11招讓你的每個(gè)早晨都充滿活力

The sounds of your alarm clock goes off. It’s Monday morning. You were up late Sunday night and you have to be at work in two hours. You don’t feel like getting out of bed, let alone completing your morning tasks. How can you get out of bed more quickly and get more energy in the morning? Try some of these techniques:

星期一早上，你的鬧鈴響起。盡管你在星期天晚上熬夜，但也得在睡兩小時(shí)后起來(lái)工作。你不愛(ài)起床，更別說(shuō)完成早晨的工作任務(wù)了。你怎么才能在早上更快地下床而又更加精力充沛呢?請(qǐng)嘗試其中的一些技巧：

1. Set your alarm clock to play your favorite music

把自己愛(ài)聽(tīng)的音樂(lè)設(shè)為你的鬧鐘鈴聲

The sounds of most alarm clocks is miserable and can elicit feelings of anxiety in many people. Thus by using a standard alarm clock, the first thought in your head each day is a negative one. That’s a terrible way to start the day! Instead, I recommend setting your alarm clock to play music that makes you happy. The first thought in your head each day be a bright one.

多數(shù)鬧鐘的鈴聲都不夠悅耳動(dòng)聽(tīng)，會(huì)引起許多人有焦慮感。因此，使用鬧鐘的標(biāo)準(zhǔn)鈴聲，你的頭腦每天首先想到的是消極想法。以消極情緒開(kāi)始新的一天是很糟糕的!我建議你設(shè)定鬧鐘鈴聲播放讓你高興快樂(lè)的音樂(lè)，這樣你的腦子每天首先想到的就是積極想法。

Unlike with an annoying alarm clock sound, you won’t even want to push the snooze button! You will just want to dance, and you can’t sleep when you’re dancing… and when you’re dancing, you want to stand up. So before you know it, you’re up and ready to take on the day!

不會(huì)像平常那樣一聽(tīng)到鬧鐘鈴聲就覺(jué)得很煩人，換成了播放自己愛(ài)聽(tīng)的音樂(lè)甚至你都不想按掉鬧鐘上的止鬧按鈕!你只想隨著悅耳動(dòng)聽(tīng)的音樂(lè)跳舞，而且當(dāng)你想跳舞時(shí)你就不再有睡意......而你想要跳舞時(shí)，你又要站起來(lái)才行。所以，在你意識(shí)到這點(diǎn)之前，你起床準(zhǔn)備開(kāi)始新的一天!

2. Drink caffeine shortly after waking

醒來(lái)后過(guò)幾分鐘喝杯咖啡

Often people feel groggy and slow for the first hour or two after waking up. Feeling groggy leads to lower productivity, and means more time spent on certain tasks than is necessary. To eliminate the morning groggy feeling, drink coffee or tea within about fifteen minutes of waking up. It prevents you from wanting to go back to sleep, and will give you the energy you need to get your morning tasks done quicker and get to work on time.

醒來(lái)后的前一兩個(gè)小時(shí)常常讓人感到昏昏沉沉、動(dòng)作緩慢。一上午都感覺(jué)昏昏沉沉導(dǎo)致效率比較低，這代表在完成某些工作任務(wù)上比所需的時(shí)間長(zhǎng)。消除早晨昏昏沉沉不清醒的感覺(jué)，醒來(lái)約十五分鐘內(nèi)飲用咖啡或茶，可以使你不再有想回去睡覺(jué)的睡意，并會(huì)讓你擁有較快完成早晨的任務(wù)所需的能量，并按時(shí)開(kāi)始投入工作狀態(tài)中。

3. Place your alarm clock far from your bed

將鬧鐘放在遠(yuǎn)離床的位置

By placing your alarm clock far from your bed, you will be required to get out of bed to turn it off. Getting out of bed is often the hardest part about waking up in the morning. By getting out of bed faster, you increase the likelihood of starting your day instead of pressing the snooze button. Having your alarm clock next your bed makes it easier to press the snooze button and sleep longer.

把鬧鐘放在遠(yuǎn)離床的位置，這就要求你得起身下床將其關(guān)閉。起身下床常常是早晨醒來(lái)最難的部分。起床速度越快，你就越可能盡快開(kāi)始一天，而不是按掉鬧鐘按鈕接著睡。把鬧鐘放在床的旁邊會(huì)讓你更容易按掉鬧鐘多睡一會(huì)兒。

4. Exercise in the morning

早晨鍛煉身體

Some light exercise in the morning will get your endorphins flowing and give you more energy. The optimal duration and intensity of exercise varies from person to person. After a brief workout at the gym, I feel energized and ready to take on the day. In addition, it leaves the rest of my day open for other activities.

早上做一些輕度的運(yùn)動(dòng)鍛煉，讓內(nèi)啡肽在體內(nèi)流動(dòng)而擁有更多能量。鍛煉的最佳時(shí)間和強(qiáng)度因人而異。在健身房做個(gè)小運(yùn)動(dòng)量的健身鍛煉之后，我感覺(jué)精力充沛，并準(zhǔn)備開(kāi)始新的一天。此外，也讓我在一天剩下的時(shí)間里有精力做其它鍛煉身體的活動(dòng)。

5. Drink water right before going to sleep

臨睡前正確喝水

By drinking water first thing in the morning, when you wake up you’ll have to go to the bathroom which will make you want to get up and prevent you from falling back to sleep. However, try to avoid excess amounts of water within the few hours prior to going to sleep as at may cause you to wake up in the middle of the night. I recommend experimenting to find the optimal timing and quantity of water to drink prior to sleeping.

在早上第一件事就是飲水，當(dāng)你醒來(lái)時(shí)你得去洗手間，這會(huì)使你想起床又不再想回去睡覺(jué)。但是，盡量避免在睡前的幾個(gè)小時(shí)內(nèi)過(guò)量喝水，你可能會(huì)在半夜醒來(lái)。我建議在睡覺(jué)前嘗試最佳喝水時(shí)間和喝水量。

6. Leave your blinds open

開(kāi)著百葉窗

Leaving your blinds open at night will allow the sun to enter your room and wake you up. The sun is also a source of vitamin D, which is a natural source of energy.

晚上打開(kāi)你的百葉窗，讓陽(yáng)光進(jìn)入到你的房間內(nèi)，并讓你醒來(lái)。陽(yáng)光也是維生素D的來(lái)源，這也是能量的天然來(lái)源。

7. Eat before sleeping

睡覺(jué)前吃些東西

One of the reasons why you feel groggy and slow in the morning is because you haven’t had any sustenance during the eight hours you were asleep. A small snack before bed can help prevent this feeling. I usually eat a low-carbohydrate, easy to digest, snack, such as cottage cheese, yogurt, milk, and/or peanut butter. Too much food or those that are difficult to digest may prevent you from sleeping, so it’s best to experiment to find the best quantity and types of food to eat before you sleep.

為什么你覺(jué)得早上昏昏沉沉動(dòng)作緩慢?其中一個(gè)原因是因?yàn)槟阍谒陌诵r(shí)身體沒(méi)有任何營(yíng)養(yǎng)補(bǔ)充。睡前小點(diǎn)心有助于你不再有這種無(wú)所寄托的感覺(jué)。我平時(shí)會(huì)吃低碳水化合物和容易消化的小吃，如奶酪、酸奶、牛奶和/或花生醬。吃得過(guò)多或吃那些難以消化的食物可能會(huì)影響你入睡，所以最好嘗試找到睡覺(jué)前吃東西的最佳量和最適合吃的食物。

8. Eat when you wake up

醒來(lái)吃東西

A small and easy-to-digest meal in the morning will give you a boost of energy. As discussed above, while sleeping for eight hours you haven’t provided your body with any sustenance. I recommend piece of fruit, a glass of milk, or yogurt.

早上吃少量易于消化的食物，會(huì)對(duì)你的能量有推動(dòng)作用。正如上面所討論的，八個(gè)小時(shí)的睡眠讓身體沒(méi)有營(yíng)養(yǎng)補(bǔ)充。我推薦吃片水果、喝一杯牛奶或酸奶。

9. Go to sleep and wake up at the same time each day

每天定時(shí)定點(diǎn)睡覺(jué)起床

Keeping a regular and consistent sleep schedule helps your body get in to a natural rhythm. By doing so you will begin to naturally fall asleep and wake up at the same time each day. Waking up will feel more natural and you will therefore have more energy in the morning. Getting the right amount of sleep will help you feel more energized. Staying up too late when you have to be up early the next morning can be detrimental to energy levels.

保持定時(shí)定點(diǎn)的睡眠時(shí)間有助你的身體進(jìn)入一個(gè)自然的節(jié)奏，這樣做你每天會(huì)在同一時(shí)間開(kāi)始自然入睡和醒來(lái)。更自然地醒來(lái)讓你在早晨會(huì)更加有精力。適量睡眠有助于你感覺(jué)自己更有活力。熬夜太晚第二天早上還要早起，會(huì)不利于調(diào)整身體能量水平。

10. Do something you enjoy doing in the morning

早晨做一些自己喜歡做的事情

Stimulating your mind by doing an inspiring or enjoyable activity will give you energy. Knowing that you will be doing something fun will make you more eager to get out of bed in the morning.

做些振奮人心或讓人心情愉悅的活動(dòng)，會(huì)刺激你的頭腦清醒起來(lái)而讓你有能量。做一些有意思的事情，會(huì)讓你在早上更加渴望起身下床。

11. Schedule something with somebody in the morning

在早上與人計(jì)劃一些事情來(lái)做

Having “peer accountability” is one of the most effective motivators. If someone is dependent on your for something or monitoring your progress, you will feel motivated to do it. Scheduling a breakfast or workout with a peer will give you a clear deadline to attain to in the morning, thus giving you a kick-start in the morning.

“同行問(wèn)責(zé)制”是最有效的激勵(lì)因素之一。如果有人依賴于你的計(jì)劃或監(jiān)視你的進(jìn)步，你會(huì)感到有動(dòng)力去做。早上與朋友一起吃早餐或運(yùn)動(dòng)鍛煉，給出一個(gè)明確的計(jì)劃時(shí)間安排，這樣在早上你會(huì)迅速開(kāi)始行動(dòng)起來(lái)。