我是如何每天凌晨 3:14 起床的 | 训练你的生物钟：英语精读讲义

Waking up early, the world seems so quiet. 語法

早早醒来，世界显得如此安静。

Rest of your family and friends are sleeping,

家人和朋友们都还在熟睡，

but you're getting out of bed, washing your face,

而你却起床、洗脸，

and sitting on your desk to start your day early

坐在书桌前，早早开始新的一天，

to get that work done,

去完成那些工作，

to do that exercise.

去做那些运动。

Achieving it all a few hours before everyone else wakes up.

在其他人醒来前的几小时里搞定这一切。

This video is brought to you by Squarespace. 短語搭配

本视频由 Squarespace 赞助播出。

I've always been a morning person 用詞

我一直是个早起的人，

and been waking up between 3:00 to 4:00 a.m. since I can remember. 短語搭配

从记事起，我就习惯在凌晨 3:00 到 4:00 之间醒来。

Currently, I'm a fourth-year medical student

目前，我是一名大四的医学生。

and when I first started med school, 用詞

刚上医学院时，

I had a lecture by a neurology professor about circadian rhythms, 用詞

我听了一位神经学教授关于昼夜节律的讲座，

which means your biological body clock. 用詞

也就是所谓的生物钟。

That lecture had seven to eight slides,

那次讲座有七八张幻灯片，

but for you, I pulled out the key information 短語動詞

但我为你提炼出了关键信息，

and also added some tips from my personal experience as an extreme early bird. 習語

并结合我作为一个极端早起者的个人经验，添加了一些建议。

Everyone is unique and have different biological clocks.

每个人都是独一无二的，拥有不同的生物钟。

This chart that I stole from the professor shows that there are people with various biological clocks in our world,

这张我从教授那里借来的图表显示，世界上有各种不同生物钟的人，

starting from extreme morning people like myself to extreme night people, 語法

从像我这样的极端早起型，到极端的夜猫子型，

so people who tends to stay up until later at night or even until early morning. 短語動詞

也就是那些倾向于熬夜甚至直到清晨才睡的人。

It's a whole spectrum. 習語

这是一个完整的谱系。

You must have heard Apple CEO, Michelle Obama, The Rock,

你一定听说过苹果 CEO、米歇尔·奥巴马、巨石强森，

all of those successful celebrities wake up before 5:00 a.m.

这些成功的名人都习惯在凌晨 5:00 前起床。

Waking up early is often portrayed as being productive in the media. 用詞

在媒体中，早起通常被描绘成高效的象征。

Contrary to common belief, 表達脈絡

与普遍看法相反，

being an early bird doesn't automatically make you more productive than night owls and vice versa. 講解

早起并不意味着你就自动比夜猫子更高效，反之亦然。

There has been many occasions, especially on holidays, 語法

有很多次，特别是在假期，

where I still wake up at 3:00 a.m.,

虽然我还是在凌晨 3:00 醒来，

but binge watch my favorite Netflix show, 用詞

但我却在刷我最喜欢的 Netflix 剧集，

which is questionably a productive activity. 語氣意圖

这算不算高效活动还真不好说。

So, it's about how you spend your time, 表達脈絡

所以，关键在于你如何利用时间，

whether it's an early morning or late at night. 語法

无论是在清晨还是深夜。

But for me, one of the biggest advantages of waking up early 語法

但对我来说，早起的最大优势之一，

is that there are less distractions in early hours of the day,

就是清晨时分的干扰较少，

which makes it ideal for deep focus work. 短語搭配

这使其成为深度专注工作的理想时间。

It's described by Newport as state of distraction-free concentration 用詞

Newport 将其描述为一种无干扰的专注状态，

when your brain works at its maximum potential.

此时你的大脑能发挥最大潜能。

If you want to become more of a morning person, 短語搭配

如果你想成为一个更倾向于早起的人，

you can train your body clock 習語

你可以训练你的生物钟。

and here is how I wake up at 3:00 a.m. naturally without an alarm.

以下是我如何在不需要闹钟的情况下自然地在凌晨 3:00 醒来的方法。

Firstly, go to bed early.

首先，早睡。

It sounds basic, but it is essential.

这听起来很基础，但却至关重要。

Let's ask my flatmates about my sleep schedule,

让我们问问我的室友关于我的睡眠时间表，

who's been witnessing me wake up and go to sleep throughout the year.

她们这一年来一直见证着我的作息。

Here I am with Clara.

这是我和 Clara。

Lavie. As known as flatmate number one.

Lavie，也被称为头号室友。

What?

什么？

No, I am flatmate number one.

不，我才是头号室友。

Actual flatmate number one.

真正的头号室友。

How is my sleep schedule like?

我的睡眠时间表是怎样的？

Very odd.

非常古怪。

It's really weird.

真的很奇怪。

Only time I see Emine is if I'm up in the morning for my breakfast 語法

我唯一见到 Emine 的时候，就是我早上起来吃早餐，

and that's when she has her lunch.

而那时她正在吃午餐。

We barely see you because you're asleep 用詞

我们几乎见不到你，因为你睡得

so early.

太早了。

We just hang out in the mornings. 短語動詞

我们要么只能在早上聚聚。

Do you know what time I wake up and go to sleep?

你们知道我几点起床几点睡觉吗？

Oh.

噢。

Um I think you wake up at like around 4:00 a.m. 語氣意圖

嗯，我觉得你大概凌晨 4:00 起床，

and about 6:00 p.m. I think you go to bed.

然后大概下午 6:00 就上床睡觉了。

Even though my flatmates exaggerated it,

虽然我的室友们有些夸张，

but I still go to bed early around half past seven 用詞

但我确实睡得很早，大概在七点半左右，

because getting enough sleep is the key to waking up feeling refreshed. 短語搭配

因为获得充足的睡眠是醒来时感到神清气爽的关键。

For me, enough sleep means 7 and a half hours of sleep,

对我来说，充足的睡眠意味着 7 个半小时，

but this can change from person to person 短語搭配

但这因人而异，

and it also differs by age.

也会随着年龄而变化。

These are the hours of sleep each age group need according to Health Service of the UK. 文化背景

根据英国卫生服务机构的数据，这是各年龄段所需的睡眠时间。

That's why you really want to avoid sacrificing sleep to become an early riser 短語搭配

这就是为什么你要避免为了早起而牺牲睡眠，

because it will catch up with you. 習語

因为这最终会反噬你。

You can cut your sleep short to wake up early for a couple of days, 習語

你可以为了早起而缩短几天的睡眠时间，

but then sleep deprivation will cause you poor concentration, 用詞

但随后的睡眠剥夺会导致注意力不集中、

anxiety,

焦虑、

tiredness during the day,

白天的疲惫感，

and it won't be a sleep routine you can maintain.

而且这不是一个你能长期维持的睡眠习惯。

If early rising means cutting sleep, 表達脈絡

如果早起意味着削减睡眠时间，

don't do it.

那就别这么做。

How to fall asleep early using light therapy.

如何利用光疗法早点入睡。

If you're not used to sleeping early, 語法

如果你不习惯早睡，

once you're in bed, 短語搭配

一旦躺在床上，

falling asleep can be difficult.

入睡可能会很困难。

Reducing blue light exposure before bed is helpful. 用詞

睡前减少蓝光暴露很有帮助。

Studies found that warmer colored lights increase melatonin production, 用詞

研究发现，暖色调的光线会增加褪黑素的分泌，

which is the sleep hormone of the body,

这是身体的睡眠激素，

the hormone which makes you more sleepy.

一种让你感到困倦的激素。

To encourage my body to sleep,

为了鼓励我的身体入睡，

I make my LED lights warmer colored,

我会把 LED 灯调成暖色调，

so yellow, orange,

比如黄色、橙色，

and red tones.

和红色调。

If you don't have access to LED lights, 短語搭配

如果你没有 LED 灯，

then you can just make your room darker by dimming your lights. 短語搭配

你可以通过调暗灯光来让房间变暗。

Also, less exposure to bright lights by reducing screen time on your phone or on your laptop 用詞

此外，当你开始放松时，减少手机或笔记本电脑的屏幕时间，

as you start winding down should help as well. 短語動詞

从而减少暴露在强光下，这也会有帮助。

I choose to just not bring my phone into my bed

我选择不把手机带上床，

so I don't scroll on TikTok and Instagram aimlessly

这样我就不会漫无目的地刷 TikTok 和 Instagram，

whilst I'm supposed to sleep. 語法

而在本该睡觉的时候浪费时间。

You can also make use of lights when you wake up in the morning. 短語搭配

你也可以在早上醒来时利用光线。

This is actually part of a treatment called light therapy in medicine 文化背景

这实际上是医学上称为光疗法的一部分，

and it's used in patients with sleep disorders.

用于治疗睡眠障碍患者。

You can create light therapy at home for cheap 用詞

你可以在家低成本地进行光疗，

by just doing the opposite of what you do in the evening.

只需做与晚上相反的事情即可。

So, when you first wake up in the morning,

所以，当你早上刚醒来时，

make your lights cooler colored like blue or cool white 用詞

把灯光调成冷色调，如蓝色或冷白色，

or you could just make your room brighter by turning on your lights.

或者你可以直接开灯让房间变亮。

And it helps you feel more energized and alert during the day. 短語搭配

这有助于你在白天感到更有活力和清醒。

Morning routines and waking up with a plan.

早晨例程和带着计划醒来。

Having a goal and a plan motivates you 語法

拥有目标和计划会激励你，

and makes it easy to get up. 語法

让你更容易起床。

So, understand why you want to wake up early in the first place. 短語搭配

所以，首先要明白你为什么要早起。

For example, because you want to get ahead of your revision before school 短語動詞

例如，因为你想在上学前赶进度复习，

or exercise before work

或者在工作前锻炼，

or just have time to meditate and pray before leaving home.

或者只是想在离家前有时间冥想和祈祷。

Having a morning routine sets the tone for the day 習語

拥有一个早晨例程可以为一天定下基调，

and it gives a sense of structure and purpose, 短語搭配

它赋予了一种结构感和目标感，

which can help improve overall productivity of your day.

这有助于提高你一天的整体效率。

And when you're being consistent with your morning routine,

当你坚持你的早晨例程时，

your body becomes used to the schedule 語法

你的身体会适应这个时间表，

and helps you naturally wake up at the same time each day.

帮助你每天在同一时间自然醒来。

For me, early morning is the time where I can focus and learn the best,

对我来说，清晨是我能最好地专注和学习的时间，

so I prioritize getting as much studying done as possible. 語法

所以我优先考虑尽可能多地完成学习任务。

If you want to see my 3:00 a.m. morning routine,

如果你想看我凌晨 3:00 的早晨例程，

you can watch it here.

可以在这里观看。

Exercise.

锻炼。

It's well known that exercise has lots of benefits

众所周知，锻炼有很多好处，

and one of them is that it increases sleep quality and helps you fall asleep faster. 短語搭配

其中之一是它可以提高睡眠质量并帮助你更快入睡。

Exercise affects your body clock by increasing body temperature

锻炼通过提高体温影响你的生物钟，

and by producing adrenaline rush, 用詞

并产生肾上腺素激增，

which makes you more awake and alert.

这让你更加清醒和警觉。

That's why it's recommended to exercise in the morning or early afternoon. 語法

这就是为什么建议在早上或下午早些时候锻炼。

Avoid doing high-intensity exercise within an hour of bedtime 短語搭配

避免在睡前一小时内进行高强度运动，

as it can keep you up at night. 短語動詞

因为它可能会让你彻夜难眠。

For longer lasting results,

为了获得更持久的效果，

move your body clock slowly. 習語

慢慢移动你的生物钟。

So, advance your bedtime a bit earlier each night 用詞

也就是每晚将睡觉时间提前一点，

until the desired bedtime is reached. 語法

直到达到理想的就寝时间。

For example, go to bed at midnight one night,

例如，第一天午夜睡觉，

then 11:45 the next,

第二天 11:45，

then 11:30 the following night,

第三天 11:30，

and so on.

以此类推。

Doing this progressive change in your sleep routine 用詞

在你的睡眠习惯中进行这种渐进式的改变，

will help your body adapt more easily.

将有助于你的身体更容易适应。

Consistency.

一致性。

Keeping your night routine consistent and following bedtime rituals are useful. 短語搭配

保持晚间例程的一致性并遵循睡前仪式很有用。

For example, simple stuff like brushing your teeth,

例如，像刷牙、

putting on your pajamas,

穿睡衣这类简单的事情，

whatever you usually do before going to bed,

无论你通常在睡前做什么，

do it a bit earlier.

都把它们提前一点做。

This reinforces in your mind that it is bedtime. 短語搭配

这会在你的大脑中强化“睡觉时间到了”的信号。

Diet.

饮食。

Eating late at night or too close to bedtime can keep you awake, 短語搭配

深夜进食或离睡觉时间太近进食会让你保持清醒，

especially if it's a big meal.

特别是如果那是一顿大餐的话。

Your body will be focused on digesting the food 語法

你的身体会专注于消化食物，

rather than relaxing and preparing for sleep.

而不是放松下来准备睡觉。

I usually eat my last meal of the day at least three hours before bed. 短語搭配

我通常在睡前至少三小时吃完一天的最后一餐。

Also, avoiding caffeine and sugary food in the evening

此外，避免在晚上摄入咖啡因和含糖食物，

improves quality of sleep as well.

也能改善睡眠质量。

So, why do I wake up early?

那么，我为什么要早起？

Many people in my comments seem worried because I wake up at 3:00 a.m. every day,

评论区的很多人似乎很担心，因为我每天凌晨 3:00 起床，

but I've been living like this for over 20 years now. 語法

但我这样生活已经超过 20 年了。

I'm naturally a morning person.

我天生就是个早起的人。

My default is to wake up early. 語法

我的默认设置就是早起。

I'm embracing what works best for me and my schedule, 短語搭配

我欣然接受最适合我和我日程安排的方式，

and I hope you do the same,

我希望你也做同样的事，

whether it means waking up late or early. 語法

无论这意味着晚起还是早起。

If you want to find out about your body clock, 短語動詞

如果你想了解你的生物钟，

you can check out the questionnaire I put in the description. 短語動詞

可以查看我在简介中放置的问卷。

I linked the exact questionnaire

我链接了那个神经学家

the neurologist asked us to do before the lecture.

在讲座前让我们做的完全一样的问卷。

Oh, wait.

噢，等等。

I need to think what I have to say first.

我得先想好我要说什么。

Okay.

好的。

What do I want to say?

我想说什么来着？

Whatever you wanna say.

你想说什么都行。

Lovely.

太棒了。