Chances are you don’t start work in the morning without first having a cup (or several) of coffee.

　　如果不先喝一杯(或几杯)咖啡，你早上可能没法开始工作。

　　But as board-certified sleep specialist and The Power of When author Michael Breus sees it, exactly when you should have caffeine depends on your sleep type.

　　不过，作为一名经过认证的睡眠专家和《四型生理时钟》的作者，迈克尔·布劳斯认为，何时摄取咖啡因取决于你的睡眠类型。

　　When it comes to falling asleep and waking up, Breus has found there are four types of people in the world–or rather, animals: bears, lions, wolves, and dolphins. Each represents a so-called “chronotype” that describes your body’s natural sleep habits and energy patterns. Knowing not to act like a wolf when you’re really a bear, says Breus, can help you have less painful wake-ups, fewer after-lunch slumps, and more productive workdays overall.

　　布劳斯发现，根据入睡和醒来的时间，世上的人可以分为四种，或者用四种动物来表示，那就是熊、狮子、狼和海豚。每个动物代表一种“睡眠类型”，描述一个人身体的自然睡眠习惯和能量模式。布劳斯表示，如果你是一头熊，就不要像狼一样行事，这能帮你减轻起床时的痛苦，减少午餐后的低迷，以及从整体上帮你提高工作效率。

　　Here’s what an ideal workday might look like, according to Breus, for bears, lions, wolves, and dolphins:

　　以下是布劳斯推荐的一个理想的工作日作息时间表，分别针对熊、狮子、狼和海豚四种人：

　　Bears are 50%–55% of the population. “They are the ‘get it done’ group,” Breus says. “They have normal sleep schedules, but may not get quite enough sleep.”

　　熊占人口的50%到55%。布劳斯表示，“他们属于执行力很强的人，拥有正常的睡眠作息，但可能睡眠时间不足。”

　　MORNING ROUTINE: 7 a.m.–11 a.m.

　　早上例行程序：早上7点至上午11点

　　Wake up and get your blood flowing with 10 minutes of stretching.

　　醒来，拉伸10分钟，让血液流动起来。

　　Eat a light breakfast: fruit, yogurt, nuts, and a 16-ounce glass of water.

　　吃清淡的早餐：水果、酸奶、坚果和一杯16盎司(约468毫升)的水。

　　Take 15 minutes or so to plan your day.

　　花15分钟左右来计划你的一天。

　　Then you can grab that coffee.

　　然后可以拿起那杯咖啡。

　　PEAK WORKING HOURS: 11 a.m.–6 p.m.

　　高效工作时间：上午11点至晚上6点

　　Kick off your first period of high alertness with something that takes a lot of focus.

　　第一阶段是你最清醒的时候，所以可以先做需要高度集中注意力的工作。

　　As your caffeine boost wears off, head outside to pick up lunch on the early side–and soak in some sunlight, which reminds your body that it’s time to be alert and active.

　　当咖啡因渐渐失效后，可以稍微提前到外面买午餐，晒晒太阳，让自己的身体保持清醒和活跃。

　　Lunch, around noon, will give you a second boost of energy for more high-value tasks.

　　午餐在中午12点左右，它会为你提供第二波能量，从而让你能够应对更多富有价值的任务。

　　Around 2 p.m., your energy will start to ebb, but you’ll be in a great mood. Time for meetings, brainstorms, and a protein-heavy snack to carry you through the afternoon.

　　下午两点左右，你的精力开始下降，但会保持愉快的心情。这段时间可以用来开会，进行头脑风暴，然后吃一点高蛋白的零食，可以让你一下午都保持精神。

　　AFTER WORK: 6 p.m.–10 p.m.

　　工作后：晚上6点至10点

　　Exercise–knowing that getting started is probably going to be a little tough.

　　运动，要知道最难的可能就是开始。

　　After your workout, wind down for a light dinner, and go easy on the carbs.

　　锻炼过后，放松一下，享用一顿简单的晚餐，注意不要摄入过多的碳水化合物。

　　The period after dinner is prime time to socialize.

　　晚餐后是社交黄金时间。

　　END OF DAY: 10 p.m.–11 p.m.

　　一天结束：晚上10点至11点

　　Power down at 10 p.m., especially all your devices.

　　晚上10点关闭电源，记得关闭你所有的设备。

　　Lights out by 11. Bears find it easy to stay up late, only to struggle with getting up on time the next day.

　　在11点前熄灯。对熊来说，熬夜很容易，但是第二天准时起床却很难。