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  • Mornings are (fucking) tough. Getting out of bed should be an Olympic sport. It's that hard.

    早上要起床根本爆難。奧運應該要多加一個「起床」的比賽項目,因為真的很難!

  • But you should want to be the Michael Phelps of rolling out of the hay, because if you (fuck up) your sleep, you can (fuck up) your life.

    但是你早上起床的精神應該要像美國「飛魚」菲爾普斯一樣,因為如果你搞砸了你的睡眠,就等於搞砸了你的人生。

  • Chronic sleep loss has been linked to heart disease, stroke, and diabetes.

    長期睡眠不足可能會引起心臟疾病、中風跟糖尿病。

  • It can also impair the thinking and learning processes while contributing to symptoms of depression.

    它也可能傷害你的思考跟學習能力,同時也跟憂鬱症的相關症狀有關。

  • Perhaps most frightening is you kill your sex drive and speed up the process of aging.

    最可怕的是,它可能會讓你性冷感,並且加快老化速度!

  • So if you don't wanna die, and be hot, listen up!

    所以如果你不想死,並繼續成為一個性感的人,那就聽好啦!

  • Waking up on the right side of the bed, of course, means you have to get a good night's sleep the night before.

    當然,起床後要精神飽滿的前提是,前一個晚上睡得好。

  • That means getting enough sleep (six to eight hours ideally), sticking to a sleep schedule, and maintaining a comfortable sleep environment.

    這代表你要睡得夠(最好睡滿六到八小時)、遵守你的睡眠計畫,還有維持一個舒適的睡眠環境。

  • If you're feeling really ballsy about getting some quality shut-eyeand you should bethen cut the caffeine, booze, and screens, like TV and your laptop, well before you go to bed.

    如果你下定決心,也應該要一夜好眠,在睡前一段時間不要碰咖啡、酒以及電視或電腦。

  • Don't go to bed hungry, don't go to bed full, and don't go to bed thirsty.

    不要餓著入睡,也不要吃太飽,睡前也記得喝點水。

  • While you're sleeping, you can't really do much aside from, well, sleep.

    睡覺的時候,除了睡覺,你也沒辦法做其他事,

  • So let's skip that part and get right to the good stuffwaking up.

    所以我們直接來講好康的吧:起床!

  • First and foremost, set yourself up for success.

    首先,你必須要先擁有成功(起床)的準備。

  • Have your alarm clock across the room, so you have to get up to turn it off.

    把你的鬧鐘放在房間裡比較遠的角落,這樣一來你就一定得起床才能把它按掉。

  • If you drink coffee, preset it to brew before you wake up.

    如果你習慣喝咖啡,前一晚先做好咖啡機設定,在你起床前煮好咖啡。

  • And for the love of everything that is holy, don't hit snooze.

    看在老天爺的份上,不要把鬧鐘按掉!

  • Once you're out of bed, have a big ass glass of water. It would get your metabolism revving and flush out toxins, plus, rehydrate your body and it's good for your brain.

    起床後,喝一杯超大杯的水可以啟動你的身體代謝、幫助身體排出毒素,還能為你的身體補充水分。當然,這也對你的腦袋很好。

  • But most important of all, have goals and a plan when you wake up in the morning.

    但最重要的是,起床後要訂好當天的目標跟計劃。

  • Why are you waking up early? To work out or maybe grab a coffee?

    你為什麼要早起呢?是為了健身還是要去喝一杯咖啡?

  • Wake up with the mentality of a champ, not a scrub.

    帶著贏家的精神起床,不要像個魯蛇。

  • Now get cracking because next time you shut-eye, you'd better shut it down.

    今天就開始使用影片中提到的小秘訣吧!下次要睡覺的時候,記得要真的睡好!

Mornings are (fucking) tough. Getting out of bed should be an Olympic sport. It's that hard.

早上要起床根本爆難。奧運應該要多加一個「起床」的比賽項目,因為真的很難!

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