Crack-of-dawn conference calls, breakfast meetings, or even the fact that the office coffee maker is always turned off by noon are just a few examples of how the work world really is designed for early risers. You know the type–those perky folks who leap out of bed with the sun and begin winding down as evening falls.
黎明時(shí)分的電話會(huì)議、早餐會(huì)議、甚至辦公室咖啡機(jī)在中午時(shí)間關(guān)閉的事實(shí)，都印證了在職場(chǎng)中，早起的鳥兒有蟲吃。這些人在太陽升起時(shí)起床，夜晚休息，一整天神采奕奕。
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Night owls, on the other hand, flourish on a different timetable, typically riding a wave of energy and alertness from afternoon to well into the night.
與上述類型不同的是，夜貓子一族的在線狀態(tài)從中午開始，一直持續(xù)到深夜。
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The time of day each of us tends to thrive in appears to be partly influenced by genetics.
造成這種不同的原因中有一部分是基因使然。
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Biological differences between early birds and night owls exist. The hormone melatonin, whose rise makes the body feel less alert, decreases later in the morning for night owls. Night people also have a higher core body temperature in the afternoon, which can be a sign of increased energy at that time.
早起鳥和夜貓子之間有生物學(xué)差異。夜貓子體內(nèi)的褪黑激素早上會(huì)較少，因而使得人們警惕性降低。此外，夜貓子一族午后的核心體溫也更高，這也可能是能量增加的一個(gè)標(biāo)志。
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Most of us aren’t extreme early birds or night owls but fall somewhere in the middle. But the time of day each of us tends to thrive in appears to be partly influenced by genetics. “Morning types wake up relatively early with little “sleep inertia”. “They have their peak productivity early in the day.” Night types “tend to wake up later in the morning. If they have to get up early, there is generally a more severe sleep inertia,” and they reach higher productivity later in the day.
我們大多數(shù)人既不是典型的早起鳥，也不是典型的夜貓子，而是處于二者之間，但每個(gè)人一天中最有精力的時(shí)刻也不盡相同，也是由基因差別導(dǎo)致的?！霸缙瘌B醒來地比較早，睡眠慣性很小?！薄八麄兙ψ畛渑娴臅r(shí)候是每天的早些時(shí)候?！币归g類型“早晨起來往往會(huì)醒來地比較晚。 如果得早起床，通常會(huì)有更嚴(yán)重的睡眠慣性。”他們一天中精力最旺盛的時(shí)候是在后半天。
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Unfortunately, you can’t redesign the contemporary workday to suit your mole person ways, nor can you rewire the internal clock you were born with. But the good news is that you can still ace your job by doing a little shifting of certain habits and routines. Here’s how to tap into your biology–and use a little strategy–to come out on top
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不幸的是，你不能重新設(shè)計(jì)當(dāng)代的工作日，以適應(yīng)你的方式，你也不能重新設(shè)計(jì)你的生物鐘。 但好消息是，你仍然可以通過改變某些習(xí)慣來提高工作效率。 以下是如何挖掘你的生物潛力、使用適當(dāng)策略脫穎而出的方法。
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1. CREATE A WORK CHEATSHEET THE DAY BEFORE
1.提前一天寫好備忘錄
If you’re a night owl with a day job, you likely arrive at work before your brain is fully alert, fuzzy about what tasks you need to accomplish. Instead of wasting the morning hours in an unproductive haze, create a morning to-do list the afternoon before, when you’re energized and focused.
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如果你是夜貓子，但是白天又有工作，你很有可能坐在辦公桌前腦子還沒有完全清醒，不知道今天都有什么任務(wù)。與其浪費(fèi)早上的時(shí)間，不如寫好下午要做的事，在精力充沛的時(shí)候一件件地完成。
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Make it as detailed as possible and prioritize what you need to get done. “Note where you left off, who you need to call, anything you can do to put things in order until your brain clicks on.
這個(gè)備忘錄要盡可能詳細(xì)，比如工作做到哪里了，要給誰打電話，在大腦充滿活力之前你要做的所有事情都要寫上去。
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2. STREAMLINE YOUR MORNING ROUTINE
2.簡(jiǎn)化早晨常規(guī)
Take a shower, lay out your clothes, pack your briefcase, and make your breakfast and lunch the night before the workday. Taking care of these routines can shave an hour off your morning and score you an extra hour of sleep every night. That can lead to dramatic improvements in a.m. reaction time, alertness, mood, and productivity.
洗澡、鋪好衣服、包好公文包、在工作日前一天晚上做好早餐和午餐。做好這些日?，嵤履茉诘诙煸缟瞎?jié)省一個(gè)小時(shí)的睡眠時(shí)間，這樣可以大大提高早晨的反應(yīng)能力、警惕性、心情狀態(tài)和生產(chǎn)力。
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Though it’s not a feasible solution for everyone, you may want to consider moving closer to your workplace, so your commute is only from the bedroom to your home office and you create more opportunity for morning sleep. “A commute makes all the difference in terms of how early you actually have to get up.”
雖然這不是一劑萬能藥，有的人可能想住的離公司近一點(diǎn)，這樣也能擠出時(shí)間多睡一會(huì)。 “通勤時(shí)間的長(zhǎng)短決定了早上到底幾點(diǎn)起床?！?/div>
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3. DO AUTOPILOT PROJECTS FIRST
3.先做小事
Not all job responsibilities require the same amount of brain power. Night owls should use the a.m. hours for robotic tasks that don’t require a lot of thought–like answering certain emails, bookkeeping, expense reports, looking at blogs or websites you follow, posting on LinkedIn, and returning calls. When you get the mundane, but necessary, stuff behind you, you’ll be primed to do your most productive work once your body and brain have had a chance to kick into gear.
并不是所有的工作都需要相同的人力。夜貓子應(yīng)該用上午時(shí)間進(jìn)行機(jī)器人任務(wù)，這些任務(wù)不需要很多思考，例如回復(fù)某些電子郵件、記帳、費(fèi)用報(bào)告、查看您關(guān)注的博客或網(wǎng)站、在LinkedIn上發(fā)帖、回電話等等。當(dāng)你做完了這些瑣碎的小事之后，身體和大腦也進(jìn)入了最佳狀態(tài)，可以開始做對(duì)腦力要求較高的任務(wù)了。

4. SCHEDULE TOUGHER TASKS DURING PEAK PERFORMANCE TIMES
4.精力最佳時(shí)完成要求較高的工作
Pair work that requires you to put your thinking cap on–a crucial report, presentation, or brainstorming session with your team–with your peak energy windows. For night owls, that means the late afternoon and evening, but there is flexibility.
合作任務(wù)要求你與隊(duì)友合作完成一些需要思考的工作，比如重要報(bào)告、展示或者頭腦風(fēng)暴會(huì)議，這些任務(wù)要在精力最佳的時(shí)候做。對(duì)于夜貓子而言，就是在午后和晚上。但這個(gè)時(shí)間也是很靈活的。
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“Even scheduling difficult tasks during the late morning hours is better than early morning for night owls,”. “I recommend the late morning before lunch or the very late afternoon, since there can be a drop in alertness, body temperature, and glucose levels after eating a large meal.”
“對(duì)于夜貓子來說，即便是早晨快結(jié)束時(shí)制定計(jì)劃也比早上剛來的時(shí)候要好?！薄敖ㄗh大家在早晨快結(jié)束時(shí)的午餐之前，或者是下午快結(jié)束時(shí)做事，因?yàn)轱柌鸵活D之后警惕性、身體溫度和體內(nèi)葡萄糖水平都會(huì)下降?！?/div>
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5. BRING SOME WORK HOME
5. 帶一些工作回家做
From 7 to 9 p.m., many night owls are firing on all cylinders. Take advantage your biology by reserving these hours for heavy-lifting tasks. That means taking work home, true, but it’s worth it because you’ll be more productive.
從晚上7點(diǎn)到9點(diǎn)，許多夜貓子的精力正旺盛。利用生物鐘規(guī)律，利用好這個(gè)時(shí)間段來做最難的工作。這就意味著要把一些工作帶回家，但這也是可以的，畢竟你在這個(gè)時(shí)間段內(nèi)效率更高。?
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Dedicating one to two hours in the evening to tackle deep-thinking work tasks from home makes sense for a night owl—but put a limit on how late you’ll stay up. “Working after midnight when you have to be in the office by 9 a.m. is counterproductive.
”晚上回家后工作一兩個(gè)小時(shí)是可以理解的，但是不能熬夜太晚?！叭绻诙煲劈c(diǎn)前到公司的話，凌晨后還在工作就是適得其反了?！?/div>
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6. ASK FOR A LATER START TIME OR EVEN WORK-FROM-HOME DAYS
6.要求推遲上班時(shí)間或者在家工作
Since even an extra hour of shut-eye can help a night owl function better in the morning, it may be worth it to see if you can change your work hours from 9 to 5 to 10 to 6.
因?yàn)榧词故嵌嗨恍r(shí)也能幫助夜貓子在早上更好地工作，所以看看你能否把工作時(shí)間從朝九晚五改到早十晚六。
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While not all bosses will be understanding, it’s not out of line at most workplaces these days to ask for a slightly different schedule to accommodate personal and family needs. “Sometimes folks request adjusted hours to avoid rush hour traffic or to accommodate child care.” “What really matters is that you explain how this will help you get your work done more efficiently.”
雖然并不是所有的老板都能理解，但如今在大多數(shù)工作場(chǎng)所，要求一份稍微不同的時(shí)間表來滿足個(gè)人和家庭的需要，這并不是不可取的?！坝袝r(shí)人們會(huì)要求調(diào)整好幾個(gè)小時(shí)，以避免交通高峰時(shí)間或者為了照顧孩子?！?“真正重要的是，你要解釋這將如何幫助你更有效地完成工作?！?/div>