夜貓子有可能變成早起的鳥兒嗎

It is tough to be a night owl in a world that prioritizes early birds. The standard workday starts earlier than most night owls would like, which leaves many struggling to get enough sleep. Not only that, but the New York Times points out that fewer exercise classes are available at night. If you want to eat out, most of the options left in the middle of the night are unhealthy. With these hindrances to night owls' sleep habits, diet, and exercise routines, it is no surprise that night owls are more prone to developing diseases and even dying early compared to early birds (per Science Daily).

在一個以早起鳥為主的世界里，做夜貓子很難。標準的工作日開始時間比大多數(shù)夜貓子想要的要早，這使得許多人難以獲得足夠的睡眠。不僅如此，《紐約時報》還指出，晚上的健身課更少了。如果你想出去吃飯，大多數(shù)在半夜留下的選擇都是不健康的。有了這些對夜貓子睡眠習(xí)慣、飲食和鍛煉習(xí)慣的阻礙，與早起的人相比，夜貓子更容易患上疾病，甚至死得早也就不足為奇了(《科學(xué)日報》)。

Some night owls have developed a schedule that works perfectly, allowing them to maintain a healthy diet and get enough sleep and exercise. For the night owls who struggle with this, the good news is that it may be possible to train yourself to become an early bird. A 2019 study published in Sleep Medicine found that shifting to an earlier bedtime improved night owls' mental health, as well as their cognitive and physical performance.

一些夜貓子制定了一個完美的時間表，讓他們保持健康的飲食、充足的睡眠和鍛煉。對于夜貓子來說，好消息是你可以訓(xùn)練自己成為早起的人。2019年發(fā)表在《睡眠醫(yī)學(xué)》(Sleep Medicine)上的一項研究發(fā)現(xiàn)，提前就寢改善了夜貓子的心理健康，以及他們的認知和身體表現(xiàn)。

Make no mistake: Training yourself to be an early bird will be hard, but it's possible with enough work and determination. Michelle Drerup, director of behavioral sleep medicine at the Cleveland Clinic, suggests gradually shifting your alarm clock earlier by 15-20 minutes every few days until you reach your ideal schedule. She notes that consistency is essential; don't slip up by sleeping in too late on your days off, as that may leave you right back where you started (per Live Science).

別搞錯了：訓(xùn)練自己成為一個早起的人是很困難的，但只要有足夠的努力和決心，就是可能的。克利夫蘭診所行為睡眠醫(yī)學(xué)主任米歇爾·德魯普建議，每隔幾天將鬧鐘提前15-20分鐘，直到你達到理想的時間表。她指出，保持規(guī)律至關(guān)重要;不要在休息日睡得太晚，因為這可能會讓你前功盡棄(《生活科學(xué)》)。

Shifting your sleep schedule will involve shifting the rest of your schedule as well. You won't want to exercise or eat too close to bedtime. Ideally, you should exercise in the morning or afternoon, and eat your final meal at least a few hours before going to bed. To fall asleep more easily, you should try to limit light exposure within an hour of bedtime, as light can impede your body's production of melatonin, the hormone that helps you sleep. On the other hand, sleep neurologist Cathy Goldstein tells Popular Science that exposing yourself to light early in the morning can shift your internal clock earlier, making it easier to wake up.

改變你的睡眠時間表也包括改變你的其他時間表。你不會想在睡前鍛煉或吃太多東西。理想情況下，你應(yīng)該在早上或下午鍛煉，并在睡覺前至少幾個小時吃你的最后一餐。為了更容易入睡，你應(yīng)該盡量在睡前一小時內(nèi)限制光線照射，因為光線會阻礙身體產(chǎn)生褪黑素，褪黑素是一種幫助睡眠的激素。另一方面，睡眠神經(jīng)學(xué)家凱西·戈爾茨坦告訴《大眾科學(xué)》雜志說，清晨將自己暴露在陽光下可以使你的身體生物鐘提前，從而更容易醒來。