音频链接：喜马拉雅｜时间管理100讲
Today, I’m going to talk about forming a habit which seems very hard to develop—going to bed early!
今天要给大家分享一个对于很多人来讲都觉得非常难养成的习惯---早睡！
In my first lesson, I said, “A wonderful day starts by getting up early.”
我在前面几讲中说到：“美好的一天从起床开始。”
It should be no surprise then that a wonderful day ends up with going to bed early too.
当然相对的，美好的一天以睡觉结束。
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?
这是为什么呢？
Because we don’t have rituals.
因为大家缺少仪式感。
You see it is only after we feel satisfied that our day is over that we can actually fall asleep soundly.
当大家心满意足地觉得今天结束了，你就能放松地睡一个好觉。
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时候，没有过前几讲中我讲到的“线上的生活”，大家过的是忙乱的“线下人生”。
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 ……
大部分的朋友早上没有早起“吃青蛙”的习惯，也没有专注检视自己日程的时间，大家没有工具，也没有方法，大家习惯性地把重要的工作拖到下午来做，晚上就加班......
Those who live this way find that peace is rare in their lives.
人生难得一个“静”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.”
诸葛亮写诗：宁静以致远。
If we don’t have time to enjoy peace, then we can’t fully relax.
如果大家没有静的时间，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.
所以在你准备睡觉之前的这段时光，你应该想办法使自己静下来。
And what time is the right time to fall asleep?
那么究竟几点睡比较合适呢？
And why should we go to sleep early other than for health reasons?
早睡除了能让身体健康以外，它还有什么意义呢？
We need to think about “getting up early” in a logical way.
那我们就不得不用“早起”对应着来谈一谈。
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.
其实睡眠能使身体健康的关键不在于早睡和早起，早睡早起背后的逻辑是：睡眠的质量。
Without enough quality sleep we will not have the energy to complete the important tasks in our life.
也就是说人一天必须睡够，必须拥有高质量的睡眠，这样才能活得健康，才能拥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.
建议大家把活动和睡眠的时间用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.
因为我们的易效能时间管理提倡早起，所以反推，为了保证充足的睡眠时间，大家就必须得早睡。
Going to bed early is for the body; getting up early is for the heart.
早睡是为了身体，早起是为了内心。
So what specific time should we get up early? Do you remember from our earliest lessons?
那么早起是指几点呢？你还记得我们早期课程上面讲过的吗？
There’s no specific time!
早起没有固定的时间！
As the saying goes, “we work from sunrise and rest from sunset.”
我们讲：“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.
一年四季中不同时间和不同地域，太阳升起时间是不固定的。比如，在中国的东部杭州和中国的中部成都，以及中国的西部新疆，大家采用的都是北京时间，但是日出的时间完全不一样的。
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.
我会去全国各地讲易效能时间管理的课程，也有早起晨跑的习惯。
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.
经过我研究发现，以日出为起床的时间标准最科学。由于早上太阳出来以后空气比较好，才适合跑步，那么我们起床的时间在日出前1个小时左右最好。
So, we get up at 6:00 in winter, and 5:00 in the summer.
所以我们冬天大约6：00起床，夏天大约5：00起床。
The rule is to wake up with the sun in whatever city you are in.
大体的原则是：在不同的城市，保持跟随太阳的节奏。
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过的是晚十早五的生活，在冬天我们过的是晚十或晚十一，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.
到这里大家应该就明白了：早睡早起是相对而言的。这取决于你当地的日出和日落时间。
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.
相对于大部分的伙伴，我们是早睡早起的，但是对于我们自己而言，一年四季，在不同的地理坐标，我们是有弹性的。
This habit conforms to principles of Huangdi Neijing, the most important book of ancient Chinese medicine.
这样也符合了《黄帝内经》的原则。
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.
我们重点关注的是睡眠的质量，其次才是睡眠的时间，而早睡早起是最能让我们得到高质量睡眠的途径。
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。春夏秋冬的入睡时间点可以不一样。
The other important thing is that we must be at peace before going to sleep.
在入睡前的这段时间一定要“静”。
I recommend that we all wash our feet with hot water, eat less at dinner, and do no exercise just before sleeping.
那么我推荐大家睡前入静的方法是：热水泡脚，晚餐早食，少食，不运动。
Today we learned about preparing for bed and when to sleep.
那么总结一下，今天和大家分享的话题是：睡觉的时间和睡前的准备。
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.
最后送大家两句话：10点钟不睡觉是不要脸，12点钟不睡觉是不要命。
Do you wish to be ugly or to die early?
曾经的你是不要脸，还是不要命？
I hope that we will all be pretty and live a long life.
希望大家以后做一个既要脸，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，你就能收获很多生命中的不可能！
