如果您在网上花费任何时间，您将不可避免地会遇到一篇文章（或15），以阐明步骤，以达到成为早晨的人的近乎神秘地位。
It all sounds so simple: Stop hitting snooze. Set a positive intention for the day. Open the drapes and let the sunlight stream in. Easy enough, right?
For me, not so much. I’m not a morning person and never have been. I could sleep until noon in college. Class at 8 a.m.? No chance. Now I’m fortunate to work in an industry where work doesn’t really begin until 9 or 10 a.m., so I usually wake up around 8 a.m. (save for the rare morning workout).
不过,alwa的想法成为一个早起的人ys intrigued me. As I attempted to fit more into my days—work, a social life, exercise, and some necessary alone time—I realized there was only one way to keep up with all my obligations without losing my mind: wake up earlier. Plus,researchshows morning people tend to be happier and more agreeable.
一个月前，我设定了一个目标，可以在每个工作日上午6:30醒来（我在周末上午8点让自己睡觉）。我进行了研究，阅读了无数文章，并从早鸟朋友那里提出了建议。这是有效的技巧，也是那些无效的技巧。
1. Make a schedule.
我知道您在想什么，因为我认为同样的事情：“我不可能早起，因为我的意志力为零。”但事实证明，早晨人们并没有利用意志力来崛起。他们正在使用习惯。
“Habits eliminate the need for self-control,” writes Gretchen Rubin in her book “Better Than Before.” “Habits make change possible by freeing us from decision-making.”
换句话说，早起的人不会考虑起床，他们只是这样做。当我问他在凌晨4:30醒来时，一个朋友回应了这个想法。“这不是一个问题；我只是这样做。”他告诉我。
To help establish this new habit, I followed the advice of Jeff Sanders, a productivity coach and author of “The 5 A.M. Miracle: Dominate Your Day Before Breakfast.” He suggests creating a nightly schedule. After all, “the most effective way to wake up early is to go to bed early,” Sanders says.
桑德斯（Sanders）的“停止时间”是晚上8点，当时他关闭了所有技术（以避免褪黑激素抑制的蓝光) and starts preparing for bed. Since I wasn’t trying to wake up at 5 a.m. (!), I designated 9:30 p.m as mine. I entered my new routine into my calendar and set alerts on my phone to pop up at each increment. (Another tip from productivity pros? If it’s on the calendar, it happens.)
- 9:30 p.m.: Start getting ready for bed.
- 晚上10点：上床。
- 10-10：30下午：阅读！（我从来没有花时间去做的事情 - 要早睡的好处。）
- 10:30 p.m.: Turn lights off.
- 上午6:30：睡八个小时后醒来！
The Verdict:Giving myself a bedtime was surprisingly tough. (I don’t think I’ve had one since age 10, and man, did I hate it back then.) That said, I really liked following a schedule. The alerts helped me remember to get ready for bed when I’d otherwise continue watching TV or messing around online.
However I’m a 27 year old living in New York City, so a few nights per week I’d still be out at drinks or dinner with friends at 9:30 p.m. and simply ignored the alerts. Other nights I couldn’t fall asleep at 10:30 p.m., so I’d just keep reading or break the no-screen rule and scroll through Instagram. In these cases, I let myself sleep in the next morning.
This is OK. Life happens. Plus, much of theadvicesuggests making the shift gradually. So after one week, I moved my bedtime back to 11 p.m. and my wake-up time to 7 a.m. See ya one day, 6:30 a.m.
2. Wake up to natural sunlight.
Most morning-person articles stress how important it is to have natural sunlight. But I live in a small studio apartment with a windowless nook for sleeping. I know this sounds cozy, and it is—until you want to wake up (there’s basically zero morning light). To solve this problem, I tried the Philips Wake-Up Light, which claims to mimic a natural sunrise and gradually wake you up in a natural, refreshing way.
The Verdict:I wish I could say this worked, but the light from this lamp looked weird and artificial. And for some reason, it was accompanied by the sound of squawking seagulls. I couldn’t figure out how to turn off the sound, so I just unplugged the whole thing. Hopefully one day I’ll simply be able to open my blinds.
3.停止打贪睡。
我知道，基本上是非美国人，不要打sn。（一survey发现我们每天都有一半以上的人这样做。opposite effect：通过中断身体的自然睡眠周期，它使您变得更加昏昏欲睡。另外，这只是开始新的一天的好方法：“无意中的努力成为一个反应性的选择，这会导致进一步的反应性，”桑德斯说。“当您开始一天对环境反应而不是主动塑造环境时，您会发现自己处于防御状态。”
I also read you should choose a pleasant alarm noise—something soothing or fun, not a blaring beep. So I programmed my alarm to play Taylor Swift’s “Blank Space” every morning at 7 a.m. (yes, for me that’s fun).
The Verdict:咒骂了止闹按钮是困难的,甚至though I really enjoyed waking up to T. Swift singing about Starbucks lovers, most mornings I’d still hit snooze once or twice. What did help: placing my phone farther away on a bookshelf at the end of my bed. If I had to get out of bed to turn off my alarm, I was more likely to actually stay up.
4. Work out first thing.
One productivity gurusuggestsdoing the one thing you dread most right after you wake up. That’s becauseresearchshows willpower is strongest in the early a.m., then steadily depletes over the course of a day. This manifests itself in that “ugh, it’s 6 p.m., and I don’t feel like going to the gym” feeling.
I aimed to exercise at least four mornings per week. I like to keep my evenings open for working, relaxing, or seeing friends, and I knew how much better and more accomplished I’d feel after getting my workout out of the way.
The Verdict:不就是不。醒来后，强迫自己去健身房进行艰苦的锻炼，这并不能使事情变得容易。但是30分钟的家庭锻炼更加可行。（我做到了这个视频a few mornings and felt awesome—and sweaty—after.) I also learned that I really like having about 30 minutes before exercising to get my mind and body right—have a cup of coffee, wander around my apartment, even check my email.
After a couple weeks of at-home workouts, I was even able to catch a 7:30 a.m. class at my gym. Definitely beats rushing out the door five minutes after I wake up.
5.做一些积极和富有成效的事情。
右脚起床会影响您整天的心情，research显示。这就是为什么专家建议计划健康和积极的活动的原因。对于某些人来说，这可能是一项锻炼，但是我喜欢其他更简单的建议：冥想，写下我感谢的三件事，阅读令人振奋的文章或聆听鼓舞人心的播客。万博彩票下载苹果它甚至可能像享受一杯美味的咖啡或早餐一样简单。
The Verdict:This actually worked! I started by simply spending some time thinking positively about what I had to look forward to that day—finishing a project at work, a fun workout class, or date night.
一周后，我每天早上花了15或30分钟阅读一本自助书的章节；清洁我的公寓时播放一些令人振奋的音乐；或者，如果我锻炼身体，请在上班途中听蒂姆·费里斯（Tim Ferriss）的播客。期待这些事情有助于提高我正在拖累的早晨的心情。几次，我什至在上班之前就在一家咖啡店停下来阅读和品尝拿铁咖啡。一杯很棒的咖啡 +一本好书=开始一天的好方法。
Something else that worked? Having something to look forward to in the evening. If I had an obligation that prevented me from working out after work—dinner with a friend, happy hour with coworkers, a concert—that became far and away the biggest incentive to get up and get things done in the morning.
外卖
Becoming a morning person was a lot tougher than I thought it would be. I am definitely not there yet, and I’d say I’ve stuck to my plan maybe three or four nights per week (max).
But I’m OK with that.学习表明只有大约18％的人是真正的“早晨类型”，而27％是“晚上类型”。我们大多数人介于两者之间。
The trick to becoming a morning person, it seems, isn’t so much about finding the right alarm clock or filling your bedroom with natural light and birdsong, but it’s simply going to sleep earlier. Which isn’t always so easy to do.
After my month-long experiment, I feel like I know what helps me the most: following a bedtime routine, placing my T. Swift alarm farther from my bed, and doing something positive with my extra time in the morning. Fun evening plans are also always a good incentive. For the most part, though, I am totally accepting that I’m neither a lark nor an owl but happily right in between.
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