你是否每天早上都神采奕奕，准备用你全部的能量来迎接一天的挑战，感觉年轻又有活力？或许不是？1
Well, as you might expect, you’re not alone.
恩，正如你所料，你并不是一个人在战斗。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!
我们中的许多人基本上就是在严重的生理和精神上的迷雾中梦游般地度过一个个早晨，绝望地狂饮咖啡只想让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.
如果这个听上去很像是你的作为，你可能认为你就不是一个早起的鸟儿，而你也那它没办法。
But, you’d be wrong about that.
但是，你错了。
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.
虽然我们是有不同的的生理倾向，让我们要么是“猫头鹰”，要么是“早起鸟”，但是，只要一些简单的策略，提高一下你早上的能量值也是可能的。
1. GET A GOOD NIGHTS SLEEP
1.睡个好觉
This may seem obvious, but lack of sleep, and insomnia is an epidemic in our fast paced, 24/7 world.
这个可能看上去像是废话，但是缺乏睡眠，还有失眠，是我们这个全年无休快速运转的世界里的传染病。
As I’ve said before, most of us need around 8 hours of sleep each night to function at our best.
正如我刚才说的，大部分人需要每天大约8小时的睡眠来保证我们处于最好的状态。
If this sounds too good to be true, here are a few tips:
如果这个听上去还是太假大空了，那么下面是一些温馨小贴士：
Establish a routine
建立作息时间表
Go to sleep and wake up at the same time each day.
每天准点睡觉，准点起床。
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.
你的身体爱死了规律，而每天睡差不多小时的觉帮助你调节昼夜节律，因此你能自然入眠，并精神焕发地醒过来。
Sleep in the dark
在黑暗中睡觉
Try to sleep in a dark, cool room.
试着在一个黑暗的，凉快的房间睡觉。
The body responds to light, and it is much easier to sleep in a completely dark room.
身体对光是有感觉的，而在一个全黑的房间里入睡会更方便。
Light can actually interfere with the body’s production of melatonin, a neurotransmitter which helps us sleep.
光线事实上会影响体内褪黑素水平，而褪黑素是一种帮助我们睡眠的神经传递介质。
Chill out
放轻松
Try to relax before bed.
试着在上床前放松。
Vigorous exercise, or mentally stressful activities in the last hour or two before bedtime, can make it more difficult for you to fall asleep.
在上床前的一小时或两小时内做激烈的运动，或是有精神压力的活动会让你更难入睡。
2. EAT A HEALTHY BREAKFAST
2.吃一顿健康的早餐
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，或者索性跳过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，试着吃一顿营养均衡的早饭吧，要有一些适量的蛋白质，全谷物的碳水化合物还有水果或蔬菜。
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.
我建议避免太甜的，精加工的碳水化物，因为这会导致血糖度的激素增高和下滑，而最终消耗你的能量。
3. AVOID EXCESSIVE CAFFEINE AND ALCOHOL
3.避免摄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.
很多人为了度过早上的难关而对茶或咖啡里的咖啡因有依赖性，这的确有暂时性的效果。
Unfortunately, this boost comes with a price.然而不幸的是，达到这种效果是要付出代价的。
Excessive caffeine can impair your ability to relax, and it can interfere with your usual sleep patterns, too.
过度的咖啡因会削弱我们放松的能力，并且还回干扰你的日常睡眠状况。
Alcohol on the other hand, tends to disturb your sleep cycle, leading to frequent waking, and a poor night’s sleep overall.
而酒精会影响你的的睡眠周期，从而导致晚上频繁惊醒，总之就是让你一晚上谁不踏实。
4. EXERCISE IN THE MORNING
4.早锻炼
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办法之一就是一清早就做早锻炼。
Exercise helps improve your circulation, strength and flexibility, as well as your mood.运动帮助改善你的血液循环，身体强度和韧性，以及你的心情。
Exercising before work also gives you more energy on the job, while boosting your creativity.
在工作前做运动也能给你在工作时有更多的能量，同时激发你的创造力。
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.
作为一个额外的奖励，很多研究显示，在晨间锻炼的人是最能坚持他们锻炼计划的人。
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锻炼的话，这样那样的问题或是时间冲突就会不断发生，最终让你无法进行运动。
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，或是就呆在自己家锻炼能够保证那天不论发生了什么，你都能有机会做运动。
5. CREATE A MORNING RITUAL
5.创造一个晨间仪式 1
Try getting into the habit of starting your day with a relaxing ritual.
试着养成这样一个习惯：以一个放松的仪式来开始新的一天。
This may include taking time out to simply be thankful for the day ahead, praying, or listening to uplifting music.
这可能包括留出一点时间来简单地感激一下昨天、祈祷，或是听一下让人精神振作的音乐。
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.
这些活动会帮助你觉得对新的一天更有胸有成竹，并且让你准备好迎接生活的各种挑战。
Remember, dreary, sleepy, foggy mornings don’t have to be the norm for you.记住：枯燥乏味的、昏昏欲睡的，阴云密布的早晨绝不理所应当成为你的常规！
With a little planning and preparation, you can start your day full of energy, enthusiasm and vitality!
只要一点点计划和准备，你就能开始你精力充沛、充满激情和活力的一天啦！
What are your tips for being more energetic each morning?
你有没有什么让自己每天早上神清气爽的小贴士和我们分享呢？
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