7大對策助你起牀 沒有咖啡也可以(上)

For many people, getting out of bed in the morning is no easy feat, and feelings of sleepiness can drag on long into the day ahead.

早上起牀對很多人來說都不是件容易的事，昏昏欲睡的感覺可能會持續一整天。

You may automatically reach for a cup of coffee to fight these feelings off, but for those who don't drink it or find the boost simply isn't enough, researchers have compiled a list of alternatives.

也許你會自然而然地把手伸向咖啡來驅趕睏意，但針對那些不喝咖啡的人或覺得咖啡不夠強勁的人，研究人員給他們列了一串備選方案。

In a new video from AsapScience, the researchers reveal seven tips to help you wake up in the morning – and none of them involve caffeine.

在秒懂科普網一個新上傳的視頻上，研究者揭示了七個竅門，助你早上起牀，沒有一個是帶咖啡因的。

To start, the video explains that it's important to "find the light" in order to properly wake your body up.

首先，視頻解釋說，一件非常重要的事就是“找到光”來適當地喚醒身體。

This can be done by opening the curtains, stepping outside, or even using an illuminating alarm clock if you have to wake up before the sun.

打開窗簾、走到屋外，如果你得在天亮之前起牀，甚至可以用一個發光鬧鐘，這些都是找到光的好辦法。

These alarm clocks aim to imitate a sunrise and slowly fill the room up with light.

發光鬧鐘可以模擬日出的樣子，讓室內逐漸充滿亮光。

Exposure to light is an important part of waking up, as it is directly linked to the body's production of melatonin, the video explains.

視頻中說，暴露在光線中是起牀的重要一步，因爲光會直接影響身體產出褪黑激素。

Melatonin is a hormone secreted in the brain that plays a major role in regulating sleep.

褪黑激素是一種藏在大腦中的荷爾蒙，對調節睡眠有重要影響。

It's produced when you are in darkness, and drops when exposed to sunlight.

黑暗中，褪黑激素開始產生，陽光下，褪黑激素又開始下降。

The team also suggests capping off your shower with a blast of cold water.

研究團隊還建議要衝個冷水澡。

This is said to activate the regions of your brain that regulate wakefulness, causing you to feel alert.

據說這樣能刺激調節大腦清醒的區域，能讓你思維敏捷。

And, researchers have found that the shock of a cold shower can increase your metabolic rate to cut down on feelings of fatigue, the video explains.

並且，視頻裏說，研究者們發現冷水浴的刺激能加快新陳代謝，減輕疲倦感。