeup early. You can go for a long walk after dinner , it will help you to sleep.

Switch off all distractions, however important . . . keep phone in silent mood. You can always call back.

Do these for at least 3 weeks and you would have formed new habit

形成新的習慣需要時間，但從本質上講，人類應該在日落時睡覺，在日出時醒來。所以想要早睡早起應該不會太難。

用鬧鐘來幫助你早起。每天同一時間睡覺。即使你不需要早起。晚飯後你可以去散散步，這樣可以幫助你入睡。

關掉所有的干擾，不管多麼重要。保持手機處於靜音狀態。你可以隨時回電話。

至少這樣做3周，你就會養成新的習慣。 0

Gaurav Agarwal, Project Manager at NTT Data

This has been a challenge these days for most of us

below are some basics you can try that actually worked for me

Stop using phone hours before u want to sleep. The light triggers a signal to our brain that its day yet and does not make us feel sleepy

Dimm or zero the lights of your room

這對我們大多數人來説都是個挑戰

下面是一些基本的做法你也可以試試，確實對我有用

睡前幾個小時停止使用手機。光線會向我們的大腦發出一個信號，那就是白天還沒結束，也不會讓我們感到睏倦。

調暗或關閉房間的燈光。 0

Gurdas Singh, 

If you want to sleep early and want a good sleep, you should make your body tired by doing different activities in the day.Then your body will be wanting sleep by itself.

One good trick—

If you want to sleep early at night , you should begin your day early by sleeping less than your body needs. Automatically your body will be demanding more sleep early in the night.Try to read some book at night it also helps in good sleep.

If you sleep and wake early for a week it will become habit after that.

如果你想早點睡覺，想好好睡一覺，你應該通過做不同的活動來讓你的身體感到疲倦天。那麼你的身體會想自己睡覺。

如果你想在晚上早點睡覺，你應該早點起牀，睡得比你身體需要的少。自然而然地你的身體會要求更多的睡眠，試着晚上看書也有助於睡眠。

如果你早睡早起一個星期，這之後就會成為習慣。 0

Avaneesh Sharma,

Your body has a timetable. It strictly adheres to this timetable. You change this timetable by doing something out of the timetable, for a span of around 22 days, and it becomes a habit.

So, to answer your question,

Sleep early

Don’t nap in the noon

Exercise

Hit the bed at 10pm. Don’t let anyone disturb you.

Wake up early

Place alarm clock far away

Have next days plans ready, so you wake up with enthusiasm

Say “thank you” after you wake up, it’s like striking yourself with gratitude early in the morning.

Obviously, you won’t see success until you’ve convinced yourself, that sleeping and waking up early is good for you.

你的身體有時間表。它嚴格遵守這個時間表。你改變這個時間表，做一些超出時間表的事情，持續大約22天，這就成了一種習慣。

告訴你答案，

早睡

不要中午小睡

鍛鍊

晚上10點上牀睡覺。別讓任何人打擾你。

早起

把鬧鐘放在遠處

準備好下一天的計劃，所以你醒來時充滿熱情

醒來後説聲“謝謝”，一大早就懷着感激之情打動自己。

顯然，除非你説服自己早睡早起對你有好處，否則你不會成功。 0

Khrys Tapang

I have routines to follow. Sleeping for me is very important so I make an effort to be in bed by 8:30 PM. I don’t watch TV, use computer and phones after 7:30 PM. I don’t watch news or play video games. I read books or listen to music before bedtime. Everything will be dealt the next day, emergency is the exemption, not all emergency, only the ones needed attention like between life and death.

我有一些慣例要遵循。睡覺對我來説很重要，所以我努力在晚上8:30之前上牀睡覺。我不看電視，晚上7:30以後用電腦和電話。我不看新聞也不玩電子遊戲。我睡覺前看書或聽音樂。所有事情都會在第二天處理，緊急情況是例外，但不是所有的緊急情況，只有那些需要關注的，比如生死之間。 0

Linda Baumgartner, works at Vita Talalay

Here are some tips that personally help me:

Try to get as much daylight and fresh air as possible. Go for walks when the weather is good, for a jog, cycling, etc.

Keep yourself busy. If you work and also have a hobby, you will not have much time to procrastinate as you will be getting tired and sleepy by the evening naturally.

Avoid caffeine and heavy foods in the evening, about 4 hours before the estimated time you are planning to fall asleep. Try sleep-inducing food and drinks instead, such as milk, chamomile and Valerian tea, bananas, almonds and walnuts.

Avoid a lot of artificial light before and during the bedtime. Do not use your phone or other devices 1 hour before you are planning to fall asleep, instead, you can read a book and take a relaxing bath, for example. Ensure complete darkness in your room when you are going to sleep.

Create a sleeping and wake-up routine. Think of something you would do every day before going to bed, such as listening to calming ambient music and read your favorite books or meditating, and rewarding yourself with healthy tasty breakfast after waking up.

以下是一些對我有幫助的建議：

儘量多接受日光浴和呼吸新鮮空氣。天氣好的時候去散步，慢跑，騎自行車等。

讓自己忙起來。如果你工作的同時也有一個愛好，你就不會有太多的時間去拖延，因為到了晚上你會很自然地感到疲倦和睏倦。

晚上避免咖啡因和重口味食物，大約睡覺的四小時前。嘗試睡眠誘導食物和飲料。比如牛奶，甘菊，纈草茶，香蕉，巴旦木與核桃。

睡前避免使用大量人造光。在你計劃入睡前1小時不要使用手機或其他設備，相反，你可以看書和洗澡。當你要睡覺的時候，確保房間完全黑暗。

創造一個睡覺和起牀的程序。每天睡前想一想你要做的事情，比如聽平靜的環境音樂，讀你最喜歡的書或冥想，醒來後用健康可口的早餐獎勵自己。