早起困难户？7种方法唤醒你，清爽每一天

对许多人来说，早晨起床不太容易，而且一整天都会觉得昏昏欲睡。

You may automatically reach for a cup of coffee to fight these feelings off, but for those who don't drink it or find the boost simply isn't enough, researchers have compiled a list of alternatives.

你可能会无意识地用一杯咖啡来摆脱这种感觉，但是对那些不喝咖啡或觉得这种帮助完全不够的人来说，研究员为他们收集了一系列替代选择。

In a video from AsapScience, researchers have compiled a list of caffeine-free ways to improve your alertness and cognitive² function in the morning.

在AsapScience的一则视频中，研究员收集了能在早晨提高你的警觉性及认知能力的一系列无咖啡因方法。

They suggest:

他们建议：

1. Expose yourself to light

1、让自己暴露在灯光下

It's important to 'find the light' in order to properly wake your body up.

为了彻底唤醒你的身体，“找到光源”很重要。

This can be done by opening the curtains, stepping outside, or even using an illuminating³ alarm clock if you have to wake up before the sun.

可以拉开窗帘、走到外面去，甚至是，如果你必须在太阳升起前醒来，那就使用发光的闹钟。

These alarm clocks aim to imitate a sunrise and slowly fill the room up with light.

这些闹钟的目的是模仿日出，并慢慢地用光线填满房间。

Exposure to light is an important part of waking up, as it is directly linked to the body's production of melatonin.

暴露在光线下是唤醒你的一个重要部分，它直接与身体中的褪黑激素分泌有关。

Melatonin is a hormone⁴ secreted⁵ in the brain that plays a major role in regulating sleep.

褪黑激素是大脑分泌的一种激素，在调节睡眠中起着重要作用。

It's produced when you are in darkness, and drops when exposed to sunlight.

当你处于黑暗中，它就会产生，而暴露在阳光下它就会减少。

2. End your shower with cold water

2、用冷水淋浴

The team also suggests capping off your shower with a blast of cold water.

该团队还建议用冷水淋浴。

This is said to activate⁶ the regions of your brain that regulate wakefulness, causing you to feel alert.

据说激活你大脑中调节睡醒的区域，会使你警觉起来。

And, researchers have found that the shock of a cold shower can increase your metabolic⁷ rate to cut down on feelings of fatigue⁸.

研究员发现冷水的冲击会提高代谢速率，从而减少疲劳感。

3. Hydrate yourself

3、为自己补水

In another tip, they suggest drinking water first thing in the morning and throughout the day to stay hydrated.

他们推荐的另一个方法是早晨起来先喝水，并且在一天里都要补水。

While sleeping, you will sweat, breathe, and get up to use the bathroom, and these things all work to dehydrate⁹ the body.

睡觉的时候，你会出汗、呼吸、起床去卫生间，所有的这些事都会使身体脱水。

Even mild dehydration¹⁰ can take a toll¹¹, decreasing alertness and mental concentration, and contributing to fatigue.

哪怕只是轻度脱水也能使警觉性和精神集中度降低，并导致疲劳。

4. Eat a healthy breakfast

4、吃健康的早餐

It may come as no surprise, but they also stress the importance of eating a healthy breakfast. People who eat a meal in the morning have reported feeling more alert. For foods high in simple sugars, like donuts, the alertness will wear off quickly, and those high in fat will cause you to eat more throughout the day.

这也许不足为奇，但他们也强调了吃健康早餐的重要性。据报道早晨吃早餐会使人的警觉性更高。那些富含单糖的食物，如甜甜圈，会使警觉性迅速消失，而那些富含脂肪的食物会使你一天里吃的更多。

But meals high in fiber¹² and carbohydrates¹³ like oats are linked to lasting¹⁴ alertness throughout the morning.

但富含纤维和碳水化合物的早餐，如燕麦，会使你整个早晨都拥有持久的警觉性。

These will suppress hunger and increase cognitive function.

这些食品会压制饥饿感并提高认知能力。

5. Drink orange juice

5、喝橙汁

Drinking orange juice will also give you a boost in the morning, they say, as citrus fruits are rich in flavonoids. Orange juice is said to increase alertness and cognitive function.

喝橙汁也会在早晨起推动作用，他们指出，因为柑橘类水果富含类黄酮。据说橙汁能提高警觉性和认知能力。

Researchers have linked flavonoids to slowing cognitive decline from aging and even decreased onset¹⁵ of neurodegenerative diseases like Alzheimer's.

研究员指出类黄酮与减缓衰老性认知减退有关，甚至会减少阿尔茨海默病这类神经退行性疾病的发作率。

6 Be physically¹⁶ active

6、锻炼身体

Physical activity in the morning can also help to increase your mental performance and make you more alert, as it increases bloodflow and provides more oxygen to the brain.

早晨进行体育锻炼也有利于提高你的精神表现，并且使你的警觉性更高，因为它能增加血流量并为大脑提供更多的氧气。

During exercise, the hippocampus is highly active, and this region of the brain is responsible for learning and memory.

在锻炼期间，海马区非常活跃，而大脑的这个部位负责学习和记忆。

7. Listen to music

7、听音乐

Finally, the team suggests listening to music when you first get up.

最后，该团队建议起床时先听音乐。

Music can cause the pupils to dilate¹⁷ and increase blood pressure, inducing a 'state of arousal.'

音乐能使瞳孔扩大，并提高血压，使人达到“兴奋状态”。

Listening to music also increases activity in the areas of the brain linked to movement and emotion, and can help to release dopamine to activate positive feelings.

听音乐也能提高大脑中与运动和情感相关部位的活性，并且有利于多巴胺的释放，从而激活积极情绪。

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