7大對策助你起牀 沒有咖啡也可以(下)

In another tip, they suggest drinking water first thing in the morning and throughout the day to stay hydrated.

在另外一個方法提示中，他們建議，早上第一件要做的事就是喝水，且一整天都要喝水以保持充足水分。

While sleeping, you will sweat, breathe, and get up to use the bathroom, and these things all work to dehydrate the body.

睡覺時，你會出汗、呼吸、起來上衛生間，這些都會脫去體內水分。

Even mild dehydration can take a toll, decreasing alertness and mental concentration, and contributing to fatigue.

即使是輕微脫水也會造成不利影響，降低警覺性和注意力，導致疲倦。

It may come as no surprise, but they also stress the importance of eating a healthy breakfast.

也許聽起來沒什麼好驚奇的，但他們也強調吃一頓健康早餐的重要性。

People who eat a meal first thing in the morning have reported feeling more alert.

據報告，早晨按時吃早點的人感覺更清醒。

For foods high in simple sugars, like donuts, the alertness will wear off quickly, and those high in fat will cause you to eat more throughout the day.

像甜甜圈等單糖含量多的食物，會迅速消耗掉警覺性，那些脂肪含量高的食物會導致接下來的一天吃得更多。

But meals high in fiber and carbohydrates like oats are linked to lasting alertness throughout the morning, the video explains.

但是視頻裏解釋說，像燕麥等富含纖維和碳水化合物的食物能使人一上午都保持清醒。

These will suppress hunger and increase cognitive function.

這些食物可以抑制飢餓，提高認知功能。

Drinking orange juice will also give you a boost in the morning, they say, as citrus fruits are rich in flavonoids.

他們說，喝橙汁也會令你早上精力充沛，因爲柑橘類的水果富含類黃酮。

Researchers have linked flavonoids to slowing cognitive decline from aging and even decreased onset of neurodegenerative diseases like Alzheimer's.

研究人員認爲類黃酮可以延緩因年齡增長導致的認知能力下降，甚至還可以降低老年癡呆症等神經系統退化疾病發作的風險。

Orange juice is said to increase alertness and cognitive function.

他們說橙汁能提高警覺性，加強認知功能。

Physical activity first thing in the morning can also help to increase your mental performance and make you more alert, as it increases bloodflow and provides more oxygen to the brain.

早晨做點體育運動也有利於改善精神狀況，使你更加機敏，因爲體育運動能增加血液循環，爲大腦提供更多氧氣。

During exercise, the video explains, the hippocampus is highly active, and this region of the brain is responsible for learning and memory.

視頻解釋稱，在運動過程中，海馬體高度活躍，海馬體是大腦中負責學習和記憶的區域。

Finally, the team suggests listening to music when you first get up.

最後，研究團隊建議早晨起牀後可以聽點音樂。

Music can cause the pupils to dilate and increase blood pressure, inducing a "state of arousal".

音樂可以擴大瞳孔，提高血壓，引起“亢奮的狀態”。

Listening to music also increases activity in the areas of the brain linked to movement and emotion, and can help to release dopamine throughout the body to activate positive feelings.

負責運動和情感的大腦區域在音樂的刺激下也可以增加活力，有助於向全身釋放多巴胺，激發積極的情感。