Getting up is a drag without a plan. Anticipate your day by outmaneuvering your first impulses to stay under the covers.
如果没有计划，起床时间会一拖再拖1P;s~oBJN(YY,1EJ。做好一天的计划，克制继续赖床的欲望tLGQ(.!k7!vMg。

You Will Need
你需要

Discipline
约束

Objectives
目标

Food
食物

Steps
步骤

STEP 1 Set a daily routine
1.制定每日惯例

Make a long-term plan to discipline yourself to get up early. Set the alarm to wake up earlier than needed at first. Then set the clock across the room with a new rule: once up, no going back.
制定长期计划，约束自己早点起床M^|-Mlwb(l[Nk[8#dBvT。把闹钟时间设置得比需要起床的时间早一点kT)E~Q[s*)=。然后在房间所有的钟表上贴上一条新规定：一旦决定，永不回头&[l8mw=InJ@dQMr9,。

STEP 2 Get to bed earlier than normal
2.比正常情况早上床睡觉

Get to bed earlier than normal, even if only to read for an hour before dozing off.
比正常情况早点上床睡觉，即使睡着前要读一个小时的书giU6XBWN%J。

Use a fan for "white noise" so that sleep will be uninterrupted and deeper.
利用风扇的白噪音保证睡眠更沉，不受干扰ZhpQDw+[sBd]jrI。

STEP 3 Train yourself with water
3.训练喝水的习惯

Train bodily habits to accommodate sleep and quick waking by reducing water intake at night. Keep a tall glass by the bed for morning and drink it when you wake up -- this will help wake you up and get you out of bed more quickly.
训练身体习惯更加适应睡眠，早上更快醒来，夜间减少水的摄入量SR%U*3v+Z&PtQe&wwb4。床边放一杯水，早上醒来后饮用——这样可以帮助你醒来，更快起床I|Z]y_@SkrE+,oN&r.Z。

STEP 4 Reward yourself
4.奖励自己

Reward yourself for getting up with your favorite breakfast foods. Sitting quietly to reflect or to read before starting the day may be reward enough.
用最喜欢的早餐食物奖励自己起床^uACJm(=y]。静静地坐着反思或者阅读，然后开始一天的生活，这是最大的奖励;(L(mDR-Y.zR;Xl#6kJ。

Create a life with purpose and daily goals that excite you.
打造有目标的生活，每天设定让自己充满激情的目标7-MID)xzopk。

STEP 5 Create objectives
5.制定目标

Create tasks that must be done right away in the morning before the actual work day starts, whether exercise, cleaning, or fixing something around the house.
一天的工作开始之前，早上先列好必须立即完成的工作，无论是锻炼，清洁还是修理房间里的东西d^aAp!v5!%VY。

STEP 6 Eat sensibly
6.饮食明智

Eat for waking up by ingesting the greatest amount of your daily calories in the morning and during the day and eating a smaller meal at night, so that instead of digesting a heavy meal, the body can repair and rejuvenate while you sleep. Wake rested -- and a little hungry --which will give you the added oomph you need to get up.
早上和白天摄入一天所需的大部分能量，晚上尽量少吃一点，这样，睡眠期间身体的消化负担不会很重，可以集中在修复方面;IOh9~o3t&Fjk=HJ。醒来时已经休息好了，而且有点饥饿，这样可以让你更有动力起床#X2-drWJvDu8。

A 2007 University of Pittsburgh study found over 72 percent of children with depressive disorders had histories of sleep disturbances.
2007年匹兹堡大学一项研究发现患有躁郁症的72%的儿童曾有睡眠障碍病史_5~Hm(nK[Qww。