Name: 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)
Uploaded: 2022-06-17T21:01:10.000Z
Duration: 3 min 8 s
Description: 每天早上買杯咖啡提神，已成了很多上班族和學生的習慣。然而，除了咖啡以外，難道就沒有其他提神的方式了嗎？今天，就讓影片來告訴你，有哪些小撇步能讓你精神百倍吧！ 1kick your body into gear0:15 gear 指的是「使準備好」，into gear 表示「進入準備好的狀態」，這個片語常常與 get 搭配，...

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。

例外句型

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。

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。

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。

Up to sixty percent of your body is water.

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。

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。

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.

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。

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。

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。