Name: 如何早起而不痛苦（新見解） (How to Wake Up Early & Not Be Miserable (New Insights!))
Uploaded: 2025-11-04T18:37:45.000Z
Duration: 14 min 29 s

情態副詞

What if I told you there's a way to wake up incredibly early without feeling like garbage?

如果我說有個方法可以讓你超早起床，而且不會覺得像一灘爛泥，你相信嗎？

If you dread your alarm clock every morning, this video is for you, Dr.

如果你每天早上都超討厭鬧鐘聲，這支影片就是為你準備的，醫生。

轉承詞

Jubbal medschoolinsiders.com we're updating our previous how to Wake up early video because over the past five years I've learned all I can about getting quality sleep.

Jubbal medschoolinsiders.com 我們要更新之前教大家如何早起的影片，因為過去五年來，我學到了所有關於高品質睡眠的知識。

that's because I struggled to sleep effectively for many years of my life.

這是因為我人生中有好多年都為睡眠不順暢而苦惱。

I believed, like so many of us, that I was doomed to have insomnia and be a night owl, and

我曾經以為，就像我們很多人一樣，我註定要失眠，而且是個夜貓子，

In reality, I discovered the real problem was entirely behavioral and environmental.

事實上，我發現真正問題完全出在行為和環境。

Here are five sleep strategies that will have you waking up on the right side of the bed, no matter how early you have to get up.

這裡有五個睡眠策略，不管你得多早起，都能讓你精神飽滿地醒來。

First, let's start off with the number one thing I've learned about sleep over the past five Cool down your body before bed Temperature plays a major role in regulating our circadian rhythm.

首先，我們就從過去五年來我學到的第一件事開始吧：睡前讓身體冷卻下來。溫度在調節我們的生理時鐘上扮演著很重要的角色。

The pineal gland in the brain releases more of the sleep hormone melatonin as your body lowers in temperature.

大腦中的松果體會在體溫下降時釋放更多助眠的褪黑激素。

Set the temperature lower in your home by 1 to 3 degrees in the evenings.

晚上把家裡的溫度調低一到三度。

This may cost a little more on your AC bill in the summer, but it's worth it.

夏天開冷氣可能會多花一點錢，但絕對值得。

Plus, you'll recoup some of that by setting your heater lower in the winter.

而且冬天調低暖氣的費用，也能讓你省回一些。

Cooling down your bedroom facilitates a decrease in body temperature as you approach sleep.

睡前讓臥室變冷，有助於在接近睡眠時降低體溫。

Making the room cold and piling on the blankets is much better than keeping the room warm.

讓房間變冷，然後蓋厚被子，比讓房間保持溫暖好得多。

Blankets give you options when the room is cool.

房間涼爽時，被子能提供你彈性選擇。

You can stick a limb or two out from under the covers to cool down.

你可以把一兩隻手腳伸出被子外面來散熱。

Without a blanket, you're unable to regulate, meaning you may be stuck feeling warm, unable to cool down, which makes it much more likely you'll wake up in the middle of the night.

沒有被子的話，你就無法調節，這意味著你可能會一直覺得熱，無法散熱，這樣半夜醒來的機率就大大增加了。

I also shower before bed because being in a warm shower actually cools your body as it compensates for the environmental change, such as through vasodilation to allow the environment to extract more heat.

我睡前也會沖澡，因為洗熱水澡實際上會讓身體冷卻，因為身體會透過血管擴張等方式來補償環境的變化，以便環境能帶走更多熱量。

The water evaporating off your body as you exit the shower also cools you.

沖完澡後，身體水分蒸發也會幫助降溫。

Evaporative cooling also occurs whenever we sweat, which is why using a sauna before bed can also be helpful.

只要身體流汗，就會發生蒸發冷卻，這也是為什麼睡前泡三溫暖也有幫助。

Do not take a cold shower or ice bath before bed as your body will undergo compensatory warming mechanisms like vasoconstriction, making it difficult to fall asleep when you get into your comparatively warmer bed in the morning, set the temperature to rise 1 to 3 degrees before you want to wake up.

睡前不要洗冷水澡或泡冰水，因為身體會啟動代償性升溫機制，像是血管收縮，讓你早上躺進相對溫暖的床上時難以入睡，設定溫度在你想要醒來前 1 到 3 度開始上升。

Reducing the amount and type of light you're exposed to at night will also help you sleep, as the sun setting used to be a biological sign for bedtime.

減少夜間接觸的光線量和種類，也會幫助你入睡，因為日落過去曾是睡覺時間的生物訊號。

The blue light from TVs, phones, computers and other screens tells your brain that it's bright outside and messes with your circadian rhythm.

電視、手機、電腦和其他螢幕發出的藍光，會告訴大腦外面很亮，並且會打亂你的生理時鐘。

Blue light triggers the photoreceptors in our retina to send a signal to our brain to suppress the release of melatonin.

藍光會觸發我們視網膜中的感光細胞，將訊號傳送給大腦，抑制褪黑激素的分泌。

This seriously hinders our ability to fall asleep.

這會嚴重影響我們入睡的能力。

Limiting screen time in the 60 to 90 minutes leading up to your bedtime will help you fall asleep faster and increase the quality of your sleep.

睡前 60 到 90 分鐘限制螢幕使用時間，能幫助你更快入睡，並提升睡眠品質。

In short, that means you feel better when you wake up.

總之，這表示你醒來時感覺會更好。

Ideally, you don't want to use your phone at all leading up to bedtime, but

理論上，睡前最好不要用手機，但

To limit the impact blue light has on your circadian rhythm, lower the brightness on your screen and make it warmer.

為了減少藍光對你生理時鐘的影響，請調低螢幕亮度並讓它變暖。

There are built in apps on newer devices that will do this for you, like night shift on macOS and iOS, or night mode on Android.

新裝置內建的 App 就能做到這點，像是 macOS 和 iOS 的夜覽模式，或是 Android 的夜間模式。

I've programmed my smart lights to automatically dim and turn red in the evening.

我已經設定好智慧燈泡，讓它們在晚上自動變暗並轉為紅色。

Red light doesn't stimulate the blue light receptors.

When the light in my home changes from yellow to red, it reminds me to start my night routine.

當我家的燈光從黃色轉為紅色時，就會提醒我開始睡前準備。

Without this kind of automatic reminder, you leave your bedtime time up to whims and circumstances.

沒有這種自動提醒，你就會隨興或看情況決定睡覺時間。

I used to set an alarm on my phone for when it was time to wind down, but

我以前會設定手機鬧鐘提醒自己該放鬆了，但

I found the alarm was annoying and not all that motivating.

我發現鬧鐘很煩人，而且沒什麼動力。

The angle of the light around you also affects your circadian rhythm.

周遭光線的角度也會影響你的生理時鐘。

If a light is low, then it hits the top of your retina.

如果光線很低，它就會照射到你的視網膜上方。

If it's high, it hits the bottom of your retina.

如果光線很高，它就會照射到你的視網膜下方。

When the bottom of your retina is stimulated from above light, such as by overhead lights or the sun, it stimulates the circadian rhythm to reinforce wakefulness.

當視網膜下方受到上方光線（例如天花板燈或陽光）刺激時，會刺激生理時鐘，加強清醒狀態。

But lights low to the ground, such as a fire on the ground from our hunter gatherer, times hit the top of your retina, which doesn't have the same impact, so making lights dim red and low to the ground is ideal.

但像我們狩獵採集者時代，地面上的火光這種貼近地面的低處光源，會照射到視網膜上方，影響就沒那麼大，所以將燈光調成昏暗的紅色且貼近地面是最好的。

Floor lamps or night lights with warm yellow light or even better, red light as you approach bedtime are best, especially if you have to go to the bathroom in the middle of the night.

睡前最好使用暖黃光或更好的紅光落地燈或小夜燈，尤其是在半夜需要上廁所的時候。

Turning on a bright white bathroom light is the worst thing you can do as you'll be signaling to your body that it's time to wake up for the day.

在睡前打開明亮的白色浴室燈是你能做的最糟糕的事，因為這是在向你的身體發出訊號，告訴它該起床了。

The red light might look a little creepy at first or make you think Xenomorphs have just cut the power, but

紅光一開始可能會讓你覺得有點詭異，或是讓你以為是異形入侵切斷了電源，但

at least you'll maintain your circadian rhythm.

至少這樣能維持你的生理時鐘。

When it's time for bed, the red lights go off.

到了該睡覺的時間，紅燈就會熄滅。

For sleep, the room should be pitch black.

睡覺時，房間應該是完全黑暗的。

Invest in blackout curtains if streetlight or daylight depending on your sleep schedule, creeps into your bedroom.

如果路燈或白天光線會在你睡覺的時間跑進臥室，就投資購買遮光窗簾。

If you struggle with sleep, get ruthless about light exposure.

如果你睡眠上有困難，就嚴格控制光線暴露。

Even the small charging lights or on off indicators on any device in the bedroom should be taped over with electrical tape.

臥室裡任何裝置上的小充電燈或開關訓示燈都應該用電工膠帶貼起來。

Black stickers designed for this purpose are cleaner than tape and are available on Amazon and my favorites are linked below.

專門為此設計的黑色貼紙比膠帶乾淨，可以在 Amazon 上買到，我最喜歡的款式連結在下面。

Next, Expose yourself to natural light in the morning I use Philips Hue smart lights that I programmed to mimic sunrise instead of a blaring alarm clock or phone chime.

接著，早上要多接觸自然光，我用 Philips Hue 智慧燈，我設定它們模仿日出，而不是刺耳的鬧鐘或手機鈴聲。

This is particularly helpful when waking up before actual sunrise, but

這在實際日出前醒來時特別有用，但

it doesn't substitute natural morning light exposure since these lights don't get anywhere near bright enough.

它無法取代早上的自然光暴露，因為這些燈的亮度遠遠不夠。

The second step to utilizing natural light in the morning is actually going outside and being exposed to it.

早上利用自然光的第二個步驟是實際走到戶外去接觸它。

Getting direct bright sunlight in the morning is essential to reinforce your circadian rhythm, while at night our receptors are highly sensitive and even a little bit of light can derail us.

早上接受明亮的直射陽光對強化你的生理時鐘至關重要，而在晚上，我們的接收器非常敏感，即使一點點光線都可能打亂我們。

In the morning, we are less sensitive and require the higher light intensity from the sun.

早上我們對光的敏感度較低，需要陽光較強的光線強度。

This is foundational for both setting your sleep onset time later that evening and stimulating focus and alertness during the day.

這對於設定當天晚上的入睡時間，以及白天提升專注力和警覺性都非常重要。

Plus there's the added benefit of raising your body temperature.

另外還有一個額外的益處，就是能提升你的體溫。

Aim to expose yourself to direct natural light within 30 minutes or less after waking to stimulate a cortisol rise early in the day, which again reinforces your circadian rhythm.

目標是在醒來後 30 分鐘內，盡量接觸直射的自然光，以刺激早晨的皮質醇分泌，這能再次強化你的生理時鐘。

Roughly five minutes in the morning is enough.

On sunny days and on Cloudy days, do 10 minutes.

Don't stay out in the sun too long or look directly at it so you don't damage your skin or eyes.

不要在陽光下待太久，也不要直視太陽，以免傷害皮膚或眼睛。

The backbone of all of this advice is building a solid bedtime routine that you stick to every day.

以上所有建議的基礎，就是建立一個你每天都會遵守的穩固睡前習慣。

Whether or not you get quality sleep and feel refreshed in the morning and focused throughout the day depends on this routine.

你是否能獲得優質睡眠、早上感到精神煥發，以及全天保持專注，都取決於這個習慣。

What your routines look like will vary according to what works best for you, but

你的習慣會是什麼樣子，會因最適合你的方式而有所不同，但

there are some basic science backed principles to follow.

有一些基本的科學原則可以遵循。

Choose restful activities and avoid anything that exposes you to blue light or stimulates your sympathetic nervous system.

選擇能讓你放鬆的活動，並避免任何會讓你暴露在藍光下或刺激你交感神經系統的行為。

You could have all of your screens dimmed and be wearing blue light blocking glasses, but

你可以把所有螢幕調暗，戴上防藍光眼鏡，但

if you're playing a video game or solving complex practice problems, it defeats the purpose of winding down.

如果你在玩電動遊戲或解決複雜的練習題，那就失去了放鬆的目的。

Various forms of mindfulness and meditation are perfect for before bed.

各種形式的正念和冥想都很適合睡前進行。

Just like cooling your body before bed, meditation and deep intentional breathing also help to activate your parasympathetic nervous system, making it easier to relax and fall asleep.

就像睡前降低體溫一樣，冥想和深度的意向呼吸也有助於啟動你的副交感神經系統，讓你更容易放鬆入睡。

My mind used to race at night, and I know that's a common problem for many of you.

我以前晚上腦袋總是停不下來，我知道這對很多人來說都是個常見的問題。

Journaling with pen and paper before bed helped slow my mind down.

睡前用筆和紙寫日記，幫助我減緩了腦袋的運轉。

By jotting down the thoughts and plans I had racing through my head, I was able to trap them on the page and free my mind.

透過寫下腦中不斷閃過的念頭和計畫，我能將它們鎖在紙上，讓腦袋得到解放。

Reading is another great habit for close to bedtime.

閱讀也是睡前另一個很棒的習慣。

Just make sure you're reading real physical books or ensuring you have your Kindle set to dim warm light.

只要確保你閱讀的是實體書，或是將你的 Kindle 設定為暖色調的柔和燈光。

I find fiction works better than nonfiction, as nonfiction can sometimes be overly stimulating and get me motivated or inspired working against the intent to relax.

我發現小說比非小說類更能幫助我，因為非小說有時候會過於刺激，讓我感到有動力或受啟發，這與放鬆的意圖背道而馳。

However you build your bedtime routine, remember to do anything potentially wakeful before you begin, such as washing your face and brushing your teeth.

無論你如何建立睡前儀式，記得在開始前完成所有可能讓你清醒的活動，像是洗臉和刷牙。

There's no point meditating before bed if you're going to splash cold water on your face right after.

如果你洗完臉後馬上潑冷水，那睡前冥想就沒什麼意義了。

And in addition to a consistent bedtime routine, keep in mind that successful sleep hygiene occurs throughout the day.

除了規律的睡前儀式，也要記得成功的睡眠衛生是貫穿一整天的。

Don't eat, study, use your laptop or watch TV in bed, or you will subconsciously associate your bed with wakefulness.

不要在床上吃飯、唸書、用筆記型電腦或看電視，否則你會潛意識地將床與清醒連結在一起。

When you wake up, build going outside and getting natural light exposure into your morning routine.

醒來後，將外出和接觸自然光納入你的晨間習慣。

exposing yourself to sunlight within the first hour of waking will have a direct impact on your sleep quality later that night.

醒來後一小時內接觸陽光，會直接影響你當晚的睡眠品質。

Avoid stimulants in the late afternoon and evening.

Caffeine late in the day will likely be more trouble than it's worth.

傍晚攝取咖啡因，很可能會得不償失。

The average half life of caffeine is 5 hours and the range is 2 to 12 hours.

咖啡因的平均半衰期是 5 小時，範圍則在 2 到 12 小時之間。

It depends on how fast you metabolize caffeine and your sensitivity to the drug.

這取決於你代謝咖啡因的速度和你對這種藥物的敏感度。

Ideally, you also shouldn't be consuming caffeine on a daily basis as you'll develop a tolerance.

理論上，你也不應該每天攝取咖啡因，因為你會產生耐受性。

It's better to cycle your caffeine consumption to optimize the boost for when you need it.

最好是輪流攝取咖啡因，以便在你需要的時候優化提神效果。

Most videos on how to consume caffeine correctly linked in the description.

關於如何正確攝取咖啡因的大部分影片都連結在說明欄。

I personally avoid caffeine after 1 or 2pm in the afternoon.

我個人下午 1 點或 2 點後就不攝取咖啡因了。

Again, experiment if you're having trouble falling asleep or feel you're getting poor quality sleep.

再說一次，如果你有入睡困難或覺得睡眠品質不佳，請多方嘗試。