your nighttime routine and creating a more conducive sleeping environment so that you can fell asleep earlier.
然而，早上早点醒来仅仅是战斗成功一半。另一半是改变夜晚的活动习惯，创造一个有助于睡眠的环境以便能早一点睡觉。
You can achieve this by:
你可以通过如下方法实现：
Sleeping in complete darkness.
在完全黑暗的情况下睡觉
Consider increasing your melatonin.
考虑增加褪黑激素使用量
Reducing stimulants in your bedroom, such as television, tablets, and phones.
减少床上的引起兴奋的物品，例如电视、平板电脑以及电话
Finding the right body position.
调整到最适合自己的睡眠姿势
Relaxing before bed by meditating, doing yoga, or reading a book.
通过冥想、瑜伽或者读书进行床前放松
Having an exact bedtime routine.
有固定的睡眠时间
4. Schedule something important for first thing in the morning
4.将重要的事情安排在早上第一件
If I have something important, like a meeting or doctor's appointment, first thing in the morning, I naturally wake up earlier. And, apparently, this isn't a unique occurrence.
如果早上第一件事十分重要，譬如会议或者医生的约定，我通常醒的比较早。显然，这不是一个孤立的事件。
Studies have found that when sleepers had an expectation they'd be woken up at a certain time, there were higher levels of the hormone adrenocorticotropin, or ACTH, in their blood. In short, the body has an internal alarm clock that wakes us up before the alarm goes off.
一些研究表明，当睡眠者期望在特定的时间醒来，他们血液里将会有很高的促皮质素荷尔蒙。
If you don't have something scheduled, you can try to make every morning important by scheduling meetings in the a.m. or driving the kids to school instead of having them take the bus. This accountability will force you to wake up.
如果早上没有计划内的事情，你可以试着计划一些，或者是接送孩子上学而不是让他们乘公交。这份责任将促使你早点醒来。
5. Give yourself a reward
5.给自己一个奖励
Charles Duhigg, the author of The Power of Habit, suggests that you give yourself a reward when adopting a new habit.
《习惯的力量》的作者Charles Duhigg建议在养成一个新习惯时，给自己一个奖励。
For example, \if you think you want to start exercising, your brain essentially thinks that you're a liar and that you don't actually like exercise,\Duhigg. \what you have to do is train your brain so it knows that exercise is linked to something you know that you enjoy, like a piece of chocolate, taking a nice long shower, or spending 15 minutes on Facebook. It doesn't matter what the reward is. What matters is it's genuinely rewarding, and that you allow yourself to enjoy that reward.\
譬如，Duhigg说：“想要开始锻炼，但大脑很可能知道是自己骗自己，我不是真正地喜欢锻炼。所以你要训练大脑，以便它知道锻炼与自己喜欢的一些事有关联，譬如一些巧克力，冲个好澡，或者花15分钟在Facobook上。奖赏是什么都无关紧要，关键是真正的有奖赏，且让自己很欢喜。”
He continues, \contrast that with how most people end up starting an exercise routine. They wake up one morning and they go for a run; they come home, and they're running late because they just spent 20 minutes running. And their kids need to get out the door, so they're stressed out and rushing through their morning routine. What they're doing there is effectively punishing themselves for exercising. They're making things harder after they work out, and that's exactly the
wrong thing to do, because we know that our neurology will latch onto rewards.\
他接着说：“现在，大部分人结束了将要开始的锻炼习惯。他们在某一天早上醒来，跑了个步，然后回家；因为只不过跑20分钟，所以开始跑的时间并不早。因为孩子们需要出门，所以他们被迫赶早高峰。这些事都是对锻炼的负面影响。在这样做之后，事情变得更糟糕了。这是错误的做法，因为我们的脑神经只会对奖赏感兴趣。”
6. Go camping 6.去野餐
Our bodies are meant to naturally sync with the sunrise and sunset. Thanks to lighting and electricity, that's no longer the case. But if you want to get your sleep schedule back on track naturally, then go camping for a week.
我们的生物钟与日出日落同步。多亏了灯光和电能，现在已不需要日出而作日落而息了。但如果你想将作息时间回到自然状态，那就去野餐一周。
Research has shown that going out into nature will get the internal circadian clock back in sync with solar time.
研究表明，深入自然将会使内在的生物钟与太阳同步。
[美联英语]双语阅读：每天早起30分钟，根本没有那么难好吗
