七步走——早上起牀不費事

The slower you build up energy in the morning, the more painful
waking up will be. What's better, spending thirty Minutes wrestling with
the snooze button followed by an hour ramp up to normal mental
functioning or quickly starting the day with energy?
早晨起牀越慢，你就越會覺得痛苦。牀上掙扎三十分鐘，然後花上一個小時才能清醒過來，或者精神百倍地迅速開始新的一天，你會選哪個呢？

Here are a few things to reduce the transition period from being asleep to becoming fully alert.
Not only does speeding up this wake-up process save time, it makes waking up less of a
struggle.

這裏是一些能夠幫你從半夢半醒到神清氣爽的小竅門。這些快速清醒的竅門不僅能幫你節省時間，也能讓你少做掙扎。

1. Light 燈光

Your body's natural clock is tuned to the amount of light. Turn on all the lights in your room right
after waking up. Getting bright lights can help trick your body into thinking it is time to get out of
bed.
人體的生物鐘會受光線的影響。所以起牀就打開房裏所有的燈。充足的光線能喚醒你的身體，讓它覺得是時候起牀了。

2. Exercise 運動熱身

Put something physical right at the start of your morning. In the summer, I did a quick morning
run and found it helpful in shaking off any sleepiness. Considering the outside temperature
hovers around -30 C, I've stuck to doing a few pushups in my room. The exercise gets your
heart pumping and snaps you out of a groggy state.
早上一起牀就做一些運動。夏天我會晨跑一會，這有助於甩掉睏倦。若溫度降到零下30度，我就轉而在房間裏做些俯臥撐。運動讓你心跳加速，從而幫助身體遠離倦怠。

3. The 10-Minute Rule 10分鐘原則

If you want to stick with a consistent wake-up time, practice the ten-minute rule. This means you
commit to staying awake for at least the next ten minutes. Once you get over that initial period,
the temptation to go back to bed is usually gone.
如果你想養成同一時間起牀的習慣，試試10分鐘原則吧。這個原則是指你向自己保證在接下來的十分鐘裏保持清醒。一旦你熬過最初的10分鐘，想再躺回牀上的慾望一般也就隨之而去了。

4. Active Work 主動的工作

Start your day with work that actively uses your mind. Creative activities like writing, drawing,
programming or designing work better than passive activities like reading. By focusing your
mind early you can stay focused and brush off any unwanted drowsiness.
在早上安排一些主動使用大腦的工作。諸如寫作、畫畫、編程或者設計工作這類創作性的工作要比被動性的讀書活動來得好。這些主動性的工作可以更有效地幫你集中精神，擺脫睏倦。

5. Don't Skip Breakfast 吃好早餐

Wake up early enough to get something to eat. Skipping meals throw your metabolism out of
balance, causing you to gain fat and lose energy. Skipping breakfast also means your blood
sugar will be low in the morning and energy levels down.
早點起牀，然後弄點東西吃。不吃早餐會讓你的新陳代謝失去平衡，讓你長胖或者無精打采。不吃早餐也會令你在早晨血糖偏低，感到疲憊。

6. Commit to a Sleep Schedule 按時睡覺

The obvious solution to combat sleepiness is to get more rest at night. Carrying a sleep debt
throughout the week with the hopes of paying it off on the weekend is a bad strategy. Instead,
compress your work into the morning hours so you can get the 6-8 hours you need each night.
克服睏倦顯而易見的解決之道就是保證夜間的睡眠。工作日缺覺，週末補覺絕對是個壞主意。你應該把工作壓縮到精力充足的早上來處理，從而保證每天晚上最少6-8小時的睡眠時間。

7. Turn Up the Volume 播放音樂

I've found listening to music or audio books helpful in keeping myself awake during the morning.
Best of all, if you put on an audio book from your favorite speaker, you can get some
encouragement to start your day.
我發現早晨聽些音樂或者有聲圖書能很有效地讓人清醒。特別是播放你最喜歡的朗誦者的有聲圖書，這總能鼓勵你精神百倍地開始新的一天。