如何才能早起

如何才能早起简介你知道么? 早起和成功有着高度的联系！ 你想成功么？ 那先从早起开始！ 如何才能做到早起呢？看本文给你答案！在黎明之前起床是大有裨益的，因为这个习惯对健康、财富和学识都很有帮助。- 亚里士多德早起的习惯是天生就有还是后天养成的呢？就我自己而言这绝对是后天养成的。在我20岁出头的时候，我基本上都是午夜之后才上床睡觉，也总是很迟才起来。经常是每天到了傍晚我才开始找到状态。但是很快我注意到成功和早起之间有着高度的关联性，即使在我的一生中也是这样。偶尔早起，我会发现自己的工作效率一直都比较高，不只是在早晨而是一整天。另外还感受到一种非比寻常的健康的感觉。于是作为一个主动的擅于完成目标的人，我决定做一个习惯早起的人。我迅速的将闹钟定在了早上5点钟.第二天早上，我勉强在中午之前起床。唔.我又尝试了好多次，每次都坚持了不了多久。我想我一定生来就起不早。每当闹钟响起，我第一反应都是把那个该死的噪音停掉然后继续睡。我为了培养这个习惯计划了几年，但是最后却是在一篇偶然看到的关于睡眠的研究中了解到我一直在使用错误的方法处理这个问题。一旦我采用了那些研究中提到的办法，我就成为了一个可以坚持早起的人了。采用错误的办法很难成为一个早起的人。但是使用正确的策略就会相对容易点。最常见的错误方法是：你认为如果要早起就要早睡。所以你会算出你现在睡眠几小时，然后将每件事都提前几小时。如果当前你是从午夜睡到早上8点，你会在10点上床睡觉然后在第二天6点起床。听起来很合理，但是却常常不是那么回事。关于睡眠模式的思考认知大体上分为两大学派。一个认为你应该每天都在相同的时间睡觉和起床。这就像在两头都上上一个闹钟 - 尽量每晚在同一个时间点睡觉。这对在现代社会的生活好像很实用。我们需要一些可预测性在日程安排中。我们需要确保充足的休息。第二个学派则说你应该服从你身体的需要，疲劳时就去睡觉，睡到自然醒了就起床。这个方法是以生物学为基础。我们的身体应该知道我们需要多少睡眠，所以我们应该听从身体的指示。通过反复实验，我自己发现这两个学派都不是最好的睡眠模式。如果你看重生产效率的话，这两个都是错误的方法。这里告诉你为什么：如果你每天睡固定的时间，你有时就要在不太困的时候上床。如果你要花多于五分钟才能入睡就说明你还不算困。你是躺在床上浪费时间而不是睡觉。另一个问题是你假定每天需要相同时间的睡眠，但这是错误的假设。你需要的睡眠每天都会不同。如果你根据你的身体需求作息的话，那可能会超过你真正需要的睡眠 - 在很多情况下是超过很多，每周差不多10-15个小时（相当于一天中的非睡眠时间）。很多采用这种方式睡眠的人每晚能有8小时强的睡眠时间，通常来说这太多了点。同样，如果你每天早上都在不同的时间起床，你的上午时间会比较不可控。由于我们的自然节律有时候会和一天的24小时不一致，你可能会发现你的睡眠时间也在变化。对我来说，最好的解决办法是将这两种方法结合起来。很简单，很多早起的人不自觉的就在这么做着，但是这对我来说确是一个心智上的突破。方法是当我犯困时上床睡觉（仅仅是犯困时）在固定的时间起床（一周七天）。因此我总是每天在相同的时间起床（我是早上5点），但是每晚我都是在不同的时间上床睡觉。在困得熬不住的时候我会上床睡觉，我的睡眠度测试结果是如果我不能保持在读一两页书期间不走神就说明该上床睡觉了。大多数时间我在上床后三分钟就能睡着。躺在床上，让自己姿势舒服些，很快就渐渐入睡了。有时我会在9：30上床；有时会到午夜。大多数时间是在10-11点之间。如果不困的话，我会一直到眼睛睁不开时才睡觉。在这段时间里读书是个相当不错的选择，因为读书时困意会很明显。每天早晨当闹钟响起，我会把它关掉，伸展一下四肢然后坐起来。不做任何思考。我知道起的越慢，越有可能睡过头。所以一旦闹钟一响我不允许自己在头脑中思考继续睡觉的好处。即使在我真想多睡一会时，我也能马上就起来。经过几天的使用，我发现我的睡眠模式变成了一种自然规律。如果我在某晚睡的时间很少，第二天晚上就会自动早睡些以获取多一些的睡眠。如果我精力充沛不觉的困乏的话，我就会少睡一些。我的身体知道什么时候我该去睡觉，因为他知道我总是在相同的时间起床并且这个时间不可以有任何商量的余地的。一个副作用是，平均起来，我每晚要少睡90分钟，但是实际上我感觉自己休息的很好。基本上在床上的时间都是用来睡觉了。我通过阅读了解到那些失眠者都是在不困时上床睡觉。如果你不困并且发现自己不能很快入睡，那就起来待一会。直到你的身体开始释放会让你意识模糊的荷尔蒙时再去睡觉。如果你完全是在犯困时去睡觉并且在固定的时间起床，你就能治愈好自己的失眠症。第一晚，你会熬得晚些，但是你很快就会入睡。由于起得太早第一天你也许会比较疲倦，但是在经过一天艰难的工作之后，第二个晚上你将早一些上床睡觉。经过一些日子，你将形成一种每晚在大致相同的时间上床睡觉并能很快入睡的模式。所以如果你想成为一个早起的人（或者仅仅是为了对你的睡眠模式多些控制），那么就试试这个：仅仅当你非常困倦时再上床睡觉，并且每天早晨在固定的时间起床。How to become an early riserIt is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom.- AristotleAre morning people born or made? In my case it was definitely made. In my early 20s, I rarely went to bed before midnight, and Id almost always sleep in late. I usually didnt start hitting my stride each day until late afternoon.But after a while I couldnt ignore the high correlation between success and rising early, even in my own life. On those rare occasions where I did get up early, I noticed that my productivity was almost always higher, not just in the morning but all throughout the day. And I also noticed a significant feeling of well-being. So being the proactive goal-achiever I was, I set out to become a habitual early riser. I promptly set my alarm clock for 5AM and the next morning, I got up just before noon.HmmmI tried again many more times, each time not getting very far with it. I figured I must have been born without the early riser gene. Whenever my alarm went off, my first thought was always to stop that blasted noise and go back to sleep. I tabled this habit for a number of years, but eventually I came across some sleep research that showed me that I was going about this problem the wrong way. Once I applied those ideas, I was able to become an early riser consistently.Its hard to become an early riser using the wrong strategy. But with the right strategy, its relatively easy.The most common wrong strategy is this: You assume that if youre going to get up earlier, youd better go to bed earlier. So you figure out how much sleep youre getting now, and then just shift everything back a few hours. If you now sleep from midnight to 8am, you figure youll go to bed at 10pm and get up at 6am instead. Sounds very reasonable, but it will usually fail.It seems there are two main schools of thought about sleep patterns. One is that you should go to bed and get up at the same times every day. Its like having an alarm clock on both ends you try to sleep the same hours each night. This seems practical for living in modern society. We need predictability in our schedules. And we need to ensure adequate rest.The second school says you should listen to your bodys needs and go to bed when youre tired and get up when you naturally wake up. This approach is rooted in biology. Our bodies should know how much rest we need, so we should listen to them.Through trial and error, I found out for myself that both of these schools are suboptimal sleep patterns. Both of them are wrong if you care about productivity. Heres why:If you sleep set hours, youll sometimes go to bed when you arent sleepy enough. If its taking you more than five minutes to fall asleep each night, you arent sleepy enough. Youre wasting time lying in bed awake and not being asleep. Another problem is that youre assuming you need the same number of hours of sleep every night, which is a false assumption. Your sleep needs vary from day to day.If you sleep based on what your body tells you, youll probably be sleeping more than you need in many cases a lot more, like 10-15 hours more per week (the equivalent of a full waking day). A lot of people who sleep this way get 8+ hours of sleep per night, which is usually too much. Also, your mornings may be less predictable if youre getting up at different times. And because our natural rhythms are sometimes out of tune with the 24-hour clock, you may find that your sleep times begin to drift.The optimal solution for me has been to combine both approaches. Its very simple, and many early risers do this without even thinking about it, but it was a mental breakthrough for me nonetheless. The solution was to go to bed when Im sleepy (and only when Im sleepy) and get up with an alarm clock at a fixed time (7 days per week). So I always get up at the same time (in my case 5am), but I go to bed at different times every night.I go to bed when Im too sleepy to stay up. My sleepiness test is that if I couldnt read a book for more than a page or two without drifting off, Im ready for bed. Most of the time when I go to bed, Im asleep within three minutes. I lie down, get comfortable, and immediately Im drifting off. Sometimes I go to bed at 9:30pm; other times I stay up until midnight. Most of the time I go to bed between 10-11pm. If Im not sleepy, I stay up until I cant keep my eyes open any longer. Reading is an excellent activity to do during this time, since it becomes obvious when Im too sleepy to read.When my alarm goes off every morning, I turn it off, stretch for a couple seconds, and sit up. I dont think about it. Ive learned that the longer it takes me to get up, the more likely I am to try to sleep in. So I dont allow myself to have conversations in my head about the benefits of sleeping in once the alarm goes off. Even if I want to sleep in, I always get up right away.After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm. If I got too little sleep one night, Id automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasnt tired, Id sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasnt negotiable.A side effect was that on average, I slept about 90 minutes less per night, but I actually felt more well-rested. I was sleeping almost the entire time I was in bed.I read that most insomniacs are people who go to bed when they arent sleepy. If you arent sleepy and find