双语：每天清早活力起床的小诀窍

早晨起床时，你是否觉得自己休息得很好？是否觉得精力充沛？当你从彻夜狂欢中醒来，听到闹铃响起的那一刻，你是否也有类似的感觉呢？

有的时候，即使你已经睡了八、九个小时，甚至是十个小时，早上起床时，你仍会觉得身子软弱无力，伴随着轻微的头痛，整个人好象都虚脱了。这些迹象会迫使你开始思考：晚上明明睡得很香，为什么第二天早上却如此疲乏？而有的时候，你只睡了几个小时，但醒来时却倍感清爽。

如果你有以上情况，那你只肖做些改变，保证你晚上睡得安稳，早上干劲十足。按照以下的建议，每天清晨你都会感受到活力的爆发，自己是多么的充满激情，时刻准备着。

固定饮食：每天在你消耗的食物中都会存在一些特定的物质，这些物质直接影响你第二天早晨的精神状态。其中，咖啡因是最厉害的物质，其次就是糖。除了导致血糖的上升和降低，它们还会影响人体内荷尔蒙的产生，而荷尔蒙则是睡眠质量的关键所在。咖啡因和糖结合在一起形成的刺激物质保证让你第二天清晨就变得萎靡不振。对于大多数人而言，咖啡是必备之物，所以如果你一定要喝咖啡，那么你只能在早上喝，尽量只喝一杯。务必牢记：大杯的星巴克咖啡等于三杯家中所泡咖啡之量。

另外，饮食习惯也会影响你的睡眠质量。不要在晚上六点以后吃东西就是人们流传下来的一个老规矩。晚上最好吃得清淡些，少肉多蔬菜。这不仅仅是健康的饮食习惯，如果你的身体没有承担消化不良之苦，你会睡得更好。

多运动：有氧运动有益健康，不仅对你的心肺功能有好处，每天适量的运动还会对你产生其它的影响。白天，运动可以让你自然产生大量的肾上腺素，使你的头脑清醒，焕发无限活力。当你在进行常规运动时，你的积极性会迅速提升。同时，运动也会让你在夜晚睡得更香。当然，你也不需要为运动发狂，慢跑，轻松的散步，或者半小时的跳台阶练习都可以视为运动，一次运动时间至少在30分钟到60分钟，天数则是越多越好。这一改变是如此简单，却又是如此有效，没有任何事可以像它一样帮助你的睡眠了。

固定起床时间：与其让老天决定你什么时候起床，不如选一个适合自己的固定时间，并每天坚持按此时间起床。调整好你的闹钟，长此以往，你的身体就会慢慢适应，做到每天在特定的时间醒来。事实上，经过一段时间的训练后，你的身体就会自主自动地按时醒来。或许有一天，你会发现自己在闹钟响的一分钟前就睁开眼睛准备起床了。如果发生这种情况，说明你的身体已经自行调整以适应固定的起床时间了。

另外，在早上加入一些轻松愉快的例行活动也是很重要的。或许你喜欢起床后稍微运动运动，或许你喜欢看看报纸，再配上一杯清凉热茶，无论是什么，在你准备投入工作之前，做一些你喜欢的。

其实想让自己起床后感觉良好并不困难，只需要一些小小的改变就可以办到。去掉你的坏习惯，你就可以摆脱早晨的一切不适。有那么几天，你确实会觉得起床后困乏无力，不想钻出被窝，这很正常，起来后去工作便是了。要知道，坚持早上起床工作本身就是一个使你活力充沛的积极改变。

Do you wake up in the morning feeling well-rested and energized? Or is the feeling you have when the alarm clock goes off closer to the beginning stages of recovery from an all-night bender?

Sometimes you can wake up feeling groggy, light headed, and exhausted, even though you just got eight, nine, or even ten hours of sleep. It makes you wonder how you can get a good night’s sleep and feel horrible the next morning, yet sometimes you only get a few hours and wake up feeling great.

If this is happening to you, you need to make some changes to ensure a night of peaceful slumber that will leave you feeling revved up and ready to go. Try these things to give yourself a burst of morning energy and ensure you wake up feeling motivated and ready to go.

Fix Your Diet: There are substances you consume every day in your diet that will have a direct reflection upon how you feel the next morning. Caffeine is the biggest offender, followed by sugar. In addition to causing highs and lows with your blood sugar, they affect your body’s hormone production, which directly affects how well you sleep. Combined together they make a cocktail that is surely guaranteed to kick your butt in the morning. If you must drink coffee – and many of us must – make sure you only have it in the morning, and try to limit it to one cup. Keep in mind that a Venti Starbucks is like having about three cups of home brewed.

What you eat can affect your sleep as well. An old rule of thumb was to not eat after six o’clock in the evening. Eat a light meal at night loaded with fresh veggies. It not only fits in with healthy eating habits, but your body will sleep better if it is not burdened with digesting a heavy meal.

Exercise: Some good aerobic exercise is not only great for your heart, lungs, and overall health, but getting a dose of daily exercise will do two other things for you as well. It will give you a burst of natural adrenalin during the day, helping to clear your head and boost your energy levels. Your motivation level rises significantly when you are getting regular exercise. It will also help you sleep more soundly at night. You do not have to get fancy with your exercise, either. Go for a run or a brisk walk, or jump on the stair stepper for half of an hour. Just try to get at least 30 to 60 minutes of exercise most days of the week. This single positive change can do more for helping your sleep than any other thing you can do.

Establish a Morning Routine: Rather than throwing the dice to decide what time you are going to wake up each day, decide upon a set time that works well for you and stick to it. Set your alarm clock so your body learns that it needs to wake up every day at a certain time. You can actually train your body to wake up on its own after you have been doing this for a while – you might notice you start waking up on your own one minute before the alarm is supposed to sound. When this happens, your body has been programmed to wake at a certain time.

Have an enjoyable morning routine as well. Whether you prefer to get up and get your exercise in right away, or you enjoy reading the newspaper with a hot cup of herbal tea, find something pleasurable to do before you have to start getting ready for work.

It should not take too many changes for you to be able to wake up feeling great. Shake off your bad habits and kick that morning hangover out the window. If you do have days where you wake up feeling groggy and lacking any motivation to get out of bed, accept that you will survive, and get going. Keeping your morning schedule is another one of the biggest positive changes you can make to jump start your day.

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