提升工作和生活平衡，每天早起习惯养成的7点诀窍

新西兰全搜索健康编辑Helen独家编译，维珍航空的总裁理查德·布兰森每天早上五点钟起床，美国在线的首席执行官提姆·阿姆斯特朗每天早上5:15起床，连前美国总统欧巴马的夫人米歇尔经常在早上4:30起床，更别提苹果的总裁提姆·库克每天早上3:35起床。

Virgin Group chairman Richard Branson is up out of bed each day at 5 a.m. AOL CEO Tim Armstrong gets up by 5:15 each day. Michelle Obama wakes up before dawn, often at 4:30 in the morning. Apple chief Tim Cook rises at 3:45 a.m.

早起后做什么看你的选择——你可以晨跑，读书，或者去工作。但是保持早起的习惯会给你带来一些好处，比如说更好的饮食习惯，更高专注度，减轻压力和提升精力。

How you choose to spend your time after an early morning wake-up is your call – you can go for a run, read a book, or get right to work. But the benefits of regularly waking up early include better eating habits, improved concentration, reduced stress, and more energy.

以下是养成早起习惯的一些建议：

Here’s how you can train yourself to start waking up early:

1. 慢慢持续的提前早起的时间

Move to an early wake-up time slowly and steadily

一旦在心中有了一个早起的确切时间，可以根据当前早起的时间做一个循序渐进的挑战。比如说你想每天早上6:30起床，但是通常都是早起8:15起床。明天可以将闹钟设定为早上8:00，后天将闹钟设定早上7:45。以此类推，你就能够实现自己早起目标。

Once you have identified a time as your daily wake-up goal, consider it relative to when you currently rise and move toward the new time slowly. Say you want to get out of bed at 6:30 a.m., but you normally haul yourself off the mattress at 8:15 a.m. Tomorrow, set the alarm for 8 a.m.. The next day, set it for 7:45 a.m.. And so on.

2. 一旦从睡梦中醒来，就起床吧

Once you’re awake, get up

延迟闹钟可能给你带来片刻快乐，但是这是一个坏习惯。如果你睡醒了，强迫自己快速起床，及时你还在半睡半醒之间。你斩断了还想待在温暖和舒适被窝的想法：这样你一早上就会很有活力，而且可以调整自己的生物钟。

Snoozing can be a great pleasure, but it’s a bad habit. Once you are awake, force yourself to get up and out of your bed as quickly as you can, even if you’re still groggy. You do yourself a great disservice lingering under the covers, no matter how warm and cosy it feels: You will likely end up feeling sluggish all morning, and you can undo the progress you have made in establishing an earlier rising time by throwing off your body clock.

3. 即使在周末，也要坚持

Be consistent, even on weekends

除非是在周五工作很晚，周末的起床时间要尽量保持一致。你的身体一旦习惯了早起，你就不回去睡懒觉了。想一下你早起能够获得的更多的空闲时间。

Unless you went out hard on Friday, wake-up time should be the same on Saturday as it is during the week. So too on Sunday. Once your body learns to get up early, you won’t even want to stay in bed longer. And think of all that free time.

4. 创造一个健康的睡眠环境

Create a healthy sleep environment

如果睡不好的话，你也很难早起。所以让你的卧室保持足够暗，凉爽，安静，或者用音箱加一些环境的白噪音。有很多手机软件是可以模仿比如说下雨、海滩、山间的环境音。

You can’t wake early and refreshed if you didn’t sleep well. Make sure your room is dark, cool, and either quiet or with noise moderated by a sound machine.

5. 创造一个健康的早起流程

Create a healthy wake-up routine

如果你的房间能够看见阳光的话，那么就打开窗户。不行的话，就装上一盏能够模拟阳光的灯。准备一杯咖啡，刷牙，洗脸，以及其他的一些清洁流程，如果可以的话，前一天晚上就选好早上要穿的衣服。早起流程需要的精力越少，那么你余下的时间就更多。

If you can let the sunshine into your room in the morning, do it. If not, consider getting a light that simulates the sun’s glow. And have the coffee ready to go, your toothbrush and toothpaste, face wash, and other hygiene products easy to access, and, if possible, your clothes already picked and laid out. The less effort you have to put into such necessary steps, the more benefit you gain from your time.

6. 做一些你喜欢的事情

Do something you enjoy early

如果你不是工作狂的话，那么最好不要早起的第一件事情就是去上班。早起去做一些你喜欢的事情，比如说阅读，骑车运动，这样的话你就会喜欢上早起。

If you’re waking earlier up just to get to work earlier, unless you absolutely love your job, you’re doing it wrong. Set aside early morning time to do something you enjoy, from reading to a puzzle to a bike ride, and you will start to enjoy getting up early.

7. 减少晚上喝酒、看视频、吃东西的机会

Limit booze, screen time, and food at night

你晚上的生活习惯会直接影响到第二天早起的习惯。晚上不要喝太多酒，不要在即将睡觉的时候吃东西，也不要在床上看视频。此外，每天晚上可以在相同的时间去上床睡觉。如果你每天睡觉时间变化太大的话，那么第二天早上想相同时间早起就很难。

Your nighttime habits play a direct role in your morning wake-ups. Go easy on alcohol, don’t eat within the hour before bed, and try not to look at a screen in that time, either. (Or wear glasses that block blue light if you must. Truth be told, I rarely stick to this one, but you and I both should.)

Also, try to go to bed at about the same time each night. You can’t expect a pleasant scheduled early wake-up if your bed time changes erratically.

本文编译于《商务内幕》文章

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