10招教你像成功人士一樣做個早起鳥

So you’ve noticed all of those happy and productive early risers who always seem to be on top of things. You probably hate them a little–they’re just so damn productive! But a small part of you has probably wondered, lying in bed at 11 a.m., how they do it. Maybe you’ve even thought you’d feel more energized if you could just manage to get up without feeling like crap. Here are a few tips of the trade on how to become an early riser and feel good while doing it.
你一定注意到，所有那些快樂勤勞的早起鳥似乎事事得心應手。或許，你有些心生嫉恨——他們太乾練了！但是，早上11點還賴在牀上的你可能心生疑竇，他們怎麼做到的呢！或許，你已經想到，如果設法做到起牀時沒有懶散的感覺，你就會精力更充沛。這裏有幾招教你如何成爲早起鳥，同時享受到早起的好感覺。

1. Go to Bed Earlier
早睡覺

Probably the biggest detractor from getting up early is not getting enough sleep. It doesn’t take a genius to work out that if you don’t go to bed so late, you won’t need to sleep late either. Do you really need to be staying up until midnight or later, particularly on a work night? I’m willing to bet that you’re not actually doing anything productive or beneficial. The TV shows and social media can wait; stop wasting your time. You’ll be surprised by how great you feel once you get into an early sleep routine.
睡眠不足可能是早起最大的障礙。既使不想也懂這個道理，如果不晚睡，當然就不必晚起。你真得需要熬夜到半夜三更嗎？特別是在工作日的晚上。我敢打賭，你肯定不是在做什麼高效或有益的事情。電視劇、社交媒體不急於一時，不要浪費時間。一旦養成早睡的習慣，你會驚奇與之俱來的好感覺。

2. Have a Consistent Sleep Schedule
養成早睡早起的習慣

Your body thrives on routine. That’s why you get hungry at certain times–your body has been trained to expect it! Establishing a proper sleeping schedule is no different. Furthermore, having a routine will make it easier to get up early. The bad news is that you should start getting up at the same time everyday, including weekends. I know this may be a struggle, but if you don’t do this, your body will be constantly confused about when it should wake up, and getting up early will be all the more difficult.
身體對固定的日常作出響應。爲什麼一到飯點你就有餓感呢？你的身體已經被訓練得有感覺了！制定適當的睡眠時間表也是一樣。而且，有一個計劃會使早起更加容易。但是，令人不爽的是，你應該每天在同一時刻起牀，即便在週末。我知道，這可能不太容易，但如果你不這樣做，你的身體將時常困惑於何時應醒來，早起將難上加難。

3. Never Eat Before Bed
睡前不吃東西

I know that a quick pre-bed snack can be tempting, but this is an incredibly bad idea if you want to wake up earlier and feel rested at the same time. Sleep is a time for your body to rest, repair and recharge. It is not a time for digestion. This is because it takes up far too much energy, which can make falling asleep more difficult. If you do manage to visit the land of nod, food digestion will rob you of the strength you’re supposed to be regaining. Even if you do get a full eight hours of sleep, you’ll wake up feeling tired and drained. You certainly won’t feel like getting up early. In short: put the cookie down.
我知道，睡前啃幾口零食的誘惑力很難抵禦，但是，如果你想早點醒來，還要感到精神飽滿，這樣做是絕對不可以的。睡眠時間使身體得到休息、修復和恢復，不是用來消化的。消化消耗太多的能量，所以，它有可能使你輾轉難眠。好不容易進入夢鄉，食物消化還會耗掉你應該花費在恢復精力和體力的能量。即使你睡足了8小時，醒來仍會感到疲乏無力。這樣，你當然不想早起啦。總之，要拒絕零食。

4. Reduce Your Caffeine Intake
減少咖啡因攝入量

This may be an obvious one, but it’s definitely worth mentioning. Less caffeine means that you won’t still be riding its high at 11:30 p.m. I would start by eliminating any kind of caffeinated beverage in the afternoons. I know that this can make life difficult when the mid afternoon sets in, but you need to resist the urge! If you’ve started going to bed earlier you hopefully won’t get these kind of tired attacks anymore anyway. If you really feel like you need some kind of ‘pick me up’ try an energizing snack instead.
這一點或許顯而易見，但明確提一下也很有必要。少攝入咖啡因意味着，晚上11：30時你不至於仍處於興奮中。我從下午開始少喝含咖啡因的飲料。我知道，後半響很難熬，但是，你需要壓制強烈的慾望！如果你已經開始早上牀，那你一定希望排除障礙。如果你真覺得有必要‘提神’，試着來點補充能量的小食品。

5. Never Drink Before Bed
睡前不宜飲酒

A cheeky little sip before bed may seem like a good idea, particularly if you haven’t yet cut out that afternoon coffee. Despite what people say, drinking alcohol before bed will not help you sleep well, even if it does make you pass out. What it will do, however, is increase your deep sleep cycle and rob you of REM sleep. Because you this, you will feel tired when your alarm clock goes off and be all the more tempted to hit the ‘snooze’ button. As a side note, REM sleep is also needed for proper learning and memory function, so you definitely want to get enough of it.
睡前來點小酒似乎是個好主意，尤其是下午喝了咖啡的時候。不管人們說些什麼，睡前飲酒不會促進你的睡眠，即使你喝得昏昏沉沉。它只能增加你的深睡眠週期，並且剝奪你的快速眼動睡眠。因此，鬧鐘響起時，你還是覺得勞累，想敲擊‘止鬧’按鈕的衝動更強烈。順便說一下，快速眼動睡眠也是正常學習和記憶功能所需要的，所以你一定想獲得充足的快速眼動睡眠。6. Have a Good Reason to Get Up Early
爲早起找個合適的理由

Getting up early requires motivation, at least initially. Give yourself a good reason to do it. This could be anything from getting tasks done to having something to look forward to. I personally recommend a combination of both. Get up because you need to get stuff done, but make sure you also give yourself a little motivational rewards, whether it be allotted time for a TV show, or a nice brisk walk.
早起需要動機，至少最初是這樣。給自己一個早起的理由。它可以是完成任務、有所企盼或者其他什麼。我個人推薦兩者的結合。早起，因爲有事要做，但一定還要給自己來點激勵性獎賞，要麼給自己留點時間欣賞電視節目，要麼輕鬆地走一走。

7. Turn Your Reason into a Challenge
把理由變成挑戰

Now that you have a reason to be up, make it a challenge! Don’t let yourself fall into a rut or break the routine. Tell yourself that you can and will get up early to complete these tasks and that you’re capable of turning this into a habit. The only person that can truly hold you back is yourself.
既然有了早起的理由，那就讓它成爲一種挑戰！不要讓自己重蹈覆轍或朝三暮四。告訴自己，你可以而且會早起來完成這些任務，你有能力養成早起的習慣。真正拖你後腿的人是隻有你自己。

For those of you with a competitive streak, try using Wake N Shake. It’s an app that makes you and your friends compete and earn achievements for getting your butts out of bed and doing stuff.
對於那些爭強好勝的人，可以嘗試‘煩人鬧鐘’。它是一款應用程序，你和你的朋友比誰起得早、做事快，並因此有所收穫。

8. Start Working Out
開始鍛鍊

Exercise is a fantastic tool for waking up early, firstly because a good workout in the afternoon or evening will leave your body rested and in need of an early sleep. Secondly, working out early in the morning will make you feel energized and ready to conquer the rest of the day. These two ideas may seem to negate each other, but I can assure you that they’ll work in both circumstances.
鍛鍊爲早起提供極好的助力，第一，因爲下午或晚上適當的鍛鍊保持你精力旺盛，而且令你有有早睡的需要。第二，早晨鍛鍊不僅保持你在早晨精神百倍，而且還會精神一整天。這兩種說法似乎互相矛盾，但是，我可以向你保證，它們都奏效。

9. Make Sure Your Alarm Clock is Out of Reach
把鬧鐘放在夠不到的地方

The oldest trick in the book is sometimes the most effective. Force yourself to get out of bed by putting that pesky alarm clock out across the other side of the room. For added incentive, I recommend downloading a humiliation app such as BetterMe that will post on your Facebook wall that you were ‘too weak to get out of bed’ if you hit snooze. Not embarrassing enough? Go for Aherk. This app will post embarrassing photos of you to all of your social media accounts if you don’t reach your goals. Sure, self blackmail may seem easy enough to dodge, but once you have it set up you can’t get out of it.
書上最古老的技巧有時也是最有效的。把煩人的鬧鐘放在房間的另一頭，強迫自己起牀。說起另外的刺激，我推薦下載一款羞辱應用程序，例如：‘Betterme’，如果你按掉鬧鐘，它會將你作爲‘弱得起不牀’的典型發佈在你的Facebook牆上。不夠難爲情嗎?還有一款‘Aherk’,如果你沒有達到目標，它會將你令人尷尬的照片發佈在你所有的社交媒體帳戶上。當然，自我敲詐似乎太容易躲避，但是，一旦這樣做了，你就不可能擺脫它了。

to Bed Calm and Relaxed
安心地、放鬆地上牀睡覺

Going to bed wound up and stressed will only serve to keep you awake, regardless of how tired you are. Try to go to bed calm and relaxed. If you need a little help in this area, I would recommend yoga, meditation or even a simple relaxing tea such as chamomile.
不論興奮還是緊張，都會使你難以入睡。努力安心地、放鬆地上牀。在這方面，如果你需要小建議，那我推薦瑜珈、冥想，抑或一杯令人放鬆的甘菊茶。

11. Have an Exciting Breakfast Planned
預先計劃好一頓令人垂涎的早餐

When all else fails, food is the answer. Seriously, I’m far more motivated to get my tired ass out of bed if I know I have something delicious to eat for breakfast. Now, just because I say ‘delicious’ and ‘exciting’ doesn’t mean it has to be complicated. Personally, I can get excited over a smoothie and juice made from fresh fruit, but then I’m a freak who has her own blueberry bushes. If drinking your breakfast isn’t your style, a simple bacon and eggs or some crunchy muesli can do the trick. Just make sure it’s something that you’ll look forward to, that way you’ll be more likely to get up for it.
所以努力都泡湯時，食物可做殺手鐗。真的，如果知道美味的早餐在等我，我會急不可待地鑽出被窩。我說的‘美味’、‘令人垂涎’並不意味着早餐有多豐盛。就我個人觀點，一杯鮮果汁奶昔足矣，不過，我是個擁有自己藍莓園的怪人。如果喝東西作早餐不合你的口味，燻肉雞蛋或什錦早餐應該可以了吧。只要是你期待的東西就可以，這樣，你更可能爲它而早起。