quora：How do I become a morning person?
怎么把早晨變成自己的巔峰時(shí)刻

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獲得8.9k 好評(píng)的回答@Dean Yeong：

Quick two points here to make the process easier:
做到這兩點(diǎn)可以使過(guò)程更容易：

1. Never feel bad if you fall off your morning routine, get back to your schedule and do it the next day.
1。如果你未能成功地早起工作，千萬(wàn)不要太難過(guò)。按照你的時(shí)間表，第二天就把事情做完。

2. Get into a group of people who want to achieve the same time. It’s easy to do it with a group compared to doing it alone.
2。加入一組志同道合的人。相比一個(gè)人而言，一隊(duì)人共同達(dá)成目標(biāo)會(huì)容易些。

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獲得7.8k好評(píng)的回答@ Nela Canovic：

Here are some habits you can focus on that can help you become a better morning person:
這里有一些值得你關(guān)注的習(xí)慣，這些習(xí)慣可以幫助你成為一個(gè)更好的早起之人：

Keep a gratitude journal. For five minutes each morning, write 3 things you are grateful for today.Practicing gratitude about what we have going for us can restructure our brain to focus on positive things.
保持一顆感恩的心。每天早上花五分鐘寫下你今天所要做的3件感激之事的。對(duì)我們所要做的事情心存感恩可以重塑我們的大腦，讓大腦專注于積極的事情。

Always have breakfast. If you're pressed for time, pick something s。A breakfast gives you energy and it's fuel for your brain. A great example is a combination of protein, fruits, and healthy fats (such as nuts).
總是吃早餐。即使你時(shí)間緊迫，也要挑選一些東西來(lái)吃。早餐可以給你能量，也是是你大腦的能量之源。一份優(yōu)質(zhì)早餐的例子就是蛋白質(zhì)，水果和健康脂肪（如堅(jiān)果）的組合。

Try meditating. I found that meditating early in the day, even for 10 minutes, helps to "clean" my brain of any cluttered thoughts. It's not as difficult as it sounds. With an app called Headspace you can try a guided 10 minute meditation.
嘗試冥想。我發(fā)現(xiàn)在早晨沉思哪怕只有10分鐘，都有助于“清理”大腦中任何混亂的想法。 這并沒(méi)有聽(tīng)上去那么難。Headspace這個(gè)軟件可以引導(dǎo)你冥想10分鐘

Get moving. To really wake your entire body up, pick any type of physical activity. It can be a session at the gym, or it can be something shorter and even more simple: a morning yoga routine.
動(dòng)起來(lái)。要真正喚醒你的整個(gè)身體，可以選擇任何類型的體力活動(dòng)?？梢允窃诮∩矸垮憻挘蛘呖梢赃x擇更短，更簡(jiǎn)單的運(yùn)動(dòng)，比如早晨瑜伽。

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獲得1.5k 好評(píng)的回答@ Josh Hill：

Light.
燈光

Make sure all ambient lighting is dim and has a low color temperature.
確保所有環(huán)境光線暗淡，燈光低色溫。

After you go to sleep, eschew all light if possible.
在你睡覺(jué)的時(shí)候，盡量避開(kāi)所有的光。

Then, leave your bedroom curtains open. This will allow natural sunlight to come in through the window, suppressing melatonin production and waking you up.
接著，打開(kāi)臥室的窗簾。這會(huì)讓自然的陽(yáng)光透過(guò)窗戶進(jìn)入，抑制褪黑激素的產(chǎn)生，從而喚醒你。

Try to expose yourself to as much sunlight as possible, as soon as possible
盡可能讓自己暴露在盡可能多的陽(yáng)光下。

Discipline.
自律。

While you are changing, force yourself to get up in the morning, using an alarm clock if necessary.
當(dāng)你在改變的時(shí)候，強(qiáng)迫自己早上起來(lái)，如果需要的話用上鬧鐘。

Sufficient sleep.
充足的睡眠。

This might seem obvious but most Americans get inadequate sleep these days. And if you're short on sleep, you'll tend to sleep late. With time, that will push you into a later and later sleep cycle.
這似乎很明顯，但大多數(shù)美國(guó)人這些天睡眠不足。如果你睡眠不足，你會(huì)睡得很晚。隨著時(shí)間的推移，這將推動(dòng)你進(jìn)入一個(gè)越睡越晚的睡眠周期。

And finally remember that people differ.
最后記住人各不同。

Some people seem to be morning people, some night people.
有些人似乎是適合早起工作，而有些適合晚上工作。

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（翻譯：索菲亞）