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。你還在為起床而困擾嗎?你早晨精力充沛嗎?哦?想要感覺(jué)良好，讓你的生活煥發(fā)活力?讀完這篇文章，你將徹底了解，我與其他眾多夜貓子時(shí)如何訓(xùn)練自己早早醒來(lái)，以及你的每個(gè)早晨將如何讓你準(zhǔn)備好擁抱成功。接下來(lái)讓我們一起來(lái)看看起床之忍術(shù)三部曲。

Ninja Technique # 1 - How to Jump Over Bamboo Trees起床忍術(shù)第一招：跳過(guò)竹林的秘訣

Imagine a Grand Master Ninja nonchalantly jumps over a 5 meter high wall. Crazy, huh?想象一下，一位超級(jí)忍者飛躍一堵五米高的墻而面不改色。難以想象，對(duì)吧?

When I decided to change from a night owl to a morning lark, I turned back my alarm clock 15 minutes earlier。當(dāng)我決心要從夜貓子轉(zhuǎn)變成早起的鳥(niǎo)兒時(shí)，我將鬧鐘調(diào)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后適應(yīng)了這種時(shí)間調(diào)整，我便再把鬧鐘調(diào)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(gè)月后，我每天恰好在5點(diǎn)57分醒來(lái)，離鬧鐘響起還有3分鐘。

Ninja Technique # 2 – Send pleasure hormones gushing起床忍術(shù)第二招：讓愉悅荷爾蒙奔涌起來(lái)吧!

When you were EXCITED, your brains were pumping endorphins, dopamines and adrenalines (pleasure hormones) like a fire hose。當(dāng)你興奮時(shí)，你大腦中的內(nèi)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(lái)。

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(gè)簡(jiǎn)單的法子，能幫助你準(zhǔn)時(shí)醒來(lái)。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。第二步便是鍛煉。不像夜貓子說(shuō)的那樣，鍛煉能使你更為精力充沛。

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(dāng)我覺(jué)得困意襲來(lái)，做幾個(gè)開(kāi)合跳便能立馬恢復(fù)清醒。在跑步成為我的慣例后，我感覺(jué)自己體力增強(qiáng)，也不那么玻璃心了。

Ninja Technique # 3 - Sleeping Smarter起床忍術(shù)第三招：提高睡眠質(zhì)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(jīng)過(guò)數(shù)百萬(wàn)年的演變進(jìn)化后，我們?nèi)祟愒诤谝怪袝?huì)自然分泌褪黑激素(睡眠荷爾蒙)。這種荷爾蒙有助于人們熟睡，進(jìn)行自我修復(fù)。

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(xué)研究表明，電子設(shè)備的光會(huì)阻斷褪黑激素的分泌。除了太陽(yáng)光，室內(nèi)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(xí)慣的做法。(它們超級(jí)簡(jiǎn)單，你現(xiàn)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(guān)掉所有的光源和電子設(shè)備(包括我的手機(jī)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(jiǎn)短地進(jìn)行沉思，調(diào)節(jié)呼吸。這能讓我頭腦放空，準(zhǔn)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分鐘后，我真得犯困了，就上床睡覺(jué)。(記住要把你臥室里的所有燈都關(guān)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(mén)。如果你想睡得更沉，并在第二天醒來(lái)時(shí)精力飽滿，那么就試試以上我建議的睡眠三部曲吧。