每天要早起上班，似乎是一件令人痛苦的事情，一早起床後，應該立即做一件自己喜歡做、而且能讓頭腦立即保持清醒的事情，不論是運動或伸展操也好，或是喝杯美味的咖啡都可以！
以下是科技網站Business insider提供的7個建議：
1.遠離咖啡因：最好是睡前6小時就不要喝含有咖啡因的飲料，因為根據《睡眠》（SLEEP）期刊的研究報告，不論是睡前6小時或3小時喝含有咖啡因的飲料，同樣會影響睡眠品質。
2.睡前少用科技產品：睡覺前盡量不要使用科技產品，更不要將科技產品放置在床邊，影響睡眠。
3.下定決心：能否早起，心理因素佔有很重要原因，如果睡前沒有做好心理準備、下定決心，便很難做到，千萬別小看心理的力量。
4.打開窗簾：別把窗簾拉上，早上天亮時讓自然光照進屋內，會比較容易甦醒。
5.把鬧鐘放在無法伸手觸及的地方：我們常常聽到鬧鐘響，便不由自主地按下鬧鐘，希望可以再多睡一會，但往往因此睡過頭。因此，最好把鬧鐘放在你必須下床才能接觸到的地方。
6.選擇你喜歡的鬧鈴聲：不妨多花點心思，找出讓你感到快樂的鬧鈴聲，或是做點改變，每天選擇不同的鬧鈴聲。至少讓自己一天的開始，不是被尖銳刺耳的鬧鈴給吵醒，而感到心情不好。
7.做一件讓自己頭腦清醒的事情：一早起床後，應該立即做一件自己喜歡做、而且能讓頭腦立即保持清醒的事情，不論是運動或伸展操也好，或是喝杯美味的咖啡都可以，至少不讓自己覺得昏昏欲睡，再度躲進溫暖的被窩中。（吳凱琳編譯）
作者：吳凱琳編譯
原文網址：http://www.cw.com.tw/article/article.action?id=5046983
英文版：http://www.businessinsider.com/how-to-wake-up-earlier-2013-1
7 Tricks To Waking Up Earlier
Not only does the early bird get the worm, he's generally happier and has a higher overall satisfaction with his life.
"We don’t know why this is, but there are a few potential explanations. Evening people may be more prone to social jet lag; this means that their biological clock is out of sync with the social clock," Renee Biss, a researcher wrote in a study conducted by the University of Toronto.
"Society's expectations are far more organized around a morning-type person's schedule."
Robert Oexman, director of the Sleep to Live Institute, told us that "lack of sleep can manifest itself in erratic behavior, short tempers, and bad decision-making." Sleep-deprived persons also have difficulty remembering details, and don't deal as well in high-pressured situations—such as meetings or new business pitches.
And it's getting worse nowadays because of technology usage. Young adults in their 20s are experiencing earlier signs of aging attributed to sleep loss.
So if you're not a born early riser how do you acquire good sleep habits? We compiled some tips to help you get an early start on the day:
1. Skip the caffeine
According to a study published in the journal SLEEP, caffeine intake six hours before bedtime is just as disruptive as caffeine three hours before.
2. Limit technology usage before bedtime
"Your bedroom should be reserved for sleep, sex, and nothing else," Oexman told us. "There’s no excuse—if your cell phone is your alarm clock, then buy a $5 alarm clock and solve the problem."
3. Mentally prepare yourself before you go to sleep
Jeff Goins wrote in his blog that you need to make decisions before you go to sleep, because you can't trust your brain in the morning.
"When I realized waking up early is a battle fought on two fronts, everything changed We must prepare our bodies, but we must also trick our sleepy minds," he said.
4. Wake up to light
Meredith Jaeger advised in her blog that you should sleep with the curtains open so that sunlight can come through your window in the morning. If you're unable to experience sunlight from your bedroom window, get a timer that increases light intensity, which resembles the sun. Some of these models also have built in alarm clocks.
5. Don't hit the snooze button
It might be tempting to hit your snooze button to sleep for a few more minutes, but this doesn't actually help you, Jaeger wrote. This is because the 15 to 20 extra minutes of sleep won't give you any restful REM sleep and you might even feel more groggy when the alarm goes off again.
Hitting the snooze button is also habit-forming and the more you do it, the more you'll likely do it in the future.
"Alarms should be there to remind you to wake up, not wake you up after six snooze hits," Oexman said.
It might also help to keep your alarm clock far away from your bed so that you're forced to get up in order to turn it off.
6. Find an alarm that doesn't make you angry
Seth Simonds at Lifehack advised that you should "experiment a bit and see what works best for you. Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock."
7. Have a morning routine
You need to get your blood flowing when you wake up whether this is stretching, crunches, jump roping or going for a walk to the nearby coffee shop, you need to "get your blood flowing and chase the sleep from your head," Simonds wrote.
Whatever you decide to do, remember that what you do during the daytime will affect your sleep at night, so quit beating yourself up with a bad diet and poor sleeping habits.
Read more: http://www.businessinsider.com/how-to-wake-up-earlier-2013-1#ixzz31XyYLXx6
