你是早起的人，还是熬夜的人？

大dà家jiā好hǎo，欢huān迎yíng来lái到dào Mandarinpod，我wǒ是shì马mǎ丽lì。

Hello everyone, welcome to Mandarinpod. I'm Ma Li.

大dà家jiā好hǎo，我wǒ是shì周zhōu扬yáng。

Hi everyone, I'm Zhou Yang.

周zhōu扬yáng，我wǒ发fā现xiàn一yí件jiàn事shì，你nǐ好hǎo像xiàng很hěn少shǎo在zài早zǎo上shàng给gěi我wǒ发fā消xiāo息xī。

Zhou Yang, I've noticed something. You hardly ever message me in the morning.

是shì吗ma？我wǒ还hái真zhēn没méi注zhù意yì过guò。

Really? I honestly never noticed.

真zhēn的de。有yǒu时shí候hòu我wǒ早zǎo上shàng七qī八bā点diǎn给gěi你nǐ发fā消xiāo息xī，你nǐ要yào到dào十shí点diǎn以yǐ后hòu才cái回huí复fù。可kě是shì到dào了le晚wǎn上shàng十shí一yī点diǎn，你nǐ又yòu特tè别bié有yǒu精jīng神shén，还hái会huì突tū然rán发fā消xiāo息xī问wèn我wǒ一yì些xiē奇qí怪guài的de问wèn题tí。

Really. Sometimes I message you at seven or eight in the morning, and you don't reply until after ten. But at eleven at night, you're suddenly full of energy and send me random, weird questions.

比bǐ如rú呢ne？

Like what?

比bǐ如rú上shàng次cì，晚wǎn上shàng十shí一yī点diǎn半bàn，你nǐ突tū然rán问wèn我wǒ：“你nǐ觉jué得de猫māo知zhī道dào自zì己jǐ是shì猫māo吗ma？”

Like last time, at eleven thirty at night, you suddenly asked me, "Do you think cats know they're cats?"

哈hā哈hā，我wǒ记jì得de这zhè个ge问wèn题tí！那nà天tiān我wǒ刚gāng看kàn完wán一yí个gè关guān于yú动dòng物wù的de视shì频pín，突tū然rán就jiù想xiǎng到dào这zhè个ge了le。

Haha, I remember that question! I had just watched a video about animals, and it suddenly popped into my head.

可kě是shì你nǐ有yǒu没méi有yǒu想xiǎng过guò，那nà个ge时shí间jiān我wǒ可kě能néng已yǐ经jīng准zhǔn备bèi睡shuì觉jiào了le？

But did you ever think I might have been getting ready for bed at that time?

所suǒ以yǐ你nǐ第dì二èr天tiān才cái回huí复fù我wǒ啊a。而ér且qiě你nǐ回huí复fù得de特tè别bié简jiǎn单dān，就jiù两liǎng个gè字zì：“睡shuì觉jiào。”

That's why you only replied the next day. And your reply was super short, just two words: "Sleeping."

因yīn为wèi我wǒ真zhēn的de要yào睡shuì觉jiào了le！我wǒ就jiù不bù明míng白bái，为wèi什shén么me你nǐ到dào了le晚wǎn上shàng十shí一yī二èr点diǎn，脑nǎo子zi里lǐ还hái有yǒu这zhè么me多duō想xiǎng法fǎ。

Because I really was going to sleep! I just don't get why you still have so many thoughts in your head at eleven or twelve at night.

因yīn为wèi我wǒ晚wǎn上shàng精jīng神shén好hǎo啊a。白bái天tiān忙máng了le一yì整zhěng天tiān，到dào了le晚wǎn上shàng终zhōng于yú可kě以yǐ安ān静jìng下xià来lái，我wǒ反fǎn而ér觉jué得de脑nǎo子zi特tè别bié清qīng楚chǔ。

Because I feel great at night. After a busy day, I can finally calm down at night, and my mind feels really clear.

那nà我wǒ跟gēn你nǐ正zhèng好hǎo相xiāng反fǎn。我wǒ每měi天tiān早zǎo上shàng起qǐ床chuáng以yǐ后hòu精jīng神shén最zuì好hǎo，到dào了le晚wǎn上shàng十shí点diǎn多duō，就jiù开kāi始shǐ犯fàn困kùn了le。

Then I'm the exact opposite. I feel my best every morning after I get up, and by ten something at night, I start getting sleepy.

所suǒ以yǐ你nǐ是shì一yí个gè标biāo准zhǔn的de早zǎo起qǐ的de人rén，我wǒ是shì一yí个gè喜xǐ欢huān熬áo夜yè的de人rén。

So you're a textbook early riser, and I'm someone who likes staying up late.

看kàn来lái是shì这zhè样yàng。那nà我wǒ问wèn你nǐ，你nǐ一yì般bān几jǐ点diǎn睡shuì觉jiào？

Looks like it. So let me ask you, what time do you usually go to bed?

如rú果guǒ第dì二èr天tiān要yào上shàng班bān，我wǒ尽jǐn量liàng十shí二èr点diǎn之zhī前qián睡shuì。不bú过guò说shuō实shí话huà，有yǒu时shí候hòu也yě会huì拖tuō到dào凌líng晨chén一yì点diǎn。如rú果guǒ是shì周zhōu末mò，那nà就jiù更gèng晚wǎn了le。

If I have work the next day, I try to sleep before twelve. But honestly, sometimes it drags on to one in the morning. On weekends, it's even later.

凌líng晨chén一yì点diǎn？你nǐ都dōu不bú困kùn吗ma？

One in the morning? Aren't you sleepy?

有yǒu时shí候hòu也yě困kùn，但dàn是shì我wǒ舍shě不bù得dé睡shuì。

Sometimes I am, but I can't bring myself to go to sleep.

舍shě不bù得dé睡shuì？睡shuì觉jiào有yǒu什shén么me舍shě不bù得dé的de？

You can't bear to sleep? What's there to be reluctant about with sleeping?

你nǐ不bù懂dǒng。晚wǎn上shàng那nà几jǐ个gè小xiǎo时shí特tè别bié宝bǎo贵guì。没méi有yǒu人rén给gěi我wǒ打dǎ电diàn话huà，没méi有yǒu工gōng作zuò消xiāo息xī，也yě不bú用yòng考kǎo虑lǜ第dì二èr天tiān要yào做zuò什shén么me。我wǒ可kě以yǐ安ān安ān静jìng静jìng地dì看kàn一yí部bù电diàn影yǐng，或huò者zhě做zuò一yì点diǎn自zì己jǐ喜xǐ欢huān的de事shì情qíng。

You don't get it. Those few hours at night are precious. Nobody calls me, there are no work messages, and I don't have to think about what I'm doing the next day. I can quietly watch a movie or do something I enjoy.

可kě是shì你nǐ晚wǎn上shàng不bú睡shuì，第dì二èr天tiān早zǎo上shàng不bú就jiù起qǐ不bù来lái了le吗ma？

But if you don't sleep at night, won't you be unable to get up the next morning?

那nà就jiù晚wǎn一yì点diǎn起qǐ啊a。

Then I'll just get up later.

问wèn题tí是shì，如rú果guǒ第dì二èr天tiān还hái要yào工gōng作zuò呢ne？

The problem is, what if you have to work the next day?

那nà就jiù比bǐ较jiào痛tòng苦kǔ了le。

Then it's pretty painful.

哈hā哈hā，我wǒ就jiù知zhī道dào。

Haha, I knew it.

所suǒ以yǐ我wǒ一yì直zhí很hěn羡xiàn慕mù那nà些xiē早zǎo上shàng特tè别bié有yǒu精jīng神shén的de人rén。你nǐ每měi天tiān几jǐ点diǎn起qǐ床chuáng？

That's why I've always envied people who are full of energy in the morning. What time do you get up every day?

我wǒ一yì般bān六liù点diǎn半bàn左zuǒ右yòu就jiù起qǐ来lái了le。如rú果guǒ天tiān气qì好hǎo，有yǒu时shí候hòu六liù点diǎn就jiù醒xǐng了le。

I usually get up around six thirty. If the weather's nice, sometimes I wake up at six.

六liù点diǎn？那nà时shí候hòu天tiān可kě能néng还hái没méi亮liàng呢ne！

Six? It might not even be light out yet!

冬dōng天tiān有yǒu时shí候hòu确què实shí还hái没méi亮liàng，不bú过guò我wǒ已yǐ经jīng习xí惯guàn了le。而ér且qiě我wǒ特tè别bié喜xǐ欢huān早zǎo晨chén那nà种zhǒng安ān静jìng的de感gǎn觉jué，街jiē上shàng没méi有yǒu太tài多duō人rén，空kōng气qì很hěn新xīn鲜xiān，整zhěng个gè人rén都dū会huì觉jué得de很hěn舒shū服fú。

In winter it sometimes really isn't light yet, but I'm used to it. And I especially love the quiet feeling of the morning. There aren't many people on the street, the air is fresh, and you just feel really comfortable.

听tīng起qǐ来lái确què实shí不bú错cuò，但dàn是shì有yǒu一yí个gè问wèn题tí。

That does sound nice, but there's one problem.

什shén么me问wèn题tí？

What problem?

你nǐ说shuō的de这zhè些xiē舒shū服fú的de事shì情qíng，我wǒ也yě可kě以yǐ在zài上shàng午wǔ十shí点diǎn体tǐ验yàn啊a。为wèi什shén么me一yí定dìng要yào六liù点diǎn起qǐ床chuáng呢ne？

All those nice things you mentioned, I could experience them at ten in the morning too. Why does it have to be getting up at six?

因yīn为wèi到dào了le十shí点diǎn，很hěn多duō事shì情qíng已yǐ经jīng开kāi始shǐ了le。路lù上shàng车chē多duō了le，人rén也yě多duō了le，手shǒu机jī消xiāo息xī也yě越yuè来lái越yuè多duō。早zǎo晨chén那nà段duàn安ān静jìng的de时shí间jiān，和hé上shàng午wǔ十shí点diǎn的de感gǎn觉jué还hái是shì不bù一yí样yàng的de。

Because by ten, a lot of things have already started. There are more cars and more people on the road, and more and more messages on your phone. The quiet of early morning still feels different from ten o'clock.

可kě是shì深shēn夜yè也yě很hěn安ān静jìng啊a。你nǐ喜xǐ欢huān早zǎo上shàng六liù点diǎn的de安ān静jìng，我wǒ喜xǐ欢huān晚wǎn上shàng十shí二èr点diǎn的de安ān静jìng，其qí实shí差chà不bù多duō。

But late at night is quiet too. You like the quiet at six in the morning, I like the quiet at twelve at night. It's pretty much the same.

听tīng你nǐ这zhè么me说shuō，好hǎo像xiàng还hái真zhēn有yǒu点diǎn道dào理lǐ。

When you put it that way, you actually have a bit of a point.

而ér且qiě我wǒ觉jué得de，有yǒu些xiē人rén总zǒng认rèn为wéi早zǎo起qǐ就jiù是shì好hǎo习xí惯guàn，熬áo夜yè就jiù是shì坏huài习xí惯guàn，但dàn我wǒ不bù完wán全quán同tóng意yì。如rú果guǒ一yí个gè人rén凌líng晨chén一yì点diǎn睡shuì，早zǎo上shàng九jiǔ点diǎn起qǐ，每měi天tiān都dōu能néng睡shuì够gòu，而ér且qiě工gōng作zuò和hé生shēng活huó也yě没méi有yǒu受shòu到dào影yǐng响xiǎng，那nà为wèi什shén么me一yí定dìng要yào让ràng他tā晚wǎn上shàng十shí点diǎn就jiù睡shuì呢ne？

Also, I think some people always assume that getting up early is a good habit and staying up late is a bad one, but I don't totally agree. If someone goes to bed at one, gets up at nine, gets enough sleep every day, and their work and life aren't affected, then why should they have to sleep at ten?

我wǒ觉jué得de你nǐ说shuō得de有yǒu一yí定dìng道dào理lǐ。每měi个gè人rén的de生shēng活huó节jié奏zòu不bù一yí样yàng，有yǒu的de人rén早zǎo上shàng效xiào率lǜ高gāo，有yǒu的de人rén晚wǎn上shàng效xiào率lǜ高gāo。不bú过guò如rú果guǒ因yīn为wèi熬áo夜yè每měi天tiān都dōu睡shuì不bú够gòu，那nà肯kěn定dìng就jiù不bú太tài好hǎo了le。

I think you have a point. Everyone's rhythm is different. Some people are more efficient in the morning, others at night. But if staying up late means you don't get enough sleep every day, that's definitely not good.

这zhè个ge我wǒ承chéng认rèn。尤yóu其qí是shì第dì二èr天tiān早zǎo上shàng闹nào钟zhōng响xiǎng的de时shí候hòu，我wǒ真zhēn的de会huì后hòu悔huǐ前qián一yì天tiān为wèi什shén么me不bù早zǎo点diǎn睡shuì。

I'll admit that. Especially when the alarm goes off the next morning, I really regret not going to bed earlier the night before.

说shuō到dào闹nào钟zhōng，我wǒ特tè别bié好hào奇qí。你nǐ每měi天tiān早zǎo上shàng怎zěn么me起qǐ床chuáng？

Speaking of alarms, I'm really curious. How do you get up every morning?

靠kào闹nào钟zhōng啊a，不bù然rán还hái能néng靠kào什shén么me？

With an alarm, of course. What else would I rely on?

你nǐ一yì般bān设shè几jǐ个gè闹nào钟zhōng？

How many alarms do you usually set?

三sān个gè。

Three.

三sān个gè？为wèi什shén么me要yào设shè那nà么me多duō？

Three? Why so many?

因yīn为wèi一yí个gè不bú够gòu啊a。比bǐ如rú我wǒ要yào八bā点diǎn起qǐ床chuáng，我wǒ会huì设shè七qī点diǎn半bàn、七qī点diǎn四sì十shí五wǔ和hé八bā点diǎn。

Because one isn't enough! Say I need to get up at eight, I'll set 7:30, 7:45, and 8:00.

那nà七qī点diǎn半bàn的de闹nào钟zhōng响xiǎng了le，你nǐ会huì起qǐ床chuáng吗ma？

So when the 7:30 alarm goes off, do you get up?

当dāng然rán不bú会huì。七qī点diǎn半bàn那nà个ge闹nào钟zhōng只zhǐ是shì提tí醒xǐng我wǒ，还hái有yǒu半bàn个gè小xiǎo时shí可kě以yǐ睡shuì。

Of course not. The 7:30 one just reminds me I still have half an hour to sleep.

那nà七qī点diǎn四sì十shí五wǔ呢ne？

What about 7:45?

那nà个ge是shì提tí醒xǐng我wǒ，只zhǐ剩shèng十shí五wǔ分fēn钟zhōng了le，要yào开kāi始shǐ做zuò心xīn理lǐ准zhǔn备bèi。

That one reminds me there are only fifteen minutes left, so I need to start getting mentally prepared.

那nà八bā点diǎn呢ne？

And 8:00?

八bā点diǎn那nà个ge才cái是shì真zhēn正zhèng的de闹nào钟zhōng。

The 8:00 one is the real alarm.

哈hā哈hā！所suǒ以yǐ前qián面miàn两liǎng个gè都dōu是shì假jiǎ的de？

Haha! So the first two are fake?

也yě不bù能néng说shuō是shì假jiǎ的de，它tā们men也yě有yǒu自zì己jǐ的de作zuò用yòng。尤yóu其qí是shì七qī点diǎn半bàn那nà个ge，听tīng到dào以yǐ后hòu发fā现xiàn还hái能néng再zài睡shuì半bàn个gè小xiǎo时shí，那nà种zhǒng感gǎn觉jué特tè别bié幸xìng福fú。

I wouldn't say they're fake, they have their own purpose. Especially the 7:30 one. When you hear it and realize you can sleep another half hour, it feels amazing.

我wǒ真zhēn的de不bù能néng理lǐ解jiě。你nǐ这zhè样yàng不bú是shì一yì直zhí在zài打dǎ断duàn自zì己jǐ的de睡shuì眠mián吗ma？还hái不bù如rú直zhí接jiē睡shuì到dào八bā点diǎn。

I really don't get it. Aren't you just interrupting your own sleep? You might as well sleep straight until eight.

我wǒ也yě知zhī道dào这zhè个ge道dào理lǐ，但dàn就jiù是shì忍rěn不bú住zhù。特tè别bié是shì冬dōng天tiān，外wài面miàn冷lěng，被bèi子zi里lǐ又yòu暖nuǎn和huo，真zhēn的de不bù想xiǎng起qǐ来lái。

I know that, but I can't help it. Especially in winter, when it's cold outside and warm under the blanket, I really don't want to get up.

那nà你nǐ有yǒu没méi有yǒu睡shuì过guò头tóu的de时shí候hòu？

Have you ever overslept?

当dāng然rán有yǒu，而ér且qiě还hái不bù止zhǐ一yí次cì。有yǒu一yí次cì我wǒ把bǎ三sān个gè闹nào钟zhōng全quán部bù关guān掉diào了le，心xīn里lǐ还hái想xiǎng着zhe再zài睡shuì五wǔ分fēn钟zhōng，结jié果guǒ一yì睁zhēng眼yǎn，已yǐ经jīng九jiǔ点diǎn多duō了le。

Of course, and more than once. One time I turned off all three alarms, thinking I'd sleep just five more minutes, and when I opened my eyes, it was after nine.

那nà你nǐ上shàng班bān不bú是shì迟chí到dào了le？

So you were late for work?

对duì。那nà天tiān我wǒ连lián早zǎo餐cān都dōu没méi吃chī，穿chuān上shàng衣yī服fú就jiù往wǎng外wài跑pǎo。到dào了le公gōng司sī以yǐ后hòu，才cái发fā现xiàn自zì己jǐ两liǎng只zhī袜wà子zi的de颜yán色sè不bù一yí样yàng。那nà天tiān我wǒ整zhěng个gè人rén都dōu特tè别bié困kùn，工gōng作zuò的de时shí候hòu一yì直zhí想xiǎng打dǎ哈hā欠qiàn。

Yes. That day I didn't even eat breakfast. I threw on my clothes and ran out. When I got to the office, I realized my socks were different colors. I was so sleepy all day and kept yawning at work.

所suǒ以yǐ说shuō，晚wǎn睡shuì最zuì麻má烦fán的de地dì方fāng不bú是shì晚wǎn上shàng，而ér是shì第dì二èr天tiān早zǎo上shàng。晚wǎn上shàng看kàn电diàn影yǐng、刷shuā手shǒu机jī的de时shí候hòu可kě能néng觉jué得de很hěn开kāi心xīn，但dàn是shì睡shuì不bú够gòu的de话huà，第dì二èr天tiān真zhēn的de会huì很hěn难nán受shòu。

So the worst part of staying up late isn't the night, it's the next morning. Watching movies or scrolling on your phone at night might feel fun, but if you don't get enough sleep, the next day is really rough.

确què实shí。不bú过guò我wǒ发fā现xiàn，很hěn多duō时shí候hòu不bú是shì我wǒ真zhēn的de不bú困kùn，而ér是shì明míng明míng已yǐ经jīng困kùn了le，却què还hái是shì不bù想xiǎng睡shuì觉jiào。

Right. But I've noticed that a lot of the time it's not that I'm not sleepy. I'm already tired, but I still don't want to go to sleep.

这zhè个ge我wǒ也yě有yǒu过guò。有yǒu时shí候hòu忙máng了le一yì整zhěng天tiān，晚wǎn上shàng终zhōng于yú有yǒu自zì己jǐ的de时shí间jiān，就jiù想xiǎng再zài放fàng松sōng一yí会huì儿er。明míng明míng知zhī道dào应yīng该gāi睡shuì觉jiào了le，但dàn还hái是shì忍rěn不bú住zhù拿ná起qǐ手shǒu机jī。

I've been there too. Sometimes after a busy day, I finally have time to myself at night and want to relax a bit longer. I know I should sleep, but I still can't help picking up my phone.

对duì！我wǒ经jīng常cháng就jiù是shì这zhè样yàng。本běn来lái只zhǐ想xiǎng看kàn五wǔ分fēn钟zhōng，结jié果guǒ一yí个gè视shì频pín接jiē着zhe一yí个gè视shì频pín。等děng我wǒ再zài看kàn时shí间jiān的de时shí候hòu，已yǐ经jīng过guò去qù一yí个gè小xiǎo时shí了le。

Yes! That's me all the time. I only plan to watch for five minutes, then it's one video after another. By the time I check the clock again, an hour has passed.

那nà你nǐ有yǒu没méi有yǒu试shì过guò睡shuì觉jiào前qián不bú看kàn手shǒu机jī？

Have you ever tried not looking at your phone before bed?

试shì过guò。

I have.

效xiào果guǒ怎zěn么me样yàng？

How did it go?

挺tǐng好hǎo的de。不bú过guò说shuō真zhēn的de，我wǒ觉jué得de现xiàn在zài想xiǎng早zǎo点diǎn睡shuì觉jiào，比bǐ以yǐ前qián困kùn难nán多duō了le。手shǒu机jī里lǐ总zǒng有yǒu看kàn不bù完wán的de东dōng西xī，电diàn影yǐng、新xīn闻wén、视shì频pín，好hǎo像xiàng永yǒng远yuǎn不bú会huì结jié束shù。

Pretty well. But honestly, I think going to bed early is much harder now than before. There's always something endless on your phone, movies, news, videos. It seems like it never ends.

确què实shí。所suǒ以yǐ我wǒ现xiàn在zài晚wǎn上shàng睡shuì觉jiào之zhī前qián，会huì尽jǐn量liàng把bǎ手shǒu机jī放fàng远yuǎn一yì点diǎn。有yǒu时shí候hòu还hái会huì看kàn几jǐ页yè书shū，或huò者zhě听tīng一yì点diǎn轻qīng松sōng的de音yīn乐yuè，让ràng自zì己jǐ慢màn慢màn安ān静jìng下xià来lái。

True. So now before bed, I try to keep my phone farther away. Sometimes I read a few pages of a book or listen to some relaxing music to calm down slowly.

那nà你nǐ不bú会huì看kàn书shū看kàn得de太tài认rèn真zhēn，结jié果guǒ越yuè看kàn越yuè精jīng神shén吗ma？

Don't you ever get so into the book that you get more and more awake?

偶ǒu尔ěr也yě会huì。如rú果guǒ是shì一yì本běn特tè别bié好hǎo看kàn的de小xiǎo说shuō，我wǒ可kě能néng也yě舍shě不bù得dé放fàng下xià。不bú过guò大dà部bù分fèn时shí候hòu，看kàn一yí会huì儿er书shū就jiù会huì觉jué得de困kùn了le。

Occasionally. If it's a really good novel, I might not want to put it down. But most of the time, after reading a little while I get sleepy.

看kàn来lái你nǐ不bù仅jǐn起qǐ床chuáng时shí间jiān规guī律lǜ，睡shuì觉jiào时shí间jiān也yě很hěn规guī律lǜ。

So not only is your wake-up time regular, your bedtime is too.

差chà不bù多duō吧ba。我wǒ一yì般bān晚wǎn上shàng十shí点diǎn半bàn左zuǒ右yòu准zhǔn备bèi睡shuì觉jiào，十shí一yī点diǎn之zhī前qián尽jǐn量liàng睡shuì着zháo。那nà你nǐ晚wǎn上shàng工gōng作zuò的de时shí候hòu，真zhēn的de比bǐ白bái天tiān效xiào率lǜ高gāo吗ma？

More or less. I usually get ready for bed around 10:30 and try to be asleep before eleven. What about you, are you really more productive working at night than during the day?

对duì我wǒ来lái说shuō，有yǒu时shí候hòu确què实shí是shì这zhè样yàng。尤yóu其qí是shì需xū要yào安ān静jìng思sī考kǎo的de事shì情qíng，晚wǎn上shàng没méi有yǒu人rén打dǎ扰rǎo，我wǒ可kě以yǐ连lián续xù做zuò一yī两liǎng个gè小xiǎo时shí，中zhōng间jiān不bú用yòng停tíng下xià来lái回huí复fù消xiāo息xī。

For me, sometimes it's true. Especially for things that need quiet thinking. At night nobody bothers me, and I can work for an hour or two straight without stopping to reply to messages.

我wǒ正zhèng好hǎo相xiāng反fǎn。如rú果guǒ有yǒu什shén么me需xū要yào认rèn真zhēn思sī考kǎo的de工gōng作zuò，我wǒ更gèng喜xǐ欢huān放fàng在zài早zǎo上shàng。因yīn为wèi那nà个ge时shí候hòu刚gāng睡shuì醒xǐng，头tóu脑nǎo比bǐ较jiào清qīng楚chǔ，也yě不bù容róng易yì觉jué得de累lèi。那nà你nǐ有yǒu没méi有yǒu认rèn真zhēn想xiǎng过guò调tiáo整zhěng一yí下xià作zuò息xī？

I'm the opposite. If there's work that needs serious thinking, I prefer to do it in the morning. Right after waking up, my head is clearer and I don't get tired easily. Have you ever seriously thought about changing your routine?

想xiǎng过guò很hěn多duō次cì。几jī乎hū每měi个gè星xīng期qī一yī，我wǒ都dū会huì告gào诉sù自zì己jǐ，这zhè个ge星xīng期qī一yí定dìng要yào早zǎo睡shuì早zǎo起qǐ。

Many times. Almost every Monday, I tell myself this week I'll definitely go to bed early and get up early.

为wèi什shén么me是shì星xīng期qī一yī？

Why Monday?

因yīn为wèi星xīng期qī一yí特tè别bié适shì合hé开kāi始shǐ新xīn生shēng活huó啊a。

Because Monday is perfect for starting a new life!

哈hā哈hā，那nà你nǐ一yì般bān能néng坚jiān持chí多duō久jiǔ？

Haha, so how long can you usually keep it up?

如rú果guǒ运yùn气qì好hǎo，可kě以yǐ坚jiān持chí到dào星xīng期qī三sān。

If I'm lucky, until Wednesday.

只zhǐ有yǒu三sān天tiān？

Only three days?

有yǒu时shí候hòu还hái不bú到dào三sān天tiān。星xīng期qī一yì晚wǎn上shàng我wǒ十shí点diǎn半bàn就jiù上shàng床chuáng了le，星xīng期qī二èr早zǎo上shàng七qī点diǎn起qǐ床chuáng，感gǎn觉jué特tè别bié好hǎo。可kě是shì到dào了le星xīng期qī三sān晚wǎn上shàng，突tū然rán看kàn到dào一yí部bù很hěn想xiǎng看kàn的de电diàn影yǐng，就jiù想xiǎng着zhe看kàn完wán再zài睡shuì。然rán后hòu又yòu回huí到dào了le以yǐ前qián的de生shēng活huó。

Sometimes not even three. Monday night I'm in bed by 10:30, Tuesday I get up at seven and feel great. But then Wednesday night I suddenly see a movie I really want to watch, and think I'll sleep after it ends. And then I'm back to my old life.

我wǒ觉jué得de你nǐ最zuì大dà的de问wèn题tí，就jiù是shì太tài容róng易yì对duì自zì己jǐ说shuō“就jiù这zhè一yí次cì”。

I think your biggest problem is that you tell yourself "just this once" way too easily.

你nǐ说shuō得de太tài准zhǔn确què了le。我wǒ经jīng常cháng想xiǎng，今jīn天tiān晚wǎn一yì点diǎn没méi关guān系xì，明míng天tiān再zài早zǎo点diǎn睡shuì。可kě是shì每měi天tiān都dōu有yǒu新xīn的de理lǐ由yóu，结jié果guǒ一yì直zhí没méi改gǎi变biàn。

That's so accurate. I often think, "It's fine to stay up a bit later today, I'll sleep earlier tomorrow." But there's a new excuse every day, so nothing ever changes.

其qí实shí我wǒ觉jué得de，想xiǎng调tiáo整zhěng作zuò息xī不bú用yòng一yí下xià子zi改gǎi变biàn太tài多duō。比bǐ如rú你nǐ平píng时shí凌líng晨chén一yì点diǎn睡shuì，可kě以yǐ先xiān试shì着zhe十shí二èr点diǎn四sì十shí五wǔ睡shuì，习xí惯guàn以yǐ后hòu再zài提tí前qián一yì点diǎn。这zhè样yàng可kě能néng比bǐ突tū然rán要yāo求qiú自zì己jǐ晚wǎn上shàng十shí点diǎn睡shuì觉jiào容róng易yì得de多duō。

Actually, I think if you want to fix your schedule, you don't need to change too much all at once. Say you usually go to bed at 1 a.m. You could try 12:45 first, then move it earlier bit by bit once you're used to it. That's probably much easier than suddenly demanding that you sleep at 10 p.m.

这zhè听tīng起qǐ来lái比bǐ较jiào现xiàn实shí。如rú果guǒ让ràng我wǒ明míng天tiān开kāi始shǐ每měi天tiān早zǎo上shàng六liù点diǎn起qǐ床chuáng，我wǒ可kě能néng第dì一yī天tiān就jiù放fàng弃qì了le。

That sounds more realistic. If you told me to start getting up at 6 a.m. every day from tomorrow, I'd probably give up on the first day.

而ér且qiě早zǎo起qǐ不bù应yīng该gāi只zhǐ是shì为wèi了le早zǎo起qǐ，还hái是shì要yào保bǎo证zhèng自zì己jǐ有yǒu足zú够gòu的de睡shuì眠mián。如rú果guǒ晚wǎn上shàng睡shuì得de很hěn晚wǎn，第dì二èr天tiān又yòu强qiǎng迫pò自zì己jǐ特tè别bié早zǎo起qǐ，那nà只zhǐ会huì越yuè来lái越yuè累lèi。

Also, getting up early shouldn't be just for the sake of it. You still need enough sleep. If you go to bed really late and then force yourself to get up super early the next day, you'll just get more and more tired.

这zhè点diǎn我wǒ同tóng意yì。我wǒ觉jué得de比bǐ起qǐ早zǎo起qǐ本běn身shēn，更gèng重zhòng要yào的de是shì找zhǎo到dào一yí个gè适shì合hé自zì己jǐ的de生shēng活huó节jié奏zòu。毕bì竟jìng不bú是shì每měi个gè人rén的de工gōng作zuò时shí间jiān、家jiā庭tíng情qíng况kuàng和hé生shēng活huó习xí惯guàn都dōu一yí样yàng。

I agree with that. I think what matters more than waking up early is finding a rhythm that suits you. After all, not everyone has the same work hours, family situation, and habits.

对duì。比bǐ如rú有yǒu些xiē人rén晚wǎn上shàng需xū要yào工gōng作zuò，或huò者zhě要yào照zhào顾gù家jiā人rén，他tā们men可kě能néng没méi有yǒu办bàn法fǎ每měi天tiān晚wǎn上shàng十shí点diǎn就jiù睡shuì觉jiào。我wǒ们men不bù能néng简jiǎn单dān地dì说shuō，所suǒ有yǒu早zǎo起qǐ的de人rén都dōu很hěn自zì律lǜ，所suǒ有yǒu熬áo夜yè的de人rén都dōu不bú自zì律lǜ。

Right. For example, some people have to work at night or take care of family, so they may not be able to go to bed at 10 every night. We can't simply say that all early risers are disciplined and all night owls are not.

没méi错cuò。而ér且qiě我wǒ觉jué得de，判pàn断duàn一yí个gè人rén的de生shēng活huó习xí惯guàn好hǎo不bu好hǎo，不bù能néng只zhǐ看kàn他tā几jǐ点diǎn起qǐ床chuáng，还hái要yào看kàn他tā是shì不bu是shì睡shuì够gòu了le，白bái天tiān有yǒu没méi有yǒu精jīng神shén，身shēn体tǐ是shì不bu是shì舒shū服fú。

Exactly. And I think to judge whether someone's habits are good, you can't only look at what time they get up. You also have to look at whether they get enough sleep, whether they have energy during the day, and whether their body feels good.

不bú过guò话huà说shuō回huí来lái，我wǒ还hái是shì觉jué得de早zǎo起qǐ有yǒu一yí个gè很hěn大dà的de好hǎo处chù，就jiù是shì一yì天tiān会huì感gǎn觉jué特tè别bié长cháng。

Still, I do think getting up early has one big benefit: the day feels especially long.

这zhè句jù话huà你nǐ刚gāng才cái就jiù说shuō过guò。不bú过guò我wǒ一yì直zhí很hěn好hào奇qí，为wèi什shén么me早zǎo起qǐ会huì让ràng你nǐ觉jué得de一yì天tiān变biàn长cháng了le？一yì天tiān不bù还hái是shì二èr十shí四sì个gè小xiǎo时shí吗ma？

You said that just now. But I've always been curious: why does getting up early make the day feel longer? Isn't a day still twenty-four hours?

当dāng然rán还hái是shì二èr十shí四sì个gè小xiǎo时shí。但dàn是shì比bǐ如rú周zhōu末mò，我wǒ六liù点diǎn半bàn起qǐ床chuáng，吃chī个gè早zǎo餐cān，再zài出chū去qù走zǒu一yī走zǒu，回huí来lái以yǐ后hòu看kàn看kàn书shū，可kě能néng才cái九jiǔ点diǎn。我wǒ会huì觉jué得de自zì己jǐ已yǐ经jīng做zuò了le很hěn多duō喜xǐ欢huān的de事shì情qíng，但dàn是shì一yì天tiān还hái有yǒu很hěn长cháng时shí间jiān。

Of course it's still twenty-four hours. But on a weekend, say I get up at 6:30, have breakfast, go out for a walk, come back and read a bit, and it might only be 9 o'clock. I feel like I've already done a lot of things I love, but there's still a long day ahead.

那nà我wǒ周zhōu末mò九jiǔ点diǎn起qǐ床chuáng，也yě可kě以yǐ在zài晚wǎn上shàng做zuò这zhè些xiē事shì情qíng啊a。

But if I get up at 9 on weekends, I can do those things in the evening too.

可kě是shì晚wǎn上shàng很hěn多duō地dì方fāng已yǐ经jīng关guān门mén了le。比bǐ如rú你nǐ想xiǎng去qù公gōng园yuán、逛guàng市shì场chǎng，或huò者zhě去qù一yì家jiā早zǎo餐cān店diàn，早zǎo一yì点diǎn出chū去qù会huì比bǐ较jiào方fāng便biàn。

But a lot of places are already closed in the evening. If you want to go to a park, wander around a market, or visit a breakfast place, it's more convenient to head out early.

这zhè个ge我wǒ承chéng认rèn。尤yóu其qí是shì旅lǚ行xíng的de时shí候hòu，如rú果guǒ起qǐ得de太tài晚wǎn，确què实shí容róng易yì错cuò过guò一yì些xiē活huó动dòng。不bú过guò我wǒ更gèng喜xǐ欢huān晚wǎn上shàng出chū去qù走zǒu走zǒu。特tè别bié是shì在zài一yí个gè不bù熟shú悉xī的de城chéng市shì，晚wǎn上shàng街jiē上shàng亮liàng起qǐ灯dēng，餐cān厅tīng里lǐ坐zuò满mǎn了le人rén，很hěn多duō地dì方fāng跟gēn白bái天tiān完wán全quán不bù一yí样yàng。

I'll admit that. Especially when traveling, if you get up too late, you can easily miss some activities. But I prefer going out in the evening. Especially in an unfamiliar city, when the lights come on in the streets and the restaurants are full of people, many places look completely different from the daytime.

这zhè倒dǎo是shì真zhēn的de。有yǒu些xiē城chéng市shì到dào了le晚wǎn上shàng反fǎn而ér更gèng热rè闹nào。

That's true. Some cities are actually livelier at night.

所suǒ以yǐ旅lǚ行xíng的de时shí候hòu，我wǒ经jīng常cháng白bái天tiān慢màn慢màn逛guàng，晚wǎn上shàng去qù吃chī点diǎn当dāng地dì的de东dōng西xī，看kàn看kàn夜yè景jǐng。有yǒu时shí候hòu回huí到dào酒jiǔ店diàn已yǐ经jīng十shí一yī二èr点diǎn了le，第dì二èr天tiān自zì然rán就jiù不bù想xiǎng太tài早zǎo起qǐ。说shuō到dào这zhè里lǐ，我wǒ突tū然rán想xiǎng问wèn你nǐ一yí个gè问wèn题tí。你nǐ有yǒu没méi有yǒu过guò特tè别bié想xiǎng睡shuì懒lǎn觉jiào的de时shí候hòu？

So when I travel, I often stroll slowly during the day, then in the evening I eat some local food and see the night view. Sometimes I get back to the hotel at eleven or twelve, so naturally I don't want to get up too early the next day. Speaking of which, I suddenly want to ask you something. Have you ever really wanted to sleep in?

当dāng然rán有yǒu啊a。比bǐ如rú前qián一yì天tiān工gōng作zuò特tè别bié累lèi，或huò者zhě周zhōu末mò天tiān气qì不bù好hǎo，外wài面miàn一yì直zhí下xià雨yǔ，我wǒ也yě会huì想xiǎng在zài床chuáng上shàng多duō待dài一yí会huì儿er。

Of course. Like when I was really tired from work the day before, or when the weather's bad on the weekend and it keeps raining outside, I also want to stay in bed a little longer.

对duì，我wǒ觉jué得de，周zhōu末mò本běn来lái就jiù是shì用yòng来lái休xiū息xī的de，如rú果guǒ前qián几jǐ天tiān特tè别bié忙máng，能néng睡shuì个gè好hǎo觉jiào也yě是shì一yí件jiàn很hěn幸xìng福fú的de事shì情qíng。

Yeah, I think weekends are meant for resting. If you've been really busy the past few days, getting a good sleep is a very happy thing.

这zhè点diǎn我wǒ同tóng意yì。我wǒ以yǐ前qián也yě总zǒng觉jué得de，周zhōu末mò应yīng该gāi做zuò很hěn多duō事shì情qíng，才cái算suàn没méi有yǒu浪làng费fèi时shí间jiān。后hòu来lái发fā现xiàn，有yǒu时shí候hòu什shén么me都dōu不bù安ān排pái，安ān静jìng地dì休xiū息xī一yì天tiān，也yě挺tǐng好hǎo的de。

I agree. I used to feel that on weekends I had to do lots of things or else I'd be wasting time. Later I found that sometimes planning nothing and quietly resting for a day is pretty nice too.

所suǒ以yǐ你nǐ现xiàn在zài不bú会huì因yīn为wèi自zì己jǐ起qǐ晚wǎn了le就jiù不bù开kāi心xīn？

So now you don't get upset when you get up late?

偶ǒu尔ěr还hái是shì会huì有yǒu一yì点diǎn，但dàn我wǒ正zhèng在zài慢màn慢màn改gǎi变biàn。其qí实shí生shēng活huó不bù应yīng该gāi每měi天tiān都dōu像xiàng完wán成chéng任rèn务wù一yí样yàng，几jǐ点diǎn起qǐ床chuáng、几jǐ点diǎn运yùn动dòng、几jǐ点diǎn看kàn书shū，全quán部bù安ān排pái得de清qīng清qīng楚chǔ楚chǔ。有yǒu时shí候hòu随suí意yì一yì点diǎn，也yě没méi有yǒu关guān系xì。

Occasionally a little, but I'm slowly changing. Life shouldn't be like completing tasks every day, with what time to get up, exercise, and read all planned out clearly. Sometimes it's fine to be a bit more relaxed.

这zhè句jù话huà我wǒ特tè别bié喜xǐ欢huān。因yīn为wèi我wǒ觉jué得de，有yǒu些xiē人rén为wéi了le早zǎo起qǐ而ér早zǎo起qǐ，结jié果guǒ每měi天tiān给gěi自zì己jǐ很hěn大dà压yā力lì，反fǎn而ér没méi有yǒu享xiǎng受shòu到dào生shēng活huó。

I really like that. Because I think some people get up early just for the sake of it, and end up putting a lot of pressure on themselves every day, and don't enjoy life.

不bú过guò你nǐ也yě不bú要yào借jiè这zhè个ge机jī会huì给gěi自zì己jǐ的de熬áo夜yè找zhǎo理lǐ由yóu啊a。

But don't use this as a chance to make excuses for your staying up late.

哈hā哈hā，我wǒ正zhèng准zhǔn备bèi这zhè么me说shuō呢ne。

Haha, I was just about to say that.

我wǒ就jiù知zhī道dào。

I knew it.

其qí实shí我wǒ最zuì近jìn也yě发fā现xiàn一yí个gè问wèn题tí。如rú果guǒ前qián一yì天tiān晚wǎn上shàng睡shuì得de比bǐ较jiào早zǎo，第dì二èr天tiān早zǎo上shàng起qǐ来lái，心xīn情qíng真zhēn的de会huì好hǎo很hěn多duō。尤yóu其qí是shì不bú用yòng着zháo急jí出chū门mén的de时shí候hòu，可kě以yǐ慢màn慢màn吃chī个gè早zǎo餐cān，喝hē杯bēi咖kā啡fēi，然rán后hòu再zài开kāi始shǐ工gōng作zuò。

Actually, I've noticed something lately. If I go to bed fairly early the night before, I really am in a much better mood when I get up. Especially when I don't have to rush out, I can slowly have breakfast, drink a cup of coffee, and then start working.

你nǐ看kàn，你nǐ已yǐ经jīng发fā现xiàn早zǎo起qǐ的de好hǎo处chù了le。这zhè就jiù很hěn好hǎo了le。规guī律lǜ一yì点diǎn的de作zuò息xī，至zhì少shǎo能néng让ràng自zì己jǐ更gèng容róng易yì安ān排pái一yì天tiān的de事shì情qíng。

See, you've already discovered the benefits of getting up early. That's great. A more regular schedule at least makes it easier to organize your day.

不bú过guò说shuō真zhēn的de，聊liáo了le这zhè么me久jiǔ，我wǒ觉jué得de早zǎo起qǐ和hé熬áo夜yè其qí实shí并bìng不bú是shì完wán全quán对duì立lì的de。每měi个gè人rén都dōu有yǒu自zì己jǐ喜xǐ欢huān的de时shí间jiān，也yě有yǒu不bù同tóng的de生shēng活huó安ān排pái。只zhǐ要yào能néng照zhào顾gù好hǎo自zì己jǐ的de身shēn体tǐ，不bù影yǐng响xiǎng正zhèng常cháng生shēng活huó，就jiù不bù一yí定dìng非fēi要yào跟gēn别bié人rén一yí样yàng。