怎样才能做到早睡早起?

正文翻译

How do I sleep early and wake up early?

怎样才能做到早睡早起? 0

评论翻译

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)

很高兴得知你想早睡早起。

言归正传。如果你真的想早睡早起那就得遵循一个能帮你摆脱问题的诀窍，当然不是饮食或者瑜伽。

诀窍是，某一天凌晨3点或4点睡觉，感觉我必须在7或8点醒来，否则我会死或失败，或者你能想到的任何吓人的情况，所以今天你醒得很早。现在不要在白天睡觉，为了避免这一点，你可以看电影，去某个地方漫游或做一些令人兴奋的事情。在激动人心的时刻我们从不感到困倦，对吧。

恭喜你，今天你已经早睡了，现在继续吧。

警告：不要看恐怖片或精彩电影，否则你会变成猫头鹰（我希望你明白我说的成为猫头鹰的意思） 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.

这是你为了达到目标而必须接受的心理训练的一部分。首先，作为你生活的一部分你必须快乐地做出这样的决定，它实际上在很多方面帮助你过上成功的生活。

根据你的睡眠时间来改变你的日常生活，即：吃东西至少在睡觉前2小时，至少在上床30分钟前把电话放在一边。例如：如果你有12点睡觉的习惯，那么即使你不困，也要在晚上10点睡觉，即使你做不到，也要在早上5点醒来。

如果这种情况持续几天或更长时间，你会渐渐在晚上10点入睡。确保你有最少6小时到最多8小时的睡眠。 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岁了，我年轻的时候难以早起。当然，早睡是早起的关键。如果你想在凌晨4点醒来，想睡8个小时，你就在晚上8点睡觉。可能需要一段时间才能适应你想要的时间表。我不看电视，所以很容易早睡。如果你的配偶喜欢熬夜，或者你喜欢晚上看电视，那么你就很难坚持一个时间表。如果你有充分的理由这样做（比如想在上班前锻炼），你就会有动力让它发挥作用。 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

形成新的习惯需要时间，但从本质上讲，人类应该在日落时睡觉，在日出时醒来。所以想要早睡早起应该不会太难。

用闹钟来帮助你早起。每天同一时间睡觉。即使你不需要早起。晚饭后你可以去散散步，这样可以帮助你入睡。

关掉所有的干扰，不管多么重要。保持手机处于静音状态。你可以随时回电话。

至少这样做3周，你就会养成新的习惯。 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

这对我们大多数人来说都是个挑战

下面是一些基本的做法你也可以试试，确实对我有用

睡前几个小时停止使用手机。光线会向我们的大脑发出一个信号，那就是白天还没结束，也不会让我们感到困倦。

调暗或关闭房间的灯光。 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.

如果你想早点睡觉，想好好睡一觉，你应该通过做不同的活动来让你的身体感到疲倦天。那么你的身体会想自己睡觉。

如果你想在晚上早点睡觉，你应该早点起床，睡得比你身体需要的少。自然而然地你的身体会要求更多的睡眠，试着晚上看书也有助于睡眠。

如果你早睡早起一个星期，这之后就会成为习惯。 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.

你的身体有时间表。它严格遵守这个时间表。你改变这个时间表，做一些超出时间表的事情，持续大约22天，这就成了一种习惯。

告诉你答案，

早睡

不要中午小睡

锻炼

晚上10点上床睡觉。别让任何人打扰你。

早起

把闹钟放在远处

准备好下一天的计划，所以你醒来时充满热情

醒来后说声“谢谢”，一大早就怀着感激之情打动自己。

显然，除非你说服自己早睡早起对你有好处，否则你不会成功。 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.

我有一些惯例要遵循。睡觉对我来说很重要，所以我努力在晚上8:30之前上床睡觉。我不看电视，晚上7:30以后用电脑和电话。我不看新闻也不玩电子游戏。我睡觉前看书或听音乐。所有事情都会在第二天处理，紧急情况是例外，但不是所有的紧急情况，只有那些需要关注的，比如生死之间。 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.

以下是一些对我有帮助的建议：

尽量多接受日光浴和呼吸新鲜空气。天气好的时候去散步，慢跑，骑自行车等。

让自己忙起来。如果你工作的同时也有一个爱好，你就不会有太多的时间去拖延，因为到了晚上你会很自然地感到疲倦和困倦。

晚上避免咖啡因和重口味食物，大约睡觉的四小时前。尝试睡眠诱导食物和饮料。比如牛奶，甘菊，缬草茶，香蕉，巴旦木与核桃。

睡前避免使用大量人造光。在你计划入睡前1小时不要使用手机或其他设备，相反，你可以看书和洗澡。当你要睡觉的时候，确保房间完全黑暗。

创造一个睡觉和起床的程序。每天睡前想一想你要做的事情，比如听平静的环境音乐，读你最喜欢的书或冥想，醒来后用健康可口的早餐奖励自己。