三招“忍術”：不當起牀困難戶

Have you suffered from getting up? Are you a morning person? Well, Want to feel great and rejuvenated about life? After reading this post, you will know exactly how I (and many night owls) 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.
你還在爲起牀而困擾嗎？你早晨精力充沛嗎？哦？想要感覺良好，讓你的生活煥發活力？讀完這篇文章，你將徹底瞭解，我與其他衆多夜貓子時如何訓練自己早早醒來，以及你的每個早晨將如何讓你準備好擁抱成功。接下來讓我們一起來看看起牀之忍術三部曲。

Ninja Technique # 1 - How to Jump Over Bamboo Trees
起牀忍術第一招：跳過竹林的祕訣

Imagine a Grand Master Ninja nonchalantly jumps over a 5 meter high wall. Crazy, huh?
想象一下，一位超級忍者飛躍一堵五米高的牆而面不改色。難以想象，對吧？

When I decided to change from a night owl to a morning lark, I turned back my alarm clock 15 minutes earlier.
當我決心要從夜貓子轉變成早起的鳥兒時，我將鬧鐘調早了15分鐘。

Once my body adjusted few days later, I turned the alarm back another 15 minutes earlier.
一旦我的身體在幾天後適應了這種時間調整，我便再把鬧鐘調早15分鐘。

After a month, I wake up at 5:57am sharp every day – 3 minutes BEFORE the alarm clock rings.
一個月後，我每天恰好在5點57分醒來，離鬧鐘響起還有3分鐘。

Ninja Technique # 2 – Send pleasure hormones gushing
起牀忍術第二招：讓愉悅荷爾蒙奔涌起來吧！

When you were EXCITED, your brains were pumping endorphins, dopamines and adrenalines (pleasure hormones) like a fire hose.
當你興奮時，你大腦中的內啡肽、多巴胺和腎上腺素（這些都是愉悅荷爾蒙）正源源不斷地釋放出來。

There are 2 simple steps to help you wake up in time. The first step starts with meditating BEFORE you sleep.
這兒有兩個簡單的法子，能幫助你準時醒來。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.
第二步便是鍛鍊。不像夜貓子說的那樣，鍛鍊能使你更爲精力充沛。

Whenever I feel like going back to sleep, a few jumping jacks will just kill the sleepiness. After going for my usual run, I feel physically and emotionally stronger.
每當我覺得睏意襲來，做幾個開合跳便能立馬恢復清醒。在跑步成爲我的慣例後，我感覺自己體力增強，也不那麼玻璃心了。

Ninja Technique # 3 - Sleeping Smarter
起牀忍術第三招：提高睡眠質量

Over millions of years of evolution, our human body evolved to naturally secrete Melatonin (sleep hormones) in darkness. Melatonin is the hormone that encourages deep, rejuvenated sleep.
在經過數百萬年的演變進化後，我們人類在黑夜中會自然分泌褪黑激素（睡眠荷爾蒙）。這種荷爾蒙有助於人們熟睡，進行自我修復。

Recent scientific research found that lights of electronic devices STOP Melatonin at its doorstep. In addition to sunlight, artificial indoor lighting can be bright enough to prevent the release of melatonin.
最近，有科學研究表明，電子設備的光會阻斷褪黑激素的分泌。除了太陽光，室內的人造光也足夠亮，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):
下面是我糾正不良睡眠習慣的做法。（它們超級簡單，你現在就能照做啦！）

1. 30 minutes before I sleep, I turn OFF all lights and all electronics (including my phone and PC)
在入睡30分鐘前，我關掉所有的光源和電子設備（包括我的手機和筆記本電腦）；

2. I sit down in the dark silence, and do a short meditation and breathing exercise. This empties my mind and get me ready to rest.
我在漆黑的寂靜中坐下，簡短地進行沉思，調節呼吸。這能讓我頭腦放空，準備好入睡；

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分鐘後，我真得犯困了，就上牀睡覺。（記住要把你臥室裏的所有燈都關掉。）

That’s how I sleep more effectively. If you want a deeper sleep that lets you take on the next day with bravura, try my 3 steps sleep smarter routine above.
這便是我更有效率入睡的竅門。如果你想睡得更沉，並在第二天醒來時精力飽滿，那麼就試試以上我建議的睡眠三部曲吧。