Name: 早上起床都很痛苦嗎？Life Noggin 教你讓你的早晨不再如此可怕！ (Make Your Mornings Not Suck)
Uploaded: 2025-04-14T21:01:30.000Z
Duration: 3 min 4 s

形容詞最高級

Maybe you woke up exhausted, looked at your phone, saw the worst news you've ever seen since yesterday's news,

也許你疲憊不堪地醒來，看了看手機，看到了自昨天新聞以來最糟糕的新聞，

現在進行式

got depressed, realized you were running late, so you skip breakfast, but then that just left you feeling stressed and hungry and you're vibrating with anger in your car in bumper-to-bumper traffic.

情緒低落，意識到自己要遲到了，於是你不吃早餐，但這只是讓你感到壓力和飢餓，你在車水馬龍的車流中憤怒地震動著。

Let's try to fix that in this video, shall we?

讓我們通過這部影片來解決這個問題，好嗎？

Everyone has terrible mornings from time to time.

每個人時不時都會有糟糕的早晨。

The good news is that there are steps that you could take to avoid it and actually have a good morning.

好消息是，你可以採取一些措施來避免這種情況，從而真正度過一個美好的早晨。

The phone went later in the video, especially, but the first step is getting enough sleep.

尤其是，手機在影片的後半段，但第一步是要保證充足的睡眠。

"Get lots of sleep = wake [up] better. Blocko is genius man!"

「保持充足的睡眠等於更好起床。Blocko 真天才！」（學酸民的嘲諷語氣）

But I need to stress the importance here.

但我必須強調這一點的重要性。

In addition to being good for your health, a good night's rest is good for your mood and can also reduce your stress level.

除了有益健康外，良好的夜間休息還能改善心情，減輕壓力。

Adults 18 and over need at least seven hours of sleep each night, while teens need eight to 10 hours.

18 歲及以上的成年人每晚至少需要 7 小時的睡眠，而青少年則需要 8 到 10 小時。

Getting enough sleep will also make sure the next step is much easier, which is don't hit the snooze button.

充足的睡眠還能確保下一步更輕鬆，那就是不要按貪睡按鈕。

Set your alarm so you have enough time to do your morning routine, and when it goes off, get up.

設置好鬧鐘，以便有足夠的時間完成早上的例行公事，鬧鐘一響就起床。

Hitting snooze once can easily snowball and before you know it, you have less than five minutes to get to your morning meeting.

按一次貪睡按鈕就會像滾雪球一樣越滾越大，不知不覺中，你只有不到五分鐘的時間去參加晨會了。

Stop lying to yourself, you hit snooze, you lose your job.

別再自欺欺人了，按貪睡按鈕就會丟掉工作。

If you need some motivation, try putting your alarm clock across the room so you physically have to get up to turn it off.

如果你需要一些動力，可以試著把鬧鐘放在房間的對面，這樣你就不得不起來關掉鬧鐘。

Or if you prefer a gentler method, use a wake-up light or an alarm that gradually increases in volume to lull you awake.

或者，如果你喜歡更溫和的方法，可以使用喚醒燈或逐漸增大音量的鬧鐘來讓你清醒。

Lo-fi hip hop beats to wake up to, anyone?

有誰也是聽 Lo-fi hip hop 音樂醒來的？

Once you're up and Adam, the next step is to avoid looking at your phone.

起床後，下一步就是不要看手機。

This one is crucial, but extremely difficult.

這一點至關重要，但也極其困難。

I know it's tempting and that 75% of us sleep next to our phones, but checking email or social media first thing in the morning typically just leads to stress and sadness.

我知道這很誘人，而且我們中 75% 的人睡覺時都會抱著手機，但早上第一件事就是查看電子郵件或社交媒體通常只會導致壓力和悲傷。

If you need help with this one, you can leave your phone in another room.

如果你需要幫助，可以把手機放在另一個房間。

You don't need to drain your brain of dopamine before the first toilet speed run any percent you attempt in your bathroom.

你不需要在浴室裡嘗試的第一次如廁加速跑之前就耗盡大腦中的多巴胺。

And then you could jump to the next step, which is eating a healthy breakfast.

然後你可以跳到下一步，即吃一頓健康的早餐。

After going seven to 10 hours without any food or water, your body does need some energy.

在 7 到 10 個小時沒有進食或飲水後，身體確實需要一些能量。

Plus eating breakfast makes you feel more alert and productive at school or work and gives you the boost needed for the next step, which is to get moving.

此外，吃早餐會讓你在學校或工作中更有精神，更有成效，並為下一步，也就是動起來，提供所需的動力。

I'm not saying do a whole gym routine before the sun's up, by the way, just a light five to 10 minute workout, stretching, or even a short walk will get your blood and oxygen flowing, helping you feel more awake and ready for the day.

順便說一下，我並不是說要在太陽昇起前做一整套健身操，只要做 5 到 10 分鐘的輕微鍛鍊、伸展運動，甚至短途散步，就能讓你的血液和氧氣流動起來。

In addition, regular exercise can reduce stress and symptoms of mental health issues as well as improve your memory and your sleep.

此外，經常鍛鍊還能減輕壓力和心理健康問題的症狀，改善記憶力和睡眠，讓你感覺更加清醒，為一天的工作做好準備。

Finally, practice some self-care. This can include a relaxing shower, meditation, quietly enjoying your coffee, journaling, whatever makes you happy.

最後，進行一些自我保健，這可以包括放鬆淋浴、冥想、靜靜地品嚐咖啡、寫日記等任何能讓你開心的事情。

Make sure you carve some time to slow down and relax before you start your day.

確保在開始一天的工作之前，抽出一些時間放慢腳步，放鬆身心。

So really commit to trying these and see what happens.

所以，你一定要試一試，看看會發生什麼。

And be honest, what's your morning routine like now?

說實話，你現在的早晨例行公事是怎樣的？

也許可以在評論中分享一些智慧。

Or let me know what I should make a video on next.

或者讓我知道下一步該拍什麼影片。

As always, my name is Blocko, this has been Life Noggin. Don't forget to keep on thinking.

一如既往，我叫 Blocko，這裡是 Life Noggin，別忘了繼續思考。