起床

7 Simple Ways To Burst Out of Bed Each Morning
七招解決起床難

Way before the sun peeks over the horizon, a few chosen people awaken from their slumber and dive head first into their day. These chosen few accomplish a ton before the rest of us would ever consider rising from our nice warm beds.
每天早晨，太陽還沒在地平線上露頭，少數(shù)人已經(jīng)從睡夢(mèng)中醒來，投入到了一天的工作中。當(dāng)我們還在糾結(jié)要不要從溫暖的床上爬起來，他們已經(jīng)完成了許多工作。

Who are these juggernauts that have command over the morning hours?
這些早起的鳥兒是何方神圣？

In theory, your productivity level shouldn't differ if you rise at 4am or 11am. What matters is the quality of sleep that's giving your mind and body sufficient time to recover.
理論上來說，早晨4點(diǎn)起床和中午11點(diǎn)起床，你的工作效率并沒什么不同。關(guān)鍵是你是能否有高質(zhì)量的睡眠，讓你的頭腦和身體有足夠的時(shí)間恢復(fù)狀態(tài)。

These early rising juggernauts, these unstoppable agents of productivity, they see things differently. They see these early hours as their chance to lay claim to their share of the day. They rise with purpose, act with determination, and achieve ruthlessly.
這些早起的鳥兒，這些一往無前追求工作效率的人，他們卻不這么看。他們把早起幾小時(shí)當(dāng)做掌控一天時(shí)間的宣誓。他們目標(biāo)明確，決心堅(jiān)定，不達(dá)目的決不罷休。

The world is in awe of these special people, so let's take a look at what pops them out of bed like a toaster strudel and what gets them up, sometimes before the alarm!
世界對(duì)這些早起的人們充滿了敬畏之情。早晨起床時(shí)，他們像多士爐里的面包一樣，從床上一躍而起，有時(shí)候都不需要鬧鐘催促——他們是如何做到的呢？

1. 預(yù)約起床時(shí)間

Appointment With Waking
預(yù)約起床時(shí)間

The harsh truth about the human body is that we're creatures of habit. In some ways this can be extremely inconvenient when trying to take on new things. However, if we allow ourselves to live within the rules of our body's natural cycle, which is a 24-hour circadian rhythm, we will be pleased with the body's functionality.
說到人的身體，我們不得不承認(rèn)一個(gè)事實(shí)：人的活動(dòng)受到習(xí)慣的支配。從某些方面來說，這給我們嘗試接受新事物帶來極大不便。然而，如果我們使生活與身體的生理節(jié)律同步，我們就會(huì)對(duì)自己的身體功能感到滿意。

This means that when you find a waking hour that will work best for you each day of the week, you should stick to it. This will allow your body to want to support you in your endeavor of waking up, and rise you out of bed feeling fresh as a daisy.
也就是說，當(dāng)你找到合適自己的起床時(shí)間，就應(yīng)該堅(jiān)持下去。這樣你的身體就能夠在起床時(shí)給你以支持，讓醒來后的你像雛菊一樣充滿活力。

2.早上吃好晚上吃少

The King and The Pauper Way Of Eating
早上吃好，晚上吃少

The way our bodies function optimally is if we eat like a king in the morning and a pauper in the evening. This means that it's best to eat heavier, bigger portions in the morning because these meals will give us high energy throughout the day and then burn off.
早上吃好，晚上吃少，這樣我們的身體才能保持最佳狀態(tài)。早上吃好的意思是，早晨最好吃上一份豐盛的早餐，因?yàn)樵绮湍転槲覀兲峁┮惶焖璧母邿崃俊?/div>

Eating like a pauper, meaning small light meals, in the evening allows us to go to sleep on an empty stomach. If your body is functioning normally, and you don't have stomach ulcers, going to sleep on a mostly empty stomach will allow you to sleep better. This nightly fast allows your body to take it's focus away from digestion and put it towards repair and rejuvenation of the body's cells.
晚上吃少的意思是，晚餐不宜吃的太飽，這樣我們睡覺時(shí)胃中才不會(huì)有食物留存。如果你的身體機(jī)能正常，而且沒有胃潰瘍，空胃睡眠能讓你有更高的睡眠質(zhì)量。晚餐吃的少一點(diǎn)，你的身體就能從消化任務(wù)中解脫出來，專注于細(xì)胞的修復(fù)和激活。

3.設(shè)立目標(biāo)

Living With Purpose
設(shè)立目標(biāo)

Young children will do anything to avoid going to sleep at night. These same children are also the ones that can't wait to get out of bed first thing in the world. The simple reason for this non-lazy behavior is that they don't want to miss a thing.
每天晚上，小孩子總是吵吵鬧鬧不肯睡覺。到了早晨，他們又迫不及待的從床上爬起來。孩子們?yōu)槭裁磿?huì)有這種不偷懶的行為習(xí)慣？原因很簡單，他們對(duì)世界充滿了好奇，不愿意錯(cuò)過任何事情。

As adults we may need more persuasion than 'not wanting to miss a thing'. This is why we take extra steps in creating fun, life changing goals, and scheduling specific ways of how we'll get a step closer to these goals during this coming day. What we all need is not necessary a cause we're willing to die for, but at least a cause we're willing to LIVE for.
作為成年人，“對(duì)世界的好奇心” 在我們身上已經(jīng)難覓蹤跡。因此，我們需要采取其他方式來創(chuàng)造樂趣，樹立生活目標(biāo)，制定工作計(jì)劃，讓每天離實(shí)現(xiàn)目標(biāo)都更進(jìn)一步。我們需要的不一定是一項(xiàng)為之奮斗終身的事業(yè)，但至少我們應(yīng)該設(shè)立一個(gè)生活目標(biāo)。

4.計(jì)劃每一天

Plan Your Day
精心計(jì)劃每一天

We can say we're going to live with purpose, but unless we plan, we can tell ourselves that we'll start living with purpose next week, or the week after that. Planning is one of the fundamental ways to maximize your mind to achieve your goals, and as such it plays a critical role in allowing us to have an awesome day, everyday. We need not do more than take 15 minutes the night before to succinctly organize the next days schedule.
如果沒有切實(shí)的計(jì)劃，只有一個(gè)空想的目標(biāo)，我們可能會(huì)對(duì)自己說，下周我就開始努力實(shí)現(xiàn)目標(biāo)，之后又推到下一周。制定計(jì)劃是一個(gè)重要的，充分思考如何實(shí)現(xiàn)目標(biāo)的過程。想要過好每一天，一個(gè)好的計(jì)劃至關(guān)重要。睡前只需要花費(fèi)不到15分鐘的時(shí)間，就能夠簡明扼要的規(guī)劃好明天的日程安排。

A schedule complete with waking time, most important things of the day, eating and recreational allowances. Having a tight schedule allows me to live out my day with definitive purpose, while getting more done, having more fun, and not wasting precious moments of my life.
這份日程安排應(yīng)該包括：何時(shí)起床，一天中最重要的事情，吃飯和娛樂時(shí)間。一份合適的計(jì)劃，能讓你一整天都有明確的目標(biāo)，工作效率更高，玩的更開心，不必浪費(fèi)寶貴的時(shí)間。

5.補(bǔ)充水份

The Water Hack
補(bǔ)充水分

A bit of water before bed and half a liter as soon as you get up. The water before bed will serve in the rejuvenation process we mentioned above. While you sleep all your cells will fill up with this fresh water and create an over all well being within your body.
我的建議是：睡前喝少量水，起床后喝半升水。睡前補(bǔ)充的水分，會(huì)在上文提到的細(xì)胞修復(fù)過程中發(fā)揮作用。在你睡覺的時(shí)候，身體的細(xì)胞會(huì)吸收水分，幫助你創(chuàng)造好的身體狀態(tài)。

The water in the morning does two things. One is it provides your first dose of water to get your mind and body going. Another function, as told to me by my endocrinology teacher (a very qualified person to say this), is that a dose of water in the morning triggers a cascade of physiological functions that engages your digestive system and causes you to excrete feces. You'll feel nice and light first thing in the morning!
起床后補(bǔ)充水分有兩點(diǎn)好處。第一個(gè)好處，喝早晨的第一杯水，讓你的頭腦和身體都運(yùn)轉(zhuǎn)起來。第二個(gè)好處，這是我的內(nèi)分泌學(xué)老師告訴我的（他是一位專家），起床后喝一杯水能夠促進(jìn)消化系統(tǒng)生理機(jī)能，幫助排便。一早起來就身輕如燕的感覺太美妙了！

6.鍛煉身體

Work That Body
鍛煉身體

In number 1 above I mentioned that our bodies adapt around a 24-hour circadian rhythm. This works for sleep, eating, exercise, and many other bodily functions. We're a pretty efficient physiological machine when you think about it. This is why getting a dose of exercise is optimal in the morning. It gets the blood flowing and stimulates you to function on a higher level.
在第一條中我已經(jīng)提到過，我們的身體適應(yīng)于特定的生理節(jié)律，這不但適用于睡眠，在飲食，鍛煉和許多其他活動(dòng)方面都同樣適用。我們的身體如同一部精密高效的機(jī)器。因此，早上起來鍛煉身體是再好不過的。晨練不但可以促進(jìn)血液循環(huán)，還能提升你的身體機(jī)能。

Once you're used to this routine, your body will prepare by providing you with high energy before you start to work out. As you can see, if you wake up with this high energy, you're going to just pop out of bed.
只要你養(yǎng)成了晨練的習(xí)慣，你的身體會(huì)在開始鍛煉之前就做好準(zhǔn)備，加速糖分解提供能量。如此一來，從床上一躍而起就不成問題了。

7.享受自己的時(shí)間

Have 'Me' Time
享受“自己”的時(shí)間

No morning is completely satisfying unless you've scheduled in some 'Me' time. Whether you enjoy meditating to clear you mind and give you laser sharp focus, or reading to gain some new knowledge about the world, make sure you schedule in this time.
如果不在早上安排一些自己喜歡做的事情，那這個(gè)早晨還不能說是完全令人滿意。你可能喜歡冥想打坐，清除雜念，集中意識(shí)；亦或許你喜歡讀書，獲取關(guān)于世界的新知識(shí)，你應(yīng)該確保把這些事情安排在早上。

There may very a variety of things you enjoy doing, so this will be custom tailored to the individual. The point is that when you have something you REALLY enjoy doing right when you get up, you won't be able to wait until that alarm goes off till you jump out of bed and get to it!
每個(gè)人喜歡做的事情各不相同，所以這一條是根據(jù)個(gè)人喜好定制的。重點(diǎn)是，一想到起床后就能去做自己喜歡的事情，你的鬧鐘就可以下崗了！