人人都知道，早睡早起有益健康，但現(xiàn)實卻是：睡眼惺忪、忙亂不堪成了很多人的常態(tài)，消耗著我們的精氣神。在寒冷的冬天，早早離開溫暖的被窩的確需要強大的意志力。為此，我們特意整理一份“無痛早起”攻略，請早起困難戶們查收~

1. Seek out as much natural light as possible
盡可能在充足的自然光下醒來

The secret to becoming a morning person is exposure to bright light, says Jennifer Martin, president of the board of directors for the American Academy of Sleep Medicine. That’s because light suppresses melatonin, a hormone that plays an important role in circadian rhythm. “The sun is the driver of our internal clock,” she says.

美國睡眠醫(yī)學(xué)學(xué)會董事會主席詹尼佛·馬丁稱，早起秘訣是將自己暴露在明亮的光線下。這是因為光抑制褪黑激素，褪黑激素在晝夜節(jié)律中起著重要作用?！疤柺俏覀兩镧姷尿?qū)動力”。

When you wake up, pop outside for a brisk walk around the block, or sit out back while you sip a cup of coffee. Martin also recommends rethinking the black-out curtains you might use to foster a very dark sleeping environment. If the brightness bothers you overnight, consider wearing an eye mask that you take off as you start to wake up.

當(dāng)你起床后，可以出來散散步，或者坐在外面喝杯咖啡。馬丁不建議使用遮光窗簾營造漆黑的睡眠環(huán)境。如果夜間亮度困擾你，可以戴上眼罩，在醒來時摘下。

2. Ease in gradually.
循序漸進培養(yǎng)早起習(xí)慣

There are two ways to approach your journey to early rising, Martin says. You could plunge straight into getting up at your desired time every day, knowing that you’ll feel tired during the transition but will naturally start falling asleep earlier within a few weeks.

馬丁表示，有兩種方法有助于早起。你可以強迫自己在固定時間起床，這種方法在過渡期間會讓人感到疲倦，但幾周內(nèi)你會自然早睡。

But for some people—like those who need to drive long distances—those first few days of exhaustion from switching to a new schedule aren’t safe. In that case, Martin recommends gradually easing into the early-bird life. “What I’ll suggest to people is to shift half an hour, wait a few days, shift another half an hour, wait a few days, and then shift another half an hour,” she says. “That’s a little easier for people to tolerate.”

但對于一些人來說，剛開始改變生物鐘引起的疲憊感是有安全隱患的，比如那些需要長距離駕駛的人。在這種情況下，馬丁建議逐漸養(yǎng)成早起習(xí)慣。她說：“我建議先早起半小時，再等幾天，再早起半小時，等上幾天，然后再早起半個小時。這樣更容易適應(yīng)。”

3. Be consistent—even on weekends.
即使在周末也要堅持早起

Becoming a morning person is a seven-day-a-week job. Decide what time you’re going to wake up every day, and stick to it, without exception.

想要成為“早起的鳥兒”，一周七天都要堅持。確定你每天醒來的時間，并堅持到底，無一例外。

4. Wind down in the evenings.
晚上早睡

A consistent bedtime isn’t as crucial as sticking to the same wake up time every day, but it’s still important to make sure you’re getting enough sleep. Most people should aim for at least seven hours a night—so you’ll probably need to inch your bedtime forward as you transition to a new schedule.

保持穩(wěn)定的就寢時間不像每天堅持固定時間起床那么重要，但確保充足的睡眠仍然非常必要。大多數(shù)人應(yīng)該保證每晚至少7小時睡眠，所以當(dāng)你改變生物鐘時，還需要早睡。

Starting at least an hour before you hit the sack, cut back on how much exposure to bright light you’re getting, Experts advise. Research indicates that being exposed to artificial light in the late evening suppresses your body’s ability to generate melatonin, which could interfere with both your ability to fall asleep and your sleep quality.

專家建議，至少從睡覺前1小時開始，降低暴露在強光下的時間。研究表明，深夜暴露于人造光會抑制身體產(chǎn)生褪黑激素的能力，這會干擾入睡能力和睡眠質(zhì)量。

5. Plan something to look forward to.
計劃一些值得期待的事情

To entice you out of bed, Martin suggests treating yourself to something special you can enjoy first thing. “Now is the time to go buy your favorite coffee or pick up some pastries to have when your alarm goes off at 5 a.m.,” she says. “You’re not dreading it if you think of that.”

馬丁建議，為了讓自己更有動力起床，早餐可以享受特別的美食。她說：“現(xiàn)在是時候去買你最喜歡的咖啡，或者早上5點鬧鐘響起時，去買一些點心。如果你想到這一點，就不難起床了?！?/p>

來源：Time
編輯：董靜