Why are successful people waking up at 4:00am.
為什么成功的人都在凌晨4點起床呢
and not at a different hour?
為什么他們不是在其他時間起床呢？
What is the secret behind it?
這背后暗含著什么秘密？
Why all billionares wake up excatly at 4:00 am?
Well they know how their brain works
這是因為他們清楚大腦的工作原理
And they take advantage of their brain wave states and brain chemstry.
并懂得利用腦電波的狀態(tài) 及大腦分泌的化學物質(zhì)
The brain produces electrical patterns,
大腦會產(chǎn)生電波
often referred to as waves.
通常稱為腦電波
When you first awake, your brain operates at around 10.5 waves per second
剛剛新來的時候 大腦產(chǎn)生的腦電波大概每秒波動10.5次
The range from 8 to 13hz,
頻率在8-13赫茲
or cycles per second, is the alpha stage.
或每秒8-13周之間 這稱為α波段
It's been called the gate to the subconscious mind
它被稱為通往潛意識的大門。
But when you wake up this early, you are between theta and alpha.
但如果你醒得這么早，你就在θ波段和α波段之間了。
The mind is capable of deep and profound learning,
大腦的這一狀態(tài)尤其適合深度及復(fù)雜學習
being fully aware and focoused,
可以讓你聚精會神，全情投入
with a effortlessly calm mind.
毫不費力地保持冷靜。
In other words, you don't have to work as hard,
也就是說此時工作對你來說沒有難度
You are not thinking, you just relax into the moment.
你沒有在思考，你只是在放松。
Another important fact know by the all successful people is when you wake up,
還有一個所有成功者都公認的事實是 剛醒來的時候
your subconscious mind is most impressionable.
你的潛意識是最敏感的
and soaks up information like a sponge.
可以像海綿一樣吸收信息。
Whatever you hear, see or are exposed to
聽到的信息 看見的信息或是呈現(xiàn)在你面前的信息
in the first 20 minutes will affect you
你在一天中前二十分鐘了解的這些信息將會影響你
and set the tone for the rest of your day.
并奠定接下來一整天的基調(diào)。
This is why they mediate,
這正是成功者們在早上做冥想的原因
Listen to affirmations, and not checking their their social media and emails so early.
聽從自己內(nèi)心的論斷， 而不是查看社交媒體或郵箱。
They choose consciously their tone of the day,
他們主觀地選擇了自己這一天的基調(diào)，
being focused and positive and not being distracted.
專心致志，積極 不被其他事物影響。
They choose to go to bed early and use the
他們選擇早睡
premature hours of each day in their own advantage.
并利用每天清晨的這段時間為自己服務(wù)。
They make a routine of waking up before the sun starts to shine and go to sleep after the sun goes down.
他們養(yǎng)成了習慣 在太陽生氣前就起床 太陽西下后就休息。
Why do they go to bed so early?
為什么他們要睡這么早？
Between 10 PM. and 2 AM. is where you can get the most from regenerative and deep sleep.
在晚上10點到凌晨2點之間 是你可以從再生和深度睡眠中獲得最多的地方。
After 2 AM, sleep lacks the quality that you need,
as it becomes more superficial.
在2點以后，你的睡眠質(zhì)量可能達不到身體所需要的質(zhì)量，此時的睡眠更淺
Chronically depriving your body of the regenerative sleep, which you can enjoy between 10 PM. and 2 AM,
這會慢慢地使你的身體 失去這種再生能力 這種能力 在晚上10點到凌晨2點的睡眠中最為突出。
makes you wake up in the morning even more tired than when you went to bed.
這樣一來你早上醒來的時候 會比前一晚睡覺前更疲憊。
The human body is closely linked to the day and night cycle.
人體與日夜規(guī)律有著密切的聯(lián)系
That is why within one or two hours after the sunset,
這就是為什么在太陽下山后的一到兩個小時后，
your melatonin levels start to rise.
人體內(nèi)的褪黑激素水平開始上升。
This is how your body's telling you
身體正以這種方式告訴你
that it's time to go to bed.
該睡覺了
At midnight, melatonin levels reach their highest value
午夜的時候， 褪黑激素水平會到達峰值。
And after this, they start decreasing gradually.
此后，水平開始逐漸下降
10 PM. is when your body reacts, as a result of the increment in your melatonin levels.
晚上10點 你的身體開始 對褪黑激素水平的上升 作出反應(yīng)。
This period of transformation in your sleep cycle
隨著轉(zhuǎn)換期在你的睡眠周期中出現(xiàn)
brings along a more intense metabolic activity.
更強烈的代謝活動隨之而來。
This one is responsible for the repair and restoration of the whole body.
這種新陳代謝負責修復(fù)及恢復(fù)整個身體機能
In order for this 10 PM. reaction to take place,
要讓晚上10點作用的這種新陳代謝發(fā)生，
your body needs to slow down,
你的身體運作需要減慢
which translates into a redution of your mental and physical activity
也就是減少你的心理活動和身體活動
If you are still awake, there is a phenomenon
如果你此時還醒著 就會出現(xiàn)一個現(xiàn)象
that takes place at this hour, called the "second wind".
出現(xiàn)在這一時刻, 成為“第二陣風”， 即重振精神。
This is caused by the rise in mental activity and energy that your system has at 10 PM.
這是由 在晚上10時你的身體系統(tǒng)的心理活動和能量上升。
Nevertheless, you can only feel what this second wind's value is
然而 只有在晚上10點你已經(jīng)處于睡眠狀態(tài)下 你才能真正體會到
truly about if you are asleep at 10 PM.
“第二陣風”的價值。
Studies shows that if you go past the 10 PM. bedtime,
研究表明 如果你在晚上10點以后睡覺
you'll find it more diffcult to fall asleep.
你會覺得更難入睡
Also, you won't be able to enjoy a refreshing sleep
此外，你的睡眠也毫無振奮精神的作用
which will lead to a significant weariness in the morning
反而會導(dǎo)致早上更加疲憊
Small things matter,
細節(jié)之處見真章
So even the simple shift or your bedtime hour,
所以即便只是輕微改變?nèi)胨瘯r間，
from 11 PM. to 10PM.
從11PM提前到10PM
can make a huge difference regarding the quality of your sleep.
都會給你的睡眠質(zhì)量帶來很大差異
Moreover, there are high chances that you wake up in the morning
此外你很可能在早上醒來
feeling energized and ready to start the day.
就覺得充滿能量 已經(jīng)準備好開啟新的一天。
This happens because you allow your system
這是因為你讓身體系統(tǒng)
to go through its natural neurochemistry.
經(jīng)歷自然的神經(jīng)化學進程
And you take advantage of this wave that is on its way before 10PM.
你也利用了 晚上10點前的腦電波狀態(tài)。
Moreover, your obdy also benefits from the
同時 你的身體也得益于
metabolic changes that naturally take place as the clock ticks 10PM.
自然發(fā)生的代謝變化 這種代謝只有在晚上10點才會發(fā)生。
If you are among those that usually fall asleep well past 10PM.
如果你屬于 在晚上10點后才睡覺的人
you should consider changing the situation.
你應(yīng)該考慮做出改變
Set up a goal to go to bed earlier by 15 to 30 minutess each week until you hit the 10pm. bedtime goal.
設(shè)定目標 每周早15 到20分鐘睡覺， 直到 你將 入睡時間調(diào)整到晚上10點。
Early risers, like apple CEO Tim Cook,
早起的人 比如蘋果的CEO 提姆·庫克，
Oprah Winfrey, and Dwayne Johnson
奧普拉·溫弗瑞 德韋恩·強森
choose to greet the day at the crack of dawn.
他們都選擇在破曉時就開始新的一天
Because that is where motivation is created
因為動力正是此時產(chǎn)生的
and they don't need to ask for it.
他們不需要自己去尋找
That silence of early morning hours is what
清晨的寧靜
helps them use their potential to the maximum
讓他們得以最大限度的發(fā)揮自己的潛能。
Successful people choose to use every minute
成功者會利用一天中的每一分鐘
available in a day because their life's purpose
因為他們的人生目標
is higher than any other short-term pleasure,
比其他短期的愉悅都重要
or confortable bed mattress.
比舒服的床墊更重要
They instill this habit of waking up early in their DNA
他們逐漸養(yǎng)成了早起的習慣
because they understand how a strong and consistent routine
因為他們明白 一個固定 持續(xù)的好習慣
can support a successful life.
對取得成功意義重大。
The human brain can work at its maximum potential
人類大腦是可以發(fā)揮其最大潛能的
when it doesn't have to multi-task.
當它不需要同時處理多個任務(wù)時
The quality level of work is highly dependent.
工作的質(zhì)量很大程度上由
on the level of focus.
專注度決定
When there are no distractions and noises.
如果沒有瑣事或噪音
to disturb concentration, the brain has a great
影響其專注度 大腦是可以
capacity to focus on a certain task and thus,
完全專注在一個任務(wù)上的 從而
generate a balanced rate between quality and work.
在質(zhì)量和工作之間取得平衡。
Successful people are aware of this and they use
成功的人意識到這一點
their alone time in the early morning to take
他們會利用早上獨處的時間
full advantage of their brain's functioning capacity.
最大限度地發(fā)揮大腦運轉(zhuǎn)能力。
High achievers understand that premature hours
成功者明白清晨的這段時間
of the day allow them to make better decisions,
可以讓他們做出更好的決定
as their energy levels are at their peak.
因為此時能量水平處于峰值。
Those who live a grand life understand that the
那些人生得意的人都明白
early morning willpower helps them
早上的意志力會使他們
to achieve high levels of discipline.
更好地自律
A disciplined morning
而自律的早上
guides them towards a whole day of dicipline.
會讓他們整天都維持自律狀態(tài)
And this is exactly what supports their successful life.
正是這支持他們過生成功的生活
The peaceful and quiet time you get before the
太陽升起前這段平和安靜的時間
sun rises creates the environment you need
會營造一種氛圍
in order to take care of yourself,
讓你關(guān)注自身
which doesn't happy too often during the day.
這種氛圍在白天很罕見
It's that me-time that allows you to
正是那段與自己獨處的時間
provide yourself with everything you need
為你提供了順利度過一天
in order to successfully go through the day.
所需要的所有東西
As soon as that alarm goes off, you're facing
一旦鬧鐘響起 你就仿佛面對著
a bump in the road and it's up to you
路上的障礙 你要決定
to get over it or not.
是否要去克服它
It's up to you to decide whether you
你要決定
use your time in your advantage or not
是否要利用好這段時間
When everybody else is still dreaming and
當所有人還在夢鄉(xiāng)
sleeping in the comfortable beds,
或還在舒服的床上睡覺的時候
it's your time to shine!
你已經(jīng)開始努力了
It's your time to get out of your comfort zone
你該走出你的舒適區(qū)
and have that well-deserved breakthrough!
突破自我
The early morning hours are moments where
利用早上的幾個小時
you can be ahead of things,
你就可以很多事情上處于領(lǐng)先位置
without being distracted.
心無旁騖
It's a time where you can focus and
這是一段你可以保持專注的時間
pay attention to what really matters!
專注于最重要的事情
It's time where you can go past those old
這是你摒棄過時的
and narrow-minded thoughts
狹隘的想法的時間
that stopped you from getting
這些想法讓你
the real taste of what this life can truly be!
無法感受到人生的真正意義所在。
It is all on you and you decide
這些都由你決定
how you spend your life!
決定如何度過這一生
You decide when your day starts!
決定你的一天從什么時候開始
