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Bartleby
巴托比专栏
Clash of the chronotypes
生物钟的冲突
Is it better to be an early bird or a night owl?
做早起的鸟儿好，还是做夜猫子好？
Rare is the chief executive who extols the virtues of a lie-in.
很少有首席执行官会赞美睡懒觉的好处。
Tim Cook, boss of Apple, maker of the iPhone, wakes between 4 am and 5 am.
iPhone制造商苹果公司的老板蒂姆·库克在凌晨4点到5点之间就醒了。
So does Bob Iger, his counterpart at Disney, a media giant.
媒体巨头迪士尼的老板鲍勃·伊格尔也是如此。
According to one survey, two-thirds of the chief executives of large American companies are up by 6 o'clock; for average Americans the share is less than one in three.
根据一项调查，三分之二的美国大公司首席执行官在6点前起床，而对于普通美国人来说，这一比例不到三分之一。
For those aspiring to corporate greatness, the message seems clear: you snooze, you lose.
对于那些有志向在企业中取得巨大成就的人来说，信息似乎很明确：打盹，你就输了。
Your guest Bartleby harbours no such ambitions.
本专栏作家没有这么远大的志向。
But he has, in the past, experimented with early starts, and can confirm that their benefits go beyond the smug sense of satisfaction that comes from arriving at your desk before your editor.
但他过去曾尝试过早起，并且可以证实，早起的好处不仅仅是当你在编辑到达之前就坐到你的办公桌前的时候所产生的那种自鸣得意的满足感。
Inboxes can be cleared and tricky problems mulled over before the onslaught of emails and meetings begins, leaving you feeling well prepared for the day ahead.
早起的好处还包括可以把收件箱清理干净，棘手的问题也可以在大量电子邮件和会议来袭开始之前就考虑好，从而让你感觉为接下来的一天做好了充分准备。
Those quiet hours of the morning need not be spent solely on work.
早晨的安静时光不必仅仅花在工作上。
In a popular genre of TikTok videos, influencers film themselves performing elaborate morning routines in which they submerge themselves in ice baths, recite affirmations and mindfully prepare nootropic coffees.
TikTok上有一种流行的视频类型，网红们拍摄自己进行繁复的早晨例行活动，他们会泡冰浴、背诵正能量话语、精心准备提神益智咖啡。
In one widely pilloried video, Kris Krohn, a business coach, details how he wakes at 4 in the morning to "align the pharmacy of the body and over-dopamine the mind".
在一个受到很多批评的视频中，商业导师克里斯·克罗恩详细介绍了他如何在凌晨4点醒来，“调节身体的各种激素并让大脑大量产生多巴胺”。
Although Mr Krohn's routine may lack scientific rigour, plenty of research finds merit in early rising.
尽管克罗恩的晨间活动可能缺乏科学严谨性，但大量研究发现早起是有好处的。
In a study conducted in 2012 by Renee Biss and Lynn Hasher, then both at the University of Toronto, early birds reported feeling happier and healthier.
在2012年由蕾妮·比斯和林恩·哈希尔（当时两人都在多伦多大学）进行的一项研究中，早起的人报告称感觉更快乐和更健康。
Night owls, their nocturnal opposites, tend to have less sleep, which can weigh on their mood and health -- as well as their productivity.
与他们对应的是夜猫子，夜猫子往往睡眠时间较少，这会为情绪和健康带来负担，也会影响效率。
Andrew Conlin of the University of Oulu, in Finland, and co-authors found that men who rose late made 4% less money than those who were up early (they did not test whether an extra 4% is enough to entice slumberers to throw off their duvets).
芬兰奥卢大学的安德鲁·康林及其合著者发现，晚起的男性比早起的男性收入少4%（他们没有测试多赚的4%是否足以吸引爱睡觉的人掀开被子）。
Early birds are certainly held in higher regard.
人们也当然更钦佩早起的人。
Rolling into the office late continues to be frowned upon in most work-places.
在大多数工作场所，迟到仍然是不被认可的。
A study published in 2022 by Jessica Dietch of Oregon State University and her co-authors found that night owls were perceived by respondents as being "lazy", "undisciplined" and "immature".
俄勒冈州立大学的杰西卡·迪奇及其合著者在2022年发表的一项研究发现，受访者认为夜猫子是“懒惰”“无纪律”“不成熟的”。
To pile on the the stereotypes, they are fatter, too, according to research by Lap Ah Tse of the Chinese University of Hong Kong and colleagues.
加深这种刻板印象的是夜猫子也更胖，这是香港中文大学的谢立亚及其同事的研究结果。
Rising early is not, though, all upside.
但早起并非百利而无一害。
Those ready and waiting to receive work when the boss arrives may be given more of it.
那些在老板到达时就准备好并等待接收工作的人，可能会得到更多的工作。
If the early bird gets the worm, the clever worm stays in bed.
如果说早起的鸟儿有虫吃，那么聪明的虫子会睡觉。
Urgent tasks often come up during the day, meaning that those who come in early may end up working just as late as their dawn-averse colleagues.
紧急任务经常在白天出现，这意味着那些来得早的人最终可能和那些不喜欢早起的同事一样工作到很晚。
And the more emails you send in the morning, the more responses you are bound to get back.
而且你早上发送的电子邮件越多，你得到的回复也必定越多。
Waking before sunrise also risks turning you into a bore.
太阳还没升起就起床也有让你变得讨人厌的风险。
Some larks cannot resist describing how much they got done while owls bashed the snooze button.
有些早起的鸟儿忍不住地要描述当夜猫子不停地按下“再睡一会”按钮时他们完成了多少工作。
Others go home early to tuck themselves in rather than socialise after hours.
其他人早鸟则是很早就回家，然后把自己裹在被子里，而不是在下班后去社交。
Night owls, by contrast, let loose.
夜猫子则相反，他们会尽情享受。
Research shows they drink more and take more drugs.
研究表明，夜猫子饮酒更多，吸毒也更多。
They also have more sex.
他们也有更多的性行为。
Christoph Randler and colleagues at the Heidelberg University of Education found that men who stayed up later had "higher mating success".
海德堡教育大学的克里斯托夫·兰德勒及其同事们发现，熬夜的男性“交配成功率更高”。
In the eyes of many, late nights are the preserve of youth, whereas early mornings are the domain of the geriatric.
在许多人看来，熬夜是年轻人的专利，而早起则是老年人的领域。
Efforts to alter your circadian rhythm are likely to end in sleepy frustration.
试图改变你的昼夜节律可能会以困倦和沮丧告终。
A person's chronotype, to use the scientific lingo, is largely a product of their genes.
用科学术语来说，一个人的生物钟类型在很大程度上是他们基因的产物。
Dimming your lights at night and buying a special alarm clock will not magically transform you into a morning person.
夜间调暗灯光和购买特殊闹钟并不会神奇地将你变成一个早起的人。
Those early hours will be of little use if they are spent staring blankly at a screen through bleary eyes.
如果早起的时间都用来睡眼惺忪地盯着屏幕发呆，那早起就没什么用了。
This Bartleby abandoned his efforts at early starts after growing alarmed at the quantities of caffeine he required to stay awake.
本专栏作者在对保持清醒所需摄入的咖啡因数量感到震惊后，放弃了早起的努力。
Early birds, for their part, lose out by never being the life of the party after the sun goes down.
对早起的鸟儿来说，他们失去了在太阳下山后成为派对主角的机会。
If nothing else, that gives them one fewer thing to feel smug about.
就算没有其他事情，这也会让他们少了一件感到自鸣得意的事情。
Perhaps the best advice, then, is to stop worrying about your body clock.
也许，最好的建议是不要担心你的生物钟。
Most people are neither early birds nor night owls, but in between.
大多数人既不是早起的人，也不是夜猫子，而是介于两者之间。
They do not perform well first thing in the morning or late in the evening.
他们在一大早或晚上很晚的时候都表现不佳。
Many, including your columnist, get sleepy in the afternoon, too.
许多人，包括本专栏作家，在下午也会犯困。
That is why most offices operate between 9 and 5 -- and why they ought to have nap rooms.
这就是为什么大多数办公室的工作时间是朝九晚五，以及为什么办公室应该配备午休室。
