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.”

　　海豚属于“睡眠作息不规律的焦虑人士”，按照布劳斯的说法，十个人当中有一个是海豚。“他们自认为患有失眠症，可以发邮件发一整个晚上。”

　　MORNING ROUTINE: 6 a.m.–10 a.m.

　　早上例行程序：早上6点至上午10点

　　Jump out of bed and into your running shoes. Break a light sweat and get some sun.

　　快速起床，跑步出点汗，晒晒太阳。

　　Take a cool shower by 7:30 to avoid getting drowsy again.

　　在7点半之前冲个冷水澡，以免再次昏昏欲睡。

　　Grab breakfast around 8 a.m.: half carbs, half protein, no caffeine (yet).

　　8点左右吃早餐：半碳水、半蛋白，暂时不要喝咖啡。

　　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.

　　想一想当天的目标或是列个待办事项清单，在上午第一次休息喝咖啡的时候再和同事交际。

　　PEAK PRODUCTIVITY: 10 a.m.–6 p.m.

　　高效工作时间：上午10点至晚上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点的时候喝一小杯咖啡，确保是半咖啡因的。你不需要摄入太多咖啡因来打起精神。

　　Between 10 a.m. and noon is peak creativity time, so work on the harder, big-picture goals you’ve set for the day.

　　上午10点到中午这段时间的你最有创造力，所以这段时间你要做比较艰难的重要工作。

　　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.

　　午餐后，下午一点左右，你的精力开始消退，这时候可以暂时离开办公桌，花至少15分钟出去晒晒太阳，呼吸新鲜空气。

　　You’ll be at your most alert by late afternoon. Plug away at detailed tasks until 6 p.m.

　　傍晚前这段时间是你一天中最为清醒的时刻。可以利用晚上6点前这段时间去做细致的工作。

　　AFTER WORK: 6 a.m.–10 p.m.

　　工作后：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.

　　吃根香蕉，然后去上瑜伽课。避免高强度锻炼，不然晚上会很难入睡。

　　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点吃晚餐，并考虑在这段时间和伴侣、配偶或朋友聊天。海豚会发现晚餐时间是化解冲突以及和其他人沟通重大想法的好时机。

　　END OF DAY: 10 p.m.–12 a.m.

　　一天结束：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.

　　到晚上10点，开始一个可以帮助你放松的睡前仪式：关闭智能手机，控制睡前看电视的冲动，可以选择泡一泡热水澡来放松自己。

　　If TV is how you unwind, try to limit it to 90 minutes or so.

　　如果看电视是你放松的方式，那么尽量控制在90分钟以内。

　　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.

　　半夜时渐渐入睡，如果发现自己一开始盯着天花板很长时间难以入睡，也不要太过焦虑，闭上眼你还是可以获得你需要的休息。