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“Early to bed and early to rise makes a man healthy, wealthy and wise”.
I've never been a morning person.
I hated waking up early and I always enjoyed sleeping in.
Going to sleep at around 4am and waking up at noon was something I always did and I thought it
was just a part of who I am.
But after reading on the subject of waking up early I've found out that:
People who wake up earlier get more done, apparently live longer, are more productive
and overall lead happier lives.
So I've started experimenting and going to bed earlier and the results were real.
I always thought I was a night owl, but now I truly believe I'm a morning person.
I am the most productive I have ever been and I get all of my work done in the morning now.
So what can you do to become a morning person yourself?
I'll be sharing 4 tips with you.
Tip number 1.
The gradual method.
The best method for changing the time you wake up is to do it gradually.
If you always wake up at 10 to 11am, it isn't too realistic to expect that you will immediately
wake up at 5am the next day.
So if you usually get up at 10am, try 9:45 first.
Start by waking up 15 minutes earlier until you feel used to it, and then repeat.
Slowly build up to your desired time.
That might seem too slow to most people, and you're free to disregard this advice.
However, in my many experimentations, the most enjoyable and long-lasting change in
sleeping schedules have been slow and gradual.
Sudden changes of your waking time are difficult to do and are not likely to last.
If you get up 1 hour earlier on day 1, you'll have a tough time, and not enjoy it.
The next day, you'll have a big sleep deficit, and you'll feel bad the entire day.
Sleeping patterns are difficult to change, and so the gradual method works much better.
This stands for eating habits and exercise habits as well.
So make a transition.
Start off by improving your waking time by 15 minutes every day until you reach your goal.
Tip number 2.
Go to sleep earlier.
You can't just wake up early and not sleep early.
You will eventually crash.
So when you're setting that alarm clock to wake you up 15 minutes before your usual time,
make sure to go to bed 15 minutes sooner than usually as well.
Set a bedtime of 7-8.5 hours before you want to wake up.
So if you're waking up at 6am, go to bed between 9:30 and 11pm.
Most people need about 7-8 hours of sleep, though there are lots of variations.
Personally, I never sleep less than 7.5 hours,
otherwise I feel like a zombie on an auto pilot throughout the day.
We also tend to overestimate when they actually go to bed.
Some statistics have shown we usually go 20 minutes after we think we went.
So it can be really helpful to set another alarm,
one that reminds you when it's time to go to bed.
Tip number 3.
Have a compelling reason.
If you really want to wake up early, you need to first have a strong reason on why you want
to do it.
What is it?
For personal activities?
To get more work done?
To get a head start in your day?
Almost all attempts to wake up early fail, because there isn't a strong enough reason
driving this habit change.
If you want to wake up early just for the sake of it, you will fail miserably.
However, when there is a compelling reason to do so you will jump out of bed no matter
how sleepy you might be.
You can try setting up an extremely important and urgent task at the beginning of the day
so you have to wake up and finish it.
Like fixing an appointment with someone early in the morning.
It should be with someone really important whom you cannot cancel on or there will be
dire consequences.
This is by far one of the most effective methods, because you have to wake up.
You will notice that most people wake up, just because they have to go to school or work,
but I'm sure you can find a better reason.
My reason used to be a cup of coffee, which I was always looking forward to.
Nowadays it's the fact that otherwise I won't get anything done.
Tip number 4.
Do not snooze. Ever.
In fact, remove the option to snooze all together if possible.
You might think snoozing will help you feel better, but in reality it's probably going
to make you feel worse.
Pressing the snooze button might be tempting, if you didn't get enough sleep.
But why the hell aren't you getting adequate amount of sleep in the first place?
Scientists have found that you don't get the restful, REM sleep while snoozing.
So snoozing won't make you feel more rested.
You neither get up nor get good sleep, so you don't get much out of it.
Second, if you hit snooze button once, there is a big temptation to do it twice, three times
and so on.
I remember a few times being late simply because I “oversnoozed”…
If you get used to snooze, you may even start pressing it automatically without completely
getting out of sleep.
Result is that once you wake up you may not even remember when and how many times
you hit the snooze button.
That's why you should probably put the alarm across the room, forcing you to get out of bed.
Just make sure you don't jump right back in.
There are a few common issues people face:
They are super tired in the morning.
If you wake early and can't seem to function, that's fairly normal.
The solution is water, which is used to rehydrate your brain.
Then to move around a lot and get the blood flowing.
You can do that with light stretching which takes no more than 5 minutes.
Also, this could be a sign that you're waking up too early, too quickly.
Make sure you're waking just a little earlier and stay at a time for a few days until
you feel adjusted.
Another problem is:
that they think they are not a morning person.
Some people think this, but just haven't given it a try.
Or they've gotten up an hour or two earlier and hated being so tired.
This is why the gradual method is so important.
It's not that you're not a morning person, it's just that you tried to make a change
too quickly.
So please, give the gradual method a try.
But finally, it's true that some people are just better at focusing at night
and morning isn't their thing and that's perfectly alright.
Thanks for watching, if you enjoyed the video make sure to like and subscribe for more.
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如何每天早起 (How to Wake Up Early in The Morning EVERY Day - 4 Tips (animated))

26008 分類 收藏
Nemo 發佈於 2018 年 5 月 23 日   gahui yu 翻譯   Crystal Wu 審核

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選這支影片來做講解,絕對不是因為小 V 有每天早起的障礙喔!(心虛) 而是小 V 認為有很多人很難每天早起,也知道早起對身體好,但是到底要怎麼腳踏實地達成這個目標呢?今天的影片提供四個小撇步,教你一步一步邁向每天早起之路!

1sleep in    0:18
sleep in 是「晚起」的意思。其他 sleep 加介系詞的片語包括:sleep over (去別人家過夜)、sleep on it (先不去想某事;隔天再解決)、sleep around (跟很多人上床)、oversleep (睡過頭)等。
I am so exhausted today and I'm planning to sleep in tomorrow, so don't wake me up!
我今天超累,明天我打算睡到自然醒,所以不要叫我起床喔!


*同場加映:
愛睡覺的你絕不能錯過!睡眠的 14 種說法 (14 English expressions about SLEEP)


2deficit   1:53
deficit 是「不足;赤字;虧損」的意思。除了用在影片中的睡眠不足 (sleep deficit) 之外,也可以表示財政上的赤字。另外,睡眠不足也可以用 sleep deprived 來表示。
We have a trade deficit with China. That means that we buy more from China than they buy from us.
我國和中國之間的貿易呈現逆差,代表我們向中國進口的數量,比他們向我們進口還要多。
The government is trying to solve the water deficit problem due to the unprecedented drought.
政府正在想辦法解決史無前例的乾旱造成的缺水問題。


*同場加映:
【TED】Ken Robinson:改變教育典範 Changing Education Paradigms - RSA Animate


3dire3:48
dire 為形容詞「嚴重的;危險的;火急的」之意。常見用法為 in dire need of something 「急需⋯」。
If you leak the confidential documents of the company, it will have dire consequences.
如果你洩漏公司機密就會面臨嚴重的後果。
The victims of that earthquake are in dire need of supplies and resources to rebuild their homes.
那場地震的受害者急需物資和其他重建家園的資源。


*同場加映:
【TED-Ed】引言的魔力 - The power of a great introduction - Carolyn Mohr


4compelling  3:04
compelling 是「強而有力的;有說服力的;引人注目的」之意,動詞 compel 則是「強迫」的意思。
You need compelling evidence to prove that you are right.
你需要更有力的證據來證明你是對的。


要形容一部作品很「扣人心弦的;激勵人心的」,也可以用 compelling 來形容。
Films featuring families or difficult love stories are usually quitecompelling.
和家庭或坎坷的愛有關的電影,通常都很扣人心弦。


從 compel 延伸的另一形容詞 compelled 是指「被迫的;不得不」之意。
Sarah felt compelled to attend that formal party even if she didn't want to.
Sarah 不得不出席那場正式派對,即使她不想去。


*同場加映:
【TED-Ed】你不知道的鳥羽演進 (How did feathers evolve? - Carl Zimmer)


5REM sleep 3:34
REM 為 Rapid Eye Movement 的縮寫,是「快速動眼期」的意思。因此 REM sleep 即「快速動眼期睡眠」,此時顧名思義可以看見眼球動得很快,也是正在做夢的階段。
REM sleep is the phase of sleep when people are dreaming actively with their muscles relaxed.
「快速動眼睡眠」是人們活躍地做夢,並放鬆肌肉的睡眠階段。


*同場加映:
誰能告訴我為何早上永遠也起不來! (Why Is Waking Up So Hard?)


四個方法都很實際,畢竟要改變睡眠習慣是急不得的,需要漸進式進行!小 V 的鬧鐘通常是每五分鐘一個,每個都會反射性按到貪睡鬧鐘,可想而知早上有多熱鬧,充滿此起彼落的鬧鐘聲呢 (超不良示範)!所以第四個撇步根本是給小 V 看的,各位看完影片,一起來努力達成早睡早起的目標吧!

文/ Kate Chang

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