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.
Now most of us know at least a couple of people who’d be considered
early risers people who naturally get up early and are revved and ready to start a day.
Chances are though that if you’re watching this,you are probably not one of them.
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.
There are really two aspects to feeling great when you wake up in the morning.
The first is feeling good physically.
Now if you’re waking up groggy and hitting the snooze button it’s going to be a
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
so that you can get up and moving easily.
The second aspect is feeling good mentally.
The goal is to feel positive and optimistic about the day when you wake up
rather than starting the day by groaning in the sound of your alarm.
A disclaimer is order here though. While these tips will get you to a place
where you can wake up feeling good and ready to start your day
It will be tough in the beginning.Some people will adjust waking up early in just a few days
but it could take a week or two for others.
So if you stick with it though being an early bird will start to come naturally
and you’ll feel great right after waking up.
So when you made the decision to become an early riser the first step is to form a routine.
Without it, it’ll be harder to feel good when you get up early
because your body won’t be natural to it.
When it is a routine your body will start to get used to getting up at the set time
and will be cooperative with waking up early.
So make a commitment to wake up early at the same time every day for three weeks to a month.
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
but it will help significantly if you want to wake up early and feel great.
When you get up at the same time every day your body notices the pattern and
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
because your body will become accustomed to that schedule
and naturally start to wake up then.
Once you’ve gotten into this routine you can sleep in here and now
and it won’t affect you much on early mornings
but while forming the routine it’s best to be consistent and stick with the pattern of getting up every day.
One thing that can help make this easier is keeping your curtains or blinds open
or switching to an option that allows more light through them.
Your body has what is called a circadian rhythm
which acts like an internal clock.
It receives cues from the external environment and reacts accordingly.
The body naturally wants to be awake when the Sun is out
and asleep when it is dark.
So if you wake in a dark room it’ll be tougher to get moving
if the Sun is streaming in your body will recognize that it’s time to be awake
and getting up will physically feel easier.
If you’re able to keep the blinds or curtains open in your bedroom
making the adjustment to waking up earlier will be easier for your body
and you’ll get used to the new routine a bit faster
than if your room is dark every morning.
This tip depends on the time of year and the time that you want to get up,though
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.
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.
Another habit that will make waking up early feel better is going to bed only when you’re tired.
How many of us make the decision to go to bed earlier if we know that we have to wake up early
so that we only have enough hours allotted for sleep
but going to bed before we’re ready means that we might not actually fall asleep for a while.
Tossing and turning because you’re trying to force yourself to sleep is miserable
and it’s not going to help you at all.
So just go to bed when you start feeling sleepy.
At first this might be later than you perfer
and yes this could mean fewer hours of sleep and a tough morning
but then you’ll get tired earlier than following night
which will lead to an easier waking the next morning.
And since you got up early you’ll get tired again earlier.
You start setting a new cycle for your body
where it naturally wants to sleep at a time that works well with you when you wake up
and getting out of bed in the morning starts to become easier
because your body is finished resting.
It’s important to note that you might not be getting the commonly quoted eight hours of sleep
but they aren’t necessary.
Being in a consistent routine will allow you to feel energized with fewer hours.
Diet is a consideration that will also make a difference in your sleep in
and how you feel when you wake up.
Changing your diet may be more of a commitment than you’d like to make
but if you’re serious about becoming a morning person
it’s worth it to try a couple of adjustments.
First eat lighter in the evening and at night
when you go to bed with a full stomach your body is working to digest all that food while you’re trying to rest
that means that you might not feel as recharged when you wake up
because of the energy put in the digestion during the night.
Try eating a smaller lighter meal or having dinner a little bit earlier
so that your stomach isn’t in full when you go to bed.
Now if you like to snack at night time fruits and vegetables are best
but a few crackers or some popcorn would be okay too
Just try to keep the sugar amount low and a low glycemic index if it is a snack.
There are also some specific things that you should avoid consuming especially later in the day.
Alcohol is an important one.
While alcoholic drinks might make you feel sleepy
they can actually negatively impact the quality of your sleep.
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
that is the most restorative so if you don’t spend enough time in it
you’ll probably wake up feeling somewhat unrested
When your REM sleep is disrupted for even just one night
the following night or nights can be affected
since your body will try to catch up on the time that it’s meant to spend in REM.
Caffeinated drinks like tea and coffee should also be avoided
since the stimulant properties can affect your sleep cycle in a few days
since coffee is known to help increase alertness it’s obvious that it can make it difficult to fall asleep.
This results in fewer total hours of sleep.
caffeine can also cause you to get fewer hours of deep sleep
which is also affected how well-rested you feel when you wake up.
Chocolate especially dark varieties can also impact your sleep
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
since the half-life of caffeine is 6 hours.
12 to 16 hours works best.
For those who like to have tea in the evening,switch it out for an herbal blend with no caffeine
Since waking up earlier won’t come naturally at first
setting an alarm is going to be pretty unavoidable
but hearing some variation of a screeching beep isn’t particularly conductive to a good mood
Fortunately the part of having an alarm can be avoided
if you use your cell phone as an alarm clock you can choose just about any other sound to play
Why not pick a sound that makes you smile or one that makes you feel happy when you wake up?
It’s not a good idea to choose your favorite song since it’s still going to be waking you up
and it’s probably not an association you want to make if the process is still hard in the beginning
but if you think of a song that you’re not too attached to but that has a bouncy,fun sound
It’ll be helpful to hear your first thing in the morning.
One thing that’s great for getting into a good mood and easy to squeeze in before you leave your bed
is a bit of deep breathing
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.
It also increases serotonin levels
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;
feel it fall again as you exhale slowly.
Imagine each inhalation filling you with energy and joy
even just spinning a minute or two of doing this can help you feel positive about the day ahead of you.
You can also repeat it at bedtime to help you fall asleep
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.
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
the final idea to help you have a good mood when you wake up early is
to make sure that your routine is one that you enjoy
or at least one that you don’t dread if you wake up with all of these things
but you don’t want to do them of course you’re not going to be feeling good at all.
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
Some people find breakfast to be an annoyance to figure out or prepare
In this instance,you can plan some options that require minimal effort
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.
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.
嗨 大家好 本期视频我将告诉你们如何愉快地早起