太困了早上起不來怎麼辦？對於大多數人來說，早晨起床已經是一件壯舉，昏昏沉沉的睡意也會在起床後伴隨著你。早起不困三大招：控制燈光、不要在床上做無關的事、保持充足的睡眠。
For many of us waking up early is a huge pain in the ass.
對大部分的人來說， 早起是一個很難的事情。
Some of us like to address this problem by setting alarm clocks, but then we often find ourselves feeling tired and sluggish.
有些人喜歡調鬧鐘來解決這個問題，但是我們經常發現自己覺得疲倦和怠慢。所以要怎麼早起而不感到疲倦呢？
So how exactly does one wake up early and not feel tired?
所以要怎麼早起而不感到疲倦呢？
There are three things you need to do in order to wake up early every single day filled with energy.
這裡有三件事情你需要去做，好讓你每一天早起時都能充滿能量。
And the first is to control your lighting.
第一個方法是控制燈光。
Sleep is regulated by the hormone melatonin which is affected by the light that hits your skin.
睡眠是由退黑激素所調節，而退黑激素會被照射在你皮膚上的燈光影響。
Along time ago before the invention of electric lighting, our bodies use this method to allow us to stay awake when the Sun was out and allow us to feel tired and rest when the Sun went down.
在電燈發明很久之前，我們的身體用這種方法來讓我們在白天醒著，讓我們在晚上覺得疲倦而去休息。
However, nowadays this artificial lighting everywhere, in our rooms and on our screens, on our phones, we are constantly bombarding our body with white light which prevents the production of melatonin.
但是如今人造燈光處處可見，我們的房間裡和手機的熒幕上都有人造燈光，我們的身體不斷地浸浴在白光之下，這樣會避免退黑激素的產生。
This is why we have such a hard time falling asleep because at hours way past sunset, we still have these screens and indoor lights blasting us with a ton of white light.
這就是為什麼我們會如此難以入眠，因為在日落數小時之後，我們還是有這些熒幕和戶內電燈，它們發射許多的白光照射著我們。
The best way to combat this is by installing an app called flux on your computer, also called Twilight on your phone.
消除這些影響最好的方式，是安裝一個叫flux的app在你電腦上，這款app在你手機上也叫做Twilight。
This app changes the lighting on your screen throughout the day.
這個app會在一天內更改你的屏幕亮度。
So when the Sun starts to set, it changes the light on your screen from white light to yellow light which simulates the Sun setting and allows melatonin to be produced naturally.
太陽下山後，它會把你屏幕的白光調成黃光，這個過程模擬夜晚降臨，會讓褪黑激素自然分泌。
Lighting is also very important when it comes to feeling energized and awake in the morning.
早晨要是想精力充沛並且很清醒，光線是非常重要的。
You want to keep your blinds open so that when the Sun rises, the natural white light can hit your body and prevent additional production of melatonin.
你需要打開你的窗簾，當太陽升起時，照射到你身體的光線會阻止褪黑激素的進一步分泌。
This will prevent you from feeling sleepy in the mornings.
這樣你就不會早上起來昏昏沉沉的了。
The second tip is to only use your bed for one thing and one thing only which is to sleep.
第二個方法：床就是用來睡覺的，別挪為它用。
A lot of us like to browse our phones in bed or watch TV or even eat and this is bad because our brains look for cues for habits.
很多人喜歡在床上玩手機，看電視，或者在床上吃飯，這些做法並不好，因為我們的大腦尋找形成習慣的信號。
What this means is that when you do any of these activities in bed, your brain starts to associate your bed with eating or watching shows, and this causes you to feel craving such as hunger.
這就意味著當你在床上做這些事情的時候，你的大腦開始把床和這些活動聯繫起來，諸如吃飯，看劇，這會讓你會有饑渴感，例如飢餓感。
So when you use your bed for only sleep, your brain starts associating it with only sleep.
如果你只是用床來睡覺，你的大腦就會只把睡眠和床聯繫起來。
So the moment you lay in bed instead of feeling hungry or excited due to constantly watching shows or eating in bed, you'll feel tired.
所以你一旦躺在床上，你不會有飢餓感或興奮感，而這些感覺是因為你長時間在床上看劇或吃飯造成的，你只會感到疲憊。
if you find yourself having a hard time to fall asleep, it's perfectly okay to read a book.
如果你發現你躺在床上難以入睡，那看一本書是絕對沒問題的。
Reading isn't nearly as stimulating as browsing through your phone or watching TV, so you'll find yourself feeling sleepy in no time.
閱讀不會像瀏覽手機或看電視那麼刺激神經，你會發現你很容易就安眠入睡。
The last tip is hands down the most important and it's going to sound rather obvious.
最後也是最重要的方法，其實聽起來也挺顯而易見的。
It's getting enough sleep.
那就是"充足睡眠"。
The truth of the matter is if you're not getting enough sleep, it doesn't matter what trick you poke, you will wake up feeling tired,
事實上，如果你睡眠不足，不管你想盡什麼辦法，你都會疲乏地醒來。
Your body needs a certain amount of sleep to function properly.
你的身體需要一定的睡眠時間來有效的運轉。
It's just a biological fact, so what you need to do is you need to count back nine hours from when you need to wake up and set that as your bedtime.
這不過是一個生物學上的事實，所以你要做的就是設定你早上醒來時的時間，倒數9個小時，把它作為你入睡的時間點。
So let's say that you have to leave for work or school at 8am, then you need to go to sleep at 11pm.
比如你要在早上8點出發去學校或工作，那你就要在晚上11點睡覺。
And this sounds like common sense, but the trick is to always head to bed around the same time.
這聽起來根本就是常識，但是困難的是要每天都堅持正點睡覺。
Every single day if you do that, then you'll naturally start feeling tired at around 10pm or 11pm, which makes it very easy for you to fall asleep on time.
如果你能堅持這麼做，你在10點到11點自然就會感到疲倦，這樣很容易就能準時進入睡眠。
If you can follow these three concepts, you'll find yourself waking up earlier and feeling better in no time.
如果你能遵循這3個方法， 那你很快就會發現早上起來煥然一新。