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如何愉快地早起? – 译学馆
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如何愉快地早起?

How to Wake Up Early Feeling Great - Morning Routine Tips and Habits

嗨 大家好 本期视频我将告诉你们如何愉快地早起
Hey guys in this video I’m going to teach you how to wake up early feeling great.
我们中多数人都至少认识一些早起者
Now most of us know at least a couple of people who’d be considered
他们习惯性早起 并以充沛的精力开始新的一天
early risers people who naturally get up early and are revved and ready to start a day.
极有可能 正在看视频的你并不属于他们中的一员
Chances are though that if you’re watching this,you are probably not one of them.
但这也没关系
That’s okay though.
不管你心里怎么想 任何人都能改变旧习 愉快地早起
Despite what you might think just about anyone can change their habits so that they can wake up early feeling great.
早晨醒来感觉良好可以从两个方面来阐述
There are really two aspects to feeling great when you wake up in the morning.
首先是全身放松
The first is feeling good physically.
如果你醒来时全身无力 想睡回笼觉
Now if you’re waking up groggy and hitting the snooze button it’s going to be a
那么早上可能会过的比较痛苦 这样可不太好
rough morning and that’s no good.
理想的情况是 你在一晚上的好觉之后 思维敏捷且精力充沛
Ideally you want to wake up alert and energized from a night of quality sleep
这样你就能轻松地起床
so that you can get up and moving easily.
二是精神愉悦
The second aspect is feeling good mentally.
这是指你在醒来后积极乐观地迎接新的一天
The goal is to feel positive and optimistic about the day when you wake up
而不是在闹钟声中抱怨着开始新的一天
rather than starting the day by groaning in the sound of your alarm.
事先声明 尽管以下建议能让你愉快地醒来
A disclaimer is order here though. While these tips will get you to a place
为新的一天做好准备
where you can wake up feeling good and ready to start your day
但起初会比较艰难 一些人能在短短几天内便适应早起
It will be tough in the beginning.Some people will adjust waking up early in just a few days
但其他人可能得花上一周或两周的时间
but it could take a week or two for others.
所以如果你坚持下来 早起便是一件水到渠成的事
So if you stick with it though being an early bird will start to come naturally
而且你会在醒来后感到一身轻松
and you’ll feel great right after waking up.
当你决定成为早起者时 第一步便是养成习惯
So when you made the decision to become an early riser the first step is to form a routine.
不这么做的话 早起就很难成为一件乐事
Without it, it’ll be harder to feel good when you get up early
因为你的身体不会主动适应早起
because your body won’t be natural to it.
当习惯形成时 你就会开始适应在特定的时间起床
When it is a routine your body will start to get used to getting up at the set time
这有助于早起
and will be cooperative with waking up early.
所以请保证每天在同一时间起床 并坚持三周到一个月
So make a commitment to wake up early at the same time every day for three weeks to a month.
是的 即使在周末也要早起
Yes even on weekends.
我知道 对某些人来说 这听起来或许有些艰难
Now I know that might sound rough for some people
但如果你想在早起时有感觉良好 这样做会有极大的帮助
but it will help significantly if you want to wake up early and feel great.
当你每天按时起床 你的身体会注意到这种规律
When you get up at the same time every day your body notices the pattern and
并开始做出相应的回应
and begins to respond accordingly.
最终 即使没有闹钟 你也可能在同一时间醒来
Eventually you’ll probably wake up at the same time without an alarm
因为你的身体已经适应了这一规律
because your body will become accustomed to that schedule
到那时醒来就是自然而然的事情
and naturally start to wake up then.
一旦你养成了这种习惯 时不时睡过头也是可以的
Once you’ve gotten into this routine you can sleep in here and now
而这不会影响你早起
and it won’t affect you much on early mornings
但习惯养成后 最好还是一直坚持下去
but while forming the routine it’s best to be consistent and stick with the pattern of getting up every day.
对此有所帮助的一件事是把你的窗帘或百叶窗敞开
One thing that can help make this easier is keeping your curtains or blinds open
或者适当调整使其能透过更多的光
or switching to an option that allows more light through them.
每个人都受生理节律的控制
Your body has what is called a circadian rhythm
它就像装在你身体里的时钟
which acts like an internal clock.
会对外界环境的刺激做出相应的反应
It receives cues from the external environment and reacts accordingly.
太阳升起时 身体会自然苏醒
The body naturally wants to be awake when the Sun is out
而天黑时 身体又会进入睡眠状态
and asleep when it is dark.
所以如果你在不透光的房间里醒来 移动身体就更困难
So if you wake in a dark room it’ll be tougher to get moving
如果有阳光照射 你的身体就知道该醒了
if the Sun is streaming in your body will recognize that it’s time to be awake
而且身体也不会抗拒起床
and getting up will physically feel easier.
如果你可以让卧室的百叶窗或窗帘敞开
If you’re able to keep the blinds or curtains open in your bedroom
这样调整会让你的身体更容易早起
making the adjustment to waking up earlier will be easier for your body
与每天早晨都在漆黑的房间醒来相比
and you’ll get used to the new routine a bit faster
你会更快养成新习惯
than if your room is dark every morning.
此条建议的作用取决于一年中不同的时间以及你想起床的时间
This tip depends on the time of year and the time that you want to get up,though
有些月份里太阳升起得比较晚 你或许能在太阳升起前就起床
As the Sun rises later during some months and you may be getting up before it
不过 大部分时间你多少都会在几缕阳光中醒来 但即使是几缕也是很有帮助的
For most of the year though you’ll at least get a bit of light and even a bit is helpful.
你也可以在房间里装上5k电灯泡
If you have to install 5k light bulbs into your room
这样在必须早起时 你就可以在醒来后打开灯 让它模拟日光
so that if you have to when you wake up you can flip on the light and it will simulate daylight.
能让你轻松早起的另一个习惯是 只在累的时候上床睡觉
Another habit that will make waking up early feel better is going to bed only when you’re tired.
我们中很多人都会在必须早起的前一天提前上床睡觉
How many of us make the decision to go to bed earlier if we know that we have to wake up early
以获得充足的睡眠时间
so that we only have enough hours allotted for sleep
但在毫无睡意时上床意味着我们不会立即入睡
but going to bed before we’re ready means that we might not actually fall asleep for a while.
而翻来覆去地强迫自己入睡是件痛苦的事
Tossing and turning because you’re trying to force yourself to sleep is miserable
这对你的早起也根本没有帮助
and it’s not going to help you at all.
所以只在睡意袭来的时候上床就好了
So just go to bed when you start feeling sleepy.
一开始你可能会睡的比平时晚
At first this might be later than you perfer
这意味着更少的睡眠时间 痛苦的早晨
and yes this could mean fewer hours of sleep and a tough morning
但接下来的一个晚上你会提前感到倦怠
but then you’ll get tired earlier than following night
这样你就能在下一个早晨轻松醒来了
which will lead to an easier waking the next morning.
而且既然你起得早 累得也就早
And since you got up early you’ll get tired again earlier.
身体就这样适应了一个新的循环
You start setting a new cycle for your body
你会在想睡时自然睡去 在该醒来时自然醒来
where it naturally wants to sleep at a time that works well with you when you wake up
离开被窝也会开始变得更容易
and getting out of bed in the morning starts to become easier
因为你的身体已经休息好了
because your body is finished resting.
需要特别注意的是 你或许不会获得通常意义上的八小时睡眠
It’s important to note that you might not be getting the commonly quoted eight hours of sleep
但八小时睡眠并非铁律
but they aren’t necessary.
养成特定的节律会让你即使睡的更少也精力充沛
Being in a consistent routine will allow you to feel energized with fewer hours.
饮食也会影响你的睡眠
Diet is a consideration that will also make a difference in your sleep in
以及你醒来时的感受
and how you feel when you wake up.
你可能不是很情愿改变饮食习惯
Changing your diet may be more of a commitment than you’d like to make
但如果你对习惯性早起这件事是认真的话
but if you’re serious about becoming a morning person
调整一下饮食是值得的
it’s worth it to try a couple of adjustments.
首先 晚上少吃一点
First eat lighter in the evening and at night
当你带着一肚子食物上床时 你的身体在消化食物
when you go to bed with a full stomach your body is working to digest all that food while you’re trying to rest
这意味着你在醒来时会依然疲惫不堪
that means that you might not feel as recharged when you wake up
因为晚上的消化工作消耗了你的能量
because of the energy put in the digestion during the night.
试试清淡的小餐 或者提前一点吃晚饭
Try eating a smaller lighter meal or having dinner a little bit earlier
如此一来 你上床时胃就不会负担过重
so that your stomach isn’t in full when you go to bed.
如果你喜欢在晚上吃点零食 水果蔬菜是最好的选择
Now if you like to snack at night time fruits and vegetables are best
少量咸饼干或爆米花也不错
but a few crackers or some popcorn would be okay too
尽量吃含糖量低的零食 将血糖指数维持在低水平
Just try to keep the sugar amount low and a low glycemic index if it is a snack.
还有一些食物是你应该避免的 尤其是临近晚上的时候
There are also some specific things that you should avoid consuming especially later in the day.
酒类是重点排除对象
Alcohol is an important one.
尽管酒类饮品会让你昏昏欲睡
While alcoholic drinks might make you feel sleepy
但它实际上会对你的睡眠质量产生副作用
they can actually negatively impact the quality of your sleep.
一开始酒精会助你入睡 但它却缩减了快速眼动期的时长
Alcohol tends to make falling asleep easier initially but it reduces the amount of time spent in REM phase.
REM 即“快速眼球运动” 是我们睡眠周期的一部分
REM,which stands for “rapid eye movement” is a part of our sleep cycle
对我们恢复精力最为有效 所以快速眼动期的时长一旦缩短
that is the most restorative so if you don’t spend enough time in it
你可能在醒来后还觉得没休息好
you’ll probably wake up feeling somewhat unrested
即使你的快速眼动期只被扰乱了一个晚上
When your REM sleep is disrupted for even just one night
接下来的一晚甚至几个晚上睡眠都会受到影响
the following night or nights can be affected
因为你的身体想补回那些本该属于REM的睡眠时间
since your body will try to catch up on the time that it’s meant to spend in REM.
茶和咖啡这类含咖啡因的饮品也该有所规避
Caffeinated drinks like tea and coffee should also be avoided
因为咖啡因能使你感到兴奋 可以一连几天影响你的睡眠周期
since the stimulant properties can affect your sleep cycle in a few days
咖啡会让人保持清醒 难以入睡
since coffee is known to help increase alertness it’s obvious that it can make it difficult to fall asleep.
所以饮用咖啡的结果便是睡的更少
This results in fewer total hours of sleep.
咖啡因还会减少你深度睡眠的时间
caffeine can also cause you to get fewer hours of deep sleep
影响你醒来后是否感觉休息充分
which is also affected how well-rested you feel when you wake up.
巧克力 特别是黑巧克力也会影响睡眠
Chocolate especially dark varieties can also impact your sleep
尽管它含的咖啡因比茶或咖啡要少的多
though it contains much less caffeine than coffee or tea
不过巧克力有一种化合物 称之为可可碱 其效果与咖啡因类似
it also contains a compound called theobromine that has similar effects.
如果你一定要喝咖啡 或吃巧克力拼盘 那就早一点或者睡前六小时食用它们
If you have to get a coffee or chocolate fix try to keep them earlier in the day or six hours before bedtime
因为咖啡因的半衰期是六小时
since the half-life of caffeine is 6 hours.
要是能提前12到16个小时食用就再好不过了
12 to 16 hours works best.
那些喜欢晚上喝茶的人 可以改喝不含咖啡因的草本饮料
For those who like to have tea in the evening,switch it out for an herbal blend with no caffeine
因为早起的习惯不会一开始就自然养成
Since waking up earlier won’t come naturally at first
所以设定闹钟是必不可少的
setting an alarm is going to be pretty unavoidable
但听到刺耳的“滴滴”声不会对好心情有什么特别的帮助
but hearing some variation of a screeching beep isn’t particularly conductive to a good mood
好在这样的噪音是可以避免的
Fortunately the part of having an alarm can be avoided
如果你用手机当闹钟 你可以选择其他的音乐
if you use your cell phone as an alarm clock you can choose just about any other sound to play
何不选择一首你喜欢的 或是让你醒来时感到开心的音乐呢?
Why not pick a sound that makes you smile or one that makes you feel happy when you wake up?
可闹钟毕竟还是得把你叫醒 所以就别选你最爱的音乐了
It’s not a good idea to choose your favorite song since it’s still going to be waking you up
要是一开始设闹钟也不能轻易把你叫醒 最爱的音乐可能也不是你的选择
and it’s probably not an association you want to make if the process is still hard in the beginning
如果你能想起一首不是很喜欢但活泼欢快的曲子
but if you think of a song that you’re not too attached to but that has a bouncy,fun sound
早晨听到的第一个声音就会有所帮助
It’ll be helpful to hear your first thing in the morning.
在离开床之前 做一件简单的事情能使你拥有好心情
One thing that’s great for getting into a good mood and easy to squeeze in before you leave your bed
那就是来点深呼吸
is a bit of deep breathing
众所周知 深呼吸的好处数不胜数
Deep breathing is known to have countless benefits including
保持平和的心态 促进血液循环 缓解身体不适 等等
a calm mindset,improving circulation and easing some bodily discomforts,among other things.
深呼吸还能提高血清素水平
It also increases serotonin levels
这会让你立即感到快乐
which will help you feel happy right away
躺在床上 深深地吸一口气 看着腹部隆起
while lying in bed,take a deep belly breath and notice your abdomen rises;
慢慢呼气 看着腹部收起
feel it fall again as you exhale slowly.
想象每一次呼吸都给你带来了能量和喜悦
Imagine each inhalation filling you with energy and joy
即使只抽出一到两分钟深呼吸 也能让你对新的一天充满信心
even just spinning a minute or two of doing this can help you feel positive about the day ahead of you.
你还可以在床上重复深呼吸 这有助于你入睡
You can also repeat it at bedtime to help you fall asleep
不要每次都用力吸气
but instead of being energized with each inhale
想象着呼气的同时 你的身体越来越放松 越来越昏沉
imagining your body being more relaxed and drowsy as you exhale.
有些人或许不想躺在床上进行深呼吸
For some people who just don’t want to lay in bed and breathe
那你也可以起床 冲个凉水澡 这样做也大有益处
they can actually get up and take a cold shower which also has many great benefits in the morning
能助你在早起时拥有好心情的最后一招是
the final idea to help you have a good mood when you wake up early is
确保早起后做你喜欢的事情
to make sure that your routine is one that you enjoy
至少别做那些让你恐惧的事情 如果一起床就做你害怕的事情
or at least one that you don’t dread if you wake up with all of these things
而你并不想做 你自然就不会拥有好心情
but you don’t want to do them of course you’re not going to be feeling good at all.
查看一番你的早间日常 挑出那些你不想做的事情
take a look at your morning routine and figure out which parts you don’t like doing.
有些人 特别是长头发的人 可能痛恨早上洗头
Some people,especially those with longer hair might hate showering in the morning.
有些人 比如我 必须在早上洗头
Some people like me have to shower in the morning.
如果可以的话 改成晚上洗头 这样起床时你的头发就是干的 而且可以做造型
If you can,switch to showering in the evening so that your hair is dry and ready to be styled when you get up
有些人觉得解决早餐问题 或准备早餐很烦人
Some people find breakfast to be an annoyance to figure out or prepare
这种情况下你可以事先做些准备
In this instance,you can plan some options that require minimal effort
或许前一天晚上就把早餐做好
or you can cook something the night before.
不管怎么 我用了这些办法之后 早起时感觉一切都很美好
Anyways there were some tips that I use to wake up early feeling wonderful.
希望大家都能喜欢本期视频
I hope you guys enjoyed this video.
如果想收看更多视频 请订阅 感谢观看
If you want more subscribe thanks for watching.

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视频概述

人们常说“早起毁一天”,可很多时候我们由于工作、学习而不得不早起。有什么方法可以让早起变得轻松愉快一些呢?本期视频将告诉你如何愉快地早起。

听录译者

收集自网络

翻译译者

叶孝安

审核员

vicky

视频来源

https://www.youtube.com/watch?v=gMI_89Jyr2Q

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