Way before the sun peeks over the horizon, a few chosen people awaken from their slumber and dive head first into their day. These chosen few accomplish a ton before the rest of us would ever consider rising from our nice warm beds.

每天早晨，太阳还没在地平线上露头，少数人已经从睡梦中醒来，投入到了一天的工作中。当我们还在纠结要不要从温暖的床上爬起来，他们已经完成了许多工作。

Who are these juggernauts that have command over the morning hours?

这些早起的鸟儿是何方神圣？

In theory, your productivity level shouldn't differ if you rise at 4am or 11am. What matters is the quality of sleep that's giving your mind and body sufficient time to recover.

理论上来说，早晨4点起床和中午11点起床，你的工作效率并没什么不同。关键是你是能否有高质量的睡眠，让你的头脑和身体有足够的时间恢复状态。

These early rising juggernauts, these unstoppable agents of productivity, they see things differently. They see these early hours as their chance to lay claim to their share of the day. They rise with purpose, act with determination, and achieve ruthlessly.

这些早起的鸟儿，这些一往无前追求工作效率的人，他们却不这么看。他们把早起几小时当做掌控一天时间的宣誓。他们目标明确，决心坚定，不达目的决不罢休。

The world is in awe of these special people, so let's take a look at what pops them out of bed like a toaster strudel and what gets them up, sometimes before the alarm!

世界对这些早起的人们充满了敬畏之情。早晨起床时，他们像多士炉里的面包一样，从床上一跃而起，有时候都不需要闹钟催促——他们是如何做到的呢？

Appointment With Waking

预约起床时间

The harsh truth about the human body is that we're creatures of habit. In some ways this can be extremely inconvenient when trying to take on new things. However, if we allow ourselves to live within the rules of our body's natural cycle, which is a 24-hour circadian rhythm, we will be pleased with the body's functionality.

说到人的身体，我们不得不承认一个事实：人的活动受到习惯的支配。从某些方面来说，这给我们尝试接受新事物带来极大不便。然而，如果我们使生活与身体的生理节律同步，我们就会对自己的身体功能感到满意。

This means that when you find a waking hour that will work best for you each day of the week, you should stick to it. This will allow your body to want to support you in your endeavor of waking up, and rise you out of bed feeling fresh as a daisy.

也就是说，当你找到合适自己的起床时间，就应该坚持下去。这样你的身体就能够在起床时给你以支持，让醒来后的你像雏菊一样充满活力。

The King and The Pauper Way Of Eating

早上吃好，晚上吃少

The way our bodies function optimally is if we eat like a king in the morning and a pauper in the evening. This means that it's best to eat heavier, bigger portions in the morning because these meals will give us high energy throughout the day and then burn off.

早上吃好，晚上吃少，这样我们的身体才能保持最佳状态。早上吃好的意思是，早晨最好吃上一份丰盛的早餐，因为早餐能为我们提供一天所需的高热量。

Eating like a pauper, meaning small light meals, in the evening allows us to go to sleep on an empty stomach. If your body is functioning normally, and you don't have stomach ulcers, going to sleep on a mostly empty stomach will allow you to sleep better. This nightly fast allows your body to take it's focus away from digestion and put it towards repair and rejuvenation of the body's cells.

晚上吃少的意思是，晚餐不宜吃的太饱，这样我们睡觉时胃中才不会有食物留存。如果你的身体机能正常，而且没有胃溃疡，空胃睡眠能让你有更高的睡眠质量。晚餐吃的少一点，你的身体就能从消化任务中解脱出来，专注于细胞的修复和激活。

Living With Purpose

设立目标

Young children will do anything to avoid going to sleep at night. These same children are also the ones that can't wait to get out of bed first thing in the world. The simple reason for this non-lazy behavior is that they don't want to miss a thing.

每天晚上，小孩子总是吵吵闹闹不肯睡觉。到了早晨，他们又迫不及待的从床上爬起来。孩子们为什么会有这种不偷懒的行为习惯？原因很简单，他们对世界充满了好奇，不愿意错过任何事情。

As adults we may need more persuasion than'not wanting to miss a thing'. This is why we take extra steps in creating fun, life changing goals, and scheduling specific ways of how we'll get a step closer to these goals during this coming day. What we all need is not necessary a cause we're willing to die for, but at least a cause we're willing to LIVE for.

作为成年人，对世界的好奇心 在我们身上已经难觅踪迹。因此，我们需要采取其他方式来创造乐趣，树立生活目标，制定工作计划，让每天离实现目标都更进一步。我们需要的不一定是一项为之奋斗终身的事业，但至少我们应该设立一个生活目标。

Plan Your Day

精心计划每一天

We can say we're going to live with purpose, but unless we plan, we can tell ourselves that we'll start living with purpose next week, or the week after that. Planning is one of the fundamental ways to maximize your mind to achieve your goals, and as such it plays a critical role in allowing us to have an awesome day, everyday. We need not do more than take 15 minutes the night before to succinctly organize the next days schedule.

如果没有切实的计划，只有一个空想的目标，我们可能会对自己说，下周我就开始努力实现目标，之后又推到下一周。制定计划是一个重要的，充分思考如何实现目标的过程。想要过好每一天，一个好的计划至关重要。睡前只需要花费不到15分钟的时间，就能够简明扼要的规划好明天的日程安排。

A schedule complete with waking time, most important things of the day, eating and recreational allowances. Having a tight schedule allows me to live out my day with definitive purpose, while getting more done, having more fun, and not wasting precious moments of my life.

这份日程安排应该包括：何时起床，一天中最重要的事情，吃饭和娱乐时间。一份合适的计划，能让你一整天都有明确的目标，工作效率更高，玩的更开心，不必浪费宝贵的时间。

The Water Hack

补充水分

A bit of water before bed and half a liter as soon as you get up. The water before bed will serve in the rejuvenation process we mentioned above. While you sleep all your cells will fill up with this fresh water and create an over all well being within your body.

我的建议是：睡前喝少量水，起床后喝半升水。睡前补充的水分，会在上文提到的细胞修复过程中发挥作用。在你睡觉的时候，身体的细胞会吸收水分，帮助你创造好的身体状态。

The water in the morning does two things. One is it provides your first dose of water to get your mind and body going. Another function, as told to me by my endocrinology teacher (a very qualified person to say this), is that a dose of water in the morning triggers a cascade of physiological functions that engages your digestive system and causes you to excrete feces. You'll feel nice and light first thing in the morning!

起床后补充水分有两点好处。第一个好处，喝早晨的第一杯水，让你的头脑和身体都运转起来。第二个好处，这是我的内分泌学老师告诉我的（他是一位专家），起床后喝一杯水能够促进消化系统生理机能，帮助排便。一早起来就身轻如燕的感觉太美妙了！

Work That Body

锻炼身体

In number 1 above I mentioned that our bodies adapt around a 24-hour circadian rhythm. This works for sleep, eating, exercise, and many other bodily functions. We're a pretty efficient physiological machine when you think about it. This is why getting a dose of exercise is optimal in the morning. It gets the blood flowing and stimulates you to function on a higher level.

在第一条中我已经提到过，我们的身体适应于特定的生理节律，这不但适用于睡眠，在饮食，锻炼和许多其他活动方面都同样适用。我们的身体如同一部精密高效的机器。因此，早上起来锻炼身体是再好不过的。晨练不但可以促进血液循环，还能提升你的身体机能。

Once you're used to this routine, your body will prepare by providing you with high energy before you start to work out. As you can see, if you wake up with this high energy, you're going to just pop out of bed.

只要你养成了晨练的习惯，你的身体会在开始锻炼之前就做好准备，加速糖分解提供能量。如此一来，从床上一跃而起就不成问题了。

Have "Me" Time

享受自己的时间

No morning is completely satisfying unless you've scheduled in some 'Me' time. Whether you enjoy meditating to clear you mind and give you laser sharp focus, or reading to gain some new knowledge about the world, make sure you schedule in this time.

如果不在早上安排一些自己喜欢做的事情，那这个早晨还不能说是完全令人满意。你可能喜欢冥想打坐，清除杂念，集中意识；亦或许你喜欢读书，获取关于世界的新知识，你应该确保把这些事情安排在早上。

There may very a variety of things you enjoy doing, so this will be custom tailored to the individual. The point is that when you have something you REALLY enjoy doing right when you get up, you won't be able to wait until that alarm goes off till you jump out of bed and get to it!

每个人喜欢做的事情各不相同，所以这一条是根据个人喜好定制的。重点是，一想到起床后就能去做自己喜欢的事情，你的闹钟就可以下岗了！