Finding peace and quiet in today's 24-hour societycan be tricky but a simple technique could helpboost your productivity, it is claimed.
外媒稱，在如今每日分秒必爭(zhēng)的社會(huì)，尋找一份平靜和安寧并不容易，但下面這份簡(jiǎn)單的科學(xué)配方卻能幫你提高工作效率。
The 10-3-2-1-0 formula can help you sleep better,feel great in the morning and increase productivityat work, according to author and fitness coachCraig Ballantyne.
克雷格·巴倫坦是位作家兼健身教練。他表示，“10-3-2-1-0公式”有助于大家獲得更佳的睡眠質(zhì)量，在清晨起床時(shí)精神抖擻，并且大大提高工作效率。
He calls it the ‘Perfect Day' formula and it's all to do with giving yourself the best possiblechance to start your day feeling well-rested and energetic.
巴倫坦稱之為“完美日”公式，認(rèn)為它能切實(shí)有效地讓你在清晨感到睡眠充沛、元?dú)鉂M滿，并以最好的狀態(tài)迎接新的一天。
Switching off at the right time before you go to sleep is essential, with the formulaencapsulating much of the advice given by a number of health expertsfor better sleep.
這個(gè)公式結(jié)合了多位健康專家的建議，致力于幫助人們提高睡眠質(zhì)量。其核心思想便是：安排好睡前的時(shí)間分配。
The 10-3-2-1-0 formula
“10-3-2-1-0公式”
10 hours before bed: No more caffeine
睡前“10”小時(shí)內(nèi)：不再攝入咖啡因；
3 hours before bed: No more food or alcohol
睡前“3”小時(shí)內(nèi)：不再進(jìn)食或飲酒；
2 hours before bed: No more work
睡前“2”小時(shí)內(nèi)：不再工作；
1 hour before bed: No more screen time
睡前“1”小時(shí)內(nèi)：不再看電腦、電視或手機(jī)；
0: The number of times you hit the snooze button in the morning
“0”次：保證你早晨鬧鐘一響就會(huì)起床——“0”拖延
"The single most important factor in winning your mornings and owning your days is to get up15 minutes earlier and work on your No.1 priority before anyone else is awake. It's thatsimple," he explains.
他解釋道：“一日之計(jì)在于晨，要想好好把握早晨時(shí)光，精神百倍地開始新的一天并不難，其關(guān)鍵就在于：提前15分鐘起床，并在別人都還在睡覺的時(shí)候開始做一天中最重要的事。”
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