新概念雙語：早上起床沒精神 七妙招助你雞血滿槽

Falling asleep is difficult enough. Getting real rest when you‘re off in dreamworld is something else altogether.

入睡本身就是一件很難的事情了。想要在夢(mèng)鄉(xiāng)中充分得到休息又是一件完全不同的麻煩事。

Thankfully， as with so many other life problems， there‘s a hack for that. These easy tips will help you greet the world in the morning without feeling like you want to murder it.

幸好，如同許多其他生活中的煩惱一樣，我們有針對(duì)這個(gè)問題的妙招。這些簡(jiǎn)單的妙招能幫助你每天早上充滿活力地迎接世界，而不會(huì)想宰了它。

1 Drink coffee right away， go right back to sleep

起床后即刻喝杯咖啡，然后再去睡會(huì)兒

Caffeine takes a few minutes to kick in， during which time you come as close to killing someone as possible without needing to report yourself to the police. The “coffee nap” trick -- drinking some java right before taking a short nap to get the biggest boost when you wake up -- also works to avoid morning grogginess.

咖啡因的吸收需要幾分鐘的時(shí)間，在此過程中你會(huì)非常非常疲憊，以致想要?dú)⑷?不過不用去報(bào)警啦)。這招名叫“咖啡助小睡”法——喝下一小杯咖啡，然后再睡一小會(huì)兒，等你醒來時(shí)正好是精神最好的時(shí)候，這招還能用來消除宿醉感喲。

2 Turn down the thermostat

把暖氣調(diào)低檔

To get the kind of restful sleep that results in high energy in the morning， Harvard recommends setting the temperature to somewhere between 60 and 75 degrees Fahrenheit.

根據(jù)哈佛大學(xué)的研究，為了在睡眠中得到充分休息，以便早晨感到充滿活力，人們應(yīng)將室內(nèi)溫度調(diào)至華氏60-75度。

3 Leave the curtains open

開著窗簾

Embrace your natural circadian rhythms by sleeping with the blinds open， so you get some of that sweet vitamin D as soon as you wake up.

開著窗簾睡覺，擁抱自己與自然節(jié)律同步的生物鐘，這樣你一起床就能享受到甜美的維他命D啦。

4 Meditate for better rest

冥想以助睡眠

Along with reducing stress and improving heart health， a study showed that it can also improve not only sleep quality， but the ability to function during the day. Get started!

研究表明，睡前冥想不僅能夠減輕壓力、保護(hù)心臟健康，還能夠改善睡眠質(zhì)量、提高人體在白天的運(yùn)作能力。今天就開始吧!

5 Set the electronics aside an hour before bed

睡前一小時(shí)關(guān)掉所有電子設(shè)備

According to Harvard， light from smartphones， laptops， and TVs can suppress the secretion of melatonin. That‘s a sciencey way of saying the human body was not meant to Snapchat after the sun goes down， because our brains won’t know it‘s night. Reset your internal clock by stepping away from the iDevices before bed.

哈佛研究表明，手機(jī)、筆記本電腦和電視等的熒光會(huì)抑制褪黑激素的分泌。這一科學(xué)研究表明，人的天性并不適合在太陽落山后還在網(wǎng)上瀏覽圖片，因?yàn)槲覀兊拇竽X會(huì)無法感知黑夜已經(jīng)來臨。睡前遠(yuǎn)離電子產(chǎn)品，你將能夠重新調(diào)整自己的生物鐘!

6 Don‘t drink before bed

睡前勿飲酒

Drinking before bed results in more disrupted sleep overall， with obvious negative consequences for your energy levels.

從整體上的長(zhǎng)期結(jié)果來看，睡前飲酒會(huì)對(duì)睡眠造成干擾，其中一個(gè)明顯的負(fù)面作用就是降低你的活力值。

7 Get more physical activity during the day

白天多做體育鍛煉

Getting about 150 minutes of exercise a week not only improves sleep quality by 65%， but also results in feeling more alert and energized during the day.

每周大約150分鐘的運(yùn)動(dòng)時(shí)間能提高睡眠質(zhì)量高達(dá)65%，讓你白天更加精神機(jī)警、充滿活力。