最近，中國睡眠報告指出六成90後都缺覺，
早睡早起後的你會發現一天很充實。
今天，我們就幫助大家培養起這個好習慣。
「早鳥族」和「夜貓子」用英語怎麼說？
早鳥族、習慣早起的人:
熬夜的人、夜貓子:
Morning person will feel more optimistic and ready to tackle challenging tasks.
早起的人通常會感覺更樂觀，也能做好迎接挑戰的準備。
What you do immediately after you wake up sets the tone for the rest of your day.
起床後馬上做的第一件事情會為你接下來的一天定下基調。
And successful people rely on morning rituals to tackle all of the day's challenges that await them.
成功的人通過「清晨慣例」來迎接新一天帶來的挑戰。
Many of them rise before the sun, squeezing out as much time as they can to do with as they please.
他們中的許多人在太陽升起前起床，儘可能多擠出時間來做他們想做的事。
Today, we outline the following 8 morning secret of successful people.
今天，我們列出了成功人士的8個早晨秘訣分享給大家。
#1. Get up with the sun：跟著太陽起床
Richard Branson理察·布蘭森
Richard Branson's tips for morning：
"No matter where I am, I rise early, usually around 5:00 a.m."
"無論我在哪裡，我都會早起, 通常在早上5點左右。"
He likes to sleep with his curtains open so the sunlight wakes him up.
他喜歡把窗簾打開，這樣陽光就能把他喚醒。
He finds the natural light to be wonderfully motivating.
他覺得自然光很有動力。
It's hard not to be enthusiastic about the day ahead with the sun streaming through the windows.
在陽光透過窗戶裡開始一天，我們很難不熱情。
Then he swims early in the morning or goes kite surfing.
在清晨遊泳或去風箏衝浪。
Follows it up with a health high-vitamin breakfast.
接下來是一份健康的高維生素早餐。
#2. Drink hot water：喝熱水
Jennifer Aniston
詹妮弗·安妮斯頓
America's sweetheart Jennifer Aniston starts her day at 4:30 a.m. or 5 a.m.
美國甜心詹妮弗·安妮斯頓在凌晨4:30或凌晨5點開啟一天。
She does five things in the same order every morning:
她每天早上都按同樣的順序做五件事：
1. Drink hot water with a slice of lemon：用一片檸檬喝熱水
2. Wash her face：洗臉
3. Meditate：冥想
4. Eat breakfast：吃早飯
5. Work out：去健身
Many successful people reach for water instead of coffee first thing in the morning.
許多成功人士在早上的第一件事就是用水代替咖啡。
Drinking water in the morning helps you feel more alert, rehydrates your body, and kick-starts your metabolism.
早上喝水能讓你感覺更清醒，讓你的身體補充水分，並啟動你的新陳代謝。
#3. Spend quality time with kids：和孩子相處
Kim Kardashian
金·卡戴珊
The reality star Kim Kardashian starts her day off with her kids.
真人秀明星金·卡戴珊和她的孩子們開始了她的一天。
She wakes up around 6 a.m, and immediately looks at her baby monitor, Blackberry and iPhone, all of which she keeps beside her bed.
她早上6點左右起床，然後馬上看她的嬰兒監視器、黑莓(Blackberry)和iPhone，所有這些都放在她的床邊。
Although she chats with Kanye about the coming day and their workouts, her first real conversation is with their daughter, North, whom she checks on as soon as she gets out of bed.
雖然她和會和Kanye（卡戴珊老公）聊了一下即將到來的一天和他們的鍛鍊，但她的第一次真正的談話是和他們的女兒North（網稱西北妹），她一起床就看看她。
Afterward, she goes for an hour run and eats some breakfast.
之後，她會去跑步一個時，吃一些早餐。
#4. Read the news：看新聞
Queen Elizabeth II
伊莉莎白二世
Queen Elizabeth II is the longest-reigning monarch in British history.
英國女王伊莉莎白二世是英國歷史上在位時間最長的君主。
So, what habits have helped Her Majesty occupy the throne for more than 60 years?
那麼，是什麼習慣幫助女王陛下登基60多年呢?
The queen rises each day at 7:30 a.m.
女王每天早上七點半起床。
She enjoys a cup of English breakfast tea and cookies, reads newspapers and listens to a morning radio show.
她喜歡喝一杯英式早餐茶和吃一些餅乾，讀報紙，聽早間廣播節目。
By the time we get to work, reading newspapers can let us have a good idea of what's going on in the world.
當早上準備出門工作，讀報可以讓我們對世界上發生的事情有一個很好的了解。
Then, we can get down to the business of changing it.
然後，我們出門工作，改變世界。
#5. Strategize the plan：制定計劃
Barack Obama
巴拉克·歐巴馬
While in office, President Obama used his mornings to prepare himself for the day ahead.
在執政期間，美國總統歐巴馬利用早晨的時間為自己的未來做準備。
He spends his mornings contemplating how to move forward on things he cares deeply.
他每天早晨都在思考如何在他關心的事情上進一步推進。
"Now when I wake up, I can make my own decisions about how do I want to spend my time," says Obama.
歐巴馬說：「當我醒來的時候，我可以自己做決定，看看我自己該如何規劃時間。」
Obama then exercised for 45 minutes every morning, alternating between cardio and strength training.
然後歐巴馬早上會鍛鍊45分鐘，交替進行有氧運動和力量訓練。
#6. Meditation：用冥想來整理思緒
Oprah Winfrey
奧普拉·溫弗瑞
Media powerhouse Oprah Winfrey is one of many celebrities to start the day with meditation.
傳媒巨頭奧普拉·溫弗瑞是眾多以冥想開始一天的名人之一。
She takes a few minutes each day before sunrise to gather herself.
她每天在日出前花幾分鐘時間把自己打理好。
Over the years, Winfrey has hosted a 21-day meditation challenge.
多年來，溫弗瑞主持了為期21天的冥想挑戰。
The event helped hundreds of thousands of people meditate daily to improve personal well-being.
這個活動幫助成千上萬的人每天冥想來改善個人生活。
Many successful people devote themselves to a spiritual practice such as meditation or prayer to center themselves for the rush of the day, before they head out the door.
許多成功的人都喜歡早起精神修行，如冥想或祈禱，為了在出門前內心先做好迎接新一天忙碌的準備。
#7. Relentless training：堅持不懈的訓練
Dwayne Johnson
道恩·強森
Working out is a big part of Johnson's life.
鍛鍊是強森生活中的一個重要部分。
He wakes up before dawn every morning to begin a relentless training and diet regimen that continues throughout the day.
每天清晨，他都會在黎明前醒來，開始堅持不懈的訓練和養生的飲食。
After having a cup of coffee, he does cardio, usually a run or training on the elliptical for 30 to 50 minutes.
在喝了一杯咖啡後，他會做有氧運動，通常是在橢圓機上訓練或跑步30到50分鐘。
The movie star always keeps a strict diet, and one of his time management hacks is having meals prepped ahead of time.
這位電影明星總是保持嚴格的飲食習慣，他的一個時間管理技巧就是提前準備飯菜。
#8. Check their email：看郵件
Elon Musk
埃隆·馬斯克
After getting six hours of sleep, the first thing the billionaire does is addressing what he calls "critical emails" for half an hour.
在得到6個小時的睡眠後，這位億萬富翁在早上7點起床後做的第一件事就是花半小時內處理他所謂的「關鍵郵件」。
He drinks coffee, but most mornings he's too busy for breakfast.
他喝咖啡，但大多數早晨他都忙著吃早飯。
Next, the 45-year old entrepreneur and tech icon says goodbye to his five sons and sends them off to school.
接下來，這位45歲的企業家和科技偶像向他的五個兒子告別，然後送他們去上學。
Then Musk has a shower and drives to work.
然後，馬斯克會衝個淋浴，開車去上班。
While they might not do all of these things every morning, each has been found to be an effective way to start the day.
雖然他們可能不會每天早上都做這些事情，但每一個都被發現是開始一天的有效方法。
Successful people know that time is so precious.
成功人士知道時間是很寶貴的。
Whether you start your day with a stretch or take a few minutes to write a tentative schedule of events, positive and productive habits help set you up for success.
無論你是用一段時間來開始你的一天，還是花幾分鐘時間寫一份初步的計劃，積極的和有成效的習慣會幫助你成功。
最後我們分享一張「睡前慣例」
A Better Sleep Routine
幫助夜貓子們擺脫晚睡
除了這些"清晨慣例"
早上學英語，更高效哦
Learning English will make your morning more productive：早上學英語會讓你早晨更加效率哦。
It gives you a fresh morning start：它會給你個清新的早晨開始。
Most of us are more clear-headed in the morning：我們大多數人在早上頭腦更清醒。
Mornings matter.
早晨的時間很重要。
More productivity in work and life!
更高效的工作、更高效的人生！