接着再调整一下自己，回到先前的那种状态，重新躺到床上去，重新设定好你的闹钟，并重复这样的训练。

Now shake yourself off, restore the pre-waking conditions, return to bed, reset your alarm, and repeat.

youdao

所以我把闹钟调整为30分钟。

But I wanted to see if longer naps would make a difference, so I started setting my alarm for 30 minutes instead.

youdao

我们不应该每天都在闹钟的尖叫声中醒来，然后咆哮着将拳头挥向闹钟。 通过几个月的调整，我现在每天都比闹钟早“醒”。

For months now I've been waking up ahead of my alarm clock and let me tell you, it feels awesome to wake up on your own and not to the sound of a buzzer.

youdao

调暗灯光—光线，即使是一点点也会干扰睡眠激素，从而刺激到大脑。如果可以的话，戴眼罩或者调整一下闹钟。

Dim the lights - light, even a small amount interferes with sleep hormones and stimulates the brain. Wear an eye mask if necessary or turn the alarm clock around.

youdao

调暗灯光—光线，即使是一点点也会干扰睡眠激素，从而刺激到大脑。如果可以的话，戴眼罩或者调整一下闹钟。

Dim the lights - light, even a small amount interferes with sleep hormones and stimulates the brain. Wear an eye mask if necessary or turn the alarm clock around.

youdao