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有句话叫【早起傻一天】 早上起得太早 昏昏沉沉 此时会有人选择用咖啡提神 但咖啡因却容易使人上瘾 下面7种方法 让你不喝咖啡也能保持清醒
Melatonin is a hormone secreted by the brain, and is critical in regulating your sleep. When it's dark, your body produces more melatonin, making you sleepy. And when it's light, the production of melatonin drops. 褪黑激素是种大脑分泌用来调节睡眠程度的荷尔蒙。当光线昏暗时，你的身体会分泌较多褪黑激素，让你昏昏欲睡。而当光线充足时，身体则所分泌的褪黑激素会减少。 So open those curtains, go outside, and expose yourself to light in the morning to decrease melatonin production and physiologically wake your body up. If you have to wake up in darkness, try an illuminating alarm clock. They slowly fill your room with light to wake you up naturally. 因此早上起床时，不妨打开那窗帘，走出房间，让身体晒晒太阳，以降低褪黑激素的分泌，并让你的身体彻底醒来。如果你必须要在昏暗的房间醒来，不妨试试照明闹钟，它能慢慢增加房间里的光线，让你自然地醒来。 Studies show that exposing yourself to cold water can activate components of the brain responsible for regulating wakefulness, making you feel alert. Researchers have also found that the shock of cold shower water can increase your metabolic rate further, reducing feelings of fatigue. 研究显示，冲冷水可以启动大脑掌控警觉的部位，提高你的注意力。研究者也发现冷水澡的刺激能增进身体的新陈代谢，并减少疲劳感。 Up to sixty percent of your body is water. While sleeping, you sweat, breathe, get up to urinate, or poop. All of which dehydrate you. Studies show that even mild dehydration decreases alertness, increases fatigue, and negatively affects mental concentration. 身体有60%的成分是水。当你在睡觉时，你会流汗，呼吸，起来大小便，而这些举动都会消耗水分。研究显示，即便是轻微的脱水症状都能降低注意力，甚至增加疲劳感，让专注力下降。 So in the morning, grab a glass of water to replenish your fluids to fight off that tired feeling. And don't forget to drink water throughout the day to stay alert. 所以建议一早起来就喝杯水，补充体液，以战胜瞌睡虫。当然，别忘了整天都要补充水分，以保持注意力。 Researchers have found that participants feel more alert after consuming a meal first thing in the morning. If the meal was high in simple sugars, like a donut, the alertness wore off quickly, whereas if the meal was high in fiber and carbohydrates, like oats, alertness lasted longer throughout the morning. 研究者发现受试者起床后马上吃早餐，注意力会显著地提高。而如果食物富含单醣类，例如甜甜圈，人们吃完后注意力会快速下降，但如果食物富含纤维以及碳水化合物，像是燕麦，人们吃完后注意力能维持整个早上。 Another study found that breakfasts high in fat taste better, but led to consuming more food throughout the day as opposed to a high fiber and carbohydrate breakfast which satiated hunger and increased cognitive function throughout the day. 另一则研究发现早餐如果富含脂肪，虽然吃起来很美味，但会让人们一整天吃下更多额外食物。相反的，富含纤维与碳水化合物的早餐能让增加饱足感，并提升一整天的认知能力。 Citrus fruits, like oranges, are rich in molecules called 'flavonoids' Flavonoids have been linked to slowing cognitive decline due to aging, and decreasing the onset of Neurodegenerative diseases, like Alzheimers. 橘子等柑橘类的水果富含一种叫做“黄酮”的分子。研究显示，黄酮能减缓因年龄而造成的认知衰退，还能减缓神经衰退疾病的发病机率，例如阿兹海默症。 One study found that participants who consumed flavonoid-rich orange juice had increased alertness and cognitive function compared to their counterparts who were fed a placebo. 一篇研究发现受试者饮用富含黄酮的橘子汁后，与服用安慰剂的受试者比较起来，注意力与认知能力有显著增加。 Studies have found that physically active students perform better on tests than those who are less active. Physical activity enhances cognition due to the increased blood flow throughout the body, providing your brain with more oxygen and increasing mental performance. And the hippocampus, which is part of the brain critical for learning and memory, is highly active during exercise. 研究显示，常运动的学生能够在课业上表现的比那些不常运动的学生来的好。运动能提升认知能力，主要是因为血流量增加，而当身体血流量增加，大脑的供氧量也随之增加 进而提升精神。另外，海马回，也就是大脑里负责掌控学习与记忆的区域，在人们运动时会高度活跃。 Music has the ability to create a state of arousal, causing pupils to dilate and blood pressure to increase. It can also increase activation in regions of the brain associated with movement and emotion while potentially releasing the 'feel good' chemical, dopamine, throughout your body. So build that wake up playlist. And subscribe for more weekly science videos. 音乐能让人产生情绪起伏，使瞳孔扩张，血压上升。听音乐也能活化脑部与运动和情感相关的部分，并可以促使大脑分泌使人“感觉良好”的化学物质，也就是多巴胺，到全身上下。所以开始建立早上起床专用的歌单吧。还有记得订阅我们，以获得更多每周科普影片。 |
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