quora：How do I become a morning person?

　　怎么把早晨变成自己的巅峰时刻

　　获得8.9k 好评的回答@Dean Yeong：

　　Quick two points here to make the process easier:

　　做到这两点可以使过程更容易：

　　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，千万不要太难过。按照你的时间表，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。加入一组志同道合的人。相比一个人而言，一队人共同达成目标会容易些。

　　获得7.8k好评的回答@ Nela Canovic：

　　Here are some habits you can focus on that can help you become a better morning person:

　　这里有一些值得你关注的习惯，这些习惯可以帮助你成为一个更好的早起之人：

　　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.

　　保持一颗感恩的心。每天早上花五分钟写下你今天所要做的3件感激之事的。对我们所要做的事情心存感恩可以重塑我们的大脑，让大脑专注于积极的事情。

　　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).

　　总是吃早餐。即使你时间紧迫，也要挑选一些东西来吃。早餐可以给你能量，也是是你大脑的能量之源。一份优质早餐的例子就是蛋白质，水果和健康脂肪(如坚果)的组合。

　　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.

　　尝试冥想。我发现在早晨沉思哪怕只有10分钟，都有助于“清理”大脑中任何混乱的想法。 这并没有听上去那么难。Headspace这个软件可以引导你冥想10分钟

　　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.

　　动起来。要真正唤醒你的整个身体，可以选择任何类型的体力活动。可以是在健身房锻炼，或者可以选择更短，更简单的运动，比如早晨瑜伽。

　　获得1.5k 好评的回答@ Josh Hill：

　　Light.

　　灯光

　　Make sure all ambient lighting is dim and has a low color temperature.

　　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。

　　Some people seem to be morning people, some night people.

　　有些人似乎是适合早起工作，而有些适合晚上工作。

（编辑：何莹莹）