我如何每天凌晨 3:14 起床 | 訓練你的生理時鐘：英語精讀講義

Waking up early, the world seems so quiet. 文法

早早醒來，世界顯得如此安靜。

Rest of your family and friends are sleeping,

家人和朋友們都還在熟睡，

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

而你卻起床、洗臉，

and sitting on your desk to start your day early

坐在書桌前，早早開始新的一天，

to get that work done,

去完成那些工作，

to do that exercise.

去做那些運動。

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

在其他人醒來前的幾小時裡搞定這一切。

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

本影片由 Squarespace 贊助播出。

I've always been a morning person 用詞

我一直是個早起的人，

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

從有記憶以來，我就習慣在凌晨 3:00 到 4:00 之間醒來。

Currently, I'm a fourth-year medical student

目前，我是一名大四的醫學生。

and when I first started med school, 用詞

剛上醫學院時，

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

我聽了一位神經學教授關於晝夜節律的講座，

which means your biological body clock. 用詞

也就是所謂的生理時鐘。

That lecture had seven to eight slides,

那次講座有七八張投影片，

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

但我為你提煉出了關鍵資訊，

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

並結合我作為一個極端早起者的個人經驗，添加了一些建議。

Everyone is unique and have different biological clocks.

每個人都是獨一無二的，擁有不同的生理時鐘。

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

這張我從教授那裡借來的圖表顯示，世界上有各種不同生理時鐘的人，

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

從像我這樣的極端早起型，到極端的夜貓子型，

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

也就是那些傾向於熬夜甚至直到清晨才睡的人。

It's a whole spectrum. 慣用語

這是一個完整的光譜。

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

你一定聽說過蘋果 CEO、蜜雪兒·歐巴馬、巨石強森，

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

這些成功的名人都習慣在凌晨 5:00 前起床。

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

在媒體中，早起通常被描繪成高效的象徵。

Contrary to common belief, 表達脈絡

與普遍看法相反，

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

早起並不意味著你就自動比夜貓子更高效，反之亦然。

There has been many occasions, especially on holidays, 文法

有很多次，特別是在假期，

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

雖然我還是在凌晨 3:00 醒來，

but binge watch my favorite Netflix show, 用詞

但我卻在狂追我最喜歡的 Netflix 影集，

which is questionably a productive activity. 語氣意圖

這算不算高效活動還真不好說。

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

所以，關鍵在於你如何利用時間，

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

無論是在清晨還是深夜。

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

但對我來說，早起的最大優勢之一，

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

就是清晨時分的干擾較少，

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

這使其成為深度專注工作的理想時間。

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

Newport 將其描述為一種無干擾的專注狀態，

when your brain works at its maximum potential.

此時你的大腦能發揮最大潛能。

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

如果你想成為一個更傾向於早起的人，

you can train your body clock 慣用語

你可以訓練你的生理時鐘，

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鬧鐘的情況下自然地在凌晨 3:00 醒來的方法。

Firstly, go to bed early.

首先，早睡。

It sounds basic, but it is essential.

這聽起來很基本，但卻至關重要。

Let's ask my flatmates about my sleep schedule,

讓我們問問我的室友關於我的睡眠時間表，

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

她們這一年來一直見證著我的作息。

Here I am with Clara.

這是我和 Clara。

Lavie. As known as flatmate number one.

Lavie，也被稱為頭號室友。

What?

什麼？

No, I am flatmate number one.

不，我才是頭號室友。

Actual flatmate number one.

真正的頭號室友。

How is my sleep schedule like?

我的睡眠時間表是怎樣的？

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 文法

我唯一見到 Emine 的時候，就是我早上起來吃早餐，

and that's when she has her lunch.

而那時她正在吃午餐。

We barely see you because you're asleep 用詞

我們幾乎見不到你，因為你睡得

so early.

太早了。

We just hang out in the mornings. 片語動詞

我們就只能在早上聚聚。

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

你們知道我幾點起床幾點睡覺嗎？

Oh.

噢。

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

嗯，我覺得你大概凌晨 4:00 起床，

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

然後大概下午 6:00 就上床睡覺了。

Even though my flatmates exaggerated it,

雖然我的室友們有些誇張，

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

但我確實睡得很早，大概在七點半左右，

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

因為獲得充足的睡眠是醒來時感到神清氣爽的關鍵。

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

對我來說，充足的睡眠意味著 7 個半小時，

but this can change from person to person 片語搭配

但這因人而異，

and it also differs by age.

也會隨著年齡而變化。

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

根據英國衛生服務機構的數據，這是各年齡層所需的睡眠時間。

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

這就是為什麼你要避免為了早起而犧牲睡眠，

because it will catch up with you. 慣用語

因為這最終會反噬你。

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

你可以為了早起而縮短幾天的睡眠時間，

but then sleep deprivation will cause you poor concentration, 用詞

但隨後的睡眠剝奪會導致注意力不集中、

anxiety,

焦慮、

tiredness during the day,

白天的疲憊感，

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

而且這不是一個你能長期維持的睡眠習慣。

If early rising means cutting sleep, 表達脈絡

如果早起意味著削減睡眠時間，

don't do it.

那就別這麼做。

How to fall asleep early using light therapy.

如何利用光照治療早點入睡。

If you're not used to sleeping early, 文法

如果你不習慣早睡，

once you're in bed, 片語搭配

一旦躺在床上，

falling asleep can be difficult.

入睡可能會很困難。

Reducing blue light exposure before bed is helpful. 用詞

睡前減少藍光暴露很有幫助。

Studies found that warmer colored lights increase melatonin production, 用詞

研究發現，暖色調的光線會增加褪黑激素的分泌，

which is the sleep hormone of the body,

這是身體的睡眠荷爾蒙，

the hormone which makes you more sleepy.

一種讓你感到困倦的荷爾蒙。

To encourage my body to sleep,

為了鼓勵我的身體入睡，

I make my LED lights warmer colored,

我會把 LED 燈調成暖色調，

so yellow, orange,

比如黃色、橙色，

and red tones.

和紅色調。

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

如果你沒有 LED 燈，

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

你可以透過調暗燈光來讓房間變暗。

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

此外，當你開始放鬆時，減少手機或筆記型電腦的螢幕時間，

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

從而減少暴露在強光下，這也會有幫助。

I choose to just not bring my phone into my bed

我選擇不把手機帶上床，

so I don't scroll on TikTok and Instagram aimlessly

這樣我就不會漫無目的地滑 TikTok 和 Instagram，

whilst I'm supposed to sleep. 文法

而在本該睡覺的時候浪費時間。

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

你也可以在早上醒來時利用光線。

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

這實際上是醫學上稱為光照治療的一部分，

and it's used in patients with sleep disorders.

用於治療睡眠障礙患者。

You can create light therapy at home for cheap 用詞

你可以在家低成本地進行光照治療，

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

只需做與晚上相反的事情即可。

So, when you first wake up in the morning,

所以，當你早上剛醒來時，

make your lights cooler colored like blue or cool white 用詞

把燈光調成冷色調，如藍色或冷白色，

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

或者你可以直接開燈讓房間變亮。

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

這有助於你在白天感到更有活力和清醒。

Morning routines and waking up with a plan.

早晨例行公事和帶著計畫醒來。

Having a goal and a plan motivates you 文法

擁有目標和計畫會激勵你，

and makes it easy to get up. 文法

讓你更容易起床。

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

所以，首先要明白你為什麼要早起。

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

例如，因為你想在上學前趕進度複習，

or exercise before work

或者在工作前運動，

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

或者只是想在離家前有時間冥想和祈禱。

Having a morning routine sets the tone for the day 慣用語

擁有一個早晨例行公事可以為一天定下基調，

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

它賦予了一種結構感和目標感，

which can help improve overall productivity of your day.

這有助於提高你一天的整體效率。

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

當你堅持你的早晨例行公事時，

your body becomes used to the schedule 文法

你的身體會適應這個時間表，

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

幫助你每天在同一時間自然醒來。

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

對我來說，清晨是我能最好地專注和學習的時間，

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

所以我優先考慮盡可能多地完成學習任務。

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

如果你想看我凌晨 3:00 的早晨例行公事，

you can watch it here.

可以在這裡觀看。

Exercise.

運動。

It's well known that exercise has lots of benefits

眾所周知，運動有很多好處，

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

其中之一是它可以提高睡眠品質並幫助你更快入睡。

Exercise affects your body clock by increasing body temperature

運動透過提高體溫影響你的生理時鐘，

and by producing adrenaline rush, 用詞

並產生腎上腺素激增，

which makes you more awake and alert.

這讓你更加清醒和警覺。

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

這就是為什麼建議在早上或下午早些時候運動。

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

避免在睡前一小時內進行高強度運動，

as it can keep you up at night. 片語動詞

因為它可能會讓你徹夜難眠。

For longer lasting results,

為了獲得更持久的效果，

move your body clock slowly. 慣用語

慢慢移動你的生理時鐘。

So, advance your bedtime a bit earlier each night 用詞

也就是每晚將睡覺時間提前一點，

until the desired bedtime is reached. 文法

直到達到理想的就寢時間。

For example, go to bed at midnight one night,

例如，第一天午夜睡覺，

then 11:45 the next,

第二天 11:45，

then 11:30 the following night,

第三天 11:30，

and so on.

以此類推。

Doing this progressive change in your sleep routine 用詞

在你的睡眠習慣中進行這種漸進式的改變，

will help your body adapt more easily.

將有助於你的身體更容易適應。

Consistency.

一致性。

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

保持晚間例行公事的一致性並遵循睡前儀式很有用。

For example, simple stuff like brushing your teeth,

例如，像刷牙、

putting on your pajamas,

穿睡衣這類簡單的事情，

whatever you usually do before going to bed,

無論你通常在睡前做什麼，

do it a bit earlier.

都把它們提前一點做。

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

這會在你的大腦中強化「睡覺時間到了」的訊號。

Diet.

飲食。

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

深夜進食或離睡覺時間太近進食會讓你保持清醒，

especially if it's a big meal.

特別是如果那是一頓大餐的話。

Your body will be focused on digesting the food 文法

你的身體會專注於消化食物，

rather than relaxing and preparing for sleep.

而不是放鬆下來準備睡覺。

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

我通常在睡前至少三小時吃完一天的最後一餐。

Also, avoiding caffeine and sugary food in the evening

此外，避免在晚上攝取咖啡因和含糖食物，

improves quality of sleep as well.

也能改善睡眠品質。

So, why do I wake up early?

那麼，我為什麼要早起？

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

評論區的許多人似乎很擔心，因為我每天凌晨 3:00 起床，

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

但我這樣生活已經超過 20 年了。

I'm naturally a morning person.

我天生就是個早起的人。

My default is to wake up early. 文法

我的預設設定就是早起。

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

我欣然接受最適合我和我行程安排的方式，

and I hope you do the same,

我希望你也做同樣的事，

whether it means waking up late or early. 文法

無論這意味著晚起還是早起。

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

如果你想了解你的生理時鐘，

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

可以查看我在簡介中放置的問卷。

I linked the exact questionnaire

我連結了那個神經學家

the neurologist asked us to do before the lecture.

在講座前讓我們做的完全一樣的問卷。

Oh, wait.

噢，等等。

I need to think what I have to say first.

我得先想好我要說什麼。

Okay.

好的。

What do I want to say?

我想說什麼來著？

Whatever you wanna say.

你想說什麼都行。

Lovely.

太棒了。