科学家支招:早上起床7大招

 For many people, getting out of bed in the morning is no easy feat 1, and feelings of sleepiness can drag on long into the day ahead.

早上起床对很多人来说都不是件容易的事，昏昏欲睡的感觉可能会持续一整天。
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.
也许你会自然而然地把手伸向咖啡来驱赶困意，但针对那些不喝咖啡的人或觉得咖啡不够强劲的人，研究人员给他们列了一串备选方案。
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.
在秒懂科普网一个新上传的视频上，研究者揭示了七个窍门，助你早上起床，没有一个是带咖啡因的。
To start, the video explains that it's important to "find the light" in order to properly wake your body up.
首先，视频解释说，一件非常重要的事就是“找到光”来适当地唤醒身体。
科学家支招:早上起床7大招
This can be done by opening the curtains, stepping outside, or even using an illuminating 2 alarm clock if you have to wake up before the sun.
打开窗帘、走到屋外，如果你得在天亮之前起床，甚至可以用一个发光闹钟，这些都是找到光的好办法。
These alarm clocks aim to imitate a sunrise and slowly fill the room up with light.
发光闹钟可以模拟日出的样子，让室内逐渐充满亮光。
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.
视频中说，暴露在光线中是起床的重要一步，因为光会直接影响身体产出褪黑激素。
Melatonin is a hormone 3 secreted 4 in the brain that plays a major role in regulating sleep.
褪黑激素是一种藏在大脑中的荷尔蒙，对调节睡眠有重要影响。
It's produced when you are in darkness, and drops when exposed to sunlight.
黑暗中，褪黑激素开始产生，阳光下，褪黑激素又开始下降。
The team also suggests capping off your shower with a blast of cold water.
研究团队还建议要冲个冷水澡。
This is said to activate 5 the regions of your brain that regulate wakefulness, causing you to feel alert.
据说这样能刺激调节大脑清醒的区域，能让你思维敏捷。
And, researchers have found that the shock of a cold shower can increase your metabolic 6 rate to cut down on feelings of fatigue 7, the video explains.
并且，视频里说，研究者们发现冷水浴的刺激能加快新陈代谢，减轻疲倦感。
In another tip, they suggest drinking water first thing in the morning and throughout the day to stay hydrated.
在另外一个方法提示中，他们建议，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 8 the body.
睡觉时，你会出汗、呼吸、起来上卫生间，这些都会脱去体内水分。
Even mild dehydration 9 can take a toll 10, decreasing alertness and mental concentration, and contributing to fatigue.
即使是轻微脱水也会造成不利影响，降低警觉性和注意力，导致疲倦。
It may come as no surprise, but they also stress the importance of eating a healthy breakfast.
也许听起来没什么好惊奇的，但他们也强调吃一顿健康早餐的重要性。
People who eat a meal first thing in the morning have reported feeling more alert.
据报告，早晨按时吃早点的人感觉更清醒。
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.
像甜甜圈等单糖含量多的食物，会迅速消耗掉警觉性，那些脂肪含量高的食物会导致接下来的一天吃得更多。
But meals high in fiber 11 and carbohydrates 12 like oats are linked to lasting 13 alertness throughout the morning, the video explains.
但是视频里解释说，像燕麦等富含纤维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 14 function.
这些食物可以抑制饥饿，提高认知功能。
Drinking orange juice will also give you a boost in the morning, they say, as citrus fruits are rich in flavonoids.
他们说，喝橙汁也会令你早上精力充沛，因为柑橘类的水果富含类黄酮。
Researchers have linked flavonoids to slowing cognitive decline from aging and even decreased onset 15 of neurodegenerative diseases like Alzheimer's.
研究人员认为类黄酮可以延缓因年龄增长导致的认知能力下降，甚至还可以降低老年痴呆症等神经系统退化疾病发作的风险。
Orange juice is said to increase alertness and cognitive function.
他们说橙汁能提高警觉性，加强认知功能。
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.
早晨做点体育运动也有利于改善精神状况，使你更加机敏，因为体育运动能增加血液循环，为大脑提供更多氧气。
During exercise, the video explains, the hippocampus is highly active, and this region of the brain is responsible for learning and memory.
视频解释称，在运动过程中，海马体高度活跃，海马体是大脑中负责学习和记忆的区域。
Finally, the team suggests listening to music when you first get up.
最后，研究团队建议早晨起床后可以听点音乐。
Music can cause the pupils to dilate 16 and increase blood pressure, inducing a "state of arousal".
音乐可以扩大瞳孔，提高血压，引起“亢奋的状态”。
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.
负责运动和情感的大脑区域在音乐的刺激下也可以增加活力，有助于向全身释放多巴胺，激发积极的情感。
Vocabulary
compile: 编制
cap off: 结束
suppress: 抑制
onset: 开始
dopamine: 多巴胺