Have a good sleep
1. Healthy heart
有益心脏
Staying up late in the night is a way to torture your body with high blood pressure and cholesterol. These are the risks associated with the heart. If you do not want to worsen the situation get sufficient sleep.
晚上熬夜其实就是在折磨你的身体，会让你的血压和胆固醇升高，这些都会给你心脏带来健康风险。如果你不想情况更糟，就抓紧去睡个好觉。
2. Reduced stress
减缓压力
A peaceful sleep in the night relieves physical and mental stress that is caused during the process of regular activities. It relaxes the body and mind. With insufficient sleep you are risking your health with heart strokes and other diseases.
夜晚一个安稳的睡眠，会帮助你释放出日常生活中所产生的身心上的压力，使身心得到放松。不充足的睡眠会导致心脏病发作或其它疾病。
3. Enhances memory
提高记忆力
Sleeping early lets your mind arrange the thoughts well. Waking up early with a fresh mind will repossess all of it.
早睡帮助你很好地理清思维，早起之后你的思路会变得更加清晰。
4. Protects you from diseases
免受疾病困扰
By sleeping late in the night you are only stressing yourself which will increase the blood pressure and cholesterol levels. This routine can affect you with cancer and other heart diseases for life. So sleep early and let your body maintain the pressure levels constant.
晚上熬夜只会让你的血压和胆固醇含量升高，只会给自己的身体带来压力。这样的生活节奏会让你感染癌症或者其它心脏类疾病。所以要早睡让你的血压保持在正常水平。
5. Gives time for breakfast
有时间吃早餐
Breakfast is very important to kick start the day. And most of the times as we wake up late we miss it. To ensure food to our intestines waking up early in the morning and breaking the fast by 10 a.m is very important.
早餐对一天的开始非常重要，而大多时候我们因为起晚了而不吃早餐。为了能吃上早餐所以早晨要早起（早睡才能早起），10点之前吃完早餐非常重要。
6. Positive performance
有乐观的行动
Sleeping continuously for at least 7 hours in the night is necessary. Inadequate sleep will curb your ability to think creatively, cope up with stress and concentrate. All these stress factors will have a negative impact on your performance.
晚上连续睡眠7个小时非常有必要。不充足的睡眠会导致你创造性思维能力下降，让你不得不与压力和注意力作斗争，所有这些压力的因素都会对你的行为产生不良影响。
7. Helps metabolism
有助新陈代谢
Our body needs to send away all the unwanted waste from within. Sleeping through the day till noon will disorganise the exile. We need to eat and sleep on time to maintain energy.
我们的身体需要排出一些我们不需要的毒素，睡得太晚会影响排毒的这个过程。我们需要按时吃饭和睡觉才能保持体力。
8. Reduce the risk of cancer
减少得癌症的几率
Sleep in the dark. Light in the night reduces the melatonin level which is supposed to cause sleep and prevent the risk of cancer. So make your room dark and sleep early in the night allowing your body to produce melatonin . 要保证在黑暗中睡觉。晚上睡觉有光的话会减少褪黑激素的含量，而抗黑变激素能够促进睡眠，让我们不容易得癌症。所以晚上睡觉要保证房间黑暗并且早睡，这样能促进褪黑激素的产生。
9. Boosts energy
养精蓄锐
Sleeping early will let you complete your 7 hours of sleep and make you fresh the next morning. It gives you the energy to perform better. An alert mind can also concentrate well.
早睡能让你睡眠更充足，早上更加有精神。能让你精力充足表现更好。灵活的头脑也会助于集中精力。
10. Maintains weight
保持体型
When you sleep too late your organism is disturbed. Sleeping for less than 7 hours a day is an invitation to obesity. The hormones that impact appetite are troubled by lack of sleep which leads to sudden weight loss.
睡太晚会导致你的机体收到干扰。一天睡眠不足7小时会导致肥胖。睡眠不足产生的激素会影响食欲，使体重大幅减少。
如果每天我们早起2.5小时，一周就是17.5小时，一个月就是70个小时，一年就有840个小时，相当于我们一年中比被别人整整多了35天有效时间。吃惊吗？那么... 是时候早起了。
If we get up early every day 2.5 hours, is 17.5 hours a week, a month is 70 hours, 840 hours a year, equivalent to us more than being a full year for 35 days time. Surprise? So... It's time to get up early.
As is known to all, a habits need to 21 days
众所周知, 一个习惯需要21天
一项新研究表明，每天早晨如能感受阳光的照耀，会和食欲下降、减少热量摄入相关，从而暗示也许早睡早起有助于减肥。这项研究发表在2014年4月的PLOS ONE 上。
A new study shows that if you can feel the sun every morning, and loss of appetite, reduce calorie intake, suggesting that perhaps early to bed and early to rise can help you to lose weight. The study, published in PLOS ONE in April 2014.
身体质量指数（BMI ）
Body mass index (BMI), 接触光照的时间每向后推1个小时，BMI 增加1.28，相当于体重增加了3-5公斤（依身高而定）。
Every backward one hour of exposure to light time, BMI increased by 1.28, is equal to the weight of 3-5 kg (depends on the height).
早睡早起的六大好处。
Early to bed and early to rise of 6 big benefit.
一、快乐感更强
1.Happiness is stronger
加拿大多伦多大学一项新研究发现，无论是年轻人还是老年人，早起者的情绪更积极，自我健康感更好。早起者沐浴晨光可能是心情舒畅的一大原因。
The university of Toronto, Canada, a new study found that whether the young or the old, more emotionally positive early riser, sense of self health better. Early riser bathing the morning may be in a buoyant mood one big reason.
二、成绩更好
2.Better grades
“百灵鸟型”（早起）大学生的成绩点比“夜猫子型”（熬夜）大学生整整高出一个点。研究负责人丹尼尔·泰勒博士说，“百灵鸟型”学生生活更规律，准时上课，学习更主动，且没有熬夜带来的健康问题。
"Lark" (early) college students' grade point than the "late" (stay up) for a points higher college students. Study leader Dr Daniel Taylor said, "lark" student life more regularity, on time for class, learning more active, and not to stay up late
to bring health problems.
三、精力旺盛
3.full of beans
研究发现，早起者通常醒得更快，而且头脑更清醒，能够快速投入注意力要求较高的活动，也不容易犯困，精力更旺盛。
Studies have found that early riser usually wake up faster, and more sober mind, able to quickly put attention to demand higher activity, is not easy to nod off, report more energy.
四、上午效率高
4.High efficiency in the morning
“夜猫子”睡眼惺忪的时候，早起者可能已经完成晨跑、做好早餐、处理完一大堆事务。对于当天更具挑战的活动，早起者更可能会早早制订计划并及时付诸实施。
"Late" sleepy time, early riser may already be running in the morning and make breakfast, after a lot of affairs. For more challenging activities that day, early riser are more likely to plan early and timely into practice.
五、做事更认真
5.Do things more seriously
多项性格研究发现，责任心强的人效率更高、组织性更强、目标更明确、更关注细节。一些研究发现，早起者头脑更清醒，遇事提前计划，行动更加果敢。
A number of character, the study found a strong sense of responsibility of the person is more efficient, more organized, objectives more clear, more attention to detail. Some studies have found that early riser mind more clearly, they will plan ahead and more resolute action.
六、为人更和善
6.Be kinder
习惯早起的人通常更和善。更少出现“黑暗三性格”，即自我中心（自恋者）、热爱冒险刺激且心狠手辣（心理变态者）和善于撒谎喜将人玩弄于股掌（权谋者）。 People are usually more friendly habit to get up early. Less "dark triad", in which self center (narcissists), love on and terminating adventure (psychopaths) and be good at lying like to play with people at the palm (tactics).
People who rise early feel happier and more satisfied with life overall, compared to night owls.
和夜猫子相比，早起鸟更快乐，整体生活的满意度更高。
But the good news for stroppy teenagers is that most people become earlier risers as they age, and this change is also associated with greater feelings of happiness.
对于那些难以控制自己的青少年而言，也有好消息。大部分人随着年龄的增长，会习惯早起，这种变化会让人有更强的幸福感。
Researchers at the University of Toronto asked more than 700 people about their preferred time of day and how healthy and happy they generally feel.
多伦多大学的研究人员询问了700多名人员，问他们最喜欢每天的什么时候，以及他们健康和快乐的程度。 They then compared the responses of the group of younger adults aged 17 to 38 with older people ages 59 to 79.
研究人员接着把17岁到38岁之间青年人的反应与59到79岁之间老年人的反应进行了对比。
Only about seven per cent of young adults are morning larks, while by age 60 most people preferred to be up with the dawn. Just seven per cent of the oldest people in the study described themselves as night owls. 青年人中只有7%的人是“早起鸟”，而到了60岁，大部分人都喜欢在黎明起床。在研究中，只有7%的老年人称自己是“夜猫子”。
'We found that older adults reported greater positive emotion than younger adults, and older adults were more likely to be morning-type people than younger adults,' study researcher Renee Biss from the University of Toronto reportedly told LiveScience. The "morningness" was associated with greater happiness emotions in both age groups.
据报道，多伦多大学的研究人员芮妮-比什对生活科学网表示，“我们发现老年人的积极情绪比青年人要多。和青年人相比，老年人是„早起鸟‟的可能性更大。在两个年龄组中，„早起鸟‟更开心。”
Morning types also tended to report that they felt healthier than the late risers, according to the study that published in the journal Emotion. The researchers said that this apparent health benefit could come from the extra sleep they would enjoy, as their sleeping schedule would fit with society‟s expectations of rising early for work.
根据发表在《情感》期刊上的研究，“早起鸟”也倾向于说自己比“夜猫子”要健康。研究人员说，这种明显的健康益处可能来自于“早起鸟”额外的睡眠，因为他们的睡眠时间表能适应社会所期望的早起工作。
This extra sleep could not only make them feel more alert, but may also boost their immune system. 额外的睡眠不仅会让他们更加清醒，而且还能提升他们的免疫系统。
„Evening people may be more prone to social jetlag; this means that their biological clock is out of sync with the social clock,' Ms Biss said. 'Society's expectations are far more organized around a morning-type person's schedule.'
“„夜猫子‟则更容易面临社交时差；也就是说他们的生物钟和社会时钟脱节了，” 比什女士说。“社会预期更多的是围绕着„早起鸟‟的日程安排。”
„An evening person may go through their week feeling unhappy because they have to get up earlier than they would like to.‟ But Ms Biss said there was hope for night owls as it was possible for them to turn themselves into morning people.
“„夜猫子‟在工作时可能会觉得不开心，因为他们不得不早起。” 但是比什女士说， “夜猫子”也可以变成“早起鸟”。
„One way to do it is to increase your natural light exposure early in the morning, and to wake up earlier and go to bed earlier,‟ she said. „It's easiest if you have a consistent schedule, to make sure you are waking up at the same time every day.‟
„其中一种方法是，增加早晨自然光线照射的时间，早睡早起。”她说。“如果你的作息时间比较规律，这是最容易不过的了，这样你每天都能在同一时刻醒来。
The Best Time to Sleep
最佳睡眠时间和作息时间
Is there a best time to sleep? There is a saying that sleeping early and waking up early is good for your health. How true is that? Is it alright to sleep late and wake up late? You actually has an amazing biological clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time.
是否存在一个最佳的睡眠时间？有一种说法是早睡早起有益健康。这有几分可信？晚睡晚起呢？实际上，你体内有一个非常精确的生物钟在滴答作响。它帮你调节身体各个功能，包括睡眠时间。
From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day. However if you don’t sleep at this time, your liver cannot carry out this detoxification process smoothly.
晚上11点到凌晨3点这段时间，肝脏集中了大部分的血液循环。肝脏里血液变多、体积变大。身体排毒的这个过程是非常关键的。体内全天累积的毒素会被肝脏中和、分解，但如果你在这段时间没睡，肝脏就无法顺利排毒。
If you sleep at 11pm, you have full 4 hours to detoxify your body. If you sleep at 12am, you have 3 hours. If you sleep at 1am, you have 2 hours. And if you sleep at 2am, you only have 1 hour to detoxify. What if you sleep after 3am? Unfortunately, you won’t have any time to actually detoxify your body. If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next.
如果你晚上11点睡觉，你有整整4个小时给身体排毒。午夜12点睡觉，有3个小时。凌晨1点睡觉，2个小时。如果你在凌晨2点睡觉，就只有1小时排毒时间。如果你凌晨3点后睡觉会怎样呢？很遗憾地告诉你，你完全失去了真正能让身体排毒的时间。如果你继续这种睡眠模式，日积月累下去，这些毒素会在你的身体里不断累积。你也懂得之后会发生什么吧。
What if you sleep late and wake up late? Did you realize you feel very tired the next day no matter how much you sleep?
那如果晚睡晚起呢？你有没有意识到，不管你第二天睡多久都会觉得很累呢？
Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too.
晚睡晚起对你的健康确实很不好。你不仅没有足够的时间给身体排毒，还会错过其他体内重
要机能活动。
From 3am to 5am, most blood circulation concentrates in your lung. What should you do at this moment? Well, you should exercise and breathe in fresh air. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions.
凌晨3点至5点，你的肺集中了大部分的血液循环。在这一段时间，你应该做些什么呢？锻炼身体，呼吸新鲜的空气。给你的身体增添有益的能量，如果能在花园里更好。空气在这段时间当中富含有益的负离子，因此非常新鲜。
From 5am to 7am, most blood circulation concentrates in your large intestine. What should you do at this moment? You should poop! Pass out all unwanted poop from your large intestine. Prepare your body to absorb more nutrients throughout the day.
早晨5点到7点，你的大肠集中了大部分的血液循环。这段时间，你应该干什么呢？应该解大便！把所有无用的大便从你的大肠排泄出来。为你的身体全天吸收更多的营养做好准备。
From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lotsssssss of health problems for you in the future.
早晨7点至9点，你的胃集中了大部分血液循环。这段时间，你应该干吗呢？应该吃早餐！这是你一天里最重要的一顿饭。你必须确定在早餐里摄取了所有必须的营养物质。不吃早餐会在以后引起非常非常多的健康问题。
There you are… the most ideal way to start your day. After fully detoxifying your blood during your sleep, you wake up fresh to inhale beneficial energy. Then you pass out unwanted poop from your large intestine. After that, you take in balanced nutrients to prepare your body for a new day.
你的一天就是这样开始的，这是最理想的方式。在你睡觉、完全给血液排毒之后，你醒来，焕然一新，吸入有益的空气，然后你排出大肠里无用的粪便。之后，你摄入均衡的营养，让你的身体准备迎接新的一天。
Following your natural timetable
顺应你自然时间表
Once I know the importance of our biological clock, I try my best to follow it. If I wake up early, I usually start my day on the computer. But when I see the clock shows 7am, I know it’s the best time for breakfast. So I’ll try to have my breakfast before 9am for best absorption.
了解到生物钟的重要性之后，我就开始尽量遵循生物钟生活。如果早起的话，我的一天常以浏览电脑开始。但当我看到钟表指向7点的时候，我就知道这应该是吃早饭的最佳时候了。所以我会尽量在9点之前吃早餐，以达到最好的吸收效果。
What if you're offered a night shift job? I recommend you to reject it even the salary is higher. For long term, you may need to spend more money for your health problems.
如果找到了一个需要上夜班的工作怎么办呢？我建议你推掉这份工作，哪怕薪水会高一些。因为长远地看，你也许会为健康问题花更多的钱。
What if you have assignment to do until late at night? Well, why not sleep early and wake up earlier to do it? Just shift your work time from late night to early morning. You get the same time. But your body will appreciate it.
如果你深夜还有事情要做，怎么办呢？不如早些睡，早些起来做事。只需把你的工作时间从深夜调到清晨，拥有的时间长短不会变，你的身体还不会受损。
With this, try to follow this timing as close as possible. Make it your daily routine. I’m sure you will feel fresher and more energetic all day long.
了解了这些知识之后，请尽可能去遵循这个时间表，让它成为你的日常习惯。我敢肯定，你会整天都感觉更加神清气爽、活力四射。
你可能一直信以为真，觉得“早睡早起”才是最佳作息方式，而且还觉得睡懒觉是个坏习惯。但是，日本内分泌专家的研究发现，5点之前起床的人可会具有患心血管疾病的风险。而且，科学家发现，起得比较早的人更有可能患上动脉硬化、心率衰竭、中风、高血压和肥胖症。尽管早起和晚起的睡眠时间差不多，但以上研究发现依旧成立。先前斯坦福大学的研究总结表示，最佳质量睡眠发生的时间是凌晨2点至早上6:30。如果你必须由闹钟闹醒才起床，那就说明你没睡够。所起，请遵循自己的自然睡眠规律，累了就去睡，然后尽可能睡饱。
You may have b een led to believe that „early to bed, early to rise‟ was the
best way of organizing your sleep, and may have come to think that havi 武月茹
ng a lie-in is a bad habit. But research by Japanese endocrinologists shows that people who wake up before 5am may put themselves at risk of cardi ovascular disease. Hardened arteries, heart attack, stroke, high blood press ure, and obesity were more likely in people who got up earlier, scientists f ound. These findings held true, even though the amount of sleep was the same. Research at Stanford University previously concluded that the most r estorative sleep occurs between 2:00 a.m. and 6:30 a.m. If you have to b e woken by an alarm clock, this shows that you haven‟t got enough sleep. Respect your natural sleep cycle, by going to sleep when you‟re tired and letting yourself have as much sleep as you need.
It might be difficult to get a good night's sleep the night before a big interview, but we all know it helps.
大型面试前一晚可能很难睡个好觉，但我们都知道睡眠很有帮助。
Now, new research shows that on top of helping people perform better, getting more sleep also makes individuals appear more intelligent to teachers and prospective employers.
新的研究表明，充足的睡眠除了帮助人们表现更好之外，还会让老师和未来老板觉着这个人更聪明。
A group of psychologists at the University of St Andrews, Scotland looked at 190 faces, belonging to children and adults.
苏格兰圣安德鲁斯大学的一群心理学家研究了190名儿童和成年人的脸。
They measured how open the eyelids were and how curved the mouths were using face-processing software.
他们用面部处理软件测量了眼睑的宽度和嘴的弯曲程度。
A panel of more than 200 people were then asked to rate the attractiveness and intelligence of these faces.
研究人员组建了一个200多人的小组，让他们去评价这些面部是否显得有魅力、是否显得聪明。
The results showed that faces with a subtle frown and dropy eyes were perceived as less intelligent.
结果表明，那些有细微皱纹的脸和无神的眼睛让人感觉不聪明。
Photographs were also taken of the same participants after a full night's sleep and after a night of restricted sleep.
研究人员还给这些参与者拍了一组对比照片，以对比睡一宿好觉和睡不好觉的效果。
When the same individuals had less 'eyelid-openness' and a subtle frown it resulted in a significant decrease in their perceived intelligence.
同一个人，眼睑不够宽并带有细微皱纹时，他给人聪明的感觉大大降低。
Early to Bed, Early to Rise
There is an English saying. It says, “Early to bed, early to rise, makes a man healt hy, wealthy and wise.” Have you ever heard it before? It mean s that we should go to bed early and get up early. If we do, we shall be healthy. People must have e nough time to sleep. We should sleep for 8 hours every day. So we must do our homework quickly and go to bed before 10 p.m. Proverbs can always give us som e enlightenment. To know some proverbs is good for us.
早睡，早起
英国有一句谚语。它说，“早睡觉，早睡早起，使人健康，富有和聪明。”你有没有听说过呢？这意味着，我们应该早点上床睡觉，早起。如果我们这样做，我们是健康的。人们必须有足够的时间睡觉。我们应该每天睡8小时。因此，我们必须迅速做我们的功课，上床睡觉，晚上10点前箴言总是可以给我们一些启示。要知道，一些谚语是对我们有好处。