早晨起床時，你是否覺得自己休息得很好？是否覺得精力充沛？當你從徹夜狂歡中醒來，聽到鬧鈴響起的那一刻，你是否也有類似的感覺呢？

有的時候，即使你已經睡了八、九個小時，甚至是十個小時，早上起床時，你仍會覺得身子軟弱無力，伴隨著輕微的頭痛，整個人好象都虛脫了。這些跡象會迫使你開始思考：晚上明明睡得很香，為什么第二天早上卻如此疲乏？而有的時候，你只睡了幾個小時，但醒來時卻倍感清爽。

如果你有以上情況，那你只肖做些改變，保證你晚上睡得安穩(wěn)，早上干勁十足。按照以下的建議，每天清晨你都會感受到活力的爆發(fā)，自己是多么的充滿激情，時刻準備著。

固定飲食：每天在你消耗的食物中都會存在一些特定的物質，這些物質直接影響你第二天早晨的精神狀態(tài)。其中，咖啡因是最厲害的物質，其次就是糖。除了導致血糖的上升和降低，它們還會影響人體內荷爾蒙的產生，而荷爾蒙則是睡眠質量的關鍵所在?？Х纫蚝吞墙Y合在一起形成的刺激物質保證讓你第二天清晨就變得萎靡不振。對于大多數(shù)人而言，咖啡是必備之物，所以如果你一定要喝咖啡，那么你只能在早上喝，盡量只喝一杯。務必牢記：大杯的星巴克咖啡等于三杯家中所泡咖啡之量。

另外，飲食習慣也會影響你的睡眠質量。不要在晚上六點以后吃東西就是人們流傳下來的一個老規(guī)矩。晚上最好吃得清淡些，少肉多蔬菜。這不僅僅是健康的飲食習慣，如果你的身體沒有承擔消化不良之苦，你會睡得更好。

多運動：有氧運動有益健康，不僅對你的心肺功能有好處，每天適量的運動還會對你產生其它的影響。白天，運動可以讓你自然產生大量的腎上腺素，使你的頭腦清醒，煥發(fā)無限活力。當你在進行常規(guī)運動時，你的積極性會迅速提升。同時，運動也會讓你在夜晚睡得更香。當然，你也不需要為運動發(fā)狂，慢跑，輕松的散步，或者半小時的跳臺階練習都可以視為運動，一次運動時間至少在30分鐘到60分鐘，天數(shù)則是越多越好。這一改變是如此簡單，卻又是如此有效，沒有任何事可以像它一樣幫助你的睡眠了。

固定起床時間：與其讓老天決定你什么時候起床，不如選一個適合自己的固定時間，并每天堅持按此時間起床。調整好你的鬧鐘，長此以往，你的身體就會慢慢適應，做到每天在特定的時間醒來。事實上，經過一段時間的訓練后，你的身體就會自主自動地按時醒來?；蛟S有一天，你會發(fā)現(xiàn)自己在鬧鐘響的一分鐘前就睜開眼睛準備起床了。如果發(fā)生這種情況，說明你的身體已經自行調整以適應固定的起床時間了。

另外，在早上加入一些輕松愉快的例行活動也是很重要的?；蛟S你喜歡起床后稍微運動運動，或許你喜歡看看報紙，再配上一杯清涼熱茶，無論是什么，在你準備投入工作之前，做一些你喜歡的。

其實想讓自己起床后感覺良好并不困難，只需要一些小小的改變就可以辦到。去掉你的壞習慣，你就可以擺脫早晨的一切不適。有那么幾天，你確實會覺得起床后困乏無力，不想鉆出被窩，這很正常，起來后去工作便是了。要知道，堅持早上起床工作本身就是一個使你活力充沛的積極改變。

Do you wake up in the morning feeling well-rested and energized? Or is the feeling you have when the alarm clock goes off closer to the beginning stages of recovery from an all-night bender?

Sometimes you can wake up feeling groggy, light headed, and exhausted, even though you just got eight, nine, or even ten hours of sleep. It makes you wonder how you can get a good night’s sleep and feel horrible the next morning, yet sometimes you only get a few hours and wake up feeling great.

If this is happening to you, you need to make some changes to ensure a night of peaceful slumber that will leave you feeling revved up and ready to go. Try these things to give yourself a burst of morning energy and ensure you wake up feeling motivated and ready to go.

Fix Your Diet: There are substances you consume every day in your diet that will have a direct reflection upon how you feel the next morning. Caffeine is the biggest offender, followed by sugar. In addition to causing highs and lows with your blood sugar, they affect your body’s hormone production, which directly affects how well you sleep. Combined together they make a cocktail that is surely guaranteed to kick your butt in the morning. If you must drink coffee – and many of us must – make sure you only have it in the morning, and try to limit it to one cup. Keep in mind that a Venti Starbucks is like having about three cups of home brewed.

What you eat can affect your sleep as well. An old rule of thumb was to not eat after six o’clock in the evening. Eat a light meal at night loaded with fresh veggies. It not only fits in with healthy eating habits, but your body will sleep better if it is not burdened with digesting a heavy meal.

Exercise: Some good aerobic exercise is not only great for your heart, lungs, and overall health, but getting a dose of daily exercise will do two other things for you as well. It will give you a burst of natural adrenalin during the day, helping to clear your head and boost your energy levels. Your motivation level rises significantly when you are getting regular exercise. It will also help you sleep more soundly at night. You do not have to get fancy with your exercise, either. Go for a run or a brisk walk, or jump on the stair stepper for half of an hour. Just try to get at least 30 to 60 minutes of exercise most days of the week. This single positive change can do more for helping your sleep than any other thing you can do.

Establish a Morning Routine: Rather than throwing the dice to decide what time you are going to wake up each day, decide upon a set time that works well for you and stick to it. Set your alarm clock so your body learns that it needs to wake up every day at a certain time. You can actually train your body to wake up on its own after you have been doing this for a while – you might notice you start waking up on your own one minute before the alarm is supposed to sound. When this happens, your body has been programmed to wake at a certain time.

Have an enjoyable morning routine as well. Whether you prefer to get up and get your exercise in right away, or you enjoy reading the newspaper with a hot cup of herbal tea, find something pleasurable to do before you have to start getting ready for work.

It should not take too many changes for you to be able to wake up feeling great. Shake off your bad habits and kick that morning hangover out the window. If you do have days where you wake up feeling groggy and lacking any motivation to get out of bed, accept that you will survive, and get going. Keeping your morning schedule is another one of the biggest positive changes you can make to jump start your day.

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