Just five more minutes, Mom.

媽！再五分鐘啦。

But that never really helps, does it?

這樣講好像沒什麼用？

Hey there, snoozers. Trace here for Dnews.

哈囉，各位貪睡蟲，我是 Dnews 的 Trace。

Thanks for watching and check this out-- new set!

感謝大家收看。你們看！新佈景！

It's awesome.

超棒的。

I had a roommate in college whose alarm went off at 7:15 for his 8 am class.

我大學的室友，8 點有課，早上 7:15 他鬧鐘就會開始響。

The radio as loud as the volume would go, he didn't even flinch or wake up.

鬧鐘調到最大聲還是完全沒有反應，也沒有起來。

But I almost hit the ceiling, it scared me so much.

但我差點嚇到撞到天花板。

We've done a lot of videos on sleep.

我們做過很多睡眠相關的影片了。

We even actually have a sleep playlist you can check out.

我們甚至有一整個播放清單都在講睡眠，大家可以看看。

But waking up... some days I just don't wanna get up.

但說到起床…有時候我就是不想起來。

Social jet lag, or the idea we have to wake up before our natural rhythms want us to wake up, affects 70 percent of the population, according to a study in Current Biology.

社交時差，也就是我們必須要比自然醒的時間更早起床，根據 Current Biology 期刊研究，70% 人口都受「社交時差」影響。

And difficulty waking up is called sleep inertia.

而很難起床則被稱為「睡眠遲鈍」

A 2013 study in PlosOne describes it as, "a temporary period of reduced alertness and impaired performance."

2013 年 PlosOne 研究形容這段短暫時間「警覺心下降、表現不如往常」

Scientific symptoms of sleep inertia are poor memory and reaction time, inability to perform basic math and the suffering of alertness or attention.

睡眠遲鈍症狀包括記憶力差、反應遲鈍、無法做基本算數、無法提高警覺及集中。

These symptoms can persist for an hour and usually occurs when you wake up during slow-wave sleep.

這些症狀可能會持續一個小時，且通常好發於從深度睡眠中醒來時。

Sleep comes to humans in order across four stages:

人類的睡眠依序分成四個階段：

Stage 1 is the transition from wakefulness to a light sleep.

第一階段是從清醒至淺層睡眠。

During this 5 to 10 minute stage, the electrical signals pulsing through your brain form theta waves.

在這五到十分鐘之間，大腦裡的電波會形成 theta 波。

The next 20 minutes is Stage 2.

接下來的二十分鐘則是第二階段。

The brain is producing rapid bursts of activity called sleep spindles, and the heart rate slows, and body temperature fluctuates and dips.

大腦內會產生一陣陣稱作睡眠紡錘波的活動，且心跳漸緩、體溫產生變化並逐漸下降。

Stage 3 is slow-wave sleep or delta sleep.

第三階段是慢波睡眠，也稱作 delta 波深睡。

This lasts about an hour, and brain activity comes in the form of delta waves.

這會持續大約一小時，此時大腦會活動產生 delta 波。

People in this stage aren't responsive when you call their name, and abnormal behaviors like bed-wetting or sleepwalking are a part of the end of this stage.

在此睡眠階段，人對於外界的呼叫不會反應，而尿床或是夢遊等異常行為也發生在此階段末期。

That's where you get to Stage 4, that's famous REM sleep when dreams happen, everybody knows about that!

接著就會來到第四階段，著名的快速動眼期。大家都知道，在這階段會做夢。

When you fall asleep, you go through stage one and then to stage two. Then three, four, then back to two.

睡著之後，你會先經歷第一階段，再到第二，接著三、四，再回到二。

Then three, four, then back to two. You'll do this four to five times in a night of sleep.

再一次三、四，然後回到二。一個晚上大約會重複四到五次這個循環。

If your alarm goes off when you're in stage three, the deepest of sleep, then you'll be jolted awake, and you'll get the worst of sleep inertia!

如果鬧鐘在第三階段響起，也就是最熟睡的時候，你就會猛然醒來，並伴隨嚴重睡眠遲鈍。

This is usually when people describe like they were being "hit by a truck" when they wake up.

許多人會形容這時候起床像是「被卡車撞到」

The hormones surging through your body that keep you in a deep sleep are still floating around, affecting your now awake body.

那些讓你維持熟睡的激素還在你體內流動，影響「已經起床」的你。

Sleep inertia is still being studied, it was only named in the late 70s

睡眠遲鈍還在研究當中，這個名稱在 70 年代才出現。

So, say it with me now, MORE RESEARCH IS NEEDED!

所以，跟我一起唸：我們還需要更多研究！

But what we do know is the best medicine is to get out of bed and turn on the lights and get going

但目前知道的是，最好的解決方法就是起身開燈，然後動起來。

because the retina is directly connected to the suprachiasmatic nucleus, or SCN.

因為視網膜與視叉上核是接在一起的。

The SCN controls our sleep-wake cycle and the release of melatonin, which is a hormone that triggers the sleeping part of the sleep/wake cycle.

視叉上核控制睡眠循環及褪黑激素，也就是刺激睡眠激素的分泌。

Your phone, that doesn't count. You need to actually get up and see some daylight.

看手機不算，你需要真正起床看到陽光。

It's true that at night the blue light from your phone and your tablet screens mess with your SCN regulation of that sleep/wake cycle.

的確，晚上手機跟平板螢幕的藍光會影響視叉上核，擾亂睡眠循環。

So don't use them before you go to sleep.

所以不要在睡前用手機。

But a study in PlosOne found that increasing that blue light in the morning doesn't increase brain alertness during sleep inertia.

但 PlosOne 的一項研究也發現，早上增加接觸藍光無法幫助大腦在睡眠遲鈍階段提高警覺。

So, grabbing your phone first thing isn't gonna save you.

所以一大早滑手機是沒用的。

Also, the snooze button is NOT your friend.

而且，貪睡按鈕對你一點好處都沒有。

If you're jolted from slow-wave sleep and allow your brain to drop into sleep again, you're gonna start the whole sleep cycle over, causing you to feel even worse.

如果你從慢波睡眠中被吵醒，又讓你的大腦進入睡眠，睡眠循環會重新開始，導致你更加沒精神。

And don't set alarms every half an hour, you're not gradually waking yourself up.

也不要半個小時就設一個鬧鐘，這不會漸漸讓你清醒。

You're interrupting and restarting your sleep cycle over and over again.

只會不斷地打斷、又重新開始你的睡眠循環。

I'm guilty of this, so are many of you. It is the worst, just stop it.

我也會這麼做，但結果真的很糟，趕快停止吧！

Like everything, having a healthy sleep/wake cycle requires effort -- like running a race, we have to train to be good at it.

跟所有事情一樣，想有健康的睡眠週期需要努力，就像賽跑需要練習，才能跑得快一樣。

Waking up is no different.

起床也同樣需要努力。

You can set one alarm, you can make yourself wake up when it goes off.

你可以設一個鬧鐘，強迫自己一響就起來。

And it's gonna be terrible for a while, but it'll get better.

一開始可能會很糟，但慢慢會變好的。

Take down the blackout curtains so you get some daylight and that will help because your retinas will tell your SCN it's wakeup time.

把遮光的窗簾拿掉，讓陽光照進來，視網膜才會告訴視叉上核：「該起床了」

If you wake up early on the weekend too, you won't throw off your weekday sleep schedule!

如果週末也同樣早起，平日的睡眠時程就不會被打亂。

A morning routine is the best. And everyone is different.

早上做事情最棒了！雖然每個人習慣都不一樣。

But luckily, wakefulness is actually really easy to train, but only you can do it.

幸好，起床其實滿容易訓練的，但只有自己能做到。

I used to be a night owl, I'd be up till two, three in the morning, and wake up mid-day.

我以前也是夜貓子，兩、三點睡，中午才起床。

But having to be up to everyday for DNews has made me a morning person in some ways, and it's completely changed my sleep/wake cycle.

但自從每天來 DNews，我也慢慢變成早起鳥了，這完全改變了我的睡眠時程。

And you know what? I kind of love it.

但我其實滿喜歡這樣的！

Do you wanna change your sleep schedule? Go head and tell us about it down below. Leave some tips if you got some, and make sure you subscribe for more Dnews.

你也想改變自己的睡眠時程嗎？在下方留言告訴我們並分享你的撇步，也別忘了訂閱 Dnews 呦！