賴牀的孩紙:7招教你速度起牀
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，少數人已經從睡夢中醒來，投入到了一天的工作中。當我們還在糾結要不要從溫暖的牀上爬起來，他們已經完成了許多工作。
Who are these juggernauts that have command over the morning hours?
這些早起的鳥兒是何方神聖？
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點起牀和中午11點起牀，你的工作效率並沒什麼不同。關鍵是你是能否有高質量的睡眠，讓你的頭腦和身體有足夠的時間恢復狀態。
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，他們卻不這麼看。他們把早起幾小時當做掌控一天時間的宣誓。他們目標明確，決心堅定，不達目的決不罷休。
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!
世界對這些早起的人們充滿了敬畏之情。早晨起牀時，他們像多士爐裏的麪包一樣，從牀上一躍而起，有時候都不需要鬧鐘催促——他們是如何做到的呢？
Appointment With Waking
預約起牀時間
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，我們不得不承認一個事實：人的活動受到習慣的支配。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律同步，我們就會對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，當你找到合適自己的起牀時間，就應該堅持下去。這樣你的身體就能夠在起牀時給你以支持，讓醒來後的你像雛菊一樣充滿活力。
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。早上吃好的意思是，早晨最好吃上一份豐盛的早餐，因爲早餐能爲我們提供一天所需的高熱量。
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，這樣我們睡覺時胃中才不會有食物留存。如果你的身體機能正常，而且沒有胃潰瘍，空胃睡眠能讓你有更高的睡眠質量。晚餐吃的少一點，你的身體就能從消化任務中解脫出來，專注於細胞的修復和激活。
Living With Purpose
設立目標
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牀上爬起來。孩子們爲什麼會有這種不偷懶的行爲習慣？原因很簡單，他們對世界充滿了好奇，不願意錯過任何事情。
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.
作爲成年人，“對世界的好奇心” 在我們身上已經難覓蹤跡。因此，我們需要採取其他方式來創造樂趣，樹立生活目標，制定工作計劃，讓每天離實現目標都更進一步。我們需要的不一定是一項爲之奮鬥終身的事業，但至少我們應該設立一個生活目標。
Plan Your Day
精心計劃每一天
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.
如果沒有切實的計劃，只有一個空想的目標，我們可能會對自己說，下週我就開始努力實現目標，之後又推到下一週。制定計劃是一個重要的，充分思考如何實現目標的過程。想要過好每一天，一個好的計劃至關重要。睡前只需要花費不到15分鐘的時間，就能夠簡明扼要的規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.
這份日程安排應該包括：何時起牀，一天中最重要的事情，吃飯和娛樂時間。一份合適的計劃，能讓你一整天都有明確的目標，工作效率更高，玩的更開心，不必浪費寶貴的時間。
The Water Hack
補充水分
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，起牀後喝半升水。睡前補充的水分，會在上文提到的細胞修復過程中發揮作用。在你睡覺的時候，身體的細胞會吸收水分，幫助你創造好的身體狀態。
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!
起牀後補充水分有兩點好處。第一個好處，喝早晨的第一杯水，讓你的頭腦和身體都運轉起來。第二個好處，這是我的內分泌學老師告訴我的（他是一位專家），起牀後喝一杯水能夠促進消化系統生理機能，幫助排便。一早起來就身輕如燕的感覺太美妙了！
Have 'Me' Time
享受“自己”的時間
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；亦或許你喜歡讀書，獲取關於世界的新知識，你應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!
每個人喜歡做的事情各不相同，所以這一條是根據個人喜好定製的。重點是，一想到起牀後就能去做自己喜歡的事情，你的鬧鐘就可以下崗了！
Work That Body
鍛鍊身體
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.
在第一條中我已經提到過，我們的身體適應於特定的生理節律，這不但適用於睡眠，在飲食，鍛鍊和許多其他活動方面都同樣適用。我們的身體如同一部精密高效的機器。因此，早上起來鍛鍊身體是再好不過的。晨練不但可以促進血液循環，還能提升你的身體機能。
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.
只要你養成了晨練的習慣，你的身體會在開始鍛鍊之前就做好準備，加速糖分解提供能量。如此一來，從牀上一躍而起就不成問題了。
