周末做這些事情能讓你休息得更好

Let's face it, Mondays kinda suck. Even Sunday afternoons can turn sour as we anticipate the workweek ahead. More than three-quarters of people say they get the pre-work "Sunday blues," according to a recent poll. Starting your Monday feeling sad, anxious, and unorganized is hardly the way to kick off a healthy week.

承認(rèn)吧，周一真的很差勁。即使周日午后想著工作日又要來臨時(shí)，我們的心情都會變糟。最近的民意調(diào)查顯示，四分之三以上的人說他們在工作前會有種"憂郁周末"的感覺。周一上班心情難受、焦慮、沒有計(jì)劃？這樣是很難開始健康一周的。

The solution? Set aside a little time on Sunday to purposefully prepare yourself for the five days ahead, suggests women's health expert Marsha Hudnall, president and co-owner of the Green Mountain at Fox Run, a wellness retreat in Ludlow, Vermont. Taking on even just a few of these simple hacks every Sunday will help you launch a productive, less stressful week.

解決方法？周日留出一點(diǎn)時(shí)間有計(jì)劃的為接下來的5天做好準(zhǔn)備，福蒙特州拉德洛的Green Mountain at Fox Run健康療養(yǎng)所的主席和共有人、女性健康專家瑪莎·赫德娜爾建議道。每周日采取下列這些建議將有助于開始一個(gè)多產(chǎn)、沒有太多壓力的一周。

Do some meal prep

提前備餐

Figuring out what to have for dinner on weeknights can be a surprisingly stressful time suck. Sketching out a menu plan on Sunday (and swinging by the grocery store for ingredients) will help you eat well. Go a step further by chopping and cooking veggies and a protein (like a roast chicken or scrambled eggs). Then all you have to do is heat and plate when you come home from work Monday evening.

工作日晚上思考吃什么會讓人特別有壓力。周日就列出一份菜單計(jì)劃（并去雜貨店購買食材）會讓你吃得好。再多做一步吧，切碎、烹飪這些蔬菜和蛋白質(zhì)（比如烤雞或炒雞蛋）。這樣周一晚上下班到家時(shí)，你只要加熱擺盤就好啦。

Or finally pull the trigger on that meal-kit subscription you've been meaning to try. Talk about easy dinner planning: Just order, and you have a week's worth of raw materials for delicious and healthy meals.

或者終于下定決心訂購你一直試圖嘗試的餐飲。簡單的晚餐計(jì)劃？點(diǎn)餐就行，接下來的一周你都能吃到用原材料烹制的美味又健康的菜肴了。

Start a Sunday stress-relief habit

開始養(yǎng)成周末減壓的習(xí)慣

"To be healthy, we have to take care of body and mind," says Hudnall. Stress has a major impact on health and our ability to concentrate, so starting a Sunday stress-busting habit can launch the week feeling strong and focused. Four ideas to try: a guided meditation practice with the help of an app; forest bathing-a practice known as shinrin-yoku in Japan, which basically means taking a long walk or hike in a wooded area; gentle exercise like yoga; or time cuddling and playing with your pet.

"想要健康，我們就得照顧自己的身心，"赫德娜爾說道。壓力對我們的健康以及專注能力十分重要，所以開始養(yǎng)成周末減壓的習(xí)慣可以讓你在接下來的一周感覺強(qiáng)勁有力、十分專注。可以試試這四種方法：在應(yīng)用程序的幫助下接受有指導(dǎo)的冥想練習(xí)；森林浴--在日本，這種做法被叫做shinrin-yoku，也就是說在樹木茂盛的地方長時(shí)間散步或遠(yuǎn)足；輕度的運(yùn)動，如瑜伽；花時(shí)間抱抱自己的寵物、和它玩耍。

Let's face it, Mondays kinda suck. Even Sunday afternoons can turn sour as we anticipate the workweek ahead. More than three-quarters of people say they get the pre-work "Sunday blues," according to a recent poll. Starting your Monday feeling sad, anxious, and unorganized is hardly the way to kick off a healthy week.

承認(rèn)吧，周一真的很差勁。即使周日午后想著工作日又要來臨時(shí)，我們的心情都會變糟。最近的民意調(diào)查顯示，四分之三以上的人說他們在工作前會有種"憂郁周末"的感覺。周一上班心情難受、焦慮、沒有計(jì)劃？這樣是很難開始健康一周的。

The solution? Set aside a little time on Sunday to purposefully prepare yourself for the five days ahead, suggests women's health expert Marsha Hudnall, president and co-owner of the Green Mountain at Fox Run, a wellness retreat in Ludlow, Vermont. Taking on even just a few of these simple hacks every Sunday will help you launch a productive, less stressful week.

解決方法？周日留出一點(diǎn)時(shí)間有計(jì)劃的為接下來的5天做好準(zhǔn)備，福蒙特州拉德洛的Green Mountain at Fox Run健康療養(yǎng)所的主席和共有人、女性健康專家瑪莎·赫德娜爾建議道。每周日采取下列這些建議將有助于開始一個(gè)多產(chǎn)、沒有太多壓力的一周。

Do some meal prep

提前備餐

Figuring out what to have for dinner on weeknights can be a surprisingly stressful time suck. Sketching out a menu plan on Sunday (and swinging by the grocery store for ingredients) will help you eat well. Go a step further by chopping and cooking veggies and a protein (like a roast chicken or scrambled eggs). Then all you have to do is heat and plate when you come home from work Monday evening.

工作日晚上思考吃什么會讓人特別有壓力。周日就列出一份菜單計(jì)劃（并去雜貨店購買食材）會讓你吃得好。再多做一步吧，切碎、烹飪這些蔬菜和蛋白質(zhì)（比如烤雞或炒雞蛋）。這樣周一晚上下班到家時(shí)，你只要加熱擺盤就好啦。

Or finally pull the trigger on that meal-kit subscription you've been meaning to try. Talk about easy dinner planning: Just order, and you have a week's worth of raw materials for delicious and healthy meals.

或者終于下定決心訂購你一直試圖嘗試的餐飲。簡單的晚餐計(jì)劃？點(diǎn)餐就行，接下來的一周你都能吃到用原材料烹制的美味又健康的菜肴了。

Start a Sunday stress-relief habit

開始養(yǎng)成周末減壓的習(xí)慣

"To be healthy, we have to take care of body and mind," says Hudnall. Stress has a major impact on health and our ability to concentrate, so starting a Sunday stress-busting habit can launch the week feeling strong and focused. Four ideas to try: a guided meditation practice with the help of an app; forest bathing-a practice known as shinrin-yoku in Japan, which basically means taking a long walk or hike in a wooded area; gentle exercise like yoga; or time cuddling and playing with your pet.

"想要健康，我們就得照顧自己的身心，"赫德娜爾說道。壓力對我們的健康以及專注能力十分重要，所以開始養(yǎng)成周末減壓的習(xí)慣可以讓你在接下來的一周感覺強(qiáng)勁有力、十分專注。可以試試這四種方法：在應(yīng)用程序的幫助下接受有指導(dǎo)的冥想練習(xí)；森林浴--在日本，這種做法被叫做shinrin-yoku，也就是說在樹木茂盛的地方長時(shí)間散步或遠(yuǎn)足；輕度的運(yùn)動，如瑜伽；花時(shí)間抱抱自己的寵物、和它玩耍。