You're better off setting your alarm for the time you need to rise and enjoying half an hour of undisturbed deep sleep instead. Put the alarm on the other side of the room so you have to go and turn it off.

设置闹钟时，最好还是设定成你实际起床的时间，享受半小时不被打扰的深度睡眠。把闹钟放于床尾，这样你就不得不起来关掉它了。

...before watching another episode of that box set!

多看一集电视剧之前……

People who watched more than five hours of TV a day were 65% more likely to develop mobility problems than those who watched two hours, researchers at George Washington University in the US found.

美国乔治华盛顿大学的研究人员发现：相比每天看电视2小时的人，看电视超过5小时的人行动不便的可能性要高65%。

"Sitting for prolonged periods can weaken muscles and joints," says physiotherapist Paolo Salvatore (ricaricaphysio.co.uk). "It's best to avoid sitting for more than about an hour and a half at a time." Try marching on the spot during adverts or episodes.

"长时间坐着会弱化肌肉和关节，"理疗学家保罗·塞尔瓦托说道（ricaricaphysio.co.uk）。"每次坐着的时间最好不要超过一个半小时。"播放广告或片头片尾曲时，试着站起来走走。

...before making your bed as soon as you get up

起床立刻铺被之前……

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