一日之计在于晨：让早晨变高效的5个小技巧

The ability to have a productive day in which you feel motivated and completely refreshed is something not many of us have. We need alarm clocks just to get us up, are barely able to pull ourselves out of bed, and our bodies feel drained and lethargic through most of the day.
并不是每个人都有能力将日子变得动力十足、多产而高效。往往只有清晨的闹钟才能勉强把我们唤醒，然后挣扎着爬出被窝，开始了疲惫而昏昏欲睡的一天。

It’s for these reasons that I have put together 5 Simple and Effective Techniques that require just a few basic changes to your morning—mostly physical changes that will guarantee not only an energized body, but a motivated mind that’s ready for action. You may have already known some of the stuff mentioned in the article, but what’s the point of knowing without doing? Take a shot at using all of these steps and you should definitely see a change in the way you feel every day.
正因为如此，我整理了5条简易又高效的小技巧，来帮助你改变昏昏欲睡的早晨。其中大多数都是运动技巧，这样既能保证你的身体能量满满，同时也能唤醒你的大脑。也许下列例子对你来讲并不算新奇，不过，假如只是知道这些知识，却从来不利用的话，又有什么用呢？不如来亲自试试，相信你很快就能看到效果。

1. Complete 30 Squats When You Wake Up
起床后深蹲30下

Squats are known for being fairly easy with just a bit of challenge to them, but aside from the physical benefits to your outer body, squats get you worked up and essentially increase your heart rate with a corresponding increased blood flow. This means you’ll have a juiced-up body in a short space of time. I’ve practiced this when studying for exams in the past and it worked wonders to keep me awake.
众所周知，下蹲是非常简单的动作，几乎没有挑战。除了对身体有锻炼作用，下蹲还能助你清醒、提高心率和血流速度。也就是说，很快你的身体就将彻底活动起来。我以前熬夜备考的时候就常用这招，事实证明它超级有用哟。

2. Alternate Water Temperature When Having A Shower
洗澡时记得变换水温

A great way to start the day and feel refreshed is by having a shower. The problem that sometimes arises when we take them is that these showers can over-relax your body. I’ve had that problem quite a lot: I’d be quite excited to get on with some piece of work, after I have a hot shower, all I can think of is relaxing and taking things easy. A great way to combat the side effects of a relaxing shower is to make it quick, and end the shower off with a sudden burst of cold water. The shock to your skin will certainly wake you up if your shower relaxed you a bit too much.
洗澡无疑是开始美好一天的好方法。问题在于有时候洗澡会让你的身体过于放松。这样的问题非常常见。有时候，我本来对手头的工作充满激情，但洗了一个热水澡后，我只想松垮垮地呆着，放慢做事的节奏。想要避免这个副作用，那就得来个很快的洗个澡让自己放松，结束的时候可以给自己浇点冷水，皮肤受到的温度刺激会迅速让你清醒，从而赶走慵懒。