Being an early riser has its benefits, but it isn’t for everyone. Some of humanity’s greatest minds (Voltaire for example) were renowned for sleeping in. Depending on personality, environment, and work schedule, beingan early riser may not be practical.
做一名早起者有它的好處，但并不是每個(gè)人都適合。一些偉人（比如說伏爾泰）因睡懶覺而聞名。根據(jù)性格、環(huán)境和工作安排的不同，做一個(gè)早起者可能并不現(xiàn)實(shí)。

A few months ago I gave early rising a try. I was able to wake up 1-1.5 hours earlier, but I couldn’t adjust to the early bed time. Each night around 10:00, no matter how tired I’d felt that day, my mind became active and I was unable to shut down until after 12:00. After a few weeks, sleep deprivation set in and I went backto my normal sleep pattern.
幾個(gè)月前，我嘗試著早起。我能夠比之前早起1-1.5個(gè)小時(shí)，但是我不能調(diào)整早睡的時(shí)間。每晚約10:00，不管我那天多累，我的頭腦變得活躍，而且在12:00前無法停止。過了幾周，我開始感到睡眠不足，開始回到正常的睡眠模式。

For those of us who experience a late night surge of mentally activity, waking before 6 a.m. can lead to exhaustion. Sleep schedule depends on many factors and is subject to change, but it’s important to findwhat works for you. Fortunately, those of us who aren’t suited to early rising can be just as productive byutilizing those quiet evening hours.
對(duì)于我們這種深夜心理活動(dòng)激增的人來說，六點(diǎn)之前醒來會(huì)導(dǎo)致疲憊。作息規(guī)律基于很多因素并很容易改變，但是找到適合自己的很重要。幸運(yùn)的是，我們這些不適合早起的人可以充分利用深夜的安靜時(shí)光來使自己富有成效。

Late rising isn’t automatically beneficial. It has a negative connotation because, if poorly managed, sleeping late leads to perpetual grogginess and wasted days. Here are few strategies I’ve developed for effective late rising.
晚起一般是沒好處的。它有負(fù)面作用，因?yàn)槿绻麜r(shí)間管理不善，晚睡會(huì)導(dǎo)致長期渾渾噩噩和浪費(fèi)光陰。這里是我為了高效的晚起列的幾點(diǎn)策略。

1. Don’t Over Sleep
別睡過頭

The biggest temptation with late rising is to over sleep. Too much sleep is a bad thing. Rather than feeling more rested, it makes you lethargic. Having a regular wake up time is just as important for night owls as it is for early risers. If you don’t set a schedule, you’ll have a hard time being productive.
晚起的一個(gè)副作用就是導(dǎo)致過度睡眠，睡得太多不是好事。它不會(huì)讓你感覺休息充分，只會(huì)讓人頭昏腦漲。對(duì)夜貓子來說，保持一個(gè)有規(guī)律的起床時(shí)間就像早起者一樣重要。如果你作息沒有規(guī)律，那你就很難保持高效。

2. Don’t Sleep Too Late
不要睡得太晚

Along the same lines, I’ve found that late rising is best in moderation. Sleeping until mid-afternoon can ruinan entire day. It throws off your biological clock, leaving you mentally dull, and makes it harder to get to sleep at a reasonable hour the following night. For me, the ideal wake up time is between 8:00 and 10:00a.m. This gives me a chance to get the 6-8 hours of sleep that I need without oversleeping or losing toomuch of the day.
同樣的，我發(fā)現(xiàn)晚起最好要有節(jié)制。一覺睡到中午會(huì)廢掉一整天的時(shí)間。這會(huì)毀掉你的生物鐘，導(dǎo)致你反應(yīng)遲鈍，并且會(huì)使你在第二天晚上不能正常入睡。對(duì)我來說，最好的起床時(shí)間是早上8點(diǎn)到10點(diǎn)之間。這可以讓我得到6-8小時(shí)的充足睡眠，并且除了不讓我睡眠過多外，還不會(huì)讓我損失很多白天的時(shí)間。

3. Set a Cut Off Time
設(shè)置一個(gè)截止時(shí)間

The challenge with being productive at night is that it’s hard to wind down. This can lead to late nights that throw off your schedule. The way to manage this is setting a cut off time. I set my cut off time for an hourbefore bed time, usually around 11:00-11:30.
要在夜間保持高效的另一項(xiàng)挑戰(zhàn)是你很難平靜下來，這可能會(huì)導(dǎo)致作息不規(guī)律的午夜時(shí)間。處理這種情況的方法是設(shè)置截止時(shí)間。我的截止時(shí)間在就寢時(shí)間之前一小時(shí)，一般在11點(diǎn)到11點(diǎn)半之間。

After the cut off time I stop working and wind down. I switch to mentally relaxing activities like minor household chores and light reading. I’d also recommend avoiding television and the computer completely. The brightness of the screen can trick your brain into thinking it’s day. Although there will always be those nights when I ride a rush of creativity until 3:00 or 4:00 a.m., it’s better to make that the exception.
在截止時(shí)間過后，我停止工作放松一下。我會(huì)切換到一些放松大腦的活動(dòng)，比如做家務(wù)或者讀點(diǎn)閑書。我還要?jiǎng)翊蠹遥灰措娨暬蛘咄骐娔X。熒幕的亮光會(huì)讓你的大腦認(rèn)為現(xiàn)在還是白天。不過現(xiàn)在總是有一些晚上，我的創(chuàng)造力井噴到凌晨三四點(diǎn)才停止，最好把這種情況作為例外處理。

4. Schedule around Your Energy Cycle
調(diào)節(jié)精力循環(huán)

To maximize productivity it’s important to leverage the natural peaks of your energy cycle. Late rising works best for people who peak in the evening. If this is the case, you should create a schedule that lets you work at night. I’ve found mid-mornings to be productive, so I’ve built my schedule around a morning and evening shift.
為了使效率最大化，調(diào)節(jié)自身的精力循環(huán)高峰期很重要。晚起適用于精力高峰在晚上的人。如果出現(xiàn)這種情況，你可以設(shè)置作息表，讓你在夜里工作。我發(fā)現(xiàn)每天上午工作很有效率，因此我建立了作息規(guī)律，使我可以在晚上和上午都能工作。

After getting up around 8:00 or 9:00, I eat breakfast and work for 3-4 hours. By early afternoon my energy fades and I switch from creative work to less demanding tasks like responding to email, reading feeds, and running errands. Around 8:00 p.m. I have another energy peak and work the night shift until my cut off time at 11:00.
在8:00或9:00起床后，我吃點(diǎn)早餐，工作三到四小時(shí)。但在下午早些時(shí)候，我的精力較差，我就把工作從創(chuàng)造型的轉(zhuǎn)換成要求較低的工作，比如回復(fù)郵件，閱讀摘要，并且做些瑣碎的事。在晚上8點(diǎn)左右，我有了自己的另一個(gè)精力高峰，并在11:00的截止時(shí)間前加夜班。

Although it can be tough to schedule around a 9-5 job, you can probably figure out a way to take advantage of your evening energy peak by working from home or on side projects.
盡管對(duì)于朝九晚五的工作來說這樣的作息很艱苦，但你可以通過在家工作或做輔助項(xiàng)目的方法來利用你的夜間精力高峰。

5. Take Advantage of Distraction Free Evenings
利用無干擾的夜

Early risers rave about the productivity of the wee morning hours before the rest of us wake up. Late risers have a similar advantage on the other end. By working in the evening we can avoid the distractions of meetings, email, and other demands. For me, the evening is when I’m able to break free from the outside world and immerse myself in mentally challenging work. Some people can’t concentrate at night, but I’vefound it’s the easiest time get into creative work flow without interruption.
在我們起床前，早起的人會(huì)達(dá)到他們的效率高峰。晚起者也在其他方面有所優(yōu)勢(shì)。晚上工作能使我們不受會(huì)議、郵件和其他事情的干擾。對(duì)我來說，夜晚能使我從喧囂的外部世界擺脫出來，是我完全沉浸在有挑戰(zhàn)性的腦力工作中。有些人在夜里無法集中精力，但是我發(fā)現(xiàn)這是進(jìn)入連續(xù)創(chuàng)造性工作流程的最簡單的時(shí)間。

It’s all about finding what works best for you. As a night person in his early 20′s with roommates who tend to keep late hours, I found early rising problematic. As I get older and my living situation evolves, it’s entirely possible I’ll join the 5 a.m. club. Until then I’ll continue to take pride in being a highly productive night owl.
最重要的是找到最適合你的。作為一個(gè)20多歲多歲的小年輕，室友也多是夜貓子型，我覺得早起有困難。隨著年齡的增長和生活狀態(tài)的改變，我有很大可能會(huì)加入早晨5:00俱樂部。不過在那之前，我仍然為成為一個(gè)高效的夜貓子而自豪。