英文原文1

【英文原文】

摘要：也许，早上醒来时是一天中人们最不喜欢的时间，尤其是前一夜你电视看到很晚。谨记：压力和焦虑严重破坏你的免疫系统。如果为你的一天输入快乐、放松的情绪，将会大大增加度过健康、有收获的一天的机会。

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.

英文原文2

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.

中文原文1

【中文译文】

1.睡觉时让您的百叶窗或者窗帘半开。

这样的话，升起的阳光会发送给你的大脑一个是时候该起床的信号，这个信号会减缓褪黑激素的生产，并提高肾上腺素的生产。当闹钟响起的时候，你已经半醒了。更好的情况是：尽早上床睡觉，当太阳从你的窗户里照射进来时，你已经有了7个小时的睡眠。如果你保持这个习惯，很有可能你会依赖你的生物钟而不是闹钟。

2.设定闹钟为提前15分钟。

这样你不必跳着起床度过匆匆忙忙的早晨。你可以躺在床上，慢慢醒来，开始你的早晨。心里思考着你要穿什么，你要做什么，早餐吃什么。为白天所做的精神上的准备和身体上的准备同等重要。这任何人都没有起床的几分钟，完全属于自己。

3.伸展四肢15秒。

甚至在你未睁开眼睛之前就尝试这些。伸开每个手指，然后伸开手、手腕、最后举起胳膊。然后转移到另外一个胳膊。然后脚趾、脚、脚踝、腿。最后以脖子结束，并且让这些回弹力推动你起床。你塑造了肌肉和关节，并且增强了身体里面血液的流动，给所有的组织提供了额外的氧气。

4.在淋浴室里置一把椅子并且坐在上面。

用一把你可以买得起的塑料椅子，无论在哪个商店里卖的。首先在喷雾下几分钟让椅子温暖，然后坐在上面让喷雾淋在你的背上。这将同时让你放松和注入能量，就像是做水按摩。经过2分钟后，你可以把椅子拿开，开始洗澡。

5.每天早上阅读积极的报纸。

与有着消极思想的晨间新闻相比，这能够给你的一天提供一个框架，这种自我谈话能够让你的动机朝着正确的方向。另一个建议:使用一个有动机的咒语，这将会有一个沉思的爆炸，或者读或者朗诵一首诗帮助你集中。一个很好的可供使用：Rudyard Kipling 的“如果”。

6.吃一粒维生素。

不把多种维生素片放在厨房，而是放在咖啡壶边上，这样你就记得明天早上吃一粒了。超过20年的研究导致了国家第一医学杂志强烈推荐每个美国人吃一粒多种维生素片作为健康生活的一部分。

7.避开任何决定。

对于一个真正放松的上午，将选择和决定的数目降为0.有两个方式可以做到这一点：第一，在前一夜就做好了决定，比如穿什么衣服，早餐吃什么，上班走什么路线，等等。第二，将尽可能多的事情惯例化。真的没有必要总是改变你的早餐，时间表，如何洗澡。

8.拥抱你的孩子。

没有多少事情比早上醒来时的过度疲劳的五年级学生或者打鼾高中生让人更有压力。然而这是在孩子还弱小的时候你为数不多的和孩子在一起的时间。坐在他的床边，温柔地摸摸他的头发，轻轻的唤醒他。或者，如果是一个很小很小的小孩，在他身边躺下，温柔地抱醒他。这样的时刻会让你的一整天都有很强的欢乐感，而且因为时间很短而很难得。

9.明天早上花5到10分钟听音乐。 或者坐在门廊沉思。

这让你夜里的灵感形成白天里的一项行动计划。

10.闻着咖啡的香味。

上好的咖啡。买你能买得起的最好的咖啡--最好是新鲜的咖啡豆--并且往你的咖啡机里放你曾经放过的两倍的量，你的咖啡机也是特别买的，因为它有一个闹钟，可以调节开始磨咖啡的时间。很浓郁的咖啡味会像你的睡裤后面有一个鱼钩一样把你从床上钓出来。另外，如果你有喝咖啡的习惯的话，早上是最好的时间。咖啡能够通过多种作用刺激你的中枢神经系统，就像其他的药物一样（比如安非他命）让你清醒，增强活力。更好的是：对18个男人的研究表明咖啡提高了头脑清楚度，幸福感和平静度和这些男人在注意力测试、处理信息、解决问题时的能力。

中文原文2

11.刷舌头1分钟。

没有什么更好的方法使你除掉早晨的口气并且让一天从清新的薄荷口气中开始了。毕竟，每天晚上有超过300肿细菌在你的口中居住。你以为一个快速的刷牙就能击败这些细菌？

12.吃一粒婴儿阿司匹林。

这样你显著的降低了心脏病突然发作的风险。从220，000的医生的研究发现，那些五年来每天服用一粒阿司匹林的的人把心脏病突然发作的几率骤减到了一半。当然，先去你的医生那里确认一下这样子对你来说是否OK.

13.在你的咖啡里面放糖，或者喝一杯桔子汁。

危及利亚大学对健康的60--80岁的老人的测试研究表明，那些早上甚至在早餐前摄入少量糖（加糖和不加糖的柠檬水作比较）的老人在接下来的白天天能够更好的回想起这天。我们说的是少量的糖，一茶匙或者更少，所以放下甜甜圈。

14.检查你的上午日程表。

这是一个你放在厨房很显眼的地方的很大的日历或者白板。你在上面写上所有你需要知道的事情，从小孩的表现到维修工要不要来修炉子到是不是付账单的日子。当你吸吮第一杯咖啡或者早茶的时候仔细检查一下，这会帮你在心中安排好一天的事情，避免忘记重要事情的巨大压力。

15.吃500mg的柠檬酸钙。

比较起其他常用钙的形式，你的身体吸收这种钙的能力强。你晚上睡觉前至少需要另外500mg。

16.喝8盎司的水。

你一夜没有吃东西，早上醒来时处于脱水状态。

17.为你的小孩列一个清单。

如果你没有小孩，跳过这一条。但是如果你有小孩的话，这一条很重要。切断早上混乱的思绪，在门廊或厨房里挂一个白板，列出小孩离开前要做完的所有事情：刷牙，吃早餐，背包，收拾床铺等等。做检查或者完成一项擦掉一项。你也可以用电脑打印出来。谨记：如果这些事情在你走之前的5分钟内没有检查通过，晚上你就不会有电视时间，游戏时间，餐后甜点或者电脑时间。

18.为你和每个孩子准备一个柳条框。

放在门前或门后。里面放上你的钥匙，钱包，皮夹，和孩子的背包，作业，手套，帽子等等。当你寻找丢失的东西时，这会防止你疯狂的在房间里寻找。

19.早上的时候分开。

这意味着你用你的卫生间，你的伴侣用另外一间。即使你们仍然处在疯狂的相爱中，卫生间时间仍然是私人时间。这是一个平静的，少压力的一天的开始。

20.洗澡时更加有效率。

我们平均花12分钟洗澡。这在我们晚上约会时很合适。但是早上，你需要快一点。如果你晚上睡觉前没有洗澡（我们的确理解你很累），尝试用二合一的产品，像清洁滋润二合一或者洗发护发二合一。当你洗身体时，只关注重点部位，也就是腹股沟和腋窝。其他地方都冲一下就好了。对健康有好处：通过节约时间来降低压力。

21.在你的储藏室里准备紧急装备。

包括短袜，珠宝，长筒袜等等。所以在那些闹钟没有听到或者想多睡10分钟时你可以从衣架上拿下来就走。

22.快速弄干。

从大号的100%棉的浴衣开始，到最大的吸水纸。用毛巾擦头发，当你化妆或者穿内衣时让头发自然晾干。然后，如果你使用吹风机的话，用大功率的，最少1600瓦的。其它任何事情都是浪费宝贵的时间。

23.跑步30分钟。

24.在你离开前亲吻房间里所有你爱的人（包括狗和猫）。

临床医学家Barbara Bartlein, L.C.S.W.,《我为什么和你结婚？幸福婚姻的125条策略》的作者提到，和你爱的人的接触会降低压力，给你一天积极的开始，同时让你保持集中注意力到什么是真正重要上来。