It is tough to be a night owl in a world that prioritizes early birds. The standard workday starts earlier than most night owls would like, which leaves many struggling to get enough sleep. Not only that, but the New York Times points out that fewer exercise classes are available at night. If you want to eat out, most of the options left in the middle of the night are unhealthy. With these hindrances to night owls' sleep habits, diet, and exercise routines, it is no surprise that night owls are more prone to developing diseases and even dying early compared to early birds (per Science Daily).

在一个以早起鸟为主的世界里，做夜猫子很难。标准的工作日开始时间比大多数夜猫子想要的要早，这使得许多人难以获得足够的睡眠。不仅如此，《纽约时报》还指出，晚上的健身课更少了。如果你想出去吃饭，大多数在半夜留下的选择都是不健康的。有了这些对夜猫子睡眠习惯、饮食和锻炼习惯的阻碍，与早起的人相比，夜猫子更容易患上疾病，甚至死得早也就不足为奇了(《科学日报》)。

Some night owls have developed a schedule that works perfectly, allowing them to maintain a healthy diet and get enough sleep and exercise. For the night owls who struggle with this, the good news is that it may be possible to train yourself to become an early bird. A 2019 study published in Sleep Medicine found that shifting to an earlier bedtime improved night owls' mental health, as well as their cognitive and physical performance.

一些夜猫子制定了一个完美的时间表，让他们保持健康的饮食、充足的睡眠和锻炼。对于夜猫子来说，好消息是你可以训练自己成为早起的人。2019年发表在《睡眠医学》(Sleep Medicine)上的一项研究发现，提前就寝改善了夜猫子的心理健康，以及他们的认知和身体表现。

Make no mistake: Training yourself to be an early bird will be hard, but it's possible with enough work and determination. Michelle Drerup, director of behavioral sleep medicine at the Cleveland Clinic, suggests gradually shifting your alarm clock earlier by 15-20 minutes every few days until you reach your ideal schedule. She notes that consistency is essential; don't slip up by sleeping in too late on your days off, as that may leave you right back where you started (per Live Science).

别搞错了：训练自己成为一个早起的人是很困难的，但只要有足够的努力和决心，就是可能的。克利夫兰诊所行为睡眠医学主任米歇尔·德鲁普建议，每隔几天将闹钟提前15-20分钟，直到你达到理想的时间表。她指出，保持规律至关重要;不要在休息日睡得太晚，因为这可能会让你前功尽弃(《生活科学》)。

Shifting your sleep schedule will involve shifting the rest of your schedule as well. You won't want to exercise or eat too close to bedtime. Ideally, you should exercise in the morning or afternoon, and eat your final meal at least a few hours before going to bed. To fall asleep more easily, you should try to limit light exposure within an hour of bedtime, as light can impede your body's production of melatonin, the hormone that helps you sleep. On the other hand, sleep neurologist Cathy Goldstein tells Popular Science that exposing yourself to light early in the morning can shift your internal clock earlier, making it easier to wake up.

改变你的睡眠时间表也包括改变你的其他时间表。你不会想在睡前锻炼或吃太多东西。理想情况下，你应该在早上或下午锻炼，并在睡觉前至少几个小时吃你的最后一餐。为了更容易入睡，你应该尽量在睡前一小时内限制光线照射，因为光线会阻碍身体产生褪黑素，褪黑素是一种帮助睡眠的激素。另一方面，睡眠神经学家凯西·戈尔茨坦告诉《大众科学》杂志说，清晨将自己暴露在阳光下可以使你的身体生物钟提前，从而更容易醒来。