Why are successful people waking up at 4:00am.
为什么成功的人都在凌晨4点起床呢
and not at a different hour?
为什么他们不是在其他时间起床呢？
What is the secret behind it?
这背后暗含着什么秘密？
Why all billionares wake up excatly at 4:00 am?
Well they know how their brain works
这是因为他们清楚大脑的工作原理
And they take advantage of their brain wave states and brain chemstry.
并懂得利用脑电波的状态 及大脑分泌的化学物质
The brain produces electrical patterns,
大脑会产生电波
often referred to as waves.
通常称为脑电波
When you first awake, your brain operates at around 10.5 waves per second
刚刚新来的时候 大脑产生的脑电波大概每秒波动10.5次
The range from 8 to 13hz,
频率在8-13赫兹
or cycles per second, is the alpha stage.
或每秒8-13周之间 这称为α波段
It's been called the gate to the subconscious mind
它被称为通往潜意识的大门。
But when you wake up this early, you are between theta and alpha.
但如果你醒得这么早，你就在θ波段和α波段之间了。
The mind is capable of deep and profound learning,
大脑的这一状态尤其适合深度及复杂学习
being fully aware and focoused,
可以让你聚精会神，全情投入
with a effortlessly calm mind.
毫不费力地保持冷静。
In other words, you don't have to work as hard,
也就是说此时工作对你来说没有难度
You are not thinking, you just relax into the moment.
你没有在思考，你只是在放松。
Another important fact know by the all successful people is when you wake up,
还有一个所有成功者都公认的事实是 刚醒来的时候
your subconscious mind is most impressionable.
你的潜意识是最敏感的
and soaks up information like a sponge.
可以像海绵一样吸收信息。
Whatever you hear, see or are exposed to
听到的信息 看见的信息或是呈现在你面前的信息
in the first 20 minutes will affect you
你在一天中前二十分钟了解的这些信息将会影响你
and set the tone for the rest of your day.
并奠定接下来一整天的基调。
This is why they mediate,
这正是成功者们在早上做冥想的原因
Listen to affirmations, and not checking their their social media and emails so early.
听从自己内心的论断， 而不是查看社交媒体或邮箱。
They choose consciously their tone of the day,
他们主观地选择了自己这一天的基调，
being focused and positive and not being distracted.
专心致志，积极 不被其他事物影响。
They choose to go to bed early and use the
他们选择早睡
premature hours of each day in their own advantage.
并利用每天清晨的这段时间为自己服务。
They make a routine of waking up before the sun starts to shine and go to sleep after the sun goes down.
他们养成了习惯 在太阳生气前就起床 太阳西下后就休息。
Why do they go to bed so early?
为什么他们要睡这么早？
Between 10 PM. and 2 AM. is where you can get the most from regenerative and deep sleep.
在晚上10点到凌晨2点之间 是你可以从再生和深度睡眠中获得最多的地方。
After 2 AM, sleep lacks the quality that you need,
as it becomes more superficial.
在2点以后，你的睡眠质量可能达不到身体所需要的质量，此时的睡眠更浅
Chronically depriving your body of the regenerative sleep, which you can enjoy between 10 PM. and 2 AM,
这会慢慢地使你的身体 失去这种再生能力 这种能力 在晚上10点到凌晨2点的睡眠中最为突出。
makes you wake up in the morning even more tired than when you went to bed.
这样一来你早上醒来的时候 会比前一晚睡觉前更疲惫。
The human body is closely linked to the day and night cycle.
人体与日夜规律有着密切的联系
That is why within one or two hours after the sunset,
这就是为什么在太阳下山后的一到两个小时后，
your melatonin levels start to rise.
人体内的褪黑激素水平开始上升。
This is how your body's telling you
身体正以这种方式告诉你
that it's time to go to bed.
该睡觉了
At midnight, melatonin levels reach their highest value
午夜的时候， 褪黑激素水平会到达峰值。
And after this, they start decreasing gradually.
此后，水平开始逐渐下降
10 PM. is when your body reacts, as a result of the increment in your melatonin levels.
晚上10点 你的身体开始 对褪黑激素水平的上升 作出反应。
This period of transformation in your sleep cycle
随着转换期在你的睡眠周期中出现
brings along a more intense metabolic activity.
更强烈的代谢活动随之而来。
This one is responsible for the repair and restoration of the whole body.
这种新陈代谢负责修复及恢复整个身体机能
In order for this 10 PM. reaction to take place,
要让晚上10点作用的这种新陈代谢发生，
your body needs to slow down,
你的身体运作需要减慢
which translates into a redution of your mental and physical activity
也就是减少你的心理活动和身体活动
If you are still awake, there is a phenomenon
如果你此时还醒着 就会出现一个现象
that takes place at this hour, called the "second wind".
出现在这一时刻, 成为“第二阵风”， 即重振精神。
This is caused by the rise in mental activity and energy that your system has at 10 PM.
这是由 在晚上10时你的身体系统的心理活动和能量上升。
Nevertheless, you can only feel what this second wind's value is
然而 只有在晚上10点你已经处于睡眠状态下 你才能真正体会到
truly about if you are asleep at 10 PM.
“第二阵风”的价值。
Studies shows that if you go past the 10 PM. bedtime,
研究表明 如果你在晚上10点以后睡觉
you'll find it more diffcult to fall asleep.
你会觉得更难入睡
Also, you won't be able to enjoy a refreshing sleep
此外，你的睡眠也毫无振奋精神的作用
which will lead to a significant weariness in the morning
反而会导致早上更加疲惫
Small things matter,
细节之处见真章
So even the simple shift or your bedtime hour,
所以即便只是轻微改变入睡时间，
from 11 PM. to 10PM.
从11PM提前到10PM
can make a huge difference regarding the quality of your sleep.
都会给你的睡眠质量带来很大差异
Moreover, there are high chances that you wake up in the morning
此外你很可能在早上醒来
feeling energized and ready to start the day.
就觉得充满能量 已经准备好开启新的一天。
This happens because you allow your system
这是因为你让身体系统
to go through its natural neurochemistry.
经历自然的神经化学进程
And you take advantage of this wave that is on its way before 10PM.
你也利用了 晚上10点前的脑电波状态。
Moreover, your obdy also benefits from the
同时 你的身体也得益于
metabolic changes that naturally take place as the clock ticks 10PM.
自然发生的代谢变化 这种代谢只有在晚上10点才会发生。
If you are among those that usually fall asleep well past 10PM.
如果你属于 在晚上10点后才睡觉的人
you should consider changing the situation.
你应该考虑做出改变
Set up a goal to go to bed earlier by 15 to 30 minutess each week until you hit the 10pm. bedtime goal.
设定目标 每周早15 到20分钟睡觉， 直到 你将 入睡时间调整到晚上10点。
Early risers, like apple CEO Tim Cook,
早起的人 比如苹果的CEO 提姆·库克，
Oprah Winfrey, and Dwayne Johnson
奥普拉·温弗瑞 德韦恩·强森
choose to greet the day at the crack of dawn.
他们都选择在破晓时就开始新的一天
Because that is where motivation is created
因为动力正是此时产生的
and they don't need to ask for it.
他们不需要自己去寻找
That silence of early morning hours is what
清晨的宁静
helps them use their potential to the maximum
让他们得以最大限度的发挥自己的潜能。
Successful people choose to use every minute
成功者会利用一天中的每一分钟
available in a day because their life's purpose
因为他们的人生目标
is higher than any other short-term pleasure,
比其他短期的愉悦都重要
or confortable bed mattress.
比舒服的床垫更重要
They instill this habit of waking up early in their DNA
他们逐渐养成了早起的习惯
because they understand how a strong and consistent routine
因为他们明白 一个固定 持续的好习惯
can support a successful life.
对取得成功意义重大。
The human brain can work at its maximum potential
人类大脑是可以发挥其最大潜能的
when it doesn't have to multi-task.
当它不需要同时处理多个任务时
The quality level of work is highly dependent.
工作的质量很大程度上由
on the level of focus.
专注度决定
When there are no distractions and noises.
如果没有琐事或噪音
to disturb concentration, the brain has a great
影响其专注度 大脑是可以
capacity to focus on a certain task and thus,
完全专注在一个任务上的 从而
generate a balanced rate between quality and work.
在质量和工作之间取得平衡。
Successful people are aware of this and they use
成功的人意识到这一点
their alone time in the early morning to take
他们会利用早上独处的时间
full advantage of their brain's functioning capacity.
最大限度地发挥大脑运转能力。
High achievers understand that premature hours
成功者明白清晨的这段时间
of the day allow them to make better decisions,
可以让他们做出更好的决定
as their energy levels are at their peak.
因为此时能量水平处于峰值。
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
早上的意志力会使他们
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.
会让他们整天都维持自律状态
And this is exactly what supports their successful life.
正是这支持他们过生成功的生活
The peaceful and quiet time you get before the
太阳升起前这段平和安静的时间
sun rises creates the environment you need
会营造一种氛围
in order to take care of yourself,
让你关注自身
which doesn't happy too often during the day.
这种氛围在白天很罕见
It's that me-time that allows you to
正是那段与自己独处的时间
provide yourself with everything you need
为你提供了顺利度过一天
in order to successfully go through the day.
所需要的所有东西
As soon as that alarm goes off, you're facing
一旦闹钟响起 你就仿佛面对着
a bump in the road and it's up to you
路上的障碍 你要决定
to get over it or not.
是否要去克服它
It's up to you to decide whether you
你要决定
use your time in your advantage or not
是否要利用好这段时间
When everybody else is still dreaming and
当所有人还在梦乡
sleeping in the comfortable beds,
或还在舒服的床上睡觉的时候
it's your time to shine!
你已经开始努力了
It's your time to get out of your comfort zone
你该走出你的舒适区
and have that well-deserved breakthrough!
突破自我
The early morning hours are moments where
利用早上的几个小时
you can be ahead of things,
你就可以很多事情上处于领先位置
without being distracted.
心无旁骛
It's a time where you can focus and
这是一段你可以保持专注的时间
pay attention to what really matters!
专注于最重要的事情
It's time where you can go past those old
这是你摒弃过时的
and narrow-minded thoughts
狭隘的想法的时间
that stopped you from getting
这些想法让你
the real taste of what this life can truly be!
无法感受到人生的真正意义所在。
It is all on you and you decide
这些都由你决定
how you spend your life!
决定如何度过这一生
You decide when your day starts!
决定你的一天从什么时候开始
