为什么不应该强迫自己早睡早起？

上个月，有朋友说想看早睡早起的方法，我找啊找，发现还是这篇文章实用，别强迫自己了

其实，之前有分享过「无痛」起床攻略。

今天你练听力了吗？

🤔️小作业：

1. What does the article suggest about morning people compared to night owls?

A) Morning people are more creative.

B) Night owls perform worse on memory tasks.

C) Morning people are more likely to achieve higher academic success.

D) Night owls are less likely to be depressed and drink alcohol.

2. According to the article, how does chronotype influence a person's sleep-wake cycle?

A) It determines when a person prefers to sleep and wake up.

B) It affects how well a person can focus in the morning.

C) It ensures people sleep exactly eight hours every night.

D) It varies depending on external cues like temperature.

无注释原文：

Why you shouldn't try to be a morning person

From: BBC, 15 November 2017

We've all heard it before: to be successful, get out of bed early. After all, Apple CEO Tim Cook gets up at 3:45am, Fiat CEO Sergio Marchionne at 3:30am and Richard Branson at 5:45am – and, as we know, “the early bird catches the worm.”

But just because some successful people wake up early, does that mean it's a trait most of them share? And if the idea of having exercised, planned your day, eaten breakfast, visualised and done one task before 8am makes you want to roll over and hit snooze 'til next Saturday, are you really doomed to a less successful life?

For about half of us, this isn't really an issue. It's estimated that some 50% of the population isn't really morning or evening-oriented, but somewhere in the middle.

Roughly one in four of us, though, tend more toward bright-eyed early risers, and another one in four are night owls. For them, the effects can go beyond falling asleep in front of the TV at 10pm or being chronically late for work. Research shows that morning versus evening types show a classic left-brain versus right-brain division: more analytical and cooperative versus more imaginative and individualistic.

Numerous studies have found that morning people are more persistent, self-directed and agreeable. They set higher goals for themselves, plan for the future more and have a better sense of well-being. And compared to night owls, they're less likely to be depressed, drink or smoke.

Although morning types may achieve more academically, night owls tend to perform better on measures of memory, processing speed and cognitive ability, even when they have to perform those tasks in the morning. Night-time people are also more open to new experiences and seek them out more. They may be more creative (although not always). And contrary to the maxim ('healthy, wealthy and wise'), one study showed that night owls are as healthy and wise as morning types – and a little bit wealthier.

Still think the morning people sound more like CEO material? Don't set your alarm for 5am just yet. As it turns out, overhauling your sleep times may not have much effect.

“If people are left to their naturally preferred times, they feel much better. They say that they are much more productive. The mental capacity they have is much broader,” says Oxford University biologist Katharina Wulff, who studies chronobiology and sleep. On the other hand, she says, pushing people too far out of their natural preference can be harmful. When they wake early, for example, night owls are still producing melatonin. “Then you disrupt it and push the body to be in the daytime mode. That can have lots of negative physiological consequences,” Wulff says, like a different sensitivity to insulin and glucose – which can cause weight gain.

In many ways, that makes sense, since research shows that our chronotype, or internal clock, is mainly biological. (Researchers even have found that the circadian rhythms of human cells in vitro correlate with the rhythms of the people they were taken from). Up to 47% of it is inherited, which means if you want to know why you pop up at dawn each day (or never do), you should probably look at your parents. One genetic factor seems to be the length of the circadian cycle: humans average a 24.2-hour clock, meaning everyone adjusts slightly each day to a 24-hour rhythm. But for night owls, the clock often runs longer – meaning that, without external cues to change, they'll fall asleep and get up later and later over time.

Your preference does change as you age. Children tend toward morning, with a peak shift toward night around age 20 and a slight change back toward morning at around age 50. But compared to your peers, you'll probably always fall within the same rough part of the spectrum.

- ◆ -

注：完整题目见本文开头；中文文本为BBC官方译文，仅供参考

含注释全文：

Why you shouldn't try to be a morning person

From: BBC, 15 November 2017

We've all heard it before: to be successful, get out of bed early. After all, Apple CEO Tim Cook gets up at 3:45am, Fiat CEO Sergio Marchionne at 3:30am and Richard Branson at 5:45am – and, as we know, “the early bird catches the worm.”

我们都听过这样的说法：想成功，就早起。毕竟，苹果首席执行官蒂姆·库克（Tim Cook）凌晨3:45就起床了，菲亚特首席执行官塞尔吉奥·马尔乔内（Sergio Marchionne）3:30起床，而理查德·布兰森（Richard Branson）也在5:45起床——更何况，还有一句谚语说得好："早起的鸟儿有虫吃。"

But just because some successful people wake up early, does that mean it's atraitmost of them share? And if the idea of having exercised, planned your day, eaten breakfast,visualisedand done one task before 8am makes you want toroll overandhit snooze'til next Saturday, are you reallydoomedto a less successful life?

可是，仅仅因为成功人士有早起的习惯，就表示我们多数人都应该效仿这种做法吗？早晨8点之前起床锻炼、好好计划一天、吃好早餐、设想并完成一项任务，如果这样的想法让你感觉昏昏欲睡，一直到下个星期六才能回过神来，那么你的人生是否注定无法成就大业？

trait

trait /treɪt/ 表示“（个人的）特征，特性，品质”，英文解释为“a particular characteristic that can produce a particular type of behaviour”举个🌰：His sense of humour is one of his better traits. 具有幽默感是他更讨人喜欢的特点之一。

visualise

英式 visualise 美式 visualize /ˈvɪʒ.u.əl.aɪz/ 表示“使形象化；使能被看见”，英文解释为“to form a picture of someone or something in your mind, in order to imagine or remember them”举个🌰：I was so surprised when he turned up - I'd visualized someone much older. 他出现的时候我非常惊讶——我想象中他应该老得多。

roll

roll /rəʊl/ 表示“（使）翻滚；（使）滚动”，英文解释为“to (cause something to) move somewhere by turning over and over or from side to side”举个🌰：The vase rolled off the edge of the table and smashed. 花瓶从桌边滚落下来摔得粉碎。The dog rolled over onto its back. 那只狗翻了个身四爪朝天躺着。

📍Roll over在这里指的是人在床上翻身，通常是继续睡觉的意思。

roll作名词，熟词僻义，表示“脂肪堆积的部位，肥胖的部位（尤指腰部）；（人或动物身上由于肥胖而突起的）赘肉，肥肉”，英文解释为“an area of too much fat on your body, especially around your waist”举个🌰：Rolls of fat hung over his belt. 一堆肥肉坠在他的腰带上。

snooze

可以作名词，也可以作动词，snooze /snuːz/ 表示“打盹，小睡”，英文解释为“to sleep lightly for a short while”举个🌰：The dog's snoozing in front of the fire. 那只狗在炉火前打盹儿。

补充：

📍you snooze, you lose 表示“一但不留神就会被人抢先”，英文解释为“if you do not pay attention and do something quickly, someone else will do it instead of you”

📍闹钟上一般会有一个“snooze”键，也就是“再睡一会/稍后提醒”的功能。

📍文中Hit snooze就是指按下闹钟上的贪睡键，延迟闹钟再响的时间，通常是为了再多睡一会儿。

doom

doom /duːm/ 作名词，表示“死亡；毁灭；厄运；劫数”，英文解释为“death or destruction; any terrible event that you cannot avoid”举个🌰：She had a sense of impending doom (= felt that sth very bad was going to happen). 她预感到厄运已经逼近。

作动词，表示“使注定；使必然发生”，英文解释为“to make someone or something certain to do or experience something unpleasant, or to make something bad certain to happen”举个🌰：Are we doomed to repeat the mistakes of the past? 我们注定要重复过去的错误吗？

doomed /duːmd/ 作形容词，表示“注定失败（或灭亡、毁灭）的”，英文解释为“certain to fail, die, or be destroyed”举个🌰：This is a doomed city. 这是一座注定要毁灭的城市。

For about half of us, this isn't really an issue. It's estimated that some 50% of the population isn't really morning or evening-oriented, but somewhere in the middle.

对于一半的人来说，这其实不是问题。据估计，大约有50%的人既不是"百灵鸟"，也不是"猫头鹰"，而是介于二者之间。

-oriented

-oriented / -ɔː.ri.en.tɪd/ 表示“以…为目标的；以…为导向的”，英文解释为“showing the direction in which something is aimed”举个🌰：She wants to turn the company into a profit-oriented organization. 她想把公司变成一个以营利为目的的机构。

Roughly one in four of us, though, tend more towardbright-eyedearly risers, and another one in four arenight owls. For them, the effects can go beyond falling asleep in front of the TV at 10pm or beingchronicallylate for work. Research shows that morningversusevening types show a classic left-brain versus right-brain division: more analytical and cooperative versus more imaginative and individualistic.

大约四个人中就有一个喜欢早睡早起，还有一个人喜欢晚睡晚起。对他们来说，这种特点产生的影响可不只是晚上10点在电视机前昏昏欲睡，或者常年上班迟到这么简单。研究表明，"百灵鸟"和"猫头鹰"的差异显示了典型的左右脑分割状态：一边偏重分析和合作，另一边偏重想象力和个人主义。

bright-eyed

表示“眼睛明亮的；热情的l；兴致勃勃的；精神奋发的”，英文解释为“full of interest and enthusiasm”

night owl

night owl /ˈnaɪt ˌaʊl/ 表示“夜猫子”，英文解释为“a person who prefers to be awake and active at night”

chronically

chronically /ˈkrɒn.ɪ.kəl.i/ 表示“（尤指疾病或不好的事物）慢性地，长期地”，英文解释为“in a way that continues or has continued for a long time”如：care for the chronically sick 照顾长期患病的人。

versus

versus /ˈvɜːsəs/ 经常看到缩写vs，vs.或者是单单一个v，就是指的versus，表示“（比较两种不同想法、选择等）与…相对，与…相比”，英文解释为“used to compare two different ideas, choices, etc.”如：private education versus state education 私立教育与公共教育相比，举个🌰：It is France versus Brazil in the final. 决赛是法国队对巴西队。

Numerous studies have found that morning people are morepersistent, self-directed andagreeable. They set higher goals for themselves, plan for the future more and have a better sense of well-being. And compared to night owls, they're less likely to be depressed, drink or smoke.

很多研究都发现，"百灵鸟"更固执，更自我，也更和蔼。他们会给自己制定较高的目标，也会对未来展开更多规划，幸福感也更强。与"猫头鹰"相比，他们不太容易抑郁、酗酒或抽烟。

persistent

persistent /pəˈsɪs.tənt/ 1）表示“持续的；存留的；顽强存在的”，英文解释为“lasting for a long time or difficult to get rid of”举个🌰：Symptoms of the illness include a high temperature and a persistent dry cough. 病症包括高烧和持久的干咳。

2）表示“坚持不懈的；执意的”，英文解释为“Someone who is persistent continues doing something or tries to do something in a determined but often unreasonable way.”举个🌰：Be persistent - don't give up. 要坚持不懈——别放弃。

agreeable

agreeable /əˈɡriː.ə.bəl/ 表示“令人愉悦的，惬意的，宜人的”，英文解释为“pleasant or pleasing”举个🌰：We spent a most agreeable evening by the river. 我们在河边度过了一个极为愉快的夜晚。

Although morning types may achieve more academically, night owls tend to perform better on measures of memory, processing speed andcognitiveability, even when they have to perform those tasks in the morning. Night-time people are also more open to new experiences and seek them out more. They may be more creative (although not always). And contrary to themaxim('healthy, wealthy and wise'), one study showed that night owls are as healthy and wise as morning types – and a little bit wealthier.

虽然"百灵鸟"的学术成就可能更高，但"猫头鹰"往往更擅长记忆、处理速度和认知能力，即便是当他们不得不在早晨完成这些任务时也不例外。"猫头鹰"对新的体验更加开放，也希望探索更多东西。他们可能更有创造力（尽管并非总是如此）。虽然俗语说"早睡早起，健康、聪明又富有"，但有一项研究表明，"猫头鹰"跟"百灵鸟"一样健康，一样聪明，甚至更加富有。

cognitive

cognitive /ˈkɒɡ.nə.tɪv/ 表示“认知的；感知的；认识的”，英文解释为“Cognitive means relating to the mental process involved in knowing, learning, and understanding things.”举个🌰：As children grow older, their cognitive processes become sharper. 随着孩子们长大，他们的认知过程也变得越来越敏锐了。

maxim

maxim /ˈmæksɪm/ 表示“格言；箴言；座右铭”，英文解释为“A maxim is a rule for good or sensible behaviour, especially one in the form of a saying.”举个🌰：I like the maxim "Talk is cheap. Show me the action." 我喜欢这句座右铭：空谈无用，行动为证。

Still think the morning people sound more like CEO material? Don't set your alarm for 5am just yet. As it turns out,overhaulingyour sleep times may not have much effect.

你是否仍然觉得早起的人更适合当首席执行官？别急着把闹铃调到早晨五点。实际上，调整睡眠时间可能不会产生太大效果。

overhaul

overhaul /ˈəʊ.və.hɔːl/ 可以作动词也可以作名词，表示“彻底检修，大修；改造；改进”，英文解释为“to repair or improve something so that every part of it works as it should”举个🌰：I got the engine overhauled. 我彻底检修了发动机。

“If people are left to their naturally preferred times, they feel much better. They say that they are much more productive. The mental capacity they have is much broader,” says Oxford University biologist Katharina Wulff, who studieschronobiologyand sleep. On the other hand, she says, pushing people too far out of their natural preference can be harmful. When they wake early, for example, night owls are still producingmelatonin. “Then you disrupt it and push the body to be in the daytime mode. That can have lots of negative physiological consequences,” Wulff says, like a different sensitivity toinsulinandglucose– which can cause weight gain.

"如果人们可以自由选择他们喜欢的时间，感觉就会好得多。他们表示，这样的效率会高得多。心智能力也会大得多。"牛津大学生物学家凯瑟琳娜·伍尔夫（Katharina Wulff）说，她专门研究时间生物学和睡眠。另一方面，她表示，如果迫使人们过分偏离自然偏好，可能会产生破坏。例如，"猫头鹰"早起的时候仍在生成褪黑素。"然后，你终止了这个过程，让自己的身体进入日间模式。这会产生很多对身体不利的影响。"伍尔夫说，例如对胰岛素和葡萄糖的敏感度改变——这会导致体重上升。

chronobiology

表示“时间生物学”，英文解释为“the branch of biology concerned with the periodicity occurring in living organisms”

melatonin

melatonin /mel.əˈtəʊ.nɪn/ 表示“褪黑素，降黑素（体内的一种激素，能刺激肤色变化，与日常睡眠等生物节律有关）”，英文解释为“a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern”

insulin

insulin /ˈɪnsjəlɪn/表示“胰岛素”，英文解释为“a chemical substance produced in the body that controls the amount of sugar in the blood (by influencing the rate at which it is removed); a similar artificial substance given to people whose bodies do not produce enough naturally”

glucose

glucose /ˈɡluːkəʊz/ 表示“葡萄糖”，英文解释为“Glucose is a type of sugar that gives you energy.”

In many ways, that makes sense, since research shows that our chronotype, or internal clock, is mainly biological. (Researchers even have found that thecircadian rhythmsof human cellsin vitrocorrelate with the rhythms of the people they were taken from). Up to 47% of it isinherited, which means if you want to know why you pop up at dawn each day (or never do), you should probably look at your parents. Onegeneticfactor seems to be the length of the circadian cycle: humans average a 24.2-hour clock, meaning everyone adjusts slightly each day to a 24-hour rhythm. But for night owls, the clock often runs longer – meaning that, without external cues to change, they'll fall asleep and get up later and later over time.

在很多情况下都是这种道理，因为研究表明，我们的睡眠类型（或者生物钟）主要是一种生物现象。（研究人员甚至发现，人类细胞在体外的昼夜节律与它的主人相同。）高达47%来自遗传，也就是说，如果你想知道自己为什么每天凌晨起床（或者从来都不这样），那就应该看看自己的父母。其中一个遗传因素似乎是昼夜周期的长度：人体的昼夜周期平均为24.2小时，表明所有人都要略作调整才能适应每天24小时的节律。但对于"猫头鹰"来说，昼夜周期往往更长——也就是说，如果不用外部信号对其进行调整，他们入睡和起床的时间就会越来越晚。

circadian

circadian /sɜːˈkeɪ.di.ən/ 表示“（动植物的）昼夜的，约一日的，约24小时的（节律，周期）”，英文解释为“used to describe the processes in animals and plants that happen naturally during a 24-hour period”举个🌰：Our circadian clock makes it difficult to sleep during the day. 昼夜生理时钟让我们很难在白天睡觉。

rhythm

rhythm /ˈrɪðəm/ 1）表示“（尤指自然界中的）规则变化，规律，节律”，英文解释为“a regular pattern of change, especially one that happens in nature”如：the rhythm of the seasons 四季的交替。

2）表示“（音乐、诗歌和舞蹈的）节奏，韵律，节律”，英文解释为“a strong pattern of sounds, words, or musical notes that is used in music, poetry, and dancing”举个🌰：He beat out a jazz rhythm on the drums. 他击出爵士乐节奏的鼓点。

in vitro

in vitro /ˌɪn ˈviː.trəʊ/ 表示“（生物过程或生物反应）在体外（常指试管内）进行的”，英文解释为“happening outside the body in artificial conditions, often in a test tube”举个🌰：Scientists are studying these cells in vitro. 科学家们把这些细胞放在试管里进行研究。

inherit

inherit /ɪnˈher.ɪt/ 1）表示“经遗传得到（父母的性格、外貌、品质、特征）”，英文解释为：to have the same character or appearance as your parents，举个🌰：I inherited my mother's curly hair. 我遗传了母亲的鬈发。

2）表示“继承（财产）”，英文解释：If you inherit money or property, you receive it from someone who has died. 举个🌰：He has no son to inherit his land. 他没有儿子来继承他的土地。

genetic

genetic /dʒəˈnet.ɪk/ 表示“基因的；遗传信息的”，英文解释为“belonging or relating to genes (= parts of the DNA in cells) received by each animal or plant from its parents”如：a genetic defect/disease 基因缺陷/遗传性疾病。

Your preference does change as you age. Children tend toward morning, with apeakshift toward night around age 20 and a slight change back toward morning at around age 50. But compared to your peers, you'll probably always fall within the same rough part of thespectrum.

偏好的确会随着年龄而改变。儿童倾向于早起，20岁左右达到顶峰，之后开始转向晚睡晚起，到了50岁左右又开始重新向早睡早起转变。但与同年龄段的人相比，你所处的大致区间可能不会改变。

peak

peak /piːk/ 可以作名词，也可以作动词，表示“（达到）峰值”，英文解释为“When something peaks, it reaches its highest value or its highest level.”举个🌰：Temperatures have peaked at over 90 degrees. 温度已达到峰值，超过了90度。

spectrum

spectrum /ˈspɛktrəm/ 1）表示“范围；各层次；系列；幅度”，英文解释为“a complete or wide range of related qualities, ideas, etc.”如：a broad spectrum of interests 广泛的兴趣范围，举个🌰：A wide spectrum of opinion was represented at the meeting. 会上提出了一系列广泛的意见。

2）表示“光谱，谱”，英文解释为“The spectrum is the range of different colours which is produced when light passes through a glass prism or through a drop of water. A rainbow shows the colours in the spectrum.”

- 词汇盘点 -

trait、 visualise、 roll、 snooze、 doom、 -oriented、 bright-eyed、 night owl、 chronically、 versus、 persistent、 agreeable、 cognitive、 maxim、 overhaul、 chronobiology、 melatonin、 insulin、 glucose、 circadian、 rhythm、 in vitro、 inherit、 genetic、 peak、 spectrum

- 词汇助记 By ChatGPT -

Chronically snoozing night owl, Jane, visualizes her doom, her traits versus her bright-eyed peers. Inherited genetic quirks peak her interest in chronobiology. Persistent in vitro studies reveal: her circadian rhythms affect melatonin, insulin, and glucose. An overhaul is agreeable—she rolls towards a cognitive spectrum overhaul.

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