古人云：日出而作，日落而息。

The ancients said: work at sunrise and rest at sunset.

日出日落，是自然的规律。而人在与自然的相处中，身体内也早已种下了这样的生物钟。

Sunrise and sunset are natural laws. And in the interaction with nature, humans have already planted such a biological clock in their bodies.

长期不规律的作息，会使身体越来越差。而早起，就像带来好运的蝴蝶效应，让生活一点点变好。

Long term irregular sleep patterns can lead to deteriorating health. Getting up early is like the butterfly effect that brings good luck, making life gradually better.

有科学研究发现，经过充足睡眠而又坚持早起的人，身体往往比爱熬夜、睡懒觉的人更有抵抗力，情绪上更积极。

Scientific research has found that people who get enough sleep and insist on waking up early often have more resistance in their bodies and are more emotionally positive than those who like to stay up late or sleep in.

分享3个小方法帮助你养成早起的好习惯：

Share 3 tips to help you develop a good habit of waking up early:

一要循序渐进。每周把起床时间提前10分钟，直到找到适合自己的作息规律。

One should proceed step by step. Wake up 10 minutes earlier each week until you find a suitable daily routine.

二要实践3秒钟法则。听到闹钟后倒数三秒，立刻起床，直到形成条件反射。

Secondly, we need to practice the 3-second rule. After hearing the alarm clock, count down three seconds and immediately wake up until a conditioned reflex is formed.

三要让早上变得有趣。利用早起不被打扰的这段时间看书、沉思或是选择在晨曦中散步、锻炼。

Make the morning interesting. Take advantage of the undisturbed time of waking up early to read, contemplate, or choose to take a walk or exercise in the morning light.

当你能从容地度过每一个清晨，便能从容应对生活的种种挑战。

When you can calmly spend every morning, you can calmly face the various challenges of life.