音頻鏈接：喜馬拉雅｜時間管理100講
Today, I’m going to talk about forming a habit which seems very hard to develop—going to bed early!
今天要給大家分享一個對于很多人來講都覺得非常難養成的習慣---早睡！
In my first lesson, I said, “A wonderful day starts by getting up early.”
我在前面幾講中說到：“美好的一天從起床開始。”
It should be no surprise then that a wonderful day ends up with going to bed early too.
當然相對的，美好的一天以睡覺結束。
Going to bed early is so important, but many people can’t do it.
早睡很重要，但是很多人做不到。
Why?
這是為什么呢？
Because we don’t have rituals.
因為大家缺少儀式感。
You see it is only after we feel satisfied that our day is over that we can actually fall asleep soundly.
當大家心滿意足地覺得今天結束了，你就能放松地睡一個好覺。
However, because most people don’t live an online life where we are accomplishing tasks.? Instead most people live offline lives devoid of productivity.
但是大部分的朋友在白天的時候，沒有過前幾講中我講到的“線上的生活”，大家過的是忙亂的“線下人生”。
Most people don’t have the habit of “eating frogs”, and they don’t review and plan their time.? They don’t have the right methods or the right tools. They procrastinatetheir important work into the afternoon and end up working overtime into the evening ……
大部分的朋友早上沒有早起“吃青蛙”的習慣，也沒有專注檢視自己日程的時間，大家沒有工具，也沒有方法，大家習慣性地把重要的工作拖到下午來做，晚上就加班......
Those who live this way find that peace is rare in their lives.
人生難得一個“靜”字。
Zhuge Liang, a famous Chinese leader and scholar from the 2nd century AD, said in a letter, “Keep peaceful and you will win through.”
諸葛亮寫詩：寧靜以致遠。
If we don’t have time to enjoy peace, then we can’t fully relax.
如果大家沒有靜的時間，那么你就不能得到完全的放松。
So we need a way to find peace before we can fall asleep at night.
所以在你準備睡覺之前的這段時光，你應該想辦法使自己靜下來。
And what time is the right time to fall asleep?
那么究竟幾點睡比較合適呢？
And why should we go to sleep early other than for health reasons?
早睡除了能讓身體健康以外，它還有什么意義呢？
We need to think about “getting up early” in a logical way.
那我們就不得不用“早起”對應著來談一談。
In fact, the key to having healthy body and a focused mind doesn’t lie in going to bed early and getting up early. The logic behind it is the quality of the sleep you get.
其實睡眠能使身體健康的關鍵不在于早睡和早起，早睡早起背后的邏輯是：睡眠的質量。
Without enough quality sleep we will not have the energy to complete the important tasks in our life.
也就是說人一天必須睡夠，必須擁有高質量的睡眠，這樣才能活得健康，才能擁有旺盛的精力去做事。
I want to suggest to you that we maintain a balance of waking time to sleeping time in a 2:1 ratio.
建議大家把活動和睡眠的時間用2：1分配。
Since we must get up early, we must sleep early as well in order to ensure we have enough energy the next day.
因為我們的易效能時間管理提倡早起，所以反推，為了保證充足的睡眠時間，大家就必須得早睡。
Going to bed early is for the body; getting up early is for the heart.
早睡是為了身體，早起是為了內心。
So what specific time should we get up early?? Do you remember from our earliest lessons?
那么早起是指幾點呢？你還記得我們早期課程上面講過的嗎？
There’s no specific time!
早起沒有固定的時間！
As the saying goes, “we work from sunrise and rest from sunset.”
我們講：“日出而作，日落而息。”
The sun rises at different times throughout the year and the seasons and is different for each time zone.? For example, the sun rises at different time in Hangzhou, in the east of China; as it does in Chengdu, in central China or in Xijiang, the west of China. In China there is only one time zone but the sun still rises at different times in each of these locations.
一年四季中不同時間和不同地域，太陽升起時間是不固定的。比如，在中國的東部杭州和中國的中部成都，以及中國的西部新疆，大家采用的都是北京時間，但是日出的時間完全不一樣的。
I travel all over China to give lectures for my company Yixiaoneng about time management and in the morning, I have the habit of jogging.
我會去全國各地講易效能時間管理的課程，也有早起晨跑的習慣。
I deliberately choose to run in the morning instead of the afternoon or at night because according to my studies, I’ve found that getting up with the sun has been scientifically proven to be the best time to jog.Since the air is freshest just after sunrise, it is the best time to jog. We’d better wake 1 hour before sunrise.
經過我研究發現，以日出為起床的時間標準最科學。由于早上太陽出來以后空氣比較好，才適合跑步，那么我們起床的時間在日出前1個小時左右最好。
So, we get up at 6:00 in winter, and 5:00 in the summer.
所以我們冬天大約6：00起床，夏天大約5：00起床。
The rule is to wake up with the sun in whatever city you are in.
大體的原則是：在不同的城市，保持跟隨太陽的節奏。
So, fellow students of Yixiaoneng get up at 5 am and go to bed at 10 pm in the summer. The arrangement changes in the winter, we get up at 6 am and go to bed at 10 or 11 pm.
所以易效能的伙伴在夏天過的是晚十早五的生活，在冬天我們過的是晚十或晚十一，然后早六的生活。
It’s important to understand that getting up early and sleeping early at night are relative times.? The time depends on the sun rise and sun set in the location you’re in.
到這里大家應該就明白了：早睡早起是相對而言的。這取決于你當地的日出和日落時間。
Therefore while we all get up early and sleep early too, there is no set time to wake and sleep.? It depends on the season and the location.
相對于大部分的伙伴，我們是早睡早起的，但是對于我們自己而言，一年四季，在不同的地理坐標，我們是有彈性的。
This habit conforms to principles of Huangdi Neijing, the most important book of ancient Chinese medicine.
這樣也符合了《黃帝內經》的原則。
The book stresses putting more emphasis on the quality of sleep, rather than the amount of sleep. Getting up early and going to bed early is a way to enhance the quality of your sleep.
我們重點關注的是睡眠的質量，其次才是睡眠的時間，而早睡早起是最能讓我們得到高質量睡眠的途徑。
If we want to get up early we must sleep early and the time differs in each season.
如果大家要早起，那么就一定要早睡。春夏秋冬的入睡時間點可以不一樣。
The other important thing is that we must be at peace before going to sleep.
在入睡前的這段時間一定要“靜”。
I recommend that we all wash our feet with hot water, eat less at dinner, and do no exercise just before sleeping.
那么我推薦大家睡前入靜的方法是：熱水泡腳，晚餐早食，少食，不運動。
Today we learned about preparing for bed and when to sleep.
那么總結一下，今天和大家分享的話題是：睡覺的時間和睡前的準備。
I’m reminded of two more quotes:
“If you don’t want to be pretty, don’t go to bed before 10 pm.
If you don’t want to live a long life, don’t go to bed before 12 am.
最后送大家兩句話：10點鐘不睡覺是不要臉，12點鐘不睡覺是不要命。
Do you wish to be ugly or to die early?
曾經的你是不要臉，還是不要命？
I hope that we will all be pretty and live a long life.
希望大家以后做一個既要臉，又要命的人。
So like Ben Franklin says, “Early to bed and early to rise make a man healthy, wealthy and wise!
晚上睡得好，早上就能起得早，早上能起早，你就能收獲很多生命中的不可能！
