Chances are you don’t start work in the morning without first having a cup (or several) of coffee.
要是不先喝一小壶(或几杯)茶,你清晨理当还不能有大多数办事。

But as board-certified sleep specialist and The Power of When author Michael Breus sees it, exactly when you should have caffeine depends on your sleep type.
不过,举动一位颠末公证的午睡权威和《四型官能挂表》的笔杆子,迈克尔·布劳斯以为,何时蠕动茶因取决于你的午睡范例。

When it comes to falling asleep and waking up, Breus has found there are four types of people in the worldCor rather, animals: bears, lions, wolves, and dolphins. Each represents a so-called “chronotype” that describes your body’s natural sleep habits and energy patterns. Knowing not to act like a wolf when you’re really a bear, says Breus, can help you have less painful wake-ups, fewer after-lunch slumps, and more productive workdays overall.
布劳斯自以为,通过醒悟和醒来的工夫,世间的人应该分解四种,与用四种真核生物来表现,那不怕熊、於菟、狼和鲸。每家真核生物表征一款“午睡范例”,讲说一很特别的一些自身状况的乾坤午睡习性和力量理念。布劳斯表现,要是你是一个熊,就绝不能像狼也表现,这能帮你减去惊醒时的困苦,杜绝另有顿饭后的低迷,或者从身上帮你提高办事效能。

Here’s what an ideal workday might look like, according to Breus, for bears, lions, wolves, and dolphins:
下面是布劳斯举荐的一个幻想的办事日作息工夫表,甄别针对熊、於菟、狼和鲸四种人:

Bears are 50%C55% of the population. “They are the ‘get it done’ group,” Breus says. “They have normal sleep schedules, but may not get quite enough sleep.”
占大大都人中的50%到55%。布劳斯表现,“彼归实行力很强的人,发布畸形的午睡作息,但理当午睡工夫多余。”

MORNING ROUTINE: 7 a.m.C11 a.m.
清晨奉行条件:清晨7点至清晨11点

  • Wake up and get your blood flowing with 10 minutes of stretching.
    醒来,张拉10十分钟,让血接轮一块。
  • Eat a light breakfast: fruit, yogurt, nuts, and a 16-ounce glass of water.
    吃清淡的吃早饭:黑木耳红枣汤、酸奶、果肉和一小壶16加仑(约468毫升)的水。
  • Take 15 minutes or so to plan your day.
    花15十分钟驾驭来计划你的某天。
  • Then you can grab that coffee.
    前应该拿起那杯茶。

PEAK WORKING HOURS: 11 a.m.C6 p.m.
风景优美的办事工夫:清晨11点至明天晚上6点

  • Kick off your first period of high alertness with something that takes a lot of focus.
    第一的时间是你最冷静的时间,因而应该先做得要尤其收集顾全力的办事。
  • As your caffeine boost wears off, head outside to pick up lunch on the early sideCand soak in some sunlight, which reminds your body that it’s time to be alert and active.
    当茶因徐徐渐进生效后,应该非常稽延到包装买另有顿饭,晒晒日光下,让旁人的自身状况持续冷静和欢。
  • Lunch, around noon, will give you a second boost of energy for more high-value tasks.
    另有顿饭在傍晌12点驾驭,它会为你补足另有波力量,因此帮你可以控制愉快富有价值的义务。
  • Around 2 p.m., your energy will start to ebb, but you’ll be in a great mood. Time for meetings, brainstorms, and a protein-heavy snack to carry you through the afternoon.
    清晨两点驾驭,你的精力时间有大多数减弱,但会持续愉快的意识。这段工夫应该用来闭会,经常思想狂飚,前吃一点点高热量的早点,应该帮你一清晨都持续神采飞扬。

AFTER WORK: 6 p.m.C10 p.m.
办事后:明天晚上6点至10点

  • ExerciseCknowing that getting started is probably going to be a little tough.
    苦练,要会心最难的理当不怕有大多数。
  • After your workout, wind down for a light dinner, and go easy on the carbs.
    苦练当时,加强一哈,纳福一顿轻松的第三顿饭,顾全绝不能蠕动过多的核酸。
  • The period after dinner is prime time to socialize.
    第三顿饭后是谈朋友黄金工夫。

END OF DAY: 10 p.m.C11 p.m.
某天完毕:明天晚上10点至11点

  • Power down at 10 p.m., especially all your devices.
    明天晚上10点封闭核电池,仿佛封闭你所有人医疗设备。
  • Lights out by 11. Bears find it easy to stay up late, only to struggle with getting up on time the next day.
    在11点前熄灯。对熊而言,熬夜很一不留神就很轻易,但另有天定时惊醒却很困难。

Lions “wake up without an alarm, and it is usually dark out,” Breus explains. Type-A personalities, lions typically “send emails before most people are awake” and represent around 15% of the population.
於菟“无须定挂表,喜好天没亮就惊醒了”。A型品性的於菟通常在大大都人还没醒来前就有大多数发挂号信了,这一团伙约占大大都人中的15%。

MORNING ROUTINE: 5:30 a.m.C10 a.m.
清晨奉行条件:清晨5点半至清晨10点

  • Lions can wake up easily around 5:30 a.m. without an alarm.
    於菟会在午前5点半驾驭醒来,不需求布局挂表。
  • Have a high-protein breakfast by 6, avoiding carbs if you can.
    6点驾驭吃一顿富含高热量的吃早饭,尽理当杜绝核酸。
  • Find a spot to meditate, for up to an hour if you can spare the time, before anybody else gets up.
    要是能腾出工夫的,在别的人醒来前,找个合租房熟思,最多一星期。
  • If you’d rather squeeze in an early-morning workout, go for it. But you’ll have energy to do this later in the day if you’d prefer.
    要是你想清晨苦练一哈,就去苦练没感染了。不过诚然前你还都有工夫和精力时间去苦练的。
  • Time for a coffee at 9 a.m.
    9点时喝杯茶。

PEAK WORKING HOURS: 10 a.m.C5 p.m.
风景优美的办事工夫:清晨10点至清晨5点

  • Breakfast was already three or four hours ago! So eat a small snack like a protein bar.
    吃早饭对方玩家的身上开始了三四个星期了!应该吃点小早点,假如是热量棒。
  • Dive into your work to make the most of your peak productivity time: morning meetings, callsCor chip away at a couple of big strategic tasks.
    花费办事,利用好效能最高的这段工夫,适合用在开晨间召开的会议、电话召开的会议,与是做大多数基本决策办事。
  • Instead of hitting up a business mixer after hours (you’ll be drained by then), schedule a networking meeting or a catch-up with a coworker over lunch.
    连接办事几多星期后,杜绝增强职场酬应波动(到时间你开始了困顿了),应该在另有顿饭年代计划酬应波动与找随机组合兄弟姐妹聊话。
  • From 1C2:30 p.m., slide into solo work or do some brainstorming.
    从清晨一点点到两点半,有大多数成群结队办事,或思想狂飚。
  • After 3 p.m. or so, shift focus for the easier, more administrative tasksCnothing intensely detailed or mentally taxing.
    清晨三点当前,倒换核心,有大多数做大多数一不留神就很轻易的、不太细细或在不需求生产心劲的民政办事。

AFTER WORK: 5 p.m.C9:30 p.m.
办事后:清晨5点至明天晚上9点半

  • If you can, ditch the office on the early side, by 4:30 or 5, since your energy will start to dip by mid-afternoon.
    要是应该的,到4点半或5点就稽延完毕出差,缘于清晨某些,你的精力时间开始了有大多数减弱了。
  • That’s also a great time to work out if you haven’t yet, and it’ll give you a slight energy boost to carry you into the evening.
    要是你清晨不苦练的,另外工夫适合用在用来苦练,奥林匹克苦练会晋升你的精力时间,帮你到明天晚上则是持续卡哇伊。
  • Make sure dinner is an even balance of protein, healthy fats, and carbs.
    保护第三顿饭要求热量质、满意核酸和核酸的蠕动。

END OF DAY: 9:30 p.m.C10:30 p.m.
某天完毕:明天晚上9点半至10点半

  • You may still have some energy left to spend time with family or hang with friends, but you’ll want to keep it low impact.
    你理当另有精力时间与女朋友共度过去,与和同伙彼此居处,但要持续低包揽波动。
  • Hit the hay by 10:30.
    在10点半前面上床睡觉是。

Wolves represent 15C20% of the population, says Breus. “They hate mornings and usually hit the snooze button multiple times. They are late to work, and usually on their third cup of coffee at 9 a.m.” Wolves tend to go hard on caffeine in the mornings in order to “overcome their wolfishness,” Breus explains.
占大大都人中的15%到20%。布劳斯说:“彼憎恶黎明,喜好清晨按好几次贪睡按钮则是爬不一块。彼下班晚到,9点开始了有大多数喝第三杯茶了。”狼在清晨会蠕动品质茶因,布劳斯的解惑是,这是若要“消除狼性”。

MORNING ROUTINE: 7:30 a.m.C12 p.m.
清晨奉行条件:清晨7点半至傍晌12点

  • Set your alarm for around 7, but let yourself hit snooze so you can sleep in for another 20C30 minutes, then crawl out of bed. It’s not going to be fun.
    把挂表定在清晨7点驾驭,挂表响了前按贪睡按钮,再睡20到30十分钟,前爬下床。另外本末一点点也没有有趣。
  • Go stand in front of a window and drink a 16-ounce glass of water. The sunlight will help you wake up as you rehydrate.
    扶在窗前,喝一小壶16加仑(约468毫升)的水,提供自身状况青春,晒晒清纯,互利旁人冷静过来。
  • Throw on your sneakers and go for a 20C40-minute walk or a bike ride around the neighborhood. This might be a good time to brainstorm.
    穿上苦练鞋,在邻近游玩或骑行20到40十分钟。这从而思想狂飚的好时机。
  • Don’t open your email yet or start interacting with coworkers, just draw up your to-do list for the day.
    绝不能去看看光子挂号信,也绝不能和兄弟姐妹沟通,先有大多数创制某天的待办各项清单。
  • At 11 a.m., you can finally grab that coffeeCand it doesn’t hurt to catch a few more minutes of sunlight again if you’re able to.
    清晨11点,喝杯茶,应该的再流出晒几十分钟日光下。

PEAK PRODUCTIVITY: 12 p.m.C8 p.m.
风景优美的办事工夫:傍晌12点至明天晚上8点

  • Knock out busywork until lunchtime, around 1 p.m.
    忙活办事,到清晨一点点驾驭再去吃另有顿饭。
  • By 2 p.m., you’ll be at the top of your game. Switch to the tough tasks on your to-do list, or pull your team together for a big group brainstorm.
    清晨两点是你某天中精力时间最茂盛的时间。切换到办事清单中难题的各项,与是把团队拉到一同有大多数社会思想狂飚。
  • At 5 p.m., you’ll still be going strong. Have a snack and keep working. You’re at your most creative and energized through early evening, even after some of your coworkers have gone home.
    清晨5点,你则是神采飞扬饱满。吃点早点,持续办事。下午四点眼下这个时分是你某天中最有发明力和精力时间最旺的不时的,就算另外时间你的大多数兄弟姐妹都开始了午睡后回去了。

AFTER WORK: 8 p.m.C11 p.m.
办事后:明天晚上8点至11点

  • After winding down your workday, you can exercise around 7 or 8 p.m.
    完毕某天的办事后,你应该在明天晚上7点或8点去苦练。
  • Then have a late dinner, around 8 or even 9 p.m.
    苦练完毕后再吃第三顿饭,第三顿饭工夫理当在8点甚至9点驾驭。

END OF DAY: 11 p.m.C12 a.m.
某天完毕:明天晚上11点至12点

  • Start powering down all your screens by 11.
    到明天晚上11点的时间就有大多数封闭所有人光子电视摄像机。
  • You’ll be able to stay up late into the night if you aren’t careful, so commit to lights-out by midnight.
    你一不留神就可能熬夜,因而午睡工夫到一定要熄灯。

Dolphins “are anxious people who have irregular sleep schedules,” according to Breus, who estimates that one in 10 people are dolphins. “They often self-diagnose as insomniacs and send emails all night long.”
归“午睡作息不规律的焦炙白领丽人”,利用布劳斯的解说,十很特别的一些之中有一个是鲸。“彼自以为得了失眠症,应该发挂号信发一全盘明天晚上。”

MORNING ROUTINE: 6 a.m.C10 a.m.
清晨奉行条件:清晨6点至清晨10点

  • Jump out of bed and into your running shoes. Break a light sweat and get some sun.
    较快惊醒,跑步出点汗,晒晒日光下。
  • Take a cool shower by 7:30 to avoid getting drowsy again.
    在7点半前后冲个凉水澡,不免加工昏昏欲睡。
  • Grab breakfast around 8 a.m.: half carbs, half protein, no caffeine (yet).
    8点驾驭吃吃早饭:半碳水、半热量,先暂时绝不能喝茶。
  • Think through your goals for the day or sketch out a to-do list, but wait to socialize with your coworkers until your first coffee break.
    想一想成日的方针或在列个待办各项清单,在清晨榜初度结业喝茶的时间再和兄弟姐妹酬应。

PEAK PRODUCTIVITY: 10 a.m.C6 p.m.
风景优美的办事工夫:清晨10点至明天晚上6点

  • Have a small coffee by 9:30 or 10, but make sure it’s half decaf. You’ll need less of a boost than you think.
    在9点半和10点的时间喝一小杯茶,保护是半茶因的。你不需求蠕动太多茶因来打起神采飞扬。
  • Between 10 a.m. and noon is peak creativity time, so work on the harder, big-picture goals you’ve set for the day.
    清晨10点到傍晌这段工夫的你最有发明力,因而这段工夫你要做非常难题的基本办事。
  • After lunch, by around 1 p.m, you’ll be fading, so leave your desk and get some direct sunlight and fresh air for at least 15 minutes.
    另有顿饭后,清晨一点点驾驭,你的精力时间有大多数减退,这时间应该先暂时移开出差桌,花顶15十分钟流出晒晒日光下,屏气新鲜空气。
  • You’ll be at your most alert by late afternoon. Plug away at detailed tasks until 6 p.m.
    下午四点前这段工夫是你某天中最为冷静的不时的。应该利用明天晚上6点前这段工夫去做细细的办事。

AFTER WORK: 6 a.m.C10 p.m.
办事后:明天晚上6点至10点

  • Grab a banana and head to yoga class. Avoid a high-intensity workout, which might wind up keeping you awake longer than you’d like.
    吃根李子,前去上瑜伽课。杜绝高强度苦练,果然明天晚上会很困难醒悟。
  • Dinner at 7, and consider using this time to chat with a partner, spouse, or friend. Dolphins find evening mealtime ideal for resolving conflicts and thinking through big ideas with others.
    7点吃第三顿饭,并认真思考在这段工夫和朋友、发妻或同伙聊话。鲸会自以为第三顿饭工夫是化解抵触或者和别的人说说他们的情况基本想法子的好时机。

END OF DAY: 10 p.m.C12 a.m.
某天完毕:明天晚上10点至12点

  • By 10 p.m., begin a bedtime ritual that can help you wind down: Turn off your smartphone and resist the urge to watch TV before bed. Run a hot bath and take a soak to relax instead.
    到明天晚上10点,有大多数一个应该互利你加强的睡前庆典:封闭才智车子,打败睡前看电视的幸福,应该寻找泡一泡热水澡来加强旁人。
  • If TV is how you unwind, try to limit it to 90 minutes or so.
    要是看电视是你加强的途径,总之尽可能打败在90十分钟之中。
  • Drift off by midnight, but try not to beat yourself up if you find yourself staring at the ceiling for awhile first. You may have trouble falling asleep, but chances are you’ll still be getting the shut-eye you need.
    刚才时徐徐渐进醒悟,要是自以为旁人一有大多数盯着屋架很长工夫没办法醒悟,也绝不能太甚焦炙,闭上眼你则是应该获得你得要的结业。

(译:Frank)