一晚上沒睡好，如何過好接下來的一天？

1. Eat right away.
馬上吃點東西。

Sleep deprivation can mess with your hunger signals in a number of ways:
缺乏睡眠會以各種方式干擾大腦發出的飢餓信號：

It can make you feel hungrier all day, and it can make it harder to keep cravings in check if you indulge in a little bit of junk food.
會使你一整天都感覺更餓了，而且你可能會控制不住地想要吃一些垃圾食品。

Stay away from the candy and start your day with a healthy breakfast to keep the good vibes going all day.
不要吃糖，以一頓健康的早餐開啓你元氣滿滿的一天吧。

Eating something with protein will help keep you energized throughout the day, says registered dietician Megan Faletra.
註冊營養學專家說，吃一些富含蛋白質的食物會讓你一整天都精力充沛。

2. Go out in the sun.
出去曬曬太陽。

Bright light helps wake you up, says Cathy Goldstein, M.D., a neurologist at Michigan Medicine’s Sleep Disorders Center.
睡眠障礙治療中心的神經專家Cathy Goldstein說，亮光有助於喚醒你。

So try to get outside and turn on as many lights as you can — don’t cower in your room under your phone’s glow even if you feel groggy.
所以去外面儘量多地享受陽光吧-即使你已經疲憊不堪，也別對着晃眼的手機屏幕縮在屋裏。

3. Get moving.
動起來。

Exercise might be the last thing you want to do when you’re short on rest, but even just a few stretches or jumping jacks can help get you going, says Courtney Bancroft, Psy.D., a licensed clinical health psychologist specializing in insomnia and sleep wellness.
專治失眠和睡眠健康的認證臨牀心理學家，Courtney Bancroft心理學博士說，鍛鍊可能是你只有短暫休息時間的時候最不想做的事，但是即使很少的拉伸和開合跳都可以讓你全身動起來。

One caveat: Some trainers say they don’t like it when their clients train on a poor night’s sleep, so your best bet here is light exercise — nothing too strenuous, please!
注意：有些教練說他們不喜歡他們的學員在沒睡好的情況下來訓練，所以你最好只做一些低強度訓練-千萬不要太激烈，切記！

4. Do some deep breathing.
做一些深呼吸。

Breathing exercises can wake you up in a way similar to exercise, says Bancroft.
Bancroft說，呼吸練習喚醒你的原理和做運動差不多。

Try sticking your tongue out and panting for 30 seconds, breathing in deeply, and repeating.
試着伸出舌頭呼吸30秒，深吸氣，重複。

Or try alternate nostril breathing: Cover your right nostril with your thumb and breath in through your left nostril for four to eight seconds; cover the left with your pinkie and exhale out of your right for the same amount of time. Then breathe in on the right side, covering the left. Keep alternating for one minute.
或者試着用鼻子交替呼吸：用手指堵住你的右鼻孔，從左鼻孔吸氣4-8秒；用小手指堵住左鼻孔，從右鼻孔呼氣，堅持同樣的時間。然後堵住左鼻孔，用右鼻孔吸氣。保持交替呼吸一分鐘。

5. Get chilly.
讓自己冷一點。

Heat can make you feel even sleepier.
熱的環境會讓你更困。

Bancroft recommends taking a cold shower, turning down your thermostat, or even just running your hands under cool water to keep alert.
Bancroft建議你洗個冷水澡，把節溫器溫度調低，或者就用涼水沖洗雙手，來喚醒精神。

6. Try not to nap.
試着別打盹。

Stay awake all day after a bad night, and you’ll be able to fall asleep easier the next time, Bancroft says. “This keeps the sleep drive — one of the major systems that affects our ability to fall asleep — ’hungry,’ so to speak, for sleep,” she explains. If you can’t resist napping, avoid going more than 45 minutes, or you may be vulnerable to sleep inertia, “persistent grogginess after awakening,” says Dr. Goldstein. It’s also best to nap before 2:00 or 3:00 P.M. so your circadian rhythm can reset and you don’t experience yet another night of tossing and turning.
沒睡好之後的白天最好別打盹，這樣你能在晚上更容易入睡，Bancroft說。“這種睡眠的飢餓狀態驅動着我們的睡眠-是影響你入睡能力的要素之一，可以說，爲了睡着，”她解釋說。如果你忍不住打盹，也別超過45分鐘，否則你可能會被睡眠慣性所傷，“醒來之後會一直渾渾噩噩，”Goldstein醫生說。在下午2點到3點之前打盹最好。這樣你的生物鐘可以重置，就不必再輾轉反側一晚了。

7. Drink tons of water.
多喝水。

Dehydration can make you even more tired, so Faletra recommends drinking two to three liters of water over the course of the day.
脫水會讓你覺得更加疲憊，所以Faletra建議白天喝2-3升水。

8. Avoid your devices once it gets dark.
天黑之後遠離電子設備。

Since grogginess can make you less productive, you might be tempted to work later than usual.
失眠會降低你的效率，你可能不得不加班。

But the light coming from your screen could keep you up late too, so force yourself to stop two hours before bedtime, says Dr. Goldstein.
但是屏幕發出的光亮會讓你很難入睡，所以在睡前兩小時強迫自己不要看任何電子設備，Goldstein醫生說。

9. Drink coffee. (Bet you thought we weren’t going to say that!)
喝咖啡。（你肯定想不到我們會說這一點！）。

Coffee really does help keep you going, says Dr. Goldstein, since it reduces adenosine, a neurotransmitter your brain releases when you’re sleep-deprived.
Goldstein醫生說，咖啡的確會讓你保持清醒，因爲它可以減少腺苷，是大腦在你睡眠不足時候釋放的一種神經遞質。

Just try not to have a cup after 2:00 P.M., since misuse of coffee can make sleeplessness a self-perpetuating cycle.
只是試着不要在下午兩點之後和，因爲喝太多咖啡會導致失眠的惡性循環。

Really, the most important thing is that next night — it’s what will keep one bad day from becoming a pattern of sleeplessness.
當然，最重要的事情是下一晚要睡好-保證你擺脫失眠循環，不荒廢第二天。