确保所有环境光线暗淡,灯光低色温。
After you go to sleep, eschew all light if possible.
在你睡觉的时候,尽量避开所有的光。
Then, leave your bedroom curtains open. This will allow natural sunlight to come in through the window, suppressing melatonin production and waking you up.
接着,打开卧室的窗帘。这会让自然的阳光透过窗户进入,抑制褪黑激素的产生,从而唤醒你。
Try to expose yourself to as much sunlight as possible, as soon as possible
尽可能让自己暴露在尽可能多的阳光下。
Discipline.
自律。
While you are changing, force yourself to get up in the morning, using an alarm clock if necessary.
当你在改变的时候,强迫自己早上起来,如果需要的话用上闹钟。
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.
这似乎很明显,但大多数美国人这些天睡眠不足。如果你睡眠不足,你会睡得很晚。随着时间的推移,这将推动你进入一个越睡越晚的睡眠周期。
And finally remember that people differ.
最后记住人各不同。
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