起个床身体就被掏空了？这个问题怎么解决？

起床气、尿急、一挪被子冻死人，每天早晨都过得如此不平淡，如果好不容易下楼了又发现自己忘带东西，那这一天满分。

都说一日之计在于晨，早晨的质量决定一天的质量。但对大部分人来说早上却是异常根本hold不住的灾难，惊悚指数完胜前一晚的“不想睡”。

那么，有没有什么多快好省的方法论能让早晨不一样呢？

英大说，有的~

Number 8. Check In With Your Family

和家人问好

Nothing warms the heart like connecting with your loved ones. So, really, what better way to start your day than to check in with Mom or to spend a few extra minutes with the kids. 

和你爱的人相互关怀是一件很暖心的事情。所以每天主动和母亲请安或是花点时间和自己孩子清晨互动。

Not only will this bring you closer to the people you care about most, but it will reaffirm the support networks we all need in life. 

不仅能让你们关系更加紧密同时也会更加牢固。

In general, men with strong family ties tend to live longer, have a higher satisfaction with their lives and engage in healthier lifestyle choices on the whole. 

总体来说，那些和家人关系更近的人往往更加长寿，幸福感更高，同时生活方式也更健康。

Plus, you’ll be able to take pride in the fact that you’re being a good husband, son, father, etc., which will give you a little confidence boost as you set about your day.

不但如此，你还会被褒奖为一个好丈夫，好儿子或是好爸爸。让你多点元气活力开启新一天！

Number 7. Get Organized

让一切井井有条

So many stresses in life are due to being unorganized. 

生活的压力往往很多情况是因为杂乱无章，无从下手。

Letting things slide inevitably gives them more power to wreak havoc on our lives as they insist more and more aggressively to be dealt with. 

对要处理的事情听之任之，它们所对你生活造成更大的不便，处理起来也会更加棘手。

As things pile up, your ability to deal with them will be compromised. 

最后你不得不妥协，觉得有些事情也只要差不多也就行了。

Giving yourself a little extra time in the morning to tidy up your apartment.

但是如果你在早晨额外利用一点时间，整理你的公寓。

Pay your bills, plan your vacation and make your appointments will get those things off your plate and off your mind while you’re dealing with the stress of working. 

付账单，计划一下你的假期，制定一下约会，处理好这些事情，之后也就不用在为这些琐事操心。可以一心一意来处理工作上的事情了。

And when you get home from a long day, you’ll be free to unwind in peace in a clean environment with no worries.

在工作一整天回到家中，不但能享受内心平静还有家中的舒适安逸。

Number 6. Be In The Know

晨间阅读

Find 10 to 20 minutes every morning to read the news. 

每天花10-20分钟读新闻。

Knowing what’s going on in the world will help you become a natural conversationalist in the office instead of a weary head-nodder who’s slumped over his coffee while someone else leads all the chatter. 

了解世界时事，让你在办公室轻松驾驭各种话题，而不是去倒咖啡的时候面都其他聊天达人和他的听众，只会干巴巴的点头示意。

Plus, the more you read, the more you’ll know, which will help you stand out from the people who only pretend to be informed by regurgitating what they saw on The Daily Show the night before. 

不仅如此，你了解的愈多，知识面就越广，脱颖于那些从晚间综艺节目只知道些皮毛的人。

Also, the practice of reading exercises your brain and promotes general comprehension, not to mention that knowing what’s going on around you makes you a more conscientious citizen of the world, so start taking the time to become more connected to community and your interests while reaping the social benefits of reading.

同时，保持阅读习惯能够锻炼大脑，提升综合理解力，成为更加合格的世界公民。心动不如行动，让晨间阅读强化你的兴趣，提升你的人气。

Number 5. Proper Breakfast

享用营养均衡的早餐

You’ve heard it since you were forced to repeat it as a little kid: Breakfast is the most important meal of the day.

小时候经常被教育：早餐是一天中最重要的一餐。

Well, it didn’t get any less true as you turned into a grown-up. 

但是这并不意味着不适用于成年人。

If anything, as the daily responsibilities start piling up, the more you can benefit from a healthy, balanced breakfast. (Sorry, guys, coffee and doughnuts don’t cut it.) 

如果从一早开始你就要忙个不停的话，那就更加需要一份营养均衡的健康早餐（咖啡、甜甜圈可不算在内）。

Studies have shown for decades that breakfast helps kick-start your body’s metabolism, reducing hunger throughout the day; helps lower cholesterol; improves concentration; and tastes freaking delicious. 

数十年来的研究表明，早餐可以帮助你的身体开始一天的新陈代谢，减轻一天的饥饿感，降低胆固醇，更集中注意力，而且早餐很好吃。

So why do most people skip this all-important meal? Laziness. Which, if you’re like us, is not how you want to be described.

为什么很多选择不吃早餐，除了懒没别的。如果你和我们一样吃早餐，那说的就不是你。

Number 4. Shower

晨浴

Sure, you can snag an extra 10 minutes or so in the comfort of your bed if you take a shower the night before, but besides waking up with the worst, most unmanageable hair imaginable.

如果你晚上已经洗过澡，那么第二天早上你觉得理所当然可以多赖十分钟床。但是等你早上醒来看见镜子里面超级乱的头发。

You’ll also be missing out on perks like improved circulation, loosening up of any phlegm that may have built up in your lungs overnight (that’s when it happens most!) and the pure wakefulness a morning shower provides. 

如果你不洗个澡的话，就享受不到，促进血液循环，清理肺部隔夜痰，和一整天的神清气爽了。

If you’re feeling particularly brave, try taking a cold shower, which amplifies these benefits.

而且如果你足够有勇气的话，一个冷水澡的效果会更好。

Number 3. Get Up Early

早起

Doing a lot of the things on this list will not be possible if you’re literally jumping out of bed at the last possible second, giving yourself just enough time to throw on some clothes and head to work. 

如果你还是不拖到最后一刻不起来的话，那要完成这些建议是不可能的。你只会匆匆套上几件衣服然后直奔工作。

This is a surefire recipe for taking on stress before you’ve even sat down at your desk. 

在工作之前你就会感到时间窘迫带来的压力。

By getting up early, you can avoid commute-related stress, enjoy your breakfast, make plans for your day and even get a few minutes to relax instead of frantically trying to get your stuff together so as not to get chewed out by your boss for being late.

相反，如果你能早起，你就可以避免交通的压力，好好享用一顿早餐，计划一天的事宜，甚至还能放松几分钟，而不是把所有的事情搞的一团乱麻，还被领导抱怨迟到。

Number 2. Stretch

做拉伸运动

No, you don’t have to do an hour-long hot yoga class every morning (though it couldn’t hurt). 

在这里并不是建议你要每天造成做长时间的热瑜伽（其实做一下也没坏处）。

Instead, we’re simply advocating a handful of simple stretches to help snap your body out of its slumber. 

仅仅一系列简单易学的动作就足以唤醒你的身体。

The benefits of a few early-morning stretches include improved blood flow to your muscles and your brain, which will help keep you from feeling groggy at your desk or incapable of concentrating on your work. 

它们可以让血液流向你的肌肉和大脑，减轻早晨的无力感，更好的集中精神工作。

Stretching regularly will also help you avoid pulling a muscle or quell an existing back pain by softening the muscles around your spine. On top of that, it'll improve your circulation, which is good for all your vital organs. 

同时拉伸运动主要拉伸肌肉，通过放松脊椎附近肌肉来减轻背部肌肉的酸痛。最重要的是，拉伸还能加快血液循环，对你身体各个脏器都有好处。

Ten minutes is all you need.Don't forget to also do some daily brain exercises to keep your neurons active.

而且只需每天10分钟。不要忘了还可以做些脑力运动来为大脑保鲜。

Number 1. Drink Water

喝水

You’ve heard it said a million times: Drink more water. 

“你要多喝水。”这句话听到耳朵里面长茧了吧。

If you’re wondering why this is such an enduring piece of advice, let us remind you. 

如果你说干嘛这么没有创意，那让我再好好提醒你喝水的好处。

Drinking water first thing, on an empty stomach, helps purify your colon, which will make it easier to digest your meals throughout the day and will increase your body’s abilities to absorb nutrients. 

空腹饮水可以帮助清洗大肠，帮助三餐消化，提升身体机能，更好吸收营养。

Also, water will help you produce new blood cells, which will literally make you feel like a new person. 

帮助细胞再生，一言以蔽之，让你感觉重获新生。

Still not sold? Early-morning water consumption also boosts your metabolism, making it easier to lose weight. 

还不买账，那喝水还能加速新陈代谢，能够减肥，永葆青春。

Not to mention, water helps you maintain a youthful appearance, can remedy or prevent dozens of conditions like the flu, kidney stones, heart disease, colon cancer, headaches and dehydration -- and it flushes nasty toxins out of your body. 

同时，饮水能够预防和缓解，包括流感，肾结石，心脏病，肠癌，头痛、脱水等十多种疾病，以及帮助排除体内脏物和毒物。

If that’s not enough to make you chug a nice, cold glass of H2O every morning, then you deserve to be miserable.

还不听劝，那不管发生什么都是你咎由自取啦。

各位有为青年要不明天就试试？

说不定从此改变就走上人生巅峰啦哦。

今日福利

今日内，沪江英语公众号的后台

回复关键词“11”，

你猜会有什么惊喜？

朗读：FISH

翻译：林浔鸥

编辑：梅园西墙的王半仙