5571
26是不是也曾被“早起毁一天”的经历困扰过？当闹钟在清晨响起，有些人能一跃而起，精神焕发；而另一些人（可能就是屏幕前的你）却感觉像被抽空了灵魂，一整天都昏昏沉沉。别急着自我怀疑，这真的不是懒，科学告诉你，很可能是你的“出厂设置”不一样。
原来，我们每个人都有自己的“作息类型”，就像有人天生擅长跑步，有人天生音感好一样，你是“晨型人”还是“夜猫子”，很大程度上是由基因决定的。对于那些天生的夜猫子来说，强行早起就像让一个习惯下午训练的职业运动员突然去参加清晨的集训，身体会发出强烈的“抗议”——比如压力激素皮质醇飙升，让你更容易感到疲劳、烦躁，甚至增加受伤的风险。让我们结合主播的经验，一起聊一聊那个被早起毁掉的一天。
p.s.特别感谢播客《大小电波》为本期节目录制提供的免费录音棚支持
欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中
01:15 早上就是起不来，是因为我不够勤奋吗？
03:48 作息类型/昼夜节律类型的分类
05:23 作息类型是哪些因素决定的
14:15 科学界是用哪些指标判断一个人的作息类型的
18:09 非晨型人能不能通过早入睡把自己调节成晨型人呢？
19:54 睡眠禁区的存在
23:01 非晨型人不得不早起带来的危害
26:56 不得不早起的情况下，有哪些方法能够尽量缓解早起带来的影响？
47:32 社会时差是什么
51:43 晨型人和晚型人适合的运动类型有些区别
参考文献
[1] Influences of earlyshift work on the diurnal cortisol rhythm, mood and sleep: Within-subjectvariation in male airline pilots[J/OL]. Psychoneuroendocrinology, 2013, 38(4):533-541[2025-12-22].
[2] The Chronotype of Elite Athletes[J/OL]. Journal of Human Kinetics, 2016, 54(1):219-225[2025-12-22].
[3] Cookie or clementine? Psychophysiological stressreactivity and recovery after eating healthy and unhealthy comfort foods[J/OL].Psychoneuroendocrinology, 2019, 107: 26-36[2025-12-22].
[4] Circadian Disruption and Mental Health: The Chronotherapeutic Potential ofMicrobiome-Based and Dietary Strategies. DOI:10.3390/ijms24087579.
[5] Cortisol Detection Methods and the Hormone’s Role in Evaluating CircadianRhythm Disruption[J/OL]. International Journal of Molecular Sciences, 2025,26(18): 9141[2025-12-22].
[6] Personalized medicine for pathological circadiandysfunctions[J/OL]. Frontiers in Pharmacology, 2015, 6[2025-12-22].
[7] METABOLIC RESPONSES ON THE EARLY SHIFT[J/OL]. Chronobiology International,2010, 27(5): 1080-1092[2025-12-22].
[8] Real-World Intake of Dietary Sugars Is Associated with Reduced CortisolReactivity Following an Acute Physiological Stressor[J/OL]. Nutrients, 2023,15(1): 209[2025-12-22].
[9] Stress at three‐month immunization: Parents’ and infants’ salivary cortisol response in relation to the use of pacifier and oral glucose[J/OL]. European Journal of Pain, 2009, 13(2): 202-208[2025-12-22].
[10] Social Jetlag and Obesity[J/OL]. Current Biology, 2012, 22(10):939-943[2025-12-22].
[11] Effects of training and competition on thesleep of elite athletes: a systematic review and meta-analysis[J/OL]. BritishJournal of Sports Medicine, 2019, 53(8): 513-522[2025-12-22].
[12] Sleep and the Young Athlete[J/OL]. Sports Health: A Multidisciplinary Approach,2023, 15(4): 537-546[2025-12-22].
