早上起牀沒精神？7招助你雞血滿槽
Falling asleep is difficult enough. Getting real rest when you're off in dreamworld is something else altogether.
入睡本身就是一件很難的事情了。想要在夢鄉中充分得到休息又是一件完全不同的麻煩事。
Thankfully, as with so many other life problems, there's a hack for that. These easy tips will help you greet the world in the morning without feeling like you want to murder it.
幸好，如同許多其他生活中的煩惱一樣，我們有針對這個問題的妙招。這些簡單的妙招能幫助你每天早上充滿活力地迎接世界，而不會想宰了它。
1. Drink coffee right away, go right back to sleep
起牀後即刻喝杯咖啡，然後再去睡會兒
Caffeine takes a few minutes to kick in, during which time you come as close to killing someone as possible without needing to report yourself to the police. The "coffee nap" trick -- drinking some java right before taking a short nap to get the biggest boost when you wake up -- also works to avoid morning grogginess.
咖啡因的吸收需要幾分鐘的時間，在此過程中你會非常非常疲憊，以致想要殺人（不過不用去報警啦）。這招名叫“咖啡助小睡”法——喝下一小杯咖啡，然後再睡一小會兒，等你醒來時正好是精神最好的時候，這招還能用來消除宿醉感喲。
2. Turn down the thermostat
把暖氣調低檔
To get the kind of restful sleep that results in high energy in the morning, Harvard recommends setting the temperature to somewhere between 60 and 75 degrees Fahrenheit.
根據哈佛大學的研究，爲了在睡眠中得到充分休息，以便早晨感到充滿活力，人們應將室內溫度調至華氏60-75度。
3. Leave the curtains open
開着窗簾
Embrace your natural circadian rhythms by sleeping with the blinds open, so you get some of that sweet vitamin D as soon as you wake up.
開着窗簾睡覺，擁抱自己與自然節律同步的生物鍾，這樣你一起牀就能享受到甜美的維他命D啦。
4. Meditate for better rest
冥想以助睡眠
Along with reducing stress and improving heart health, a study showed that it can also improve not only sleep quality, but the ability to function during the day. Get started!
研究表明，睡前冥想不僅能夠減輕壓力、保護心臟健康，還能夠改善睡眠質量、提高人體在白天的運作能力。今天就開始吧！
5. Set the electronics aside an hour before bed
睡前一小時關掉所有電子設備
According to Harvard, light from smartphones, laptops, and TVs can suppress the secretion of melatonin. That's a sciencey way of saying the human body was not meant to Snapchat after the sun goes down, because our brains won't know it's night. Reset your internal clock by stepping away from the iDevices before bed.
哈佛研究表明，手機、筆記本電腦和電視等的熒光會抑制褪黑激素的分泌。這一科學研究表明，人的天性並不適合在太陽落山後還在網上瀏覽圖片，因爲我們的大腦會無法感知黑夜已經來臨。睡前遠離電子產品，你將能夠重新調整自己的生物鐘！
6. Don't drink before bed
睡前勿飲酒
Drinking before bed results in more disrupted sleep overall, with obvious negative consequences for your energy levels.
從整體上的長期結果來看，睡前飲酒會對睡眠造成干擾，其中一個明顯的負面作用就是降低你的活力值。
7. Get more physical activity during the day
白天多做體育鍛煉
Getting about 150 minutes of exercise a week not only improves sleep quality by 65%, but also results in feeling more alert and energized during the day.
每週大約150分鐘的運動時間能提高睡眠質量高達65%，讓你白天更加精神機警、充滿活力。
