如何在早上啟動(dòng)你的大腦(我們不只是指咖啡)

如何在早上啟動(dòng)你的大腦(我們不只是指咖啡)

The alarm goes off and you shudder awake, unsure of where you are. Groggily you recognize your room and slowly roll out of bed thinking, "It can't be morning. Didn't I just go to bed?"

鬧鐘響了，你顫抖著醒來(lái)，不知道自己身在何處。你迷迷糊糊地認(rèn)出了自己的房間，慢慢地從床上滾了起來(lái)，心想:“不可能是早上。”我不是剛上床睡覺(jué)嗎?”

Called sleep inertia, it happens when you suddenly snap out of REM sleep -- a deeper stage of sleep where you dream and your body repairs itself. During that sleep cycle your body is flooded with high levels of melatonin, the body's sleep hormone.

這就是所謂的睡眠慣性，當(dāng)你突然從快速眼動(dòng)(REM)睡眠中蘇醒過(guò)來(lái)時(shí)，它就會(huì)發(fā)生。REM睡眠是你做夢(mèng)和身體自我修復(fù)的一個(gè)更深層次的睡眠階段。在睡眠周期中，你的身體充斥著高水平的褪黑激素，這是身體的睡眠荷爾蒙。

But if you're sleep deprived (and who isn't these days?), the grogginess can remain for two or more hours.

但如果你睡眠不足(現(xiàn)在誰(shuí)不是呢?)，這種昏昏沉沉的狀態(tài)可能會(huì)持續(xù)兩個(gè)或更多小時(shí)。

Sleep inertia can also happen when waking from a daytime snooze that went long, well past the 20 minute nap that might refresh you.

睡眠慣性也可能發(fā)生在從白天的午睡中醒來(lái)時(shí)，這種午睡持續(xù)了很長(zhǎng)時(shí)間，遠(yuǎn)遠(yuǎn)超過(guò)了可能讓你精力充沛的20分鐘的小睡。

The effects of sleep inertia can be disastrous. After taking an in-flight nap, an Air India Express pilot overshot the landing runway and crashed a plane full of 166 people into a hillside, where it rolled and burst into flames. Only eight survived.

睡眠慣性的影響可能是災(zāi)難性的。印度航空公司一名飛行員在飛機(jī)上小睡片刻后，沖出跑道，將一架載有166人的飛機(jī)撞向山坡，飛機(jī)在山坡上翻滾并起火。只有8個(gè)活了下來(lái)。

What to do?

該怎么辦？

Now that you're woke, so to speak, to the dangers of a sleep-slogged brain, let's see what science tells us we can do about it.

可以說(shuō)，既然你已經(jīng)意識(shí)到大腦睡眠不足的危險(xiǎn)，讓我們看看科學(xué)告訴我們我們能做些什么。

Consider cold water

考慮一下涼水

Can chilly water shock you awake? A small study showed people who splashed their face after a nap did as well on a memory search task as people who did not nap. But whether it improves your performance enough to, say, drive a car or impress your boss, has yet to be studied.

涼水會(huì)讓你清醒嗎?一項(xiàng)小型研究顯示，午睡后洗臉的人和不午睡的人在記憶搜索任務(wù)中表現(xiàn)得一樣好。但它是否能提高你的工作表現(xiàn)，比如開車或給老板留下深刻印象，還有待研究。

Caffeinate, but carefully

咖啡因，但要小心

Drinking a couple of cups of coffee or caffeinated tea is a proven way to jump-start attention. That's because caffeine increases neuron firing in the brain, which also triggers the release of adrenaline that causes your heart to beat faster.

喝幾杯咖啡或含咖啡因的茶是一種有效的提神方法。這是因?yàn)榭Х纫蛟黾恿舜竽X神經(jīng)元的活動(dòng)，這也會(huì)觸發(fā)腎上腺素的釋放，使你的心跳加快。

Bask in the light

沐浴在陽(yáng)光下

A sunshiny day can lift your spirits and energize your mind. One study exposed subjects to bright lights after wakening and found it increased cortisol levels. Cortisol is a steroid hormone, sort of an internal alarm system. To respond to stress, cortisol increases glucose in your bloodstream, and enhances your brain's use of those sugars.

陽(yáng)光明媚的一天可以振奮你的精神，讓你的大腦充滿活力。一項(xiàng)研究發(fā)現(xiàn)，受試者醒來(lái)后暴露在明亮的燈光下，皮質(zhì)醇水平會(huì)升高。皮質(zhì)醇是一種類固醇激素，是一種內(nèi)部報(bào)警系統(tǒng)。為了應(yīng)對(duì)壓力，皮質(zhì)醇會(huì)增加血液中的葡萄糖含量，增強(qiáng)大腦對(duì)這些糖的利用。

Take a brisk walk

快步走

Take a brisk walk around your home, or better yet, go for a walk outside in the sunlight. Studies show exercise temporarily boosts alertness, in part because of the accompanying rise in body temperature and the boost of blood to the brain.

在家里快步走，或者到戶外的陽(yáng)光下散散步。研究表明，鍛煉能暫時(shí)提高警覺(jué)性，部分原因是伴隨走路而來(lái)的體溫升高和腦部血液供應(yīng)增加。

Try a combo

運(yùn)用多種方式

One study found that a mix of caffeine, bright light and face washing with cold water helped jump-start alertness after a short nap.

一項(xiàng)研究發(fā)現(xiàn)，混合使用咖啡因、強(qiáng)光和冷水洗臉，可以幫助你在小睡片刻后保持清醒。

Turn to protein
轉(zhuǎn)向蛋白質(zhì)

Even if you crave it, sugar is no solution for breakfast or a wake-up snack after a nap. It will only give you a short high, and the crash that follows can be brutal, says sleep specialist and clinical psychologist Michael Breus. Instead, rely on proteins such as eggs to boost brain power.

即使你很想吃糖，糖也不是早餐或午睡后用來(lái)提神的零食。睡眠專家、臨床心理學(xué)家邁克爾•布里烏斯說(shuō)，這只會(huì)讓你短暫地興奮起來(lái)，隨之而來(lái)的崩潰可能是殘酷的。相反，要依靠雞蛋等蛋白質(zhì)來(lái)增強(qiáng)腦活力。