11招让你的每个早晨都充满活力

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，你的闹铃响起。尽管你在星期天晚上熬夜，但也得在睡两小时后起来工作。你不爱起床，更别说完成早晨的工作任务了。你怎么才能在早上更快地下床而又更加精力充沛呢?请尝试其中的一些技巧：

　　1. Set your alarm clock to play your favorite music

　　把自己爱听的音乐设为你的闹钟铃声

　　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.

　　多数闹钟的铃声都不够悦耳动听，会引起许多人有焦虑感。因此，使用闹钟的标准铃声，你的头脑每天首先想到的是消极想法。以消极情绪开始新的一天是很糟糕的!我建议你设定闹钟铃声播放让你高兴快乐的音乐，这样你的脑子每天首先想到的就是积极想法。

　　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!

　　不会像平常那样一听到闹钟铃声就觉得很烦人，换成了播放自己爱听的音乐甚至你都不想按掉闹钟上的止闹按钮!你只想随着悦耳动听的音乐跳舞，而且当你想跳舞时你就不再有睡意......而你想要跳舞时，你又要站起来才行。所以，在你意识到这点之前，你起床准备开始新的一天!

　　2. Drink caffeine shortly after waking

　　醒来后过几分钟喝杯咖啡

　　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.

　　醒来后的前一两个小时常常让人感到昏昏沉沉、动作缓慢。一上午都感觉昏昏沉沉导致效率比较低，这代表在完成某些工作任务上比所需的时间长。消除早晨昏昏沉沉不清醒的感觉，醒来约十五分钟内饮用咖啡或茶，可以使你不再有想回去睡觉的睡意，并会让你拥有较快完成早晨的任务所需的能量，并按时开始投入工作状态中。

　　3. Place your alarm clock far from your bed

　　将闹钟放在远离床的位置

　　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.

　　把闹钟放在远离床的位置，这就要求你得起身下床将其关闭。起身下床常常是早晨醒来最难的部分。起床速度越快，你就越可能尽快开始一天，而不是按掉闹钟按钮接着睡。把闹钟放在床的旁边会让你更容易按掉闹钟多睡一会儿。

　　4. Exercise in the morning

　　早晨锻炼身体

　　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.

　　早上做一些轻度的运动锻炼，让内啡肽在体内流动而拥有更多能量。锻炼的最佳时间和强度因人而异。在健身房做个小运动量的健身锻炼之后，我感觉精力充沛，并准备开始新的一天。此外，也让我在一天剩下的时间里有精力做其它锻炼身体的活动。

　　5. Drink water right before going to sleep

　　临睡前正确喝水

　　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饮水，当你醒来时你得去洗手间，这会使你想起床又不再想回去睡觉。但是，尽量避免在睡前的几个小时内过量喝水，你可能会在半夜醒来。我建议在睡觉前尝试最佳喝水时间和喝水量。

　　6. Leave your blinds open

　　开着百叶窗

　　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.

　　晚上打开你的百叶窗，让阳光进入到你的房间内，并让你醒来。阳光也是维生素D的来源，这也是能量的天然来源。

　　7. Eat before sleeping

　　睡觉前吃些东西

　　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.

　　为什么你觉得早上昏昏沉沉动作缓慢?其中一个原因是因为你在睡着的八小时身体没有任何营养补充。睡前小点心有助于你不再有这种无所寄托的感觉。我平时会吃低碳水化合物和容易消化的小吃，如奶酪、酸奶、牛奶和/或花生酱。吃得过多或吃那些难以消化的食物可能会影响你入睡，所以最好尝试找到睡觉前吃东西的最佳量和最适合吃的食物。

　　8. Eat when you wake up

　　醒来吃东西

　　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，会对你的能量有推动作用。正如上面所讨论的，八个小时的睡眠让身体没有营养补充。我推荐吃片水果、喝一杯牛奶或酸奶。

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

　　每天定时定点睡觉起床

　　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.

　　保持定时定点的睡眠时间有助你的身体进入一个自然的节奏，这样做你每天会在同一时间开始自然入睡和醒来。更自然地醒来让你在早晨会更加有精力。适量睡眠有助于你感觉自己更有活力。熬夜太晚第二天早上还要早起，会不利于调整身体能量水平。

　　10. Do something you enjoy doing in the morning

　　早晨做一些自己喜欢做的事情

　　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.

　　做些振奋人心或让人心情愉悦的活动，会刺激你的头脑清醒起来而让你有能量。做一些有意思的事情，会让你在早上更加渴望起身下床。

　　11. Schedule something with somebody in the morning

　　在早上与人计划一些事情来做

　　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.

　　“同行问责制”是最有效的激励因素之一。如果有人依赖于你的计划或监视你的进步，你会感到有动力去做。早上与朋友一起吃早餐或运动锻炼，给出一个明确的计划时间安排，这样在早上你会迅速开始行动起来。