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  • Coffee or caffeine in the morning is a necessity.

    咖啡和咖啡因對大家而言是不可或缺的。

  • After all, it stimulates your central nervous system, elevates your mood, and increases your alertness.

    要知道,咖啡能刺激你的中樞神經讓心情變好,還能提升反應力。

  • But for those times that it's not available or for those who don't drink it, here are some scientific tips to kick your body into gear.

    但如果剛好手邊沒有咖啡或著平常不喝咖啡的人,我們提供一些讓你身心都能精神百倍的科學小撇步。

  • Number one, find the light.

    第一,找出那道光。

  • Melatonin is a hormone secreted by the brain, and is critical in regulating your sleep.

    褪黑激素是種大腦分泌用來調節睡眠程度的荷爾蒙。

  • When it's dark, your body produces more melatonin, making you sleepy.

    當光線昏暗時,你的身體會分泌較多褪黑激素,讓你昏昏欲睡。

  • And when it's light, the production of melatonin drops.

    而當光線充足時,身體則所分泌的褪黑激素會減少。

  • So open those curtains, go outside, and expose yourself to light in the morning to decrease melatonin production and physiologically wake your body up.

    因此早上起床時,不妨打開那窗簾,走出房間,讓身體曬曬太陽以降低褪黑激素的分泌,並讓你的身體徹底醒來。

  • If you have to wake up in darkness, try an illuminating alarm clock.

    如果你必須要在昏暗的房間醒來,不妨試試照明鬧鐘。

  • They slowly fill your room with light to wake you up naturally.

    它能慢慢增加房間裡的光線,讓你自然地醒來。

  • Two, end your shower with cold water.

    第二,洗完澡後沖冷水。

  • Studies show that exposing yourself to cold water can activate components of the brain responsible for regulating wakefulness, making you feel alert.

    研究顯示,沖冷水可以啟動大腦掌控警覺的部位,提高你的注意力。

  • Researchers have also found that the shock of cold shower water can increase your metabolic rate further, reducing feelings of fatigue.

    研究者也發現冷水澡的刺激能增進身體的新陳代謝,並減少疲勞感。

  • Three, hydrate yourself.

    第三,多喝水。

  • Up to sixty percent of your body is water.

    身體有 60% 的成分是水。

  • While sleeping, you sweat, breathe, get up to urinate, or poop, all of which dehydrate you.

    當你在睡覺時,你會流汗、呼吸、起來上小號、大號,而這些舉動都會消耗水分。

  • Studies show that even mild dehydration decreases alertness, increases fatigue, and negatively affects mental concentration.

    研究顯示,即便是輕微的脫水症狀都能降低注意力甚至增加疲勞感,讓專注力下降。

  • So in the morning, grab a glass of water to replenish your fluids to fight off that tired feeling.

    所以建議一早起來就喝杯水補充體液,以戰勝瞌睡蟲。

  • And don't forget to drink water throughout the day to stay alert.

    當然,別忘了整天都要補充水分,以保持注意力。

  • Four, eat a healthy breakfast.

    第四,吃頓營養的早餐。

  • Researchers have found that participants feel more alert after consuming a meal first thing in the morning.

    研究者發現受試者起床後馬上吃早餐注意力會顯著地提高。

  • If the meal was high in simple sugars, like a donut, the alertness wore off quickly, whereas if the meal was high in fiber and carbohydrates, like oats, alertness lasted longer throughout the morning.

    而如果食物富含單醣類,例如甜甜圈人們吃完後注意力會快速下降,但如果食物富含纖維以及碳水化合物,像是燕麥,人們吃完後注意力能維持整個早上。

  • Another study found that breakfasts high in fat taste better, but led to consuming more food throughout the day as opposed to a high fiber and carbohydrate breakfast which satiated hunger and increased cognitive function throughout the day.

    另一則研究發現早餐如果富含脂肪,雖然吃起來很美味,但會讓人們一整天吃下更多額外食物,相反的,富含纖維與碳水化合物的早餐 能讓增加飽足感,並提升一整天的認知能力。

  • Five, drink some orange juice.

    第五,喝些橘子汁。

  • Citrus fruits ,like oranges, are rich in molecules called "flavonoids".

    橘子等柑橘類的水果富含一種叫做「黃酮」的分子。

  • Flavonoids have been linked to slowing cognitive decline due to aging, and decreasing the onset of Neurodegenerative diseases, like Alzheimers.

    研究顯示,黃酮能減緩因年齡而造成的認知衰退,還能減緩神經衰退疾病的發病機率,例如阿茲海默症。

  • One study found that participants who consumed flavonoid-rich orange juice had increased alertness and cognitive function compared to their counterparts who were fed a placebo.

    一篇研究發現受試者飲用富含黃酮的橘子汁後,與服用安慰劑的受試者比較起來,注意力與認知能力有顯著增加。

  • Number six, be physically active in the morning.

    第六,早上多運動。

  • Studies have found that physically active students perform better on tests than those who are less active.

    研究顯示,常運動的學生能夠在課業上表現的比那些不常運動的學生來的好。

  • Physical activity enhances cognition due to the increased blood flow throughout the body, providing your brain with more oxygen and increasing mental performance.

    運動能提升認知能力,主要是因為血流量增加而當身體血流量增加,大腦的供氧量也隨之增加,進而提升精神。

  • And the hippocampus, which is part of the brain critical for learning and memory, is highly active during exercise.

    另外,海馬迴,也就是大腦裡負責掌控學習與記憶的區域,在人們運動時會高度活躍。

  • And seven, listen to music.

    第七,聽音樂。

  • Music has the ability to create a state of arousal, causing pupils to dilate and blood pressure to increase.

    音樂能讓人產生情緒起伏,使瞳孔擴張,血壓上升。

  • It can also increase activation in regions of the brain associated with movement and emotion while potentially releasing the "feel good" chemical, dopamine, throughout your body.

    聽音樂也能活化腦部與運動和情感相關的部分,並可以促使大腦分泌使人「感覺良好」的化學物質,也就是多巴胺到全身上下。

  • So build that wake up playlist.

    所以開始建立早上起床專用的歌單吧。

  • And subscribe for more weekly science videos.

    還有記得訂閱我們,以獲得更多每周科普影片。

Coffee or caffeine in the morning is a necessity.

咖啡和咖啡因對大家而言是不可或缺的。

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早上不喝咖啡也能精神百倍?七個早晨醒腦小撇步(7 Tips To Wake Up Without Coffee)

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    李宣億 發佈於 2022 年 06 月 17 日
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