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-eye—and you should be—then 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 stuff—waking 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！