Sometimes the Knocker Upper might attune himself to be able to wake up a three a.m.

有时候他们也会调整作息凌晨三点就自然醒。

He kept this routine up, working and then cooking, working and then cooking.

他直保持着如此的作息，工作做饭，工作做饭。

Even though you created a healthier routine, you're not tackling the whole problem.

尽管你制份更健康的作息时间，但你并没有解决整个问题。

Really, is that like your normal schedule?

是吗？这是你的正常作息时间吗？

And are our natural sleep schedules predetermined at birth, or can we change them?

我们的自然作息规律是与生俱来的还是以改变的？

By January 10th, I was back to where I had started from.

到1月10日，我恢复原来的作息时间。

Your routine should be moderate, sensible, and sustainable.

你的作息时间应该适度、合理且持续。

Caffeine allows you also to break your ties to the rhythms of the sun.

咖啡因还让随日出日落作息的束缚。

However, this can be problematic since human bodies can tell the time.

然而，这种作息也能有问题，因为体是以分辨时间的。

Miss. Clark, Nathan will talk you through Will's routines and equipment.

克拉克小姐 南森会向你介绍威尔的日常作息和设备使用。

It can also be helpful to set and stick with a routine.

制并坚持日常作息也会有所帮助。

Amanda's loss of a flexible schedule is the price of going back to school.

阿曼达重返校园的代价是失去灵活的作息时间。

I mean, you need structure, you need a healthy routine.

我的意思是，你需要系统安排，你需要健康的作息。

You create an inspiring morning routine.

制套鼓舞心的晨间作息时间。

Yeah, I watch movies sometimes and it disrupts the sleeping pattern.

对，我有时会看电影，这也会扰乱作息时间。

It's a very strange like nocturnal existence. - Yeah, and that's gotta plan on your psyche.

这是非常奇怪的夜间作息。- 是啊，那得从你的心理做好建设。

He had shifted his schedule to where he slept for only about 45 minutes a day.

他把自己的作息时间改到每天只睡45分钟。

Lucas fell into the flow of going to work every day and eventually got used to it.

卢卡斯慢慢习惯每天去工作的作息。

One explanation is that Scott had a healthy regimen on the ISS replete with exercise and nutritious astronaut food.

有个解释是，斯科特在国际空间站有着健康的作息、充分的运动和富有营养的宇航员食物。

Start by making small changes and experiment with new schedules until you find something that works for you.

从小处着手，尝试新的作息时间，直到找到适合自己的。