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。