時尚雙語:讓您的早晨更愉快醒來的24個貼士
【英文原文】
摘要：也許，早上醒來時是一天中人們最不喜歡的時間，尤其是前一夜你電視看到很晚。謹記：壓力和焦慮嚴重破壞你的免疫系統。如果爲你的一天輸入快樂、放鬆的情緒，將會大大增加度過健康、有收穫的一天的機會。
The morning is probably no one's favorite part of the day, particularly if you stayed up the night before to watch Leno or Jaws for the seventeenth time. Remember: Stress and anxiety wreak havoc on your immunity. Enter your day happy and relaxed, and you greatly increase your chances of a healthy, productive day.
1. Go to sleep with your blinds or curtains halfway open.
That way, the natural light of the rising sun will send a signal to your brain to slow its production of melatonin and bump up its production of adrenaline, a signal that it's time to wake up. When the alarm goes off, you'll already be half awake. Even better: Go to bed early enough so that waking up when the sun shines through your window still gives you the recommended seven hours of shut-eye. If you maintain this routine, it's likely that you can start relying on your biological clock rather than an alarm clock.
2. Set your alarm 15 minutes earlier.
This way, you don't have to jump out of bed and rush through your morning. You can begin your morning by lying in bed, slowly waking up. Stretching. Listening to the news headlines. Mentally clicking off what you're going to wear, what you're going to do, what you're going to have for breakfast. It's just as important to prepare yourself mentally as physically for your day. These few minutes in bed, before anyone else is up, are all yours.
3. Stretch every extremity for 15 seconds.
Try this even before you open your eyes. Lift your arm and begin by stretching each finger, then your hand, then your wrist, then your arm. Then move on to the other arm. Then your toes, feet, ankles, and legs. Finally, end with a neck and back stretch that propels you out of the bed. You've just limbered up your muscles and joints and enhanced the flow of blood through your body, providing an extra shot of oxygen to all your tissues.
4. Stick a chair in the shower and sit in it.
Use one of those plastic chairs you can buy at any hardware store. Let it warm up under the spray for a minute, then sit in it and let the spray beat on your back. It's simultaneously relaxing and energizing, like getting a water massage. After a couple of minutes, you can swing the chair out of the way and commence with washing.
5. Read a motivational quote every morning.
This can provide a frame for the day, a sort of self-talk that keeps you motivated in the right direction as opposed to the negative thinking of the morning news. Another option: Use a motivational mantra that provides a meditation-like burst, or read or recite a poem that helps you focus. A good one to use: Rudyard Kipling's "If."
6. Take a vitamin.
Keep a multivitamin out on the kitchen counter right by the coffeepot so you remember to take one every morning. More than 20 years of research led to a major recommendation in one of the country's premier medical journals suggesting that every American take a multivitamin as part of a healthy lifestyle.
7. Eschew any decisions.
For truly relaxing mornings, reduce the number of choices and decisions you make to zero. Go about this two ways: First, make your morning decisions the night before: what clothes to wear, what breakfast to eat, what route to take to work, and so on. Second, routinize as much of your morning as possible. Really, there's no need to vary your breakfast, timetable, or bathroom ritual from one morning to the next.
8. Cuddle with your kids.
Few things are more stressful in the morning than waking up an overtired fifth grader or a snoring high schooler. Yet this is one of the few times you can catch your child still vulnerable. Sit on his bed and gently smooth his hair as you softly waken him. Or, if you're dealing with a very young child, lie beside him and gently hug him awake. Such a moment will send a quiet surge of joy through your entire day and will become all too rare in all too short a time.
9. Spend 5 to 10 minutes each morning listening to music or sitting on the deck or porch just thinking.
This allows the creative thinking that takes place during the night to gel and form into a plan of action, grounding you for the day.
10. Wake to the smell of coffee.
Really great coffee. Buy the absolute best coffee you can afford -- fresh beans are preferred -- and put twice the amount you've been using into your coffee maker, the one you bought specifically because it has an alarm that can be set to start brewing times. The strong scent of strong coffee will pull you out of bed like a fishhook in the back of your pajamas. Plus, if you're going the caffeine route, morning is the best time for it. Caffeine is a central nervous system stimulant that acts in many ways like other stimulant drugs such as amphetamines, waking you up and increasing your muscular activity. Even better: A study of 18 men found that caffeine improved clear-headedness, happiness, and calmness, as well as the men's ability to perform on attention tests and to process information and solve problems.
11. Brush your tongue for one minute
There's no better way to rid yourself of morning breath and begin your day minty fresh and clean. After all, more than 300 types of bacteria take up residence in your mouth every night. You think a quick brush over the teeth is going to vanquish them all?
12. Take a baby aspirin.
There. You've just significantly reduced your risk of a heart attack. In one study of 220,000 doctors, those who took an aspirin every day for five years slashed their heart attack risk nearly in half. Of course, check with your doctor first to make sure this is okay for you
13. Use real sugar in your coffee, or drink a cup of orange juice.
When researchers at the University of Virginia tested the memories of healthy 60- to 80-year-olds, they found those who had a small amount of sugar in the morning (the experimenters compared sweetened to unsweetened lemonade) even before breakfast had better memory recall that day on into the following day. We're talking small amounts, however, about a teaspoon or less; so put down that doughnut.
14. Check your morning calendar.
This is the large calendar or white board you've hung in a prominent position in your kitchen. On it, you write everything you need to know for that particular day, from kids' activities to whether the guy is coming to service the furnace to whether it's time to pay bills. Check it out carefully while you sip that first cup of coffee or morning tea; it will help you structure your day in your mind and avoid the stressful effects of forgetting something important.
15. Swallow 500 mg of calcium citrate.
Your body is better at absorbing this form of calcium than the other commonly used form, calcium carbonate, found in antacids like Tums and Rolaids. You'll need at least another 500 mg before you go to bed.
16. Drink eight ounces of water.
You've been fasting all night and you wake each morning dehydrated.
17. Create a checklist for your kids.
If you don't have kids, skip this one. But if you do, this is a biggie. To cut down on morning chaos, hang a white board in the hallway or kitchen and list all the things that must be done before the kids can leave: brush teeth, eat breakfast, get backpack together, make bed, and so on. Have them check off or erase each item once it's completed. You can do the same thing with lists printed out from your computer. Set a consequence: If all items aren't checked off 5 minutes before you need to leave, there's no TV, PlayStation, dessert, or computer time that night.
18. Keep a wicker basket for yourself and each child by the front or back door.
Into it go your keys, wallet, purse, and the child's backpack, papers, gloves, hats, etc. This will prevent that frantic last-minute scouring of the house as you look for lost items.
19. Split up in the morning.
That means you use one bathroom and your partner uses another. Even if you are still madly in love, bathroom time should be private time. It makes for a calmer, less stressful start to your day.
20. Wash more efficiently.
We spend an average of about 12 minutes in the shower. That's fine when you're preparing for date night. But in the morning, you need to get in and out quickly. If you're not into showering the night before (we do understand about bed head) try using two-in-one products like a cleanser that both cleans and moisturizes or a combination shampoo and conditioner. When you wash your body, just hit the hot spots, i.e., your groin and underarms. Everything else can just be rinsed off. The health benefit: reducing stress by saving time.
21. Prepare an emergency outfit in your closet.
Include socks, jewelry, hose, etc., so on those mornings when you sleep through the alarm or simply need an extra 10 minutes, you can just pluck it off the hanger and go.
22. Dry more efficiently.
Start with an oversized, 100 percent cotton bath sheet for maximum blotting. Towel-dry your hair and let it air-dry while you do your makeup or put on your underwear. Then, if you use a blow-dryer, make it a high-energy one, at least 1,600 watts. Anything else is just wasting precious time.
23. Hop on the treadmill for 30 minutes.
Studies find that people who work out in the morning are more likely to stick with their exercise regimen because they get it out of the way and don't have all day to come up with diversions and excuses. Plus, you will produce endorphins that will last most of the day.
24. Kiss all the people you love in your house (including the dog and cat) before you leave.
Connecting with the ones you love soothes stress and provides you with a positive start to your day, as well as keeping you focused on what's really important says therapist Barbara Bartlein, L.C.S.W., author of Why Did I Marry You Anyway? 125 Strategies for a Happy Marriage.
【中文譯文】
1.睡覺時讓您的百葉窗或者窗簾半開。
這樣的話，升起的陽光會發送給你的大腦一個是時候該起牀的信號，這個信號會減緩褪黑激素的生產，並提高腎上腺素的生產。當鬧鐘響起的時候，你已經半醒了。更好的情況是：儘早上牀睡覺，當太陽從你的窗戶裏照射進來時，你已經有了7個小時的睡眠。如果你保持這個習慣，很有可能你會依賴你的生物鐘而不是鬧鐘。
2.設定鬧鐘爲提前15分鐘。
這樣你不必跳着起牀度過匆匆忙忙的早晨。你可以躺在牀上，慢慢醒來，開始你的早晨。心裏思考着你要穿什麼，你要做什麼，早餐吃什麼。爲白天所做的精神上的準備和身體上的準備同等重要。這任何人都沒有起牀的幾分鐘，完全屬於自己。
3.伸展四肢15秒。
甚至在你未睜開眼睛之前就嘗試這些。伸開每個手指，然後伸開手、手腕、最後舉起胳膊。然後轉移到另外一個胳膊。然後腳趾、腳、腳踝、腿。最後以脖子結束，並且讓這些回彈力推動你起牀。你塑造了肌肉和關節，並且增強了身體裏面血液的流動，給所有的組織提供了額外的氧氣。
4.在淋浴室裏置一把椅子並且坐在上面。
用一把你可以買得起的塑料椅子，無論在哪個商店裏賣的。首先在噴霧下幾分鐘讓椅子溫暖，然後坐在上面讓噴霧淋在你的背上。這將同時讓你放鬆和注入能量，就像是做水按摩。經過2分鐘後，你可以把椅子拿開，開始洗澡。
5.每天早上閱讀積極的報紙。
與有着消極思想的晨間新聞相比，這能夠給你的一天提供一個框架，這種自我談話能夠讓你的動機朝着正確的方向。另一個建議:使用一個有動機的咒語，這將會有一個沉思的爆炸，或者讀或者朗誦一首詩幫助你集中。一個很好的可供使用：Rudyard Kipling 的“如果”。
6.吃一粒維生素。
不把多種維生素片放在廚房，而是放在咖啡壺邊上，這樣你就記得明天早上吃一粒了。超過20年的研究導致了國家第一醫學雜誌強烈推薦每個美國人吃一粒多種維生素片作爲健康生活的一部分。
7.避開任何決定。
對於一個真正放鬆的上午，將選擇和決定的數目降爲0.有兩個方式可以做到這一點：第一，在前一夜就做好了決定，比如穿什麼衣服，早餐吃什麼，上班走什麼路線，等等。第二，將盡可能多的事情慣例化。真的沒有必要總是改變你的早餐，時間表，如何洗澡。
8.擁抱你的孩子。
沒有多少事情比早上醒來時的過度疲勞的五年級學生或者打鼾高中生讓人更有壓力。然而這是在孩子還弱小的時候你爲數不多的和孩子在一起的時間。坐在他的牀邊，溫柔地摸摸他的頭髮，輕輕的喚醒他。或者，如果是一個很小很小的小孩，在他身邊躺下，溫柔地抱醒他。這樣的時刻會讓你的一整天都有很強的歡樂感，而且因爲時間很短而很難得。
9.明天早上花5到10分鐘聽音樂。 或者坐在門廊沉思。
這讓你夜裏的靈感形成白天裏的一項行動計劃。
10.聞着咖啡的香味。
上好的咖啡。買你能買得起的最好的咖啡--最好是新鮮的咖啡豆--並且往你的咖啡機裏放你曾經放過的兩倍的量，你的咖啡機也是特別買的，因爲它有一個鬧鐘，可以調節開始磨咖啡的時間。很濃郁的咖啡味會像你的睡褲後面有一個魚鉤一樣把你從牀上釣出來。另外，如果你有喝咖啡的習慣的話，早上是最好的時間。咖啡能夠通過多種作用刺激你的中樞神經系統，就像其他的藥物一樣（比如安非他命）讓你清醒，增強活力。更好的是：對18個男人的研究表明咖啡提高了頭腦清楚度，幸福感和平靜度和這些男人在注意力測試、處理信息、解決問題時的能力。
11.刷舌頭1分鐘。
沒有什麼更好的方法使你除掉早晨的口氣並且讓一天從清新的薄荷口氣中開始了。畢竟，每天晚上有超過300腫細菌在你的口中居住。你以爲一個快速的刷牙就能擊敗這些細菌？
12.吃一粒嬰兒阿司匹林。
這樣你顯著的降低了心臟病突然發作的風險。從220，000的醫生的研究發現，那些五年來每天服用一粒阿司匹林的的人把心臟病突然發作的機率驟減到了一半。當然，先去你的醫生那裏確認一下這樣子對你來說是否OK.
13.在你的咖啡裏面放糖，或者喝一杯桔子汁。
危及利亞大學對健康的60--80歲的老人的測試研究表明，那些早上甚至在早餐前攝入少量糖（加糖和不加糖的檸檬水作比較）的老人在接下來的白天天能夠更好的回想起這天。我們說的是少量的糖，一茶匙或者更少，所以放下甜甜圈。
14.檢查你的上午日程表。
這是一個你放在廚房很顯眼的地方的很大的日曆或者白板。你在上面寫上所有你需要知道的事情，從小孩的表現到維修工要不要來修爐子到是不是付賬單的日子。當你吸吮第一杯咖啡或者早茶的時候仔細檢查一下，這會幫你在心中安排好一天的事情，避免忘記重要事情的巨大壓力。
15.吃500mg的檸檬酸鈣。
比較起其他常用鈣的形式，你的身體吸收這種鈣的能力強。你晚上睡覺前至少需要另外500mg。
16.喝8盎司的水。
你一夜沒有吃東西，早上醒來時處於脫水狀態。
17.爲你的小孩列一個清單。
如果你沒有小孩，跳過這一條。但是如果你有小孩的話，這一條很重要。切斷早上混亂的思緒，在門廊或廚房裏掛一個白板，列出小孩離開前要做完的所有事情：刷牙，吃早餐，揹包，收拾牀鋪等等。做檢查或者完成一項擦掉一項。你也可以用電腦打印出來。謹記：如果這些事情在你走之前的5分鐘內沒有檢查通過，晚上你就不會有電視時間，遊戲時間，餐後甜點或者電腦時間。
18.爲你和每個孩子準備一個柳條框。
放在門前或門後。裏面放上你的鑰匙，錢包，皮夾，和孩子的揹包，作業，手套，帽子等等。當你尋找丟失的東西時，這會防止你瘋狂的在房間裏尋找。
19.早上的時候分開。
這意味着你用你的衛生間，你的伴侶用另外一間。即使你們仍然處在瘋狂的相愛中，衛生間時間仍然是私人時間。這是一個平靜的，少壓力的一天的開始。
20.洗澡時更加有效率。
我們平均花12分鐘洗澡。這在我們晚上約會時很合適。但是早上，你需要快一點。如果你晚上睡覺前沒有洗澡（我們的確理解你很累），嘗試用二合一的產品，像清潔滋潤二合一或者洗髮護髮二合一。當你洗身體時，只關注重點部位，也就是腹股溝和腋窩。其他地方都衝一下就好了。對健康有好處：通過節約時間來降低壓力。
21.在你的儲藏室裏準備緊急裝備。
包括短襪，珠寶，長筒襪等等。所以在那些鬧鐘沒有聽到或者想多睡10分鐘時你可以從衣架上拿下來就走。
22.快速弄乾。
從大號的100%棉的浴衣開始，到最大的吸水紙。用毛巾擦頭髮，當你化妝或者穿內衣時讓頭髮自然晾乾。然後，如果你使用吹風機的話，用大功率的，最少1600瓦的。其它任何事情都是浪費寶貴的時間。
23.跑步30分鐘。
24.在你離開前親吻房間裏所有你愛的人（包括狗和貓）。
臨牀醫學家Barbara Bartlein, L.C.S.W.,《我爲什麼和你結婚？幸福婚姻的125條策略》的作者提到，和你愛的人的接觸會降低壓力，給你一天積極的開始，同時讓你保持集中注意力到什麼是真正重要上來。
