三招“忍术”：不当起床困难户

 　　Have you suffered from getting up? Are you a morning person? Well, Want to feel great and rejuvenated¹ about life? After reading this post, you will know exactly how I (and many night owls³) trained ourselves to wake up early, and also how your mornings will set yourself up for success. Let's follow the three ninja techniques to get up.

　　你还在为起床而困扰吗？你早晨精力充沛吗？哦？想要感觉良好，让你的生活焕发活力？读完这篇文章，你将彻底了解，我与其他众多夜猫子时如何训练自己早早醒来，以及你的每个早晨将如何让你准备好拥抱成功。接下来让我们一起来看看起床之忍术三部曲。

　　不当起床困难户

　　Ninja Technique # 1 - How to Jump Over Bamboo Trees

　　起床忍术第一招：跳过竹林的秘诀

　　Imagine a Grand Master Ninja nonchalantly jumps over a 5 meter high wall. Crazy, huh?

　　想象一下，一位超级忍者飞跃一堵五米高的墙而面不改色。难以想象，对吧？

　　When I decided⁴ to change from a night owl² to a morning lark⁵, I turned back my alarm clock 15 minutes earlier.

　　当我决心要从夜猫子转变成早起的鸟儿时，我将闹钟调早了15分钟。

　　Once my body adjusted few days later, I turned the alarm back another 15 minutes earlier.

　　一旦我的身体在几天后适应了这种时间调整，我便再把闹钟调早15分钟。

　　After a month, I wake up at 5:57am sharp every day – 3 minutes BEFORE the alarm clock rings.

　　一个月后，我每天恰好在5点57分醒来，离闹钟响起还有3分钟。

　　Ninja Technique # 2 – Send pleasure hormones⁷ gushing⁸

　　起床忍术第二招：让愉悦荷尔蒙奔涌起来吧！

　　When you were EXCITED, your brains were pumping endorphins, dopamines and adrenalines (pleasure hormones) like a fire hose.

　　当你兴奋时，你大脑中的内啡肽、多巴胺和肾上腺素（这些都是愉悦荷尔蒙）正源源不断地释放出来。

　　There are 2 simple steps to help you wake up in time. The first step starts with meditating⁹ BEFORE you sleep.

　　这儿有两个简单的法子，能帮助你准时醒来。第一步是睡前沉思。

　　Step 2, is simply exercising. Contrary to what night owls tell you, exercising gives you MORE energy.

　　第二步便是锻炼。不像夜猫子说的那样，锻炼能使你更为精力充沛。

　　Whenever I feel like going back to sleep, a few jumping jacks¹⁰ will just kill the sleepiness. After going for my usual run, I feel physically¹¹ and emotionally stronger.

　　每当我觉得困意袭来，做几个开合跳便能立马恢复清醒。在跑步成为我的惯例后，我感觉自己体力增强，也不那么玻璃心了。

　　Ninja Technique # 3 - Sleeping Smarter

　　起床忍术第三招：提高睡眠质量

　　Over millions of years of evolution, our human body evolved to naturally secrete¹² Melatonin (sleep hormones) in darkness. Melatonin is the hormone⁶ that encourages deep, rejuvenated sleep.

　　在经过数百万年的演变进化后，我们人类在黑夜中会自然分泌褪黑激素（睡眠荷尔蒙）。这种荷尔蒙有助于人们熟睡，进行自我修复。

　　Recent scientific research found that lights of electronic devices STOP Melatonin at its doorstep. In addition to sunlight, artificial indoor lighting¹³ can be bright enough to prevent the release of melatonin.

　　最近，有科学研究表明，电子设备的光会阻断褪黑激素的分泌。除了太阳光，室内的人造光也足够亮，抑制褪黑激素的分泌。

　　Here is what I did to reverse my bad sleep habits (it’s super simple, you can do this now):

　　下面是我纠正不良睡眠习惯的做法。（它们超级简单，你现在就能照做啦！）

　　1. 30 minutes before I sleep, I turn OFF all lights and all electronics (including my phone and PC)

　　在入睡30分钟前，我关掉所有的光源和电子设备（包括我的手机和笔记本电脑）；

　　2. I sit down in the dark silence, and do a short meditation¹⁴ and breathing exercise. This empties my mind and get me ready to rest.

　　我在漆黑的寂静中坐下，简短地进行沉思，调节呼吸。这能让我头脑放空，准备好入睡；

　　3. After 10 or 15 minutes, I feel really sleepy, and go to the bedroom to sleep. (Remember to turn OFF all lights in your bedroom though)

　　在10或15分钟后，我真得犯困了，就上床睡觉。（记住要把你卧室里的所有灯都关掉。）

　　That’s how I sleep more effectively. If you want a deeper sleep that lets you take on the next day with bravura¹⁵, try my 3 steps sleep smarter routine above.

　　这便是我更有效率入睡的窍门。如果你想睡得更沉，并在第二天醒来时精力饱满，那么就试试以上我建议的睡眠三部曲吧。

1 rejuvenated   

更生的

参考例句：

• He was rejuvenated by new hope. 新的希望又使他充满了活力。
• She looked rejuvenated after plastic surgery. 她做完整形手术后显得年轻了。

2 owl   

n.猫头鹰，枭

参考例句：

• Her new glasses make her look like an owl.她的新眼镜让她看上去像只猫头鹰。
• I'm a night owl and seldom go to bed until after midnight.我睡得很晚，经常半夜后才睡觉。

3 owls   

n.猫头鹰( owl的名词复数 )

参考例句：

• 'Clumsy fellows,'said I; 'they must still be drunk as owls.' “这些笨蛋，”我说，“他们大概还醉得像死猪一样。” 来自英汉文学 - 金银岛
• The great majority of barn owls are reared in captivity. 大多数仓鸮都是笼养的。 来自辞典例句

4 decided   

adj.决定了的，坚决的；明显的，明确的

参考例句：

• This gave them a decided advantage over their opponents.这使他们比对手具有明显的优势。
• There is a decided difference between British and Chinese way of greeting.英国人和中国人打招呼的方式有很明显的区别。

5 lark   

n.云雀，百灵鸟；n.嬉戏，玩笑；vi.嬉戏

参考例句：

• He thinks it cruel to confine a lark in a cage.他认为把云雀关在笼子里太残忍了。
• She lived in the village with her grandparents as cheerful as a lark.她同祖父母一起住在乡间非常快活。

6 hormone   

n.荷尔蒙，激素，内分泌

参考例句：

• Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
• This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

7 hormones   

n. 荷尔蒙，激素 名词hormone的复数形式

参考例句：

• This hormone interacts closely with other hormones in the body. 这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。
• The adrenals produce a large per cent of a man's sex hormones. 肾上腺分泌人体的大部分性激素。

8 gushing   

adj.迸出的；涌出的；喷出的；过分热情的v.喷，涌( gush的现在分词 )；滔滔不绝地说话

参考例句：

• blood gushing from a wound 从伤口冒出的血
• The young mother was gushing over a baby. 那位年轻的母亲正喋喋不休地和婴儿说话。 来自《简明英汉词典》

9 meditating   

a.沉思的，冥想的

参考例句：

• They were meditating revenge. 他们在谋划进行报复。
• The congressman is meditating a reply to his critics. 这位国会议员正在考虑给他的批评者一个答复。

10 jacks   

n.抓子游戏；千斤顶( jack的名词复数 )；（电）插孔；[电子学]插座；放弃

参考例句：

• Hydraulic jacks under the machine produce the movement. 是机器下面的液压千斤顶造成的移动。 来自《简明英汉词典》
• The front end is equipped with hydraulic jacks used for grade adjustment. 前瑞安装有液压千斤顶用来调整坡度。 来自辞典例句

11 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

12 secrete   

vt.分泌；隐匿，使隐秘

参考例句：

• The pores of your body secrete sweat.身上的毛孔分泌汗液。
• Squirrels secrete a supply of nuts for winter.松鼠为准备过冬而藏坚果。

13 lighting   

n.照明，光线的明暗，舞台灯光

参考例句：

• The gas lamp gradually lost ground to electric lighting.煤气灯逐渐为电灯所代替。
• The lighting in that restaurant is soft and romantic.那个餐馆照明柔和而且浪漫。

14 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

15 bravura   

n.华美的乐曲；勇敢大胆的表现；adj.壮勇华丽的

参考例句：

• The music ends with a display of bravura.音乐以一段壮丽的乐章结束。
• This picture has a bravura of execution.这幅画作风大胆。