字幕列表 影片播放
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So we've all been in the position where we're lying in our bed at night.
我們每天晚上都會躺在自己的床上,
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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?」
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Haha kidding. That just happens to me.
哈哈開玩笑的,我真的這樣想過。
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Anyway, back to the main point.
不管如何,回到重點。
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So, we're lying there, and then we fall asleep.
當我們躺在床上,然後睡著,
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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。
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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。
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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。
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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!」
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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。
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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。
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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。
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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。
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By this point, you're already standing up and out of bed.
因為如此,你已經起床了。
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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。
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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。
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The second strategy is to drink water.
第二個策略是喝水。
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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,
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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。
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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。
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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。
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It doesn't even have to be that much water.
你不需要喝太多水。
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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。
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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。
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So what is the correct time ?
那麼什麼是對的時間?
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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And thanks for watching.
謝謝收看!