How to become an early starter (2)

Original article address: How to become an early riser-Part II
By Steve Pavlina
Translation: angelived
Http://angelived.org/2007/05/22/how-to-become-an-early-riser-part-ii/.

Read previousArticle: How to Become a starter

(Original Author: The article last Monday "How to become an early starter" clearly aroused a lot of people's resonance, the article received a lot of reverse links (a total of 213 replies were added to the reverse link, and the author closed the comments later, otherwise there would be more :)), exceeds any article I have written on this site ............)

(TRANSLATOR: because the previous article received a lot of attention, the author decided to write another article to discuss more details)

First, you need to be aware of the time when you sleep when you are sleepy. (The combination of words in the original sentence does not mean "you need to have correct mixed consciousness and common sense ").

If you do some exciting activities before you go to bed, you will go to bed later, and you will not feel sleepy before you go to bed. During college, I often play poker with dormitory students all night. After dawn, we often go out for breakfast. If I want to work, play with my friends, or do other exciting activities, I can easily go to bed later than usual.

But this is not what I mean: "You need to realize when you are asleep ". I mentioned in this test that "if you cannot read one or two pages of a book in a row (it means you are going to bed )". But that doesn't mean you have to wait until you're exhausted.

The "sign of wanting to sleep" I mean when your mind begins to release hormones, prompting you to sleep. This is different from feeling tired. In fact, you just feel sleepy. But in order for your mind to release hormones, you need to create certain conditions to make it happen. This means you need to slow yourself down before you go to bed. I find reading is the best way to slow down before you go to bed. Some people say reading in bed is a bad habit ....... but I have never had any problem reading books in bed, because when I am too sleepy to read, I can put the book down and fall asleep immediately. But if you like, you can also sit in a chair and read books.

Another test you can use is to ask yourself, "How soon can I fall asleep if I go to bed now ?" If you think it will take more than 15 minutes to fall asleep, I will tell you to continue doing things in your hands and wait until you go to bed.

Once you set a fixed time to wake up, you may need several practices to determine the correct sleeping time range. At the beginning, you may see a big change. You slept too late one night and slept too early the other night. But eventually you will find a feeling that you can feel when you go to bed will immediately fall asleep, and the next day you are still energetic.

To prevent you from going to bed too late, set yourself the latest sleep time. Even if you are not sleeping at all, you should go to bed at that time anyway. I know that I need at least 6.5 hours of sleep every night, but if there is an emergency, I can only sleep for five hours, and the next day is good, the premise is that I do not do this every night. Now, my sleep duration is up to 7.5 hours. Before I start to wake up on time every morning, I often sleep for 8 to 9 hours every night. If I am tired sometimes, I even slept for 10 hours.

If you drink coffee during the day, it seems that this may disrupt your sleep cycle. Because the first article assumes that you don't rely on drugs to stay awake. If you are addicted to coffee, please quit your coffee addiction first. If your brain depends on chemicals, don't expect your sleep to arrive at the right time.

The purpose of the previous article is to explain how to develop a good habit of getting up early. Therefore, the suggestions are directly related to how to develop this habit. Once this habit is developed, it can work subconsciously. You can do exciting activities, such as working or playing an electric game. You will know when you need to go to bed, even if it is different from the previous night's sleeping time. The sleep test I mentioned is very important for developing this habit. However, after the habit is developed, the precise signal (here you should be able to feel sleepy) will replace it.

If you really need it, you can go to bed later from time to time. If I don't go to bed until AM, I don't plan to get up at the next day, but I will get back to the original time on the next day.

I recommend that you always get up for one month at the same time every day to get up early. But after that, you will wake up at that time every day because of conditioned reflection, and it will be hard for you to fall asleep again. I decided to start later on Saturday morning, so I didn't set an alarm, but I automatically woke up. Then I tried to fall asleep again, but I was awake and I couldn't fall asleep again. Oh, okay. Once this habit is developed, it is not difficult to get up on time. It's just like you know when you sleep and you will go to bed.

If you have a child, you must try to adapt to it. I have two children, one of whom is 5 years old and the other is only 1 year old. They woke me up in the middle of the night -- my daughter had a habit. She liked to "Shake" in her bed and told my wife and me about her dream, or sometimes you just want to chat with us. I know that your baby will wake up every few hours, so if this is the case, I suggest you go to bed when you can. It is unlikely that the baby will follow the "Schedule ".

If you cannot get up after your alarm, it seems that you are not self-disciplined. If you have enough self-control, you can jump up from the bed in any way. The initial motivation will work, but the motivation may only last for a few days. The pattern is like a muscle. The more you train it, the more you rely on it. Everyone has its own rules (Can you control your breathing ?), But not everyone intentionally develops it. There are many ways to develop patterns-you can read the entire six articles on how to build patterns (I will translate the classic part of the six articles later, if you want to learn more about how to develop a regular expression, you can subscribe to my blog by using SHRIMP capture or other subscription tools ). Basically, it can be attributed to overcoming some small challenges, defeating them, and gradually becoming a habit. This is like a weightlifting exercise. When your self-control gets stronger, challenges like getting up at a specific time will eventually become so simple. But if your self-control decline, it will be like an insurmountable obstacle.

Why should we get up early?

The main reason I want to say is that you can have more time to do things that are more interesting than sleeping (Translator: I think it is "more meaningful.

Once again, I have saved 10 to 15 hours a week to do this. The extra time efficiency is obvious. By half past six A.M., I had completed my exercises, took a bath, had breakfast, and prepared to go to work at my desk. I can squeeze a lot of time every day to do some productive work, and I usually finish a day's work before five o'clock P.M. (that includes private "Jobs" such as sending emails and paying bills, pick up my daughter in kindergarten, etc ). This gives me 5 to 6 hours of free time every night to care about my family, participate in leisure activities, host programs, read and write diaries. Most importantly, I am still energetic during this period. Taking the time to do all the things that are important to me can make me feel very balanced, relaxed, and optimistic.

Think about what you can do with free time. Even if you have 30 minutes to spare every day, it is enough for you to exercise, read, maintain a blog, meditate, cook healthy meals, learn an instrument, and so on. A small amount of data, even if a short period of time passes through a year of accumulation every day, will become huge. The additional 30 minutes a day is 182.5 hours. This can be longer than a month (40 hours per week ). If you can save 60 minutes a day, the time you can save will double. If you can save 90 minutes a day, it will triple. For me, I can save about 90 minutes every day. That is to say, every ten years I work is equivalent to eleven years of work by others. I can use the time of that year to do things that I didn't have time to do before. How wonderful it is!

English:

Stimulating-stimulating activity
Participate in the participation in a game, participate in the participation in a game to join a game
Concentration, focus on do something with concertration concentrate on doing something
Exhaustion exhausted, exhausted drop from exhaustion exhausted
Original, original, and original of the original post
Motivation motivation what's your motivation of doing this thing? What are your motivations for doing this?
Conquer defeat, conquer, and overcome (difficulties, etc.) conquer the challenges defeat challenges
Basically, basically
Determined by established
Discipline discipline, training, rules, punishment
Recommend recommendations, introductions, and recommendations
Drawsy sleepy, hypnotized
Oscillation swing and Vibration