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  • For many of us, waking up early is a huge pain in the ass.

    對大多數的人而言,早起是一件非常痛苦的事。

  • Some of us like to address this problem by setting alarm clocks, but then we often find ourselves feeling tired and sluggish.

    有些人喜歡設定鬧鐘來解決這個問題,但我們總是覺得疲憊、懶散。

  • So how exactly does one wake up early and not feel tired?

    所以到底怎麼樣才能早起並且不感到疲憊?

  • There are three things you need to do in order to wake up early every single day filled with energy.

    你必須做三件事才能讓自己能每天早起且充滿活力。

  • And the first is to control your lighting.

    首先是控制你的光線。

  • Sleep is regulated by the hormone melatonin which is affected by the light that hits your skin.

    睡眠是由褪黑激素所調節,而它會受到照射到你的皮膚上的光線影響。

  • A long time ago, before the invention of electric lighting, our bodies used this method to allow us to stay awake when the sun was out and allow us to feel tired and rest when the sun went down.

    很久以前,在電燈發明之前,我們的身體用此方法讓我們日出時保持清醒,日落後感到疲勞、想休息。

  • However, nowadays there's artificial lighting everywhere--in our rooms, and on our screens, on our phones.

    然而,現今人造光線到處都是,在我們的房間裡、電腦螢幕和手機螢幕上。

  • We are constantly bombarding our body with white light which prevents the production of melatonin.

    我們持續地讓身體暴露在白光下,這阻礙了褪黑激素的分泌。

  • This is why we have such a hard time falling asleep.

    這就是為什麼我們這麼難睡著。

  • Because at hours way past sunset, we still have these screens and indoor lights blasting us with a ton of white light.

    因為在日落好幾個小時後,我們的身邊仍接收來自這些螢幕和室內燈的白光。

  • The best way to combat this is by installing an app called f.lux on your computer, also called Twilight on your phone.

    對抗這個問題最好的辦法就是在你的電腦上安裝一個叫 f.lux 的應用程式,它在你的手機上叫 Twilight。

  • This app changes the lighting on your screen throughout the day.

    這個應用程式隨著時間流逝而改變螢幕的光線。

  • So when the sun starts to set, it changes the light on your screen from white light to yellow light, which simulates the sun setting and allows melatonin to be produced naturally.

    所以當太陽開始下山時,它就把你的手機螢幕從白光變成黃光,這模擬了日落,並讓你可以自然生成褪黑激素。

  • Lighting is also very important when it comes to feeling energized and awake in the morning.

    光線對於早晨感到清醒並精力充沛也很重要。

  • You want to keep your blinds open, so that when the sun rises, the natural white light can hit your body and prevent additional production of melatonin.

    你得把窗簾開著,如此當太陽升起時,天然的白光就能照到你身上,防止身體分泌多餘的褪黑激素。

  • This will prevent you from feeling sleepy in the mornings.

    這會讓早上不再覺得困。

  • The second tip is to only use your bed for one thing and one thing only, which is to sleep.

    第二個祕訣是只用你的床來做一件事,而也只有那件事,就是睡覺。

  • A lot of us like to browse our phones in bed or watch TV or even eat, and this is bad because our brains look for cues for habits.

    很多人喜歡在床上滑手機或是看電視或甚至是吃東西,但這並不好因為我們的腦袋會慢慢習慣這樣的模式。

  • What this means is that when you do any of these activities in bed, your brain starts to associate your bed with eating or watching shows and this causes you to feel cravings such as hunger.

    這個的意思是當你在床上做這些事時,你的腦袋會開始把你的床和吃東西或是觀賞節目連結在一起,而這將讓你感到像是想吃東西的渴望。

  • So when you use your bed for only sleep, your brain starts associating it with only sleep.

    所以當你只把你的床拿來睡覺,你的大腦就會開始只把它和睡覺連結在一起。

  • So the moment you lay in bed instead of feeling hungry or excited due to constantly watching shows or eating in bed, you'll feel tired.

    所以當你躺在床上時,你將感到疲倦,而不是因為不斷地觀賞節目或是在床上吃東西而感到飢餓或是興奮。

  • If you find yourself having a hard time to fall asleep, it's perfectly okay to read a book.

    如果你發現自己很難睡著,閱讀一本書非常地適合你。

  • Reading isn't nearly as stimulating as browsing through your phone or watching TV, so you'll find yourself feeling sleepy in no time.

    閱讀不完全像滑手機或是看電視般刺激,所以你會發現自己很快就想睡覺。

  • The last tip is hands down the most important, and it's going to sound rather obvious.

    最後一個秘訣無異議地是最重要的一個,而它也十分地淺顯易懂。

  • It's getting enough sleep.

    就是要有充足的睡眠。

  • The truth of the matter is if you're not getting enough sleep, it doesn't matter what trick you pull, you will wake up feeling tired.

    真相是如果你沒有充足的睡眠,不管你用了甚麼秘訣,你都會在起床後感到疲倦。

  • Your body needs a certain amount of sleep to function properly.

    你的身體需要一定時數的睡眠才能好好運作。

  • It's just a biological fact.

    這只是一個生物上的事實。

  • So what you need to do is you need to count back nine hours from when you need to wake up, and set that as your bedtime.

    所以你要做的事是你必須從你需要起床的時間倒回去數九小時,然後把它設定為你上床睡覺的時間。

  • So let's say that you have to leave for work or school at 8 a.m., then you need to go to sleep at 11 p.m.

    所以我們假設你必須在早上八點去上班或是上學,那麼你必須在晚上十一點時去睡覺。

  • And this sounds like common sense, but the trick is to always head to bed around the same time every single day.

    這聽起來很像常識,但訣竅就是每天都在一樣的時間上床睡覺。

  • If you do that, then you'll naturally start feeling tired at around 10 p.m. or 11 p.m., which makes it very easy for you to fall asleep on time.

    如果你這麼做了,那你將自然而然地在晚上大概十點或是十一點時開始感到疲勞,這會讓你變得非常容易準時入睡。

  • If you can follow these three concepts, you'll find yourself waking up earlier and feeling better in no time.

    如果你可以遵照這三個秘訣,你會發現自己變得更早起且馬上感到有活力。

For many of us, waking up early is a huge pain in the ass.

對大多數的人而言,早起是一件非常痛苦的事。

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覺得瞌睡蟲纏身,怎麼睡都睡不飽嗎?三個讓你不再賴床的終極祕密 (How To Wake Up EARLY And NOT Feel Tired)

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    Julia Kuo 發佈於 2019 年 05 月 22 日
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