早起困难户？7种方法唤醒你，清爽每一天

 For many people, getting out of bed in the morning is no easy feat¹, and feelings of sleepiness can drag on long into the day ahead.

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。

1 feat   

n.功绩；武艺，技艺；adj.灵巧的，漂亮的，合适的

参考例句：

• Man's first landing on the moon was a feat of great daring.人类首次登月是一个勇敢的壮举。
• He received a medal for his heroic feat.他因其英雄业绩而获得一枚勋章。

2 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

3 illuminating   

a.富于启发性的，有助阐明的

参考例句：

• We didn't find the examples he used particularly illuminating. 我们觉得他采用的那些例证启发性不是特别大。
• I found his talk most illuminating. 我觉得他的话很有启发性。

4 hormone   

n.荷尔蒙，激素，内分泌

参考例句：

• Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
• This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

5 secreted   

v.（尤指动物或植物器官）分泌( secrete的过去式和过去分词 )；隐匿，隐藏

参考例句：

• Insulin is secreted by the pancreas. 胰岛素是胰腺分泌的。
• He secreted his winnings in a drawer. 他把赢来的钱藏在抽届里。 来自《简明英汉词典》

6 activate   

vt.使活动起来，使开始起作用

参考例句：

• We must activate the youth to study.我们要激励青年去学习。
• These push buttons can activate the elevator.这些按钮能启动电梯。

7 metabolic   

adj.新陈代谢的

参考例句：

• Impressive metabolic alternations have been undergone during embryogenesis.在胚胎发生期间经历了深刻的代谢变化。
• A number of intoxicants are associated with metabolic acidosis.许多毒性物质可引起代谢性酸中毒。

8 fatigue   

n.疲劳，劳累

参考例句：

• The old lady can't bear the fatigue of a long journey.这位老妇人不能忍受长途旅行的疲劳。
• I have got over my weakness and fatigue.我已从虚弱和疲劳中恢复过来了。

9 dehydrate   

vt.使脱水

参考例句：

• People can very quickly dehydrate in the desert.人在沙漠里很快就会脱水。
• Without these structures, many warm-blooded animals would quickly dehydrate,especially in dry climates.没有这样的结构，许多温血动物将很快脱水，特别是在干燥的气候条件下。

10 dehydration   

n.脱水，干燥

参考例句：

• He died from severe dehydration.他死于严重脱水。
• The eyes are often retracted from dehydration.眼睛常因脱水而凹陷。

11 toll   

n.过路(桥)费；损失，伤亡人数；v.敲(钟)

参考例句：

• The hailstone took a heavy toll of the crops in our village last night.昨晚那场冰雹损坏了我们村的庄稼。
• The war took a heavy toll of human life.这次战争夺去了许多人的生命。

12 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

13 carbohydrates   

n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物

参考例句：

• The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
• All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句

14 lasting   

adj.永久的，永恒的；vbl.持续，维持

参考例句：

• The lasting war debased the value of the dollar.持久的战争使美元贬值。
• We hope for a lasting settlement of all these troubles.我们希望这些纠纷能获得永久的解决。

15 onset   

n.进攻，袭击，开始，突然开始

参考例句：

• The drug must be taken from the onset of the infection.这种药必须在感染的最初期就开始服用。
• Our troops withstood the onset of the enemy.我们的部队抵挡住了敌人的进攻。

16 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

17 dilate   

vt.使膨胀，使扩大

参考例句：

• At night,the pupils dilate to allow in more light.到了晚上，瞳孔就会扩大以接收更多光线。
• Exercise dilates blood vessels on the surface of the brain.运动会使大脑表层的血管扩张。