Aug 3 How can I wake up refreshed every morning

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?

What about having a lie-in to get extra sleep?
那么多睡一会儿来补充睡眠呢？

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.
这听起来似乎是个好主意，但长时间赖床实际上并不能弥补睡眠不足。相反，它会扰乱我们的生物钟。尽可能每天在相同的时间起床是很重要的。即使是周末赖床，最好也不要比平时晚起超过一个小时。如果你经常按掉闹钟继续睡，那么应该抵制再睡的冲动，因为你第一次醒来时分泌的皮质醇会被剥夺。

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!
试试把闹钟或手机放在够不着的地方，这样你不得不起床。关键是要制定自己的晨间例行程序，并且在睡前也做同样的事情。一天中的这两个过渡时刻常常被忽视，但它们真的可以让我们在早上感觉很棒。以上就是全部内容啦！

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