{"id":6150,"date":"2018-01-05T09:06:57","date_gmt":"2018-01-05T14:06:57","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=6150"},"modified":"2018-01-05T09:06:57","modified_gmt":"2018-01-05T14:06:57","slug":"become-early-riser","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/zh\/2018\/01\/become-early-riser\/","title":{"rendered":"\u5982\u4f55\u6210\u70ba\u65e9\u8d77\u8005"},"content":{"rendered":"
\u4e00\u6708\u2026\u901a\u5e38\u88ab\u8a8d\u70ba\u662f\u6700\u51b7\u3001\u6700\u6c89\u60b6\u7684\u6708\u4efd\u3002\u8ab0\u80fd\u602a\u6211\u5011\u6709\u9019\u6a23\u7684\u611f\u89ba\u3002\u5047\u671f\u7684\u71b1\u9b27\u7d50\u675f\u4e86\uff0c\u6211\u5011\u7684\u5047\u671f\u4e5f\u7d50\u675f\u4e86\uff0c\u5929\u7a7a\u5e73\u6de1\u7121\u5947\uff0c\u6c23\u6eab\u8b93\u4f60\u60f3\u947d\u5230\u4e00\u5806\u6bef\u5b50\u4e0b\u9762\u518d\u4e5f\u4e0d\u6562\u51fa\u4f86\u3002\u4f46\u662f\uff0c\u60a8\u5df2\u7d93\u5236\u5b9a\u4e86\u65b0\u5e74\u6c7a\u5fc3\uff0c\u56e0\u6b64\u9019\u88e1\u6709\u4e00\u4e9b\u63d0\u793a\uff0c\u53ef\u78ba\u4fdd\u90a3\u4e9b\u7070\u6697\u7684\u65e5\u5b50\u4e0d\u6703\u963b\u7919\u60a8\u3002<\/p>\n

\u9010\u6f38\u9192\u4f86\u00a0<\/strong><\/h2>\n

\u958b\u59cb\u8b8a\u5f97\u66f4\u50cf\u65e9\u8d77\u7684\u4eba\u7684\u6700\u7c21\u55ae\u65b9\u6cd5\u4e4b\u4e00\u5be6\u969b\u4e0a\u4e26\u4e0d\u662f\u201c\u53ea\u662f\u53bb\u505a\u201d\uff0c\u800c\u662f to ease into an earlier wake up time<\/a>\u3002\u5982\u679c\u60a8\u901a\u5e38\u5728\u65e9\u4e0a 8:00 \u8d77\u5e8a\uff0c\u4e26\u4e14\u53ea\u7d66\u81ea\u5df1\u5e7e\u5206\u9418\u7684\u6642\u9593\u51fa\u9580\uff0c\u90a3\u9ebc\u63a5\u4e0b\u4f86\u5e7e\u5929\u60a8\u53ef\u4ee5\u5c07\u9b27\u9418\u8a2d\u5b9a\u70ba\u65e9\u4e0a 7:45\u3002\u7136\u5f8c\u5c07\u5176\u79fb\u56de\u4e0a\u5348 7:30\uff0c\u7136\u5f8c\u662f\u4e0a\u5348 7:15\uff0c\u7136\u5f8c\u662f\u4e0a\u5348 7:00\uff0c\u4f9d\u6b64\u985e\u63a8\uff0c\u76f4\u5230\u9054\u5230\u60a8\u60f3\u8981\u7684\u8d77\u5e8a\u6642\u9593\u3002\u4e0d\u8981\u5bb3\u6015\u6162\u6162\u4f86\uff0c\u8b93\u4f60\u7684\u8eab\u9ad4\u9069\u61c9\u3002<\/p>\n\"\"\n

\u774f\u5026\u6642\u9593<\/strong><\/h2>\n

\u6240\u6709\u95dc\u65bc\u65e9\u8d77\u7684\u8aaa\u6cd5\u90fd\u662f\u4e26\u884c\u7684 \u5be6\u969b\u4e0a\u8981\u65e9\u9ede\u7761\u89ba<\/em>\u3002\u9019\u5c0d\u67d0\u4e9b\u4eba\u4f86\u8aaa\u662f\u96e3\u4ee5\u4e0b\u56a5\u7684\u85e5\u4e38\uff0c\u4f46\u662f \u5efa\u8b70\u7761\u77207-9\u5c0f\u6642<\/a> \u5c07\u4f7f\u60a8\u5728\u4efb\u4f55\u6642\u9593\u8d77\u5e8a\u8b8a\u5f97\u66f4\u52a0\u5bb9\u6613\u3002\u53e6\u5916\uff0c\u5982\u679c\u60a8\u5be6\u969b\u4e0a\u65e9\u7761\u65e9\u8d77\uff0c\u60a8\u53ef\u80fd\u4e0d\u6703\u89ba\u5f97\u4e00\u5929\u6d6a\u8cbb\u4e86\u592a\u591a\u6642\u9593\u3002<\/p>\n\"\"\n

\u5236\u5b9a\u4e00\u500b\u8a08\u5283<\/strong><\/h2>\n

Just setting your clock earlier doesn\u2019t mean it will immediately be easier to get out of bed, so it\u2019s important to make a plan for your mornings. Lay out an outfit that you will enjoy wearing in the morning the night before. Plan a delicious breakfast in advance to look forward to. Set your coffee maker to automatically have your favorite brew ready on time.\u00a0 Plan an exercise you enjoy to start your day and get you moving. The fewer decisions you have to make immediately after you wake up, the easier your morning will feel.\u00a0 Plus, having things you love in place already will hopefully make you look forward to the day ahead.<\/p>\n\"\"\n

\u79d1\u6280\u7981\u5fcc<\/strong><\/h2>\n

\u60a8\u4ee5\u524d\u53ef\u80fd\u807d\u8aaa\u904e\uff0c\u4f46\u662f\u60a8\u9075\u5faa\u9019\u4e9b\u5efa\u8b70\u55ce\uff1f\u00a0\u95dc\u9589\u624b\u6a5f<\/a>\uff01\u6216\u81f3\u5c11\u5728\u7761\u524d\u628a\u5b83\u6536\u8d77\u4f86\u3002\u4e0d\u8981\u700f\u89bd\u63a8\u7279\u6216\u67e5\u770b\u6700\u5f8c\u4e00\u5c01\u96fb\u5b50\u90f5\u4ef6\uff0c\u800c\u662f\u907f\u514d\u8a98\u60d1\u4e26\u8212\u9069\u5730\u95b1\u8b80\u4e00\u672c\u66f8\u3002\u4f7f\u7528\u624b\u6a5f\u4e0d\u50c5\u6703\u523a\u6fc0\u6211\u5011\u7684\u5927\u8166\u800c\u4e0d\u662f\u8b93\u5b83\u5011\u5165\u7761\uff0c\u800c\u4e14\u87a2\u5e55\u767c\u51fa\u7684\u85cd\u5149\u4e5f\u6703\u6b3a\u9a19\u6211\u5011\u7684\u5927\u8166\uff0c\u8b93\u6211\u5011\u8a8d\u70ba\u73fe\u5728\u9084\u662f\u767d\u5929\u3002\u56e0\u6b64\uff0c\u4e0d\u8981\u5bb3\u6015\u5728\u7761\u524d 30-60 \u5206\u9418\u653e\u4e0b\u624b\u6a5f\u3002<\/p>\n\"\"\n

\u6280\u8853Dos<\/strong><\/h2>\n

\u5118\u7ba1\u624b\u6a5f\u548c\u79d1\u6280\u5f80\u5f80\u662f\u5c0e\u81f4\u7761\u7720\u4e0d\u8db3\u7684\u539f\u56e0\uff0c\u4f46\u5be6\u969b\u4e0a\u6709\u4e00\u4e9b\u61c9\u7528\u7a0b\u5f0f\u548c\u5176\u4ed6\u7522\u54c1\u65e8\u5728\u5e6b\u52a9\u60a8\u8d77\u5e8a\uff01\u4ee5\u4e0b\u662f\u4e00\u4e9b\u6709\u8da3\u7684\uff1a<\/p>\n

    \n
  1. \u7761\u7720\u9031\u671f\u61c9\u7528\u7a0b\u5f0f<\/strong><\/a>\u2013 \u61c9\u7528\u7a0b\u5f0f\u7684\u5de5\u4f5c\u539f\u7406\u662f\u4f7f\u7528\u624b\u6a5f\u7684\u904b\u52d5\u611f\u61c9\u5668\u4f86\u76e3\u6e2c\u60a8\u5728\u591c\u9593\u7684\u904b\u52d5\uff0c\u4e26\u5728\u60a8\u6700\u6dfa\u7684\u7761\u7720\u9031\u671f\uff08\u7576\u60a8\u4e0d\u592a\u53ef\u80fd\u611f\u89ba\u9700\u8981\u6309\u4e0b\u5c0f\u7761\u6309\u9215\u6642\uff09\u559a\u9192\u60a8\u3002<\/li>\n
  2. \u8d77\u5e8a<\/strong><\/a>- \u9019\u500b\u61c9\u7528\u7a0b\u5f0f\u4e0d\u6703\u95dc\u9589\u9b27\u9418\uff0c\u76f4\u5230\u5b83\u6aa2\u6e2c\u5230\u60a8\u5df2\u7d93\u8d70\u4e86 30 \u6b65\uff0c\u4ee5\u78ba\u4fdd\u60a8\u771f\u6b63\u8d77\u5e8a\u3002<\/li>\n
  3. \u53ef\u79fb\u52d5\u9b27\u9418<\/strong> \u2013 \u9019\u88e1\u6709\u7121\u6578\u7684\u9078\u9805\u53ef\u4f9b\u9078\u64c7\uff0c\u4f46\u5feb\u901f\u8c37\u6b4c\u641c\u5c0b\u6703\u986f\u793a\u5931\u63a7\u7684\u9b27\u9418\u3001\u5c04\u64ca\u5c07\u9b27\u9418\u95dc\u9589\u6240\u9700\u7684\u788e\u7247\u7a7f\u904e\u623f\u9593\uff0c\u6216\u8005\u6416\u52d5\u4f60\u7684\u5e8a\u3002\u60a8\u53ef\u4ee5\u6c7a\u5b9a\u65e9\u4e0a\u8d77\u5e8a\u6642\u9700\u8981\u591a\u5c11\u529b\u9053\u3002<\/li>\n
  4. \u5149\u9b27\u9418<\/strong> \u2013 \u71c8\u5149\u6642\u9418\u6a21\u4eff\u65e5\u51fa\uff0c\u5e6b\u52a9\u60a8\u7684\u8eab\u9ad4\u4e86\u89e3\u73fe\u5728\u662f\u8d77\u5e8a\u6642\u9593\u3002\u8207\u4e0a\u9762\u63d0\u5230\u7684\u7761\u7720\u9031\u671f\u61c9\u7528\u7a0b\u5f0f\u4e00\u6a23\uff0c\u9019\u4e9b\u61c9\u7528\u7a0b\u5f0f\u8fce\u5408\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\uff0c\u4ee5\u5be6\u73fe\u66f4\u81ea\u7136\u7684\u53eb\u9192\u6642\u9593\u3002<\/li>\n<\/ol>\n

    \"\"<\/div>","protected":false},"excerpt":{"rendered":"

    January\u2026it\u2019s often considered the coldest and dreariest of months. And who can blame us for feeling that way. The excitement of the holidays is over, our vacation time has ended, […]<\/p>\n","protected":false},"author":6,"featured_media":6156,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-6150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":"","page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nHow to Become an Early Riser - 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