致起床困难户们：教你这样做个早起鸟

1. Get enough sleep. It may seem obvious, but getting those recommended seven to nine hours will make getting up earlier easier. Pro tip? Keep the laptop and other work out of the bed to sleep soundly.
保证充足睡眠。或许有些老掉牙，但睡足7-9小时确实更容易让你早起。小建议就是，请让笔记本电脑以及其他事务远离床头，酣睡一觉吧！

2. Stay consistent. Try to set the alarm clock for the same time every morning—including weekends. A constant wakeup call may make it progressively easier to jump out of bed.
保持持续一致。每天早上的闹钟都要设成相同的时间——周末也是。坚持早上被这样叫醒，然后你会越来越起得来床。

3. Start slowly. Pick a new wakeup time and gradually work towards it. Want to wake up at 7 AM but stuck at 8? Start by setting the clock for 7:45, and move down in 15-minute increments until that new time goal is reached.
循序渐进。重新定一个起床时间，然后慢慢去适应它。本想7:00起床，却一直赖到了8:00？那就把闹钟调到7:45吧，留15分钟间隙让起床目标更容易实现！

4. Skip the snooze. Disrupting sleep an hour or so before actually getting out of bed may disturb our REM cycle, which helps stimulate brain regions linked to cognition. Don’t want to mess with that (or bug a roommate with multiple alarms!). Set one alarm for when it’s time to rise—and maybe another a few minutes later in case you snooze through.
不要贪睡。还没完全睡醒准备起床却被打扰，这样可能会扰乱人体的REM（快速眼球运动）周期，而REM则会刺激大脑的认知区域。所以不要那样，也不要设太多闹钟搅得室友睡不好觉！只在该起床的时间点设一个闹钟就行了，要是你特容易睡过头，那就再调一个几分钟之后的吧。

5. Set some happy sounds. Skip the beeps and blares and set an alarm tone to something soothing or fun.
选一个愉悦的闹铃。不要再用滴滴滴类的铃声啦，选一个舒缓愉悦的吧。

6. Let in the light. Research shows a little light may be all we need to reset the body block. A simple solution is to keep the blinds open during the night. Or greet the day and brush your teeth outside!

让阳光洒进来。研究发现，稍微一丝光亮或许就足以唤醒人体的生物钟。一个简单的方法就是晚上把窗帘拉开，或者到外面去刷牙！

7. Eat breakfast. Sleepiness doesn’t disappear just from drinking a cup of coffee. Having enough time for some green eggs and ham (or maybe just a yogurt parfait) will also provide energy, not to mention it’ll boost that brainpower, too.
吃早饭。一杯咖啡并不能赶走瞌睡。花时间吃点有营养的鸡蛋汉堡（或乳酪）不仅补充能量，还能增强脑力呢。

8. Hit the gym. Those tired eyes may go away once a morning workout routine is in order. Exercise will definitely boost energy—give these early-bird exercises a try.
运动健身。早上若能安排健身，眼睛或许瞬间就能消除疲劳了。运动毫无疑问可以激发能量——尝试一下“早起鸟”运动吧。

9. Treat yo’self. Have a reward waiting in the a.m. to motivate climbing out of the covers. Dive into some freshly based fruit and nut bars, or slide into a warm bath instead of taking a quick shower.
犒赏自己。早上设一份奖励，激励自己爬出被窝。比如吃点新鲜烘焙的水果和坚果棒，或代之淋浴而泡个温暖的热水澡。

10. J.F.D.I. Sometimes we need to bite the bullet and “just f’ing do it." Researchers have found that creativity may flourish when we feel groggy, so don’t let a little drowsiness interrupt seizing the day!
拿出行动吧！有时我们真的只要咬咬牙“拿出行动”就行了。研究人员还发现，创意很可能会在人们昏昏沉沉时爆发，所以别让顶点的瞌睡毁了新的一天哦！