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  • So we've all been in the position where we're lying in our bed at night.


  • And we're looking up at the sky and the stars, and we think to ourselves, "Wait, where did my roof go?"


  • Haha kidding. That just happens to me.


  • Anyway, back to the main point.


  • So, we're lying there, and then we fall asleep.


  • And before we know it, our alarm goes off, and it's time to get up.


  • So you hit the snooze button and you're lying there all comfy, cozy, and warm.


  • And you're contemplating just how much you really need to go to school or work.


  • Then that tiny voice in your head says "you have to get up."


  • So you muster up all your willpower, and then you get up.


  • To make things a bit easier, here are three strategies that I use as part of my morning routine to help me wake up.


  • The first strategy is to put your alarm clock at the other side of your room.


  • This is literally the first step to helping you wake up because you actually need to get out of your bed and go and hit the snooze button.


  • By this point, you're already standing up and out of bed.


  • Now you've just got to resist the temptation of going back to sleep.


  • I found this to help me a lot, especially on colder mornings, as the cold temperature provides a tough wake-up call.


  • The second strategy is to drink water.


  • One of the top causes of fatigue in the morning can be linked to not being hydrated well enough.


  • I used to wake up for years feeling really tired and with a slight headache, and I always wondered why.


  • It used to take me about 15 to 20 minutes to feel somewhat human after waking up.

    起床後,我通常需要 15 到 20 分鐘才感覺到真正的清醒。

  • If I had known, all I had to do was drink some water and I'd feel awake in about 3 to 5 minutes, It would have saved me a lot of fatigue.

    如果我知道的話,我能做的就是喝些水,這會讓我在 3 到 5 分鐘左右就清醒了,免於起床就感到很疲憊。

  • It doesn't even have to be that much water.


  • 250 millilitres and more will make a good difference to your waking up routine.

    250 毫升或更多的水會對你起床習慣造成很大的影響。

  • The third and arguably most important strategy is to wake up at the correct time.


  • So what is the correct time ?


  • Well, humans have a sleep cycle of about 90 minutes, and for a good night's sleep, an average of about five to six sleep cycles is required in order to feel refreshed.

    人類的睡眠週期大約是 90 分鐘,一整夜的睡眠中,平均需要 5 到 6 個睡眠週期才能感到精神煥發。

  • In other words, you want to be sleeping anywhere from seven and a half hours to nine hours per night.

    也就是說,每晚你需要睡 7.5 到 9 個小時才足夠。

  • Of course, this will vary depending on the person and their activity levels, their lifestyle, etc., but it's a general guide


  • For example, I can frequently get by on around about seven hours of sleep a night.

    舉例來說,我每晚的睡眠通常有 7 個小時。

  • However if I've been doing intense exercise during the day, I usually try and aim for about nine hours or more per night.

    然而,如果我白天有做激烈運動,我會設定睡眠目標到 9 小時或是更多。

  • Now this is just a very basic introduction to sleep cycles and sleeping patterns.


  • There's a lot more information that I could cover, but I will leave that for a separate video.


  • Try these three strategies and your waking up routine, and see how much they can benefit you.


  • The difference might only be small, but if there's an improvement, then you're on the right path.


  • If you found this video helpful then please leave a like. It really does help me and the channel out.


  • And if there's anyone out there that you think can benefit from this video, then please share it with them.


  • And thanks for watching.


So we've all been in the position where we're lying in our bed at night.



影片操作 你可以在這邊進行「影片」的調整,以及「字幕」的顯示

A2 初級 中文 睡眠 鬧鐘 週期 分享給 清醒 幫助

3個快速小貼士讓你更容易醒過來 (3 Quick Tips for Waking Up More Easily)

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    Shinichiro 發佈於 2021 年 01 月 14 日