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  • So we've all been in the position where we're lying in our bed at night,


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


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


  • Haha, kidding. That just happens to me.


  • Anyway, back to the main point.


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


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


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


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


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


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


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


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


  • 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.


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


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


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


  • The second strategy is to drink water.


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


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


  • 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.


  • 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.


  • So what is the correct time ?


  • 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.,


  • but it's a general guide.


  • 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.


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


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


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


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


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


  • And thanks for watching.


So we've all been in the position where we're lying in our bed at night,


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