你是否每天早上都神采奕奕，準備用你全部的能量來迎接一天的挑戰(zhàn)，感覺年輕又有活力？或許不是？1
Well, as you might expect, you’re not alone.
恩，正如你所料，你并不是一個人在戰(zhàn)斗。1
Many of us virtually sleepwalk through the morning in a serious mental and physical fog, desperately plying ourselves with coffee in an attempt to wake up!
我們中的許多人基本上就是在嚴重的生理和精神上的迷霧中夢游般地度過一個個早晨，絕望地狂飲咖啡只想讓自己清醒哪怕那么一小下。
If this sounds like you, you might think you’re just not a morning person, and there’s nothing you can do about it.
如果這個聽上去很像是你的作為，你可能認為你就不是一個早起的鳥兒，而你也那它沒辦法。
But, you’d be wrong about that.
但是，你錯了。
While it’s true we all have varying predispositions to being either a “night owl,” or a “morning person.” But, it is possible to boost your morning energy, with a few simple strategies.
雖然我們是有不同的的生理傾向，讓我們要么是“貓頭鷹”，要么是“早起鳥”，但是，只要一些簡單的策略，提高一下你早上的能量值也是可能的。
1. GET A GOOD NIGHTS SLEEP
1.睡個好覺
This may seem obvious, but lack of sleep, and insomnia is an epidemic in our fast paced, 24/7 world.
這個可能看上去像是廢話，但是缺乏睡眠，還有失眠，是我們這個全年無休快速運轉(zhuǎn)的世界里的傳染病。
As I’ve said before, most of us need around 8 hours of sleep each night to function at our best.
正如我剛才說的，大部分人需要每天大約8小時的睡眠來保證我們處于最好的狀態(tài)。
If this sounds too good to be true, here are a few tips:
如果這個聽上去還是太假大空了，那么下面是一些溫馨小貼士：
Establish a routine
建立作息時間表
Go to sleep and wake up at the same time each day.
每天準點睡覺，準點起床。
Your body loves routine, and sleeping similar hours each day helps adjust your circadian rhythms, so that you naturally fall asleep and wake up refreshed.
你的身體愛死了規(guī)律，而每天睡差不多小時的覺幫助你調(diào)節(jié)晝夜節(jié)律，因此你能自然入眠，并精神煥發(fā)地醒過來。
Sleep in the dark
在黑暗中睡覺
Try to sleep in a dark, cool room.
試著在一個黑暗的，涼快的房間睡覺。
The body responds to light, and it is much easier to sleep in a completely dark room.
身體對光是有感覺的，而在一個全黑的房間里入睡會更方便。
Light can actually interfere with the body’s production of melatonin, a neurotransmitter which helps us sleep.
光線事實上會影響體內(nèi)褪黑素水平，而褪黑素是一種幫助我們睡眠的神經(jīng)傳遞介質(zhì)。
Chill out
放輕松
Try to relax before bed.
試著在上床前放松。
Vigorous exercise, or mentally stressful activities in the last hour or two before bedtime, can make it more difficult for you to fall asleep.
在上床前的一小時或兩小時內(nèi)做激烈的運動，或是有精神壓力的活動會讓你更難入睡。
2. EAT A HEALTHY BREAKFAST
2.吃一頓健康的早餐
One of the main causes of low energy in the morning is low blood sugar due to the overnight fast, and also skipping breakfast.
早上能量底下的主要原因之一是由于吃的太快，或者索性跳過的隔夜早餐所造成的低血糖。
So, try to eat a balanced breakfast, with a source of protein, whole grain carbohydrates, and fruits or vegetables, as appropriate.
因此，試著吃一頓營養(yǎng)均衡的早飯吧，要有一些適量的蛋白質(zhì)，全谷物的碳水化合物還有水果或蔬菜。
I recommend avoiding sugary, highly processed carbs, as these can trigger rapid peaks and troughs in blood sugar levels, which ultimately rob you of energy.
我建議避免太甜的，精加工的碳水化物，因為這會導致血糖度的激素增高和下滑，而最終消耗你的能量。
3. AVOID EXCESSIVE CAFFEINE AND ALCOHOL
3.避免攝入太多咖啡因和酒精
Many of us feel dependent on the caffeine in tea or coffee, to get us through the morning, and it does indeed provide a temporary boost.
很多人為了度過早上的難關而對茶或咖啡里的咖啡因有依賴性，這的確有暫時性的效果。
Unfortunately, this boost comes with a price.然而不幸的是，達到這種效果是要付出代價的。
Excessive caffeine can impair your ability to relax, and it can interfere with your usual sleep patterns, too.
過度的咖啡因會削弱我們放松的能力，并且還回干擾你的日常睡眠狀況。
Alcohol on the other hand, tends to disturb your sleep cycle, leading to frequent waking, and a poor night’s sleep overall.
而酒精會影響你的的睡眠周期，從而導致晚上頻繁驚醒，總之就是讓你一晚上誰不踏實。
4. EXERCISE IN THE MORNING
4.早鍛煉
One of the best ways to boost your morning energy, and ability to concentrate, is to get some exercise first thing in the morning.
提高早上能量和集中精神的最佳辦法之一就是一清早就做早鍛煉。
Exercise helps improve your circulation, strength and flexibility, as well as your mood.運動幫助改善你的血液循環(huán)，身體強度和韌性，以及你的心情。
Exercising before work also gives you more energy on the job, while boosting your creativity.
在工作前做運動也能給你在工作時有更多的能量，同時激發(fā)你的創(chuàng)造力。
As an added bonus, many studies have shown that people who exercise in the morning are the most consistent at staying with their exercise plan.
作為一個額外的獎勵，很多研究顯示，在晨間鍛煉的人是最能堅持他們鍛煉計劃的人。
If you wait to exercise in the afternoon or evening, problems or scheduling conflicts often occur, and prevent you from getting your workout in.
如果你等到中午或者晚上在鍛煉的話，這樣那樣的問題或是時間沖突就會不斷發(fā)生，最終讓你無法進行運動。
Going for a morning walk, jog, swim session, or working out in your own home, ensures that no matter what else happens that day, you’ve already had a chance to exercise.
一大早散散步、慢跑、游泳，或是就呆在自己家鍛煉能夠保證那天不論發(fā)生了什么，你都能有機會做運動。
5. CREATE A MORNING RITUAL
5.創(chuàng)造一個晨間儀式 1
Try getting into the habit of starting your day with a relaxing ritual.
試著養(yǎng)成這樣一個習慣：以一個放松的儀式來開始新的一天。
This may include taking time out to simply be thankful for the day ahead, praying, or listening to uplifting music.
這可能包括留出一點時間來簡單地感激一下昨天、祈禱，或是聽一下讓人精神振作的音樂。
These activities will help you to feel more in control of your day, and set you up to deal with whatever life throws at you.
這些活動會幫助你覺得對新的一天更有胸有成竹，并且讓你準備好迎接生活的各種挑戰(zhàn)。
Remember, dreary, sleepy, foggy mornings don’t have to be the norm for you.記住：枯燥乏味的、昏昏欲睡的，陰云密布的早晨絕不理所應當成為你的常規(guī)！
With a little planning and preparation, you can start your day full of energy, enthusiasm and vitality!
只要一點點計劃和準備，你就能開始你精力充沛、充滿激情和活力的一天啦！
What are your tips for being more energetic each morning?
你有沒有什么讓自己每天早上神清氣爽的小貼士和我們分享呢？
