如何在鬧鐘響起時(shí)就起床

April 25th, 2006 by Steve Pavlina

When your alarm wakes you up in the morning, is it hard for you to get up right away?  Do you find yourself hitting the snooze button and going right back to sleep?

當(dāng)鬧鐘在清晨將你吵醒的時(shí)候，你是不是覺(jué)得很難立刻就起床？你會(huì)不會(huì)按下“再響按鈕”然后繼續(xù)去睡覺(jué)？

That used to be part of my daily awakening ritual too.  When my alarm would blare its infernal noise, I’d turn the damned thing off right away.  Then under the cloak of that early morning brain fog, I’d slowly ponder whether or not I should actually get up:

我過(guò)去也常常這樣。當(dāng)我的鬧鐘發(fā)出該死的嘟嘟聲時(shí)，我就會(huì)立刻把這該死的東西關(guān)掉。然后在頭腦迷糊的情況下遲鈍地思考我是否該起床呢：

It’s nice and warm under the covers.  If I get up, it’s going to be cold.  That won’t be too pleasant.

躲在被褥里睡覺(jué)是件美妙而又溫馨的事。如果我起床的話，我就會(huì)感覺(jué)到寒冷。這種感覺(jué)真是太不好受了。

Oh, I really should get up now.  C’mon legs… move.  Go, legs, go.  Hmmm… that isn’t how I move my legs, is it?  They don’t seem to be listening to me.

不，我真的該要起床了?？禳c(diǎn)，腿動(dòng)起來(lái)?？欤?，動(dòng)起來(lái)。呼。。。這樣子讓我的腿動(dòng)起來(lái)行不通啊，不是嗎？它們一點(diǎn)都不聽我的使喚。

I should go to the gym.  Yeah.  Hmmm… I don’t really feel like working out right now though.  I haven’t even had breakfast.  Maybe I should have a muffin first.  Banana nut.  Now that’s a good muffin.

我該到健身房去。沒(méi)錯(cuò)。呼。。。不過(guò)，我現(xiàn)在可一點(diǎn)心思都沒(méi)有。我還沒(méi)吃早飯呢。或許，我該先吃塊小松餅。香蕉、堅(jiān)果。哇，這塊松餅可真好吃。

Maybe I’m trying to get myself up too early.  I’m still sleepy, aren’t I?  Maybe getting up with an alarm is unnatural.  Won’t I function better with more sleep?

或許，我不該這么早就起床。我感覺(jué)還有點(diǎn)困呢?；蛟S，用鬧鐘喚醒自己起床不是一種自然的方式。如果我的睡眠時(shí)間再增加一點(diǎn)的話，情況是否就會(huì)好些呢？

I don’t have to get up right this minute, do I?  Surely I can relax another five minutes or so.  The world isn’t going to end if I don’t get up right now.

我沒(méi)必要在這一刻就起床吧？我當(dāng)然可以再睡五分鐘了。即使我沒(méi)有立刻起床的話，這個(gè)世界也不會(huì)爆掉。

I’ll bet my wife is toasty warm right now.  She told me she hates it when I try to snuggle her at 6am, but so what…  she loves me enough to forgive me, right?  I know… I’ll start massaging her back and shoulders first.  She can’t resist a good massage, even so early in the morning.  Then I’ll transition to a head scratching.  Yeah, that’ll do it.  And then slide right into the spoon position.  Won’t that be a pleasant way to start the day?

我敢打賭我的妻子在此刻一定睡得很香。她說(shuō)，她很討厭我在早晨六點(diǎn)的時(shí)候?qū)⑺o緊摟在懷里，但這又有什么大不了的呢。她愛(ài)我，所以她會(huì)原諒我，對(duì)不對(duì)？我知道這點(diǎn)，所以我就先給她按摩按摩后背和肩膀。即使是在大清早，她也不會(huì)拒絕如此舒服的按摩吧。然后，我就會(huì)開始撓撓她的頭。沒(méi)錯(cuò)，我就是那樣做的。然后，我就可以非常自然地將她抱在懷里。以那樣的方式開始新的一天是不是很棒？

[ Scootch... scootch... Zzzzzzzz ]

[ Scootch... scootch... Zzzzzzzz ]

Two hours later…

兩個(gè)小時(shí)后。。。

Me:  What time is it?  I don’t even remember the alarm going off.  That was a good snuggle though.  Oh well, guess I’ll have to skip exercise today.

我：現(xiàn)在幾點(diǎn)了？我都沒(méi)聽到鬧鐘響起。不過(guò)，把你抱在懷里睡覺(jué)的感激真好。這樣的話，看來(lái)今早的鍛煉我就跳過(guò)不做了。

Wife:  Why do you keep setting your alarm if you aren’t going to get up when it goes off?

我的妻子：既然你都不想在鬧鐘響起了的時(shí)刻就起床，你為什么還有設(shè)定鬧鐘呢？

Me:  Oh, did you think that was my wake-up alarm?  It’s actually my snuggle alarm.

我：噢，你真的以為這個(gè)鬧鐘是用來(lái)叫醒我的嗎？它只是提醒我在早上將你抱在懷里睡覺(jué)的時(shí)間到了。

OK, so I wasn’t really intending for it to be a snuggle alarm.  I had intended to get up when it went off, but my foggy brain kept negotiating me right back to sleep.

其實(shí)，我本意不是要把它設(shè)定為一個(gè)“相擁鬧鐘”。我是想要讓自己在鬧鐘響起來(lái)的時(shí)候就起床，不過(guò)我昏沉沉的大腦總是說(shuō)服我重新躺回去。

Fast forward to present day…

快進(jìn)到今天。。。

My alarm goes off sometime between 4:00 and 5:00am… never later than 5:00am, even on weekends and holidays.  I turn off the alarm within a few seconds.  My lungs inflate with a deep breath of air, and I stretch my limbs out in all directions for about two seconds.  Soon my feet hit the floor, and I find myself getting dressed while my wife snoozes on.  I go downstairs to grab a piece of fruit, pop into my home office to catch up on some emails, and then it’s off to the gym at 5:15.

我的鬧鐘有時(shí)會(huì)在清晨四點(diǎn)至五點(diǎn)間響起。不會(huì)遲于5：00am，甚至在雙休日和節(jié)假日也是如此。鬧鐘響起后，我很快就會(huì)關(guān)掉它。我的肺深深地吸了口空氣，然后在接下來(lái)的兩秒內(nèi)自由地伸展我的四肢。很快的，我的腳就已經(jīng)落地了，當(dāng)我穿好衣服后我發(fā)現(xiàn)我的妻子還在給鬧鐘設(shè)定再響功能。我到樓下去拿了些水果，然后走進(jìn)辦公室去查收幾封郵件，5：15時(shí)分我就已身在健身房。

But this time there’s no voice inside my head debating what I should do.  It’s not even a positive voice this time — it’s just not there.  The whole thing happens on autopilot, even before I feel fully awake mentally.  I can’t say it requires any self-discipline to do this every morning because it’s a totally conditioned response.  It’s like my conscious mind is just along for the ride while my subconscious controls my body.  When my alarm goes off each morning, I respond just like Pavlov’s dogs.  It would actually be harder for me not to get up when my alarm goes off.

在這段時(shí)間里沒(méi)有任何的雜念干擾我去做我想做的事。即使是積極的想法也不存在------我內(nèi)心平靜，心如止水。所有的事都自然而然的發(fā)生，即使是在我神志完全清醒之前也是如此。在每天清晨都做到這點(diǎn)和自律沒(méi)有多大關(guān)系，因?yàn)檫@純粹是一種自然的條件反應(yīng)。這就好像當(dāng)我的潛意識(shí)在控制著我的身體的時(shí)候，我的意識(shí)只是在湊熱鬧而已。當(dāng)鬧鐘在每天早晨響起的時(shí)候，我就會(huì)像巴甫洛夫的狗那樣有一系列本能的反應(yīng)。而且，當(dāng)鬧鐘響起的時(shí)候，我很難做到不起床。

So how do you go from scenario one to scenario two?

所以，你如何才能從第一種情況過(guò)度到第二種情況呢？

First, let’s consider the way most people tackle this problem — what I consider the wrong way.

首先，讓我們回顧一下大部分人是如何應(yīng)對(duì)這個(gè)問(wèn)題的------在我看來(lái)是一種錯(cuò)誤的方法。

The wrong way is to try using your conscious willpower to get yourself out of bed each morning.  That might work every once in a while, but let’s face it — you’re not always going to be thinking straight the moment your alarm goes off.  You may experience what I call the fog of brain.  The decisions you make in that state won’t necessarily be the ones you’d make when you’re fully conscious and alert.  You can’t really trust yourself… nor should you.

這個(gè)錯(cuò)誤的方法就是用你的意志力迫使你在每天清晨起來(lái)。這個(gè)方法或許在短期內(nèi)會(huì)有效果，但是，還是讓我們來(lái)面對(duì)這個(gè)問(wèn)題吧------當(dāng)你的鬧鐘響起的時(shí)候，你不會(huì)總是擁有清晰的思路。你也許會(huì)經(jīng)歷我先前所說(shuō)的大腦昏昏沉沉這個(gè)狀態(tài)。你在這種狀態(tài)下所做出的決定與你精神飽滿、思路敏捷時(shí)做出的決定不可同日而語(yǔ)。你無(wú)法完完全全地相信你自己。而且，你也不應(yīng)該那樣。

If you use this approach, you’re likely to fall into a trap.  You decide to get up at a certain time in advance, but then you undo that decision when the alarm goes off.  At 10pm you decide it would be a good idea to get up at 5am.  But at 5am you decide it would be a better idea to get up at 8am.  But let’s face it — you know the 10pm decision is the one you really want implemented… if only you could get your 5am self to go along with it.

假如你使用這個(gè)方法的話，你就會(huì)走入一個(gè)陷阱。你事先就決定好該在何時(shí)起床，但是當(dāng)鬧鐘響起來(lái)的時(shí)候，你卻不履行先前做出的決定。晚上十點(diǎn)的時(shí)候，你覺(jué)得在早晨五點(diǎn)起床是個(gè)好主意。但是，在第二天五點(diǎn)來(lái)臨時(shí)，你卻覺(jué)得再睡到八點(diǎn)鐘會(huì)是個(gè)更好的主意。還是讓我們來(lái)面對(duì)現(xiàn)實(shí)吧------你知道你在10pm所做的決定是你真的很想實(shí)施的建議，唯一的問(wèn)題就是你也要讓在5am時(shí)的你也同意才行。

Now some people, upon encountering this conundrum, will conclude that they simply need more discipline.  And that’s actually somewhat true, but not in the way you’d expect.  If you want to get up at 5am, you don’t need more discipline at 5am.  You don’t need better self-talk.  You don’t need two or three alarm clocks scattered around the room.  And you don’t need an advanced alarm that includes technology from NASA’s astronaut toilets.

于是，就有一些人認(rèn)為解決這個(gè)問(wèn)題的辦法就是需要更多的自律。這在一定程度上來(lái)講是正確的，不過(guò)這還不是你想要的解決之道。假如你想要在清晨五點(diǎn)就起床的話，你沒(méi)有必要在那個(gè)時(shí)刻需要更多的自律。你也不需要更有效的自我暗示。你也不需要在房間里多放兩個(gè)或三個(gè)鬧鐘。你也不需要一個(gè)來(lái)自于NASA宇航員專用衛(wèi)生間的高科技鬧鐘。

You actually need more discipline when you’re fully awake and conscious:  the discipline to know that you can’t trust yourself to make intelligent, conscious decisions the moment you first wake up.  You need the discipline to accept that you’re not going to make the right call at 5am.  Your 5am coach is no good, so you need to fire him.

當(dāng)你清醒的時(shí)候你才應(yīng)該要有更多的自律：這個(gè)自律就是你該知道你不能夠相信自己會(huì)在早晨剛醒來(lái)時(shí)會(huì)做出明智的決定。你需要的自律就是接受你在清晨五點(diǎn)時(shí)分不會(huì)做出正確的決定的這個(gè)事實(shí)。清晨五點(diǎn)時(shí)分的你不是一個(gè)好的指導(dǎo)老師，你應(yīng)該炒了他。

What’s the real solution then?  The solution is to delegate the problem.  Turn the whole thing over to your subconscious mind.  Cut your conscious mind out of the loop.

那么真正的解決方案是什么呢？解決方案就是委派這個(gè)難題。將所有的事都留給你的潛意識(shí)。將你的顯意識(shí)頭腦循環(huán)切斷。

Now how do you do this?  The same way you learned any other repeatable skill.  You practice until it becomes rote.  Eventually your subconscious will take over and run the script on autopilot.

你如何才能做到這點(diǎn)呢？這和你掌握其它技能所運(yùn)用到的方法是一樣的。你不斷地練習(xí)直到它成為一種慣性。最終你的潛意識(shí)就會(huì)接管此事并自動(dòng)地運(yùn)行此“腳本”。

This is going to sound really stupid, but it works.  Practice getting up as soon as your alarm goes off.  That’s right — practice.  But don’t do it in the morning.  Do it during the day when you’re wide awake.

這聽上去很愚蠢，但這樣做很管用。你要不停地訓(xùn)練自己，讓自己在鬧鐘響起了的時(shí)候就起床。這是這樣------練習(xí)。但是不要在清晨去訓(xùn)練。要在白天，也就是在你意識(shí)清醒的時(shí)候去這樣做。

Go to your bedroom, and set the room conditions to match your desired wake-up time as best you can.  Darken the room, or practice in the evening just after sunset so it’s already dark.  If you sleep in pajamas, put on your pajamas.  If you brush your teeth before bed, then brush your teeth.  If you take off your glasses or contacts when you sleep, then take those off too.

回到你的臥室，然后營(yíng)造一下室內(nèi)環(huán)境，要和你清晨醒來(lái)時(shí)的情景相匹配。讓臥室內(nèi)的光線暗下來(lái)，你也可以在日落后去訓(xùn)練。如果你是穿著睡衣睡覺(jué)的話，那就把睡衣也穿上。假如你在睡覺(jué)前有刷牙的習(xí)慣的話，那就把牙也給刷下。假如你在睡覺(jué)時(shí)會(huì)拿下眼鏡的話，那就把眼鏡也給拿下來(lái)。

Set your alarm for a few minutes ahead.  Lie down in bed just like you would if you were sleeping, and close your eyes.  Get into your favorite sleep position.  Imagine it’s early in the morning… a few minutes before your desired wake-up time.  Pretend you’re actually asleep.  Visualize a dream location, or just zone out as best you can.

把你的鬧鐘設(shè)定在幾分鐘后。躺在床上，就好像你真的在睡覺(jué)那樣，然后閉上眼睛。進(jìn)入你最佳的睡眠姿勢(shì)。想象一下，現(xiàn)在正是清晨時(shí)分，在過(guò)幾鐘就是你打算起床的時(shí)刻。假裝你睡得很熟。然后你進(jìn)入了夢(mèng)想，想象一下自己正在做夢(mèng)。

Now when your alarm goes off, turn it off as fast as you can.  Then take a deep breath to fully inflate your lungs, and stretch your limbs out in all directions for a couple seconds… like you’re stretching during a yawn.  Then sit up, plant your feet on the floor, and stand up.  Smile a big smile.  Then proceed to do the very next action you’d like to do upon waking.  For me it’s getting dressed.

接著，當(dāng)鬧鐘響起的時(shí)候，盡你所能以最快的速度關(guān)掉它。然后深呼一口氣，最大限度地膨脹你的肺，然后花幾秒鐘的時(shí)間自由地伸展你的四肢，就好像你在打哈欠。然后，你就應(yīng)該要坐起身來(lái)，把腳放到地板上去，并站起身來(lái)。盡情地笑一笑。然后，你就可以去做你喜歡去做的事了。對(duì)我來(lái)說(shuō)，就是穿好衣服。

Now shake yourself off, restore the pre-waking conditions, return to bed, reset your alarm, and repeat.  Do this over and over and over until it becomes so automatic that you run through the whole ritual without thinking about it.  If you have to subvocalize any of the steps (i.e. if you hear a mental voice coaching you on what to do), you’re not there yet.

接著再調(diào)整一下自己，回到先前的那種狀態(tài)，重新躺到床上去，重新設(shè)定好你的鬧鐘，并重復(fù)這樣的訓(xùn)練。不停地做這樣的訓(xùn)練直到你可以不假思索就可以在鬧鐘響起時(shí)條件反射地起來(lái)為止。假如你沒(méi)有完全按照上面所說(shuō)的步驟的話（例如，假如你聽到了一個(gè)來(lái)自頭腦的想法，它告訴你應(yīng)該怎么去做），那就說(shuō)明你還需要繼續(xù)訓(xùn)練。

Feel free to devote several sessions over a period of days to this practice.  Think of it like doing sets and reps at the gym.  Do one or two sets per day at different times… and perhaps 3-10 reps each time.

你可以隨意地在一天中的幾個(gè)時(shí)段內(nèi)來(lái)做這個(gè)練習(xí)。你可以把它當(dāng)成是在健身房里做鍛煉那樣。每天在不同的時(shí)間段做一組或兩組練習(xí)。每一次可以重復(fù)3-10次。

Yes, it will take some time to do this, but that time is nothing compared to how much time you’ll save in the long run.  A few hours of practice today can save you hundreds of hours each year.

沒(méi)錯(cuò)，你需要花費(fèi)許多時(shí)間來(lái)做這個(gè)聯(lián)系，不過(guò)這些時(shí)間與你在將來(lái)所節(jié)約下來(lái)的時(shí)間來(lái)比還算不上什么。每天花費(fèi)幾個(gè)小時(shí)訓(xùn)練，你就能夠每年節(jié)約數(shù)百個(gè)小時(shí)的時(shí)間。

With enough practice — I can’t give you an accurate estimate of how long it will take because it will be different for everyone – you’ll condition a new physiological response to the sound of your alarm.  When your alarm goes off, you’ll get up automatically without even thinking about it.  The more you run the pattern, the stronger it will become.  Eventually it will be uncomfortable not to get up when your alarm goes off.  It will feel like putting on your pants with the opposite leg first.

在一定量的訓(xùn)練后------我無(wú)法用精確的數(shù)字來(lái)告訴你什么時(shí)候你才能成功，因?yàn)閷?duì)于不同的人來(lái)說(shuō)，情況都不太一樣------你會(huì)形成一個(gè)新的生物鐘。當(dāng)你的鬧鐘響起來(lái)的時(shí)候，你就會(huì)不假思索地自動(dòng)起來(lái)。你運(yùn)行這種模式的次數(shù)越多，它就會(huì)變得更加根深蒂固。最終，你就會(huì)因沒(méi)有在鬧鐘響起時(shí)就起床而感覺(jué)不適。這就好比左右顛倒地穿褲子。

You can also practice mentally if you’re good at visualizing.  Mental practice is faster, but I think it’s best to run through the whole thing physically.  There are subtle details you might miss if you only rehearse mentally, and you want your subconscious to capture the real flavor of the experience.  So if you do use mental practice, at least do it physically the first few times.

如果你在行的話，你完全可以在自己的頭腦中做這樣的練習(xí)。思維訓(xùn)練是一種更快的，而且我覺(jué)得是一種最好的指導(dǎo)人們?nèi)〉眠M(jìn)步的方法。如果你只做精神上的訓(xùn)練的話你也許會(huì)錯(cuò)過(guò)一些微小的細(xì)節(jié)之處，而且你也希望你的潛意識(shí)能夠捕捉到生活的美妙之處。所以，你想要使用思維訓(xùn)練法的話，你最好在前面的幾次訓(xùn)練中采用這個(gè)方法。

The more you practice your wake-up ritual, the deeper you’ll ingrain this habit into your subconscious.  Alarm goes off -> get up immediately.  Alarm goes off -> get up immediately.  Alarm goes off -> get up immediately.

你訓(xùn)練自己“清醒過(guò)來(lái)”的次數(shù)越多，你就會(huì)越深入地將此習(xí)慣灌輸給你的潛意識(shí)。鬧鐘響起--->立刻起床。鬧鐘響起--->立刻起床。鬧鐘響起--->立刻起床。

Once this becomes a daily habit, you won’t have to do anymore daytime practice.  This type of habit is self-reinforcing.  You only have to go through the conditioning period once.  Then you’re basically set for life until you decide to change it.  Even if you fall out of the habit for some reason (like an extended vacation in a different time zone), you’ll be able to return to it more easily.  Think of it like muscle memory.  Once you’ve grooved in the pattern, it will still be there even if you let some weeds grow over it.

當(dāng)這變成了一種日常習(xí)慣后，你就不需要在白天做任何此類訓(xùn)練了。這種類型的習(xí)慣是自我增強(qiáng)型的。你只要度過(guò)了調(diào)節(jié)期那段時(shí)間就可以了。然后你就基本上就已經(jīng)設(shè)定好了自己的人生，除非你決定再做出改變。即使你出于某些原因而沒(méi)有遵從這個(gè)行為習(xí)慣（比如在不同時(shí)區(qū)內(nèi)的一次長(zhǎng)假），你也會(huì)很容易地回歸到原先的狀態(tài)。你可以把它想象成為肌肉記憶。假如你在草地上挖了個(gè)槽的話，即使你讓草在那里生長(zhǎng)，槽的形狀依然和以前的一樣。

Any behavior pattern you experience when your alarm goes off will become self-reinforcing if you repeat it enough times.  Chances are that you already have a well-established wake-up ritual, but it may not be the one you want.  The more you repeat your existing pattern, the more you condition it into your subconscious.  Every time you fail to get up when your alarm goes off, that becomes ever more your default physiological response.  If you want to change that behavior, you’ll need to undertake a conscious reconditioning program such as the one I described above.

假如在鬧鐘響起的時(shí)候你不停的重復(fù)某種行為方式，只要訓(xùn)練的時(shí)間多了它就會(huì)不斷地自我加強(qiáng)。也許你早就已經(jīng)有了一個(gè)很有效地讓自己起床的方法，但你不喜歡這種方式。你重復(fù)已經(jīng)存在的行為模式的次數(shù)越多，你的潛意識(shí)所收到的影響就會(huì)越大。每次你無(wú)法在鬧鐘響起的時(shí)刻起床，那么你所經(jīng)歷的與意愿相反的生理反應(yīng)的次數(shù)就會(huì)越多。如果你想要改變這種情況，你就需要我在上面所提到的有意識(shí)的自我修復(fù)過(guò)程。

Beating yourself up about your bad wake-up habits will not work — in fact, you’ll just condition these mental beatings as part of the very routine you’re trying to change.  Not only will you not get up when your alarm goes off, but you’ll also automatically beat yourself up about it.  How lame is that?  Do you really want to keep running that dumb pattern for the rest of your life?  That’s exactly what will happen if you don’t condition a more empowering pattern.  For good or ill, your habits will make or break you.

與你原有的糟糕的起床習(xí)慣做斗爭(zhēng)不會(huì)有什么效果------事實(shí)上，每當(dāng)想要做出改變時(shí)你反而加強(qiáng)了這種心理斗爭(zhēng)。不僅你無(wú)法在鬧鐘響起時(shí)就起床，而且你也會(huì)自動(dòng)地與自己作對(duì)。這也太糟了吧？你真的想要一輩子保持這種糟糕的生活模式？假如你沒(méi)有選擇一個(gè)更強(qiáng)有力的模式的話，這種情況就會(huì)發(fā)生。從好處來(lái)講，習(xí)慣會(huì)成就你；從壞處來(lái)講，習(xí)慣會(huì)讓你垮掉。

Once you establish your desired wake-up ritual, I recommend you stick with it every single day – 7 days a week, 365 days a year.  And for the first 30 days, set your alarm for the same time every day.  Once the habit is established, then you can vary your wake-up times or occasionally go without the alarm if you want to sleep in, but until then it’s best to keep the pattern very tight.  That way it will become your default behavior, and you’ll be able to stray from time to time without serious risk of deconditioning it.

一旦你建立起來(lái)你想要的起床模式，我建議你每天都這樣去做------一周七天，一年365天。在初始的三十天里，把鬧鐘都設(shè)定在相同的時(shí)刻。一旦你養(yǎng)成了這個(gè)習(xí)慣，你可以改變起床的時(shí)間或是在沒(méi)有設(shè)定鬧鐘的情況下去睡覺(jué)，不過(guò)在那之前你要嚴(yán)格保持這種模式。那樣的話這就會(huì)成為你的默認(rèn)行為，長(zhǎng)此以往，你就無(wú)需冒任何嚴(yán)重的風(fēng)險(xiǎn)去適應(yīng)種種偏差。

I’m confident that once you establish this habit, you’ll absolutely love it.  I consider this to be one my most productive habits.  It saves me hundreds of hours a year, and it keeps paying dividends day after day.  I also found this habit extremely valuable during my polyphasic sleep experiment.

我很確信，一旦你建立起了這種習(xí)慣，你就會(huì)喜歡它的。我把它視為能使我更具創(chuàng)造力的習(xí)慣。它使我每年節(jié)省了數(shù)百個(gè)小時(shí)，而且從長(zhǎng)遠(yuǎn)來(lái)看它還給我?guī)?lái)了無(wú)數(shù)的好處。我發(fā)現(xiàn)這種習(xí)慣在我多相睡眠的實(shí)驗(yàn)中非常有價(jià)值。

Think about it — if you oversleep just 30 minutes a day, that’s 180+ hours a year.  And if you’re at 60 minutes a day, that’s 365 hours a year, the equivalent of nine 40-hour weeks.  That’s a lot of time!  Now I don’t know about you, but I can think of more creative things to do with that time than lying in bed longer than I need to.

好好考慮一下吧------假如你每天多睡30分鐘，那么加起來(lái)每年就有180多的小時(shí)。假如你每天多睡60分鐘的話，每年就是365個(gè)小時(shí)，相當(dāng)于九個(gè)每周四十小時(shí)的工作周。那可是一大筆時(shí)間??！我并不了解你，但我覺(jué)得我們可以用那部分躺在床上時(shí)間去做更多富有創(chuàng)造力的事。

I encourage you to give this method a try.  I know it seems silly to practice getting out of bed, but hey, what if it works?  What if you knew with total certainty that if you set your alarm for a certain time, you would absolutely get up at that time no matter what?  There’s no reason you can’t create that for yourself over the next few days.  Practice makes permanent.

我鼓勵(lì)你去嘗試下這種方法。我知道這種練習(xí)方法看上去有點(diǎn)愚蠢，但假如它真的管用呢？假如你很自信地認(rèn)為只有你設(shè)定好鬧鐘，那么不論在什么情況下你都能夠在鬧鐘響起時(shí)就起床呢？你當(dāng)然可以在接下來(lái)的幾天里達(dá)到這種狀態(tài)。訓(xùn)練會(huì)讓它變成一種習(xí)慣。

And if you want some tips on establishing the habit of getting up early, I encourage you to read these two articles:

如果你想獲悉一些關(guān)于如何養(yǎng)成早起的習(xí)慣的建議的話，我建議你去閱讀下面兩篇文章：

How to Become an Early Riser 

如何養(yǎng)成早起的習(xí)慣

How to Become an Early Riser – Part II

如何養(yǎng)成早起的習(xí)慣（二）

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