夜间工作有诀窍：如何做个高效的夜猫子

Being an early riser has its benefits, but it isn’t for everyone. Some of humanity’s greatest minds (Voltaire for example) were renowned for sleeping in. Depending on personality, environment, and work schedule, beingan early riser may not be practical.
做一名早起者有它的好处，但并不是每个人都适合。一些伟人（比如说伏尔泰）因睡懒觉而闻名。根据性格、环境和工作安排的不同，做一个早起者可能并不现实。

A few months ago I gave early rising a try. I was able to wake up 1-1.5 hours earlier, but I couldn’t adjust to the early bed time. Each night around 10:00, no matter how tired I’d felt that day, my mind became active and I was unable to shut down until after 12:00. After a few weeks, sleep deprivation set in and I went backto my normal sleep pattern.
几个月前，我尝试着早起。我能够比之前早起1-1.5个小时，但是我不能调整早睡的时间。每晚约10:00，不管我那天多累，我的头脑变得活跃，而且在12:00前无法停止。过了几周，我开始感到睡眠不足，开始回到正常的睡眠模式。

For those of us who experience a late night surge of mentally activity, waking before 6 a.m. can lead to exhaustion. Sleep schedule depends on many factors and is subject to change, but it’s important to findwhat works for you. Fortunately, those of us who aren’t suited to early rising can be just as productive byutilizing those quiet evening hours.
对于我们这种深夜心理活动激增的人来说，六点之前醒来会导致疲惫。作息规律基于很多因素并很容易改变，但是找到适合自己的很重要。幸运的是，我们这些不适合早起的人可以充分利用深夜的安静时光来使自己富有成效。

Late rising isn’t automatically beneficial. It has a negative connotation because, if poorly managed, sleeping late leads to perpetual grogginess and wasted days. Here are few strategies I’ve developed for effective late rising.
晚起一般是没好处的。它有负面作用，因为如果时间管理不善，晚睡会导致长期浑浑噩噩和浪费光阴。这里是我为了高效的晚起列的几点策略。

1. Don’t Over Sleep
别睡过头

The biggest temptation with late rising is to over sleep. Too much sleep is a bad thing. Rather than feeling more rested, it makes you lethargic. Having a regular wake up time is just as important for night owls as it is for early risers. If you don’t set a schedule, you’ll have a hard time being productive.
晚起的一个副作用就是导致过度睡眠，睡得太多不是好事。它不会让你感觉休息充分，只会让人头昏脑涨。对夜猫子来说，保持一个有规律的起床时间就像早起者一样重要。如果你作息没有规律，那你就很难保持高效。

2. Don’t Sleep Too Late
不要睡得太晚

Along the same lines, I’ve found that late rising is best in moderation. Sleeping until mid-afternoon can ruinan entire day. It throws off your biological clock, leaving you mentally dull, and makes it harder to get to sleep at a reasonable hour the following night. For me, the ideal wake up time is between 8:00 and 10:00a.m. This gives me a chance to get the 6-8 hours of sleep that I need without oversleeping or losing toomuch of the day.
同样的，我发现晚起最好要有节制。一觉睡到中午会废掉一整天的时间。这会毁掉你的生物钟，导致你反应迟钝，并且会使你在第二天晚上不能正常入睡。对我来说，最好的起床时间是早上8点到10点之间。这可以让我得到6-8小时的充足睡眠，并且除了不让我睡眠过多外，还不会让我损失很多白天的时间。