每人都了解，早睡早起有益健康，但现实却是：睡眼惺忪、忙乱不堪成了不少人的正常状态，消耗着大家的精气神。在寒冷的冬季，早早离开温暖的被窝的确需要强大的意志力。为此，大家特意整理一份无痛早起攻略，请早起困难户们查收~
1. Seek out as much natural light as possible
尽量在充足的自然光下醒来
The secret to becoming a morning person is exposure to bright light, says Jennifer Martin, president of the board of directors for the American Academy of Sleep Medicine. Thats because light suppresses melatonin, a hormone1 that plays an important role in circadian rhythm. The sun is the driver of our internal clock, she says.
美国睡眠医学掌握董事会主席詹尼佛马丁称，早起诀窍是将自己暴露在明亮的光线下。这是由于光抑制褪黑激素，褪黑激素在昼夜节律中起着要紧用途。太阳是大家生物钟的驱动力。
When you wake up, pop outside for a brisk walk around the block, or sit out back while you sip2 a cup of coffee. Martin also recommends rethinking the black|out curtains you might use to foster a very dark sleeping environment. If the brightness bothers you overnight, consider wearing an eye mask that you take off as you start to wake up.
当你起床后，可以出来散散步，或者坐在外面喝杯咖啡。马丁不主张用遮光窗帘打造漆黑的睡眠环境。假如夜间亮度困扰你，可以戴上眼罩，在醒来时摘下。
2. Ease in gradually.
按部就班培养早起习惯
There are two ways to approach your journey to early rising, Martin says. You could plunge3 straight into getting up at your desired time every day, knowing that youll feel tired during the transition but will naturally start falling asleep earlier within a few weeks.
马丁表示，有两种办法能够帮助早起。你可以强迫自己在固定时间起床，这种办法在过渡期间会叫人感到疲倦，但几周内你会自然早睡。
But for some peoplelike those who need to drive long distancesthose first few days of exhaustion4 from switching to a new schedule arent safe. In that case, Martin recommends gradually easing into the early|bird life. What Ill suggest to people is to shift half an hour, wait a few days, shift another half an hour, wait a few days, and then shift another half an hour, she says. Thats a little easier for people to tolerate.
但对于一些人来讲，最初改变生物钟引起的疲惫感是有安全隐患的，譬如那些需要长距离驾驶的人。在这样的情况下，马丁建议渐渐培养早起习惯。她说：我建议先早起半小时，再等几天，再早起半小时，等上几天，然后再早起半个小时。如此更容易适应。
3. Be consistenteven on weekends.
即便在周末也要坚持早起
Becoming a morning person is a seven|day|a|week job. Decide what time youre going to wake up every day, and stick to it, without exception.
想要成为早起的鸟儿，一周七天都要坚持。确定你天天醒来的时间，并坚持到底，无一例外。
4. Wind down in the evenings.
晚上早睡
A consistent bedtime isnt as crucial as sticking to the same wake up time every day, but its still important to make sure youre getting enough sleep. Most people should aim for at least seven hours a nightso youll probably need to inch your bedtime forward as you transition to a new schedule.
维持稳定的就寝时间不像天天坚持固定时间起床那样要紧，但确保充足的睡眠仍然很必要。大部分人应该保证每晚至少7小时睡眠，所以当你改变生物钟时，还需要早睡。
Starting at least an hour before you hit the sack, cut back on how much exposure to bright light youre getting, Experts advise. Research indicates that being exposed to artificial light in the late evening suppresses your bodys ability to generate melatonin, which could interfere5 with both your ability to fall asleep and your sleep quality.
专家建议，至少从睡觉前1小时开始，减少暴露在强光下的时间。研究表明，深夜暴露于人造光会抑制身体产生褪黑激素的能力，这会影响入睡能力和睡眠水平。
5. Plan something to look forward to.
计划一些值得期待的事情
To entice6 you out of bed, Martin suggests treating yourself to something special you can enjoy first thing. Now is the time to go buy your favorite coffee or pick up some pastries7 to have when your alarm goes off at 5 a.m., she says. Youre not dreading8 it if you think of that.
马丁建议，为了让自己更有动力起床，早餐可以享受特别的美食。她说：目前是时候去买你最喜欢的咖啡，或者早上5点闹钟响起时，去买一些点心。假如你想到这一点，就不难起床了。
