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。

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。