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  • How often do you actually wake up feeling energized?

    多久一次,你能夠有精神地起床呢?

  • How many times a week do you get up when your alarm rings, without hitting the snooze button?

    一個禮拜你可以在鬧鐘一響就起床,而不是按下貪睡按鈕?

  • Nothing is worse than going to bed early, only to wake up still feeling exhausted.

    沒有什麼比早睡後醒來卻還是疲憊不已更糟糕的了。

  • There are number of factors that affect how tired you feel in the morning, and you probably have some habits that are robbing you off your energy.

    生活中某些因素是導致疲憊的兇手,而有些習慣也會使你無精打采。

  • We'll look at some of the solutions that you should adopt, which will help you wake up early and well rested.

    我們會給予一些能夠使你早起且精神百倍的建議。

  • Let's get started.

    事不宜遲,開始吧!

  • 1. Stop snoozing.

    第一點:不要再貪睡了。

  • When you snooze, you're not really getting more sleep.

    當你按下貪睡鈕,你並不會因此得到更充足的睡眠。

  • It doesn't make you feel better about waking up.

    它並不會讓你在起床後更有精神。

  • It actually does nothing beneficial for you.

    這其實毫無幫助。

  • Every single time you hit the snooze button you wake up feeling more tired.

    你只會感到更疲憊而已。

  • This is because our sleep consists of 90 minute cycles.

    這是因為人的一個睡眠週期大概是 90 分鐘。

  • When you fall back asleep for such a short amount of time, your alarm wakes you up in the middle of your sleep phase, which will leave you feeling even more tired and sluggish.

    當你無法得到適當的睡眠且睡眠週期一直被中斷時,你只會感到更勞累無力。

  • What I recommend is to use an app called "Sleep Cycle".

    我建議你使用 Sleep Cycle 這個應用程式。

  • What this app does is it wakes you up at the end of your sleep phase.

    這個應用程式會在你睡眠週期結束時叫你起床。

  • It does it by tracking your movements during the night and the alarm only goes off, when it detects you're at the end of the cycle.

    這個程式會追蹤你的睡眠狀況,且只會在你得到適當睡眠時才會響起鬧鈴。

  • Waking up this way will leave you much more energetic than waking up in the middle of your REM phase.

    這樣比起你在快速動眼期中被吵醒更能讓你充滿精力。

  • 2. Get enough sleep.

    第二點:適度的睡眠時間。

  • We need a certain amount of sleep every day for our body to function properly.

    我們需要適度睡眠才能維持身體的正常運作。

  • This may sound stupid and you probably already know this, but we tend to regularly sleep either too much or too little.

    這可能聽起來很老梗,但我們經常不是睡得太多就是睡得太少。

  • One of the reasons this happens, is because we go to sleep at inconsistent hours.

    這個現象會發生是因為我們總是在不定時的時間上床睡覺。

  • One day we go to bed at 10 p.m., the next at 3 a.m.

    某天我們可能 10 點上床睡覺,但隔天變成凌晨 3 點。

  • But you should go to sleep and wake up at the same time seven days per week.

    但你應該要同一時間上床睡覺與起床才對。

  • This way your body gets into the rhythm and you can wake up naturally at the end of a sleep cycle, every single day.

    這麼一來,你的身體就會記住這個模式,而後讓你每天自然地在睡眠週期結束時醒來。

  • Also everyone has a different amount of sleep needed to feel energized.

    此外,人們需要的睡眠時間都不盡相同。

  • If you want to find how many hours you personally need to wake up refreshed, go to bed at the same time every night for a week.

    如果你想了解自己所需的充足睡眠時間,你可以每天晚上同一時間上床睡覺。

  • Wake up without an alarm and write down the number of hours you slept every night.

    並記錄你每天在沒有鬧鐘的情況下所需的睡眠時間。

  • At the end of the week, you should be able to see how many hours you need to wake up and have a great day.

    紀錄完一週的睡眠時間,你就可以了解自己所需的睡眠。

  • You can then use this information to know when you should go to bed, to wake up at the required time.

    這樣你便能計算你要幾點上床睡覺隔天才能精神充沛地起床。

  • 3. Rehydrate and get the blood flowing.

    第三點:補充水分,促進血液流動。

  • It's crucial that you hydrate yourself first thing in the morning.

    早上起床喝一杯水是很重要的。

  • After 6 to 8 hours without water, you'll naturally be dehydrated, and dehydration causes fatigue.

    經過 6 到 8 小時的睡眠,你的身體通常會脫水,而這會導致疲憊。

  • Every single day before going to sleep, I always place a glass of water on my nightstand.

    每天睡前我都會擺一杯水在我的床頭。

  • That way when I wake up, the water is already waiting for me.

    這樣一來,當我起床時就可以立即補充水分。

  • The objective is to rehydrate your body and mind as fast as possible, to replace the water you were deprived of during the hours you slept.

    這麼做的目的是要補充你在睡眠中失去的水分。

  • Often when people feel tired, whether in the morning or afternoon, what they really need is more water, not more coffee.

    人們常常不論早上或下午會感到疲憊是在警示身體需要更多水份,而非咖啡。

  • Another important thing to do, is some light exercise as soon as you wake up.

    還有一點很重要,那就是起床後做一些簡單的運動。

  • Any physical activity that gets the heart rate up and the blood flowing is going to raise your energy levels.

    任何能使你心跳加快,增進血液流動的肢體活動都可以使你更有精神。

  • It may seem counter intuitive, but researchers say expending energy by engaging in regular exercise, doesn't make you tired, it actually creates energy in your body.

    這可能跟你的想法背道而馳,但研究員證實了這個說法。

  • Even if you think you're too tired to do anything, get up and walk around the room, and in a couple of minutes you'll feel some energy that wasn't there before.

    儘管你起床後還是覺得很累,下床走走,不用幾分鐘你就會感覺精神都來了。

  • The exercise doesn't need to be anything extreme.

    你所做的運動不一定要很激烈。

  • No need to go run a marathon before breakfast.

    你更不用在早餐前去跑馬拉松。

  • What I usually do is just some stretching, followed by jumping jacks and burpees.

    我通常會做一些伸展,其後會做一些開合跳和波比跳。

  • 4. Avoid screens before bed.

    第四點:避免睡前使用 3C 產品。

  • Your TV, smart phone and computer screen all produce artificial blue light.

    任何電子產品的的螢幕都會製造藍光。

  • The problem with artificial light in the evening, is that it tricks your body in to thinking that it's actually day time.

    這些藍光會誤導你的身體認為現在還是早上。

  • When it gets darker outside, your body naturally produces a sleep hormone called melatonin.

    傍晚的時候,你的身體會自然地開始產生褪黑激素。

  • Since artificial light blocks melatonin production, we can really screw up our sleep, because your body doesn't send signals to your cells that's it's night time.

    然而 3C 產品所製造的藍光會阻礙身體產生褪黑激素,這會導致你失眠因為你的身體並未送出信號告訴細胞們已經晚上了。

  • That's why you shouldn't be looking at any screen at least 2 hours before bed.

    這就是為什麼睡前至少 2 小時要避免使用 3C 產品。

  • If you're watching this video on your phone at 2am, because you have to get up early...

    如果你在凌晨 2 點因為隔天要早起而在觀看這部影片...

  • Well..

    那麼...

  • You should apply this tip tomorrow and maybe replace your phone with a good book.

    你應該明天開始實行我上述所提到的秘訣,且用床邊讀物來代替手機。

  • For those of you who absolutely can't do without your phone or computer before bed, there is a solution for this blue light problem.

    而對於那些無法離開手機和電腦的人們,其實也是有解決方法的。

  • There are two apps that you should install on your phone and computer, called Twilight and F.lux.

    你可以在手機或是電腦上安裝 Twilight或 是 F.lux。

  • What they do is, they block most of the artificial blue light by making your screen more orange.

    這些應用程式的功用就是過濾掉螢幕中的藍光,使顏色偏橘色調。

  • And the best part is, both are free.

    最棒的是,它們都是免費的。

  • However if you're serious about fixing your tiredness problem, you won't be using any screens before bed anyway.

    然而,如果你下定決心想改善疲勞問題,睡前就不要使用 3C 產品。

  • I hope you learned something new today.

    希望你今天有學習到新知識。

  • I've been applying all of these tips for some time now and they definitely help.

    我已經實行這些秘訣一段時間了,而他們真的有效。

  • If you have any other solutions that have worked for you and you'd like to share, post them in the comments below.

    如果你有其他方法且想分享給大家,歡迎在下方留言區留言。

  • Together we'll become better than yesterday.

    一同努力才有更好的明天。

How often do you actually wake up feeling energized?

多久一次,你能夠有精神地起床呢?

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A2 初級 中文 睡眠 疲憊 身體 週期 精神 程式

總是把「好累」掛嘴邊?讓你精力充沛的小秘訣! (How to STOP Waking Up Feeling TIRED Every Morning - 4 Tips (animated))

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    doris.lai 發佈於 2020 年 04 月 10 日
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