幫助夜貓子提高白天工作效率的6種方法
Crack-of-dawn conference calls, breakfast meetings, or even the fact that the office coffee maker is always turned off by noon are just a few examples of how the work world really is designed for early risers. You know the type–those perky folks who leap out of bed with the sun and begin winding down as evening falls.
黎明時分的電話會議、早餐會議、甚至辦公室咖啡機在中午時間關閉的事實，都印證了在職場中，早起的鳥兒有蟲吃。這些人在太陽升起時起牀，夜晚休息，一整天神采奕奕。
Night owls, on the other hand, flourish on a different timetable, typically riding a wave of energy and alertness from afternoon to well into the night.
與上述類型不同的是，夜貓子一族的在線狀態從中午開始，一直持續到深夜。
The time of day each of us tends to thrive in appears to be partly influenced by genetics.
造成這種不同的原因中有一部分是基因使然。
Biological differences between early birds and night owls exist. The hormone melatonin, whose rise makes the body feel less alert, decreases later in the morning for night owls. Night people also have a higher core body temperature in the afternoon, which can be a sign of increased energy at that time.
早起鳥和夜貓子之間有生物學差異。夜貓子體內的褪黑激素早上會較少，因而使得人們警惕性降低。此外，夜貓子一族午後的核心體溫也更高，這也可能是能量增加的一個標誌。
Most of us aren’t extreme early birds or night owls but fall somewhere in the middle. But the time of day each of us tends to thrive in appears to be partly influenced by genetics. “Morning types wake up relatively early with little “sleep inertia”. “They have their peak productivity early in the day.” Night types “tend to wake up later in the morning. If they have to get up early, there is generally a more severe sleep inertia,” and they reach higher productivity later in the day.
我們大多數人既不是典型的早起鳥，也不是典型的夜貓子，而是處於二者之間，但每個人一天中最有精力的時刻也不盡相同，也是由基因差別導致的。“早起鳥醒來地比較早，睡眠慣性很小。”“他們精力最充沛的時候是每天的早些時候。”夜間類型“早晨起來往往會醒來地比較晚。 如果得早起牀，通常會有更嚴重的睡眠慣性。”他們一天中精力最旺盛的時候是在後半天。
Unfortunately, you can’t redesign the contemporary workday to suit your mole person ways, nor can you rewire the internal clock you were born with. But the good news is that you can still ace your job by doing a little shifting of certain habits and routines. Here’s how to tap into your biology–and use a little strategy–to come out on top
.不幸的是，你不能重新設計當代的工作日，以適應你的方式，你也不能重新設計你的生物鐘。 但好消息是，你仍然可以通過改變某些習慣來提高工作效率。 以下是如何挖掘你的生物潛力、使用適當策略脫穎而出的方法。
1. CREATE A WORK CHEATSHEET THE DAY BEFORE1.提前一天寫好備忘錄
If you’re a night owl with a day job, you likely arrive at work before your brain is fully alert, fuzzy about what tasks you need to accomplish. Instead of wasting the morning hours in an unproductive haze, create a morning to-do list the afternoon before, when you’re energized and focused.
如果你是夜貓子，但是白天又有工作，你很有可能坐在辦公桌前腦子還沒有完全清醒，不知道今天都有什麼任務。與其浪費早上的時間，不如寫好下午要做的事，在精力充沛的時候一件件地完成。
Make it as detailed as possible and prioritize what you need to get done. “Note where you left off, who you need to call, anything you can do to put things in order until your brain clicks on.
這個備忘錄要儘可能詳細，比如工作做到哪裏了，要給誰打電話，在大腦充滿活力之前你要做的所有事情都要寫上去。
2. STREAMLINE YOUR MORNING ROUTINE2.簡化早晨常規
Take a shower, lay out your clothes, pack your briefcase, and make your breakfast and lunch the night before the workday. Taking care of these routines can shave an hour off your morning and score you an extra hour of sleep every night. That can lead to dramatic improvements in a.m. reaction time, alertness, mood, and productivity.
洗澡、鋪好衣服、包好公文包、在工作日前一天晚上做好早餐和午餐。做好這些日常瑣事能在第二天早上節省一個小時的睡眠時間，這樣可以大大提高早晨的反應能力、警惕性、心情狀態和生產力。
Though it’s not a feasible solution for everyone, you may want to consider moving closer to your workplace, so your commute is only from the bedroom to your home office and you create more opportunity for morning sleep. “A commute makes all the difference in terms of how early you actually have to get up.”
雖然這不是一劑萬能藥，有的人可能想住的離公司近一點，這樣也能擠出時間多睡一會。 “通勤時間的長短決定了早上到底幾點起牀。”
3. DO AUTOPILOT PROJECTS FIRST3.先做小事
Not all job responsibilities require the same amount of brain power. Night owls should use the a.m. hours for robotic tasks that don’t require a lot of thought–like answering certain emails, bookkeeping, expense reports, looking at blogs or websites you follow, posting on LinkedIn, and returning calls. When you get the mundane, but necessary, stuff behind you, you’ll be primed to do your most productive work once your body and brain have had a chance to kick into gear.
並不是所有的工作都需要相同的人力。夜貓子應該用上午時間進行機器人任務，這些任務不需要很多思考，例如回覆某些電子郵件、記帳、費用報告、查看您關注的博客或網站、在LinkedIn上發帖、回電話等等。當你做完了這些瑣碎的小事之後，身體和大腦也進入了最佳狀態，可以開始做對腦力要求較高的任務了。
4. SCHEDULE TOUGHER TASKS DURING PEAK PERFORMANCE TIMES
4.精力最佳時完成要求較高的工作
Pair work that requires you to put your thinking cap on–a crucial report, presentation, or brainstorming session with your team–with your peak energy windows. For night owls, that means the late afternoon and evening, but there is flexibility.
合作任務要求你與隊友合作完成一些需要思考的工作，比如重要報告、展示或者頭腦風暴會議，這些任務要在精力最佳的時候做。對於夜貓子而言，就是在午後和晚上。但這個時間也是很靈活的。
“Even scheduling difficult tasks during the late morning hours is better than early morning for night owls,”. “I recommend the late morning before lunch or the very late afternoon, since there can be a drop in alertness, body temperature, and glucose levels after eating a large meal.”
“對於夜貓子來說，即便是早晨快結束時制定計劃也比早上剛來的時候要好。”“建議大家在早晨快結束時的午餐之前，或者是下午快結束時做事，因爲飽餐一頓之後警惕性、身體溫度和體內葡萄糖水平都會下降。”
5. BRING SOME WORK HOME5. 帶一些工作回家做
From 7 to 9 p.m., many night owls are firing on all cylinders. Take advantage your biology by reserving these hours for heavy-lifting tasks. That means taking work home, true, but it’s worth it because you’ll be more productive.
從晚上7點到9點，許多夜貓子的精力正旺盛。利用生物鐘規律，利用好這個時間段來做最難的工作。這就意味着要把一些工作帶回家，但這也是可以的，畢竟你在這個時間段內效率更高。
Dedicating one to two hours in the evening to tackle deep-thinking work tasks from home makes sense for a night owl—but put a limit on how late you’ll stay up. “Working after midnight when you have to be in the office by 9 a.m. is counterproductive.
”晚上回家後工作一兩個小時是可以理解的，但是不能熬夜太晚。“如果第二天要九點前到公司的話，凌晨後還在工作就是適得其反了。”
6. ASK FOR A LATER START TIME OR EVEN WORK-FROM-HOME DAYS6.要求推遲上班時間或者在家工作
Since even an extra hour of shut-eye can help a night owl function better in the morning, it may be worth it to see if you can change your work hours from 9 to 5 to 10 to 6.
因爲即使是多睡一小時也能幫助夜貓子在早上更好地工作，所以看看你能否把工作時間從朝九晚五改到早十晚六。
While not all bosses will be understanding, it’s not out of line at most workplaces these days to ask for a slightly different schedule to accommodate personal and family needs. “Sometimes folks request adjusted hours to avoid rush hour traffic or to accommodate child care.” “What really matters is that you explain how this will help you get your work done more efficiently.”
雖然並不是所有的老闆都能理解，但如今在大多數工作場所，要求一份稍微不同的時間表來滿足個人和家庭的需要，這並不是不可取的。“有時人們會要求調整好幾個小時，以避免交通高峯時間或者爲了照顧孩子。” “真正重要的是，你要解釋這將如何幫助你更有效地完成工作。”
