Do you really know｜如何每天早上醒来都神清气爽？

How can I wake up refreshed every morning?

Some people believe they simply can't function in the morning until they've had a cup of coffee. Others seem to be grumpy every morning, as if they've got out of the wrong side of the bed.

Of course, a poor night's sleep can be the cause, whether it be down to stress, not getting to bed early enough, drinking, or other physical conditions like sleep apnea. Psychological factors can also come into play, like a lack of motivation in your job or relationship issues.

What's the best way to wake up?

Anne-Marie Imafidon is a former child prodigy, MBE, mathematician and president of the British Science Association. Earlier this year she came up with a formula for the perfect way to wake up as part of a poll commissioned by Kellogg's. Based on the habits of 2,000 British adults, the routine involves waking up at 6.44am, doing 21 minutes exercise from 7.12 onwards, then taking a shower of exactly 10 minutes and finally having an 18 minute long breakfast.

While it is incredibly precise, the formula can be personalized to find the best way for you to get out of the right side of bed. The hard part is then sticking to the routine day in day out. That all sounds pretty complicated. Even if you're not that methodical, the most important thing to remember is that you need a transitional period between sleep and getting up.

Other tips include airing your bedroom and stretching out to improve blood flow and bring your body temperature back up. It's important to get morning light exposure to suppress the production of sleep hormone melatonin and instead stimulate the production of other hormones like serotonin and cortisol, which our bodies use to wake us up. Secretion is at its highest between 6 and 8am.

Lastly, going for a walk or doing yoga can also help loosen you up slowly. Basically, you want to get your body out of sleep inertia.

What about having a lie-in to get extra sleep?

That might seem like a good idea, but long lie-ins don't actually compensate for a sleep deficit at all. Instead, they disturb our circadian rhythm. It's important to wake up around the same time every day as far as possible. Even when having a weekend lie-in, it's best to get up no more than an hour later than usual. If you're a frequent snoozer, you should resist going back to sleep, as you're depriving yourself of the cortisol secreted when you first wake up.

Try putting your alarm clock or smartphone out of arm's reach so you have no choice but to get up. The main takeaway is that it's a good idea to create your own morning routine and do the same before going to bed. These two transitional moments of the day are often neglected but can make a real difference in helping us feel great in the morning. There you have it!

词汇表
grumpy [ˈɡrʌmpi] 脾气暴躁的，易怒的
get out of the wrong side of the bed 下错了床（指早上起床时心情不好）
be down to 归因于，是…的结果
sleep apnea [ˈæpniə] 睡眠呼吸暂停
come into play  起作用，发挥作用
child prodigy [ˈprɒdədʒi] 神童，天才儿童
MBE 大英帝国勋章（Member of the Order of the British Empire）
mathematician [ˌmæθəməˈtɪʃn] 数学家
formula [ˈfɔːmjələ] 公式，方案，方法
poll [pəʊl] 民意调查，投票
commission [kəˈmɪʃn] 委托，委任，任命
onwards [ˈɒnwədz] 从…起，向前，继续
day in day out 日复一日，天天如此
methodical [məˈθɒdɪkl] 有条理的，有条不紊的
transitional period [trænˈzɪʃənl] 过渡时期，过渡期
suppress [sə'pres] 抑制，压抑
hormone [ˈhɔːməʊn] 激素，荷尔蒙
melatonin [ˌmeləˈtəʊnɪn] 褪黑素（调节睡眠的激素）
serotonin [ˌserəˈtəʊnɪn] 血清素（影响情绪等的神经递质）
cortisol [ˈkɔːtɪsɒl] 皮质醇（参与调节睡眠觉醒周期的应激激素）
yoga [ˈjəʊɡə] 瑜伽
loosen you up 使放松，舒展身体
sleep inertia [ɪˈnɜːʃə] 睡眠惯性（刚醒来时的昏沉状态）
lie-in 睡懒觉，赖床
compensate [ˈkɒmpenseɪt] 补偿，弥补
sleep deficit [ˈdefɪsɪt] 睡眠不足，睡眠亏欠
circadian rhythm [sɜːˈkeɪdiə] 昼夜节律，生物钟
snoozer [ˈsnuːzə(r)] 按掉闹钟继续睡的人
deprive of [dɪˈpraɪv] 剥夺，使丧失
secrete [sɪˈkriːt] 分泌（激素等）
takeaway [ˈteɪkəweɪ] 要点，关键信息

🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】