and we're looking up at the sky and the stars,

看著天空上的星星，

and we think to ourselves, "Wait, where did my roof go?"

心想：「等等！我的天花板呢？」

Haha, kidding. That just happens to me.

哈哈開玩笑的，只有我會這樣想。

Anyway, back to the main point.

不管如何，回到重點。

So, we're lying there, and then we fall asleep.

我們躺在床上，然後睡著。

And before we know it, our alarm goes off, and it's time to get up.

不知不覺中，鬧鐘響了，是時候該起床了。

So you hit the snooze button and you're lying there all comfy, cozy, and warm.

你按下貪睡按鈕，繼續躺回舒適又溫暖的被窩。

And you're contemplating just how much you really need to go to school or work.

然後掙扎著到底要不要去上課或工作。

Then that tiny voice in your head says, "you have to get up."

這時，有個微小的聲音在你腦海裡說：「你必須起床！」

So you muster up all your willpower, and then you get up.

因此你集結所有意志力，然後起床。

To make things a bit easier, here are three strategies that I use as part of my morning routine to help me wake up.

為了讓起床不再那麼艱難，這裡分享給你三個秘訣，每天早上幫助我起床小撇步。

The first strategy is to put your alarm clock at the other side of your room.

第一，把鬧鐘放到房間的另一端。

This is literally the first step to helping you wake up because you actually need to get out of your bed and go and hit the snooze button.

這也是幫助你醒來的第一步，因為你必須真的下床去按貪睡鬧鐘。

By this point, you're already standing up and out of bed.

這時，你已經差不多起床了。

Now, you've just got to resist the temptation of going back to sleep.

現在你只需對抗再次躺回床上睡覺的誘惑。

I found this to help me a lot, especially on colder mornings, as the cold temperature provides a tough wake-up call.

這對我幫助真的很大，尤其是在很冷的早晨，寒冷讓人更難離開被窩。

The second strategy is to drink water.

第二，喝水。

One of the top causes of fatigue in the morning can be linked to not being hydrated well enough.

造成早晨疲勞的主要原因可能跟水分不足有關。

I used to wake up for years feeling really tired and with a slight headache, and I always wondered why.

幾年來，我起床都會感到疲倦，伴隨輕微頭痛，我一直都很想知道原因。

It used to take me about 15 to 20 minutes to feel somewhat human after waking up.

起床後，我通常需要 15 到 20 分鐘才感覺真的像個人。

If I had known, all I had to do was drink some water and I'd feel awake in about 3 to 5 minutes, It would have saved me a lot of fatigue.

如果早知道喝水就可以在 3 到 5 分鐘左右清醒的話，我就不用忍受那麼長時間的疲憊了。

It doesn't even have to be that much water.

不用喝太多水。

250 millilitres and more will make a good difference to your waking up routine.

250 毫升左右的水能對你的起床習慣造成很大的影響。

The third and arguably most important strategy is to wake up at the correct time.

第三個，也是最重要的策略就是在對的時間點起床。

So what is the correct time ?

什麼是對的時間？

Well, humans have a sleep cycle of about 90 minutes,

人類睡眠週期大約是 90 分鐘，

and for a good night's sleep, an average of about five to six sleep cycles is required in order to feel refreshed.

一整夜的睡眠中，平均需要 5 到 6 個睡眠週期才能感到精神煥發。

In other words, you want to be sleeping anywhere from seven and a half hours to nine hours per night.

也就是說，每晚你需要睡 7.5 到 9 個小時才足夠。

Of course, this will vary depending on the person and their activity levels, their lifestyle, etc.,

當然這取決於每個人的活動量、生活方式等等，

but it's a general guide.

這只是普遍性指南。

For example, I can frequently get by on around about seven hours of sleep a night.

舉例來說，我每晚通常睡 7 小時。

However, if I've been doing intense exercise during the day, I usually try and aim for about nine hours or more per night.

但如果我白天有做激烈運動，我會將睡眠目標調到 9 小時或更多。

Now, this is just a very basic introduction to sleep cycles and sleeping patterns.

這只是睡眠週期和睡眠模式的基本介紹。

There's a lot more information that I could cover, but I will leave that for a separate video.

還有很多資訊可以探討，但我會留在別的影片中分享。

Try these three strategies and your waking up routine, and see how much they can benefit you.

試試這三個祕訣，幫助你改變起床習慣，看看這會如何改善你的生活。

The difference might only be small, but if there's an improvement, then you're on the right path.

差異可能不大，但如果有所改善，那代表你做對了。

If you found this video helpful then please leave a like. It really does help me and the channel out.

如果你覺得這支影片有幫助的話，請幫忙按讚，給予鼓勵。

And if there's anyone out there that you think can benefit from this video, then please share it with them.

如果你覺得這支影片能幫助到某人，也請分享給他們。

And thanks for watching.

感謝收看！