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　　一、Fool Your Internal Clock 忽悠你的生物钟

　　Setting your alarm back a full hour is jarring to your system,so take baby steps. Every two days, set the alarm for just 10minutes earlier. And don't stress out about shifting back the timeyou go to sleep. You'll naturally adjust to an earlier bedtime after a few days。

　　直接将你的闹表往前拨一个小时，这种方式对你的身体来说太激进了点，所以不妨慢慢来。每隔两天，将你的闹表往前调个10分钟。就算你的睡眠时间回调了也不要担心。过不了几天，你晚上就会自然早睡了。

　　二、Sip All Your Coffee by 10 A.M。 早上10点前将你的咖啡喝光

　　Get your caffeine fix right when you roll out of bed. It'lltake effect within half an hour and stay in your body throughoutthe afternoon, when people who wake up early are typically mostexhausted. You can have all you want, but just make sure you switchto decaf or some other noncaffeinated drink by 10. That way, it'llall be out of your system by bedtime。

　　早上一起床就喝下咖啡的话，它会在半小时内生效，并在你体内一直持续整个下午，而这时正是那些早起的人们最容易疲劳的时候。接下来你可以想喝啥喝啥，但是要记住，一定在10点左右换成脱咖啡因咖啡或者其他没有咖啡因的饮品。这样咖啡因的作用在你晚上睡觉前就会消失了。

　　三、Go to the Gym After Work 下班后去健身房

　　Sleep experts used to believe that an a.m. workout was a greatway to wake up the body. But actually, the ideal time is rightafter work. Three to five hours after exercising, your temperaturestarts to drop. That tells your brain that it's time for sleep. Ifyou work out in the morning, your brain gets that sleep signalmidday and throws off your rhythm。

　　睡眠专家曾经坚信上午健身对唤醒身体机能很有好处。但实际上，最理想的健身时间是下班后。因为运动之后的3到5小时，你的体温开始下降，而这将提示你的大脑，是该睡觉的时候了。如果你早上运动的话，你的大脑会在大白天就接到睡眠信号，从而大大减缓你的节奏。