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

然後看著天空和星星，心想：「等等！我的天花板呢？」

Haha kidding. That just happens to me.

哈哈開玩笑的，我真的這樣想過。

Anyway, back to the main point.

不管如何，回到重點。

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

當我們躺在床上，然後睡著，

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

不知不覺中，我們的鬧鐘響了，是時候該起床了。

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

你按下貪睡按鈕後，繼續躺在舒適又溫暖的被窩裡。

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

然後你正在掙扎到底要不要去上課或工作。

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

這時有個微小的聲音在你腦海裡說：「你必須起床！」

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

因此你集結所有的意志力，然後起來了。

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

為了讓你更容易起床，這裡分享給你三個秘訣，這些是每天早上幫助我起床的好策略。

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

第一個策略是將你的鬧鐘放到房間的另一側。

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.

也是幫助你醒來的第一步，因為你必須下床去按貪睡鬧鐘。

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

因為如此，你已經起床了。

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

現在你必須對抗再次躺回床上睡覺的誘惑。

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

我發現這個真的幫助我很大，尤其是很冷的早晨，寒冷的溫度讓人難以忍受。

The second strategy is to drink water.

第二個策略是喝水。

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

造成早晨疲勞的主要原因可能跟水分不足有關，

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

過去幾年來，我起床時都感到疲倦，還有輕微頭痛，我一直都想知道原因。

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.

你不需要喝太多水。

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.

第三個也是最重要的策略就是在對的時間點起床。

So what is the correct time ?

那麼什麼是對的時間？

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

當然這將取決於人們的活動量、生活方式等等，這只是一般的指南。

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.

這只是對睡眠週期和睡眠方式做簡單的介紹。

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

還有很多資訊可以探討，但我會留在別的影片中分享。

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

嘗試這三個祕訣改變你的起床習慣，看看它們會帶給你多大的好處。

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

差異可能很小，但如果有改善的話，那麼代表你做對了。

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

如果你覺得這個影片很有幫助的話，請幫忙按讚，這會給我和我的頻道最大的鼓勵。

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

如果你覺得這個影片可以幫助到某些人，請分享給他們。

And thanks for watching.

謝謝收看！