For many people, getting out of bed in the morning is no easy feat, and feelings of sleepiness can drag on long into the day ahead.
對許多人來說，早晨起床不太容易，而且一整天都會覺得昏昏欲睡。

You may automatically reach for a cup of coffee to fight these feelings off, but for those who don't drink it or find the boost simply isn't enough, researchers have compiled a list of alternatives.
你可能會無意識地用一杯咖啡來擺脫這種感覺，但是對那些不喝咖啡或覺得這種幫助完全不夠的人來說，研究員為他們收集了一系列替代選擇。

In a video from AsapScience,?researchers have compiled a list of caffeine-free ways to improve your alertness and cognitive function in the morning.
在AsapScience的一則視頻中，研究員收集了能在早晨提高你的警覺性及認(rèn)知能力的一系列無咖啡因方法。

They suggest:
他們建議：

1. Expose yourself to light
1、讓自己暴露在燈光下

It's important to 'find the light' in order to properly wake your body up.
為了徹底喚醒你的身體，“找到光源”很重要。

This can be done by opening the curtains, stepping outside, or even using an illuminating alarm clock if you have to wake up before the sun.
可以拉開窗簾、走到外面去，甚至是，如果你必須在太陽升起前醒來，那就使用發(fā)光的鬧鐘。

These alarm clocks aim to imitate a sunrise and slowly fill the room up with light.
這些鬧鐘的目的是模仿日出，并慢慢地用光線填滿房間。

Exposure to light is an important part of waking up, as it is directly linked to the body's production of melatonin.
暴露在光線下是喚醒你的一個重要部分，它直接與身體中的褪黑激素分泌有關(guān)。

Melatonin is a hormone secreted in the brain that plays a major role in regulating sleep.
褪黑激素是大腦分泌的一種激素，在調(diào)節(jié)睡眠中起著重要作用。

It's produced when you are in darkness, and drops when exposed to sunlight.
當(dāng)你處于黑暗中，它就會產(chǎn)生，而暴露在陽光下它就會減少。

2. End your shower with cold water
2、用冷水淋浴

The team also suggests capping off your shower with a blast of cold water.
該團隊還建議用冷水淋浴。

This is said to activate the regions of your brain that regulate wakefulness, causing you to feel alert.
據(jù)說激活你大腦中調(diào)節(jié)睡醒的區(qū)域，會使你警覺起來。

And, researchers have found that the shock of a cold shower can increase your metabolic rate to cut down on feelings of fatigue.
研究員發(fā)現(xiàn)冷水的沖擊會提高代謝速率，從而減少疲勞感。

3. Hydrate yourself
3、為自己補水

In another tip, they suggest drinking water first thing in the morning and throughout the day to stay hydrated.
他們推薦的另一個方法是早晨起來先喝水，并且在一天里都要補水。

While sleeping, you will sweat, breathe, and get up to use the bathroom, and these things all work to dehydrate the body.
睡覺的時候，你會出汗、呼吸、起床去衛(wèi)生間，所有的這些事都會使身體脫水。

Even mild dehydration can take a toll, decreasing alertness and mental concentration, and contributing to fatigue.
哪怕只是輕度脫水也能使警覺性和精神集中度降低，并導(dǎo)致疲勞。

4. Eat a healthy breakfast
4、吃健康的早餐

It may come as no surprise, but they also stress the importance of eating a healthy breakfast. People who eat a meal in the morning have reported feeling more alert. For foods high in simple sugars, like donuts, the alertness will wear off quickly, and those high in fat will cause you to eat more throughout the day.
這也許不足為奇，但他們也強調(diào)了吃健康早餐的重要性。據(jù)報道早晨吃早餐會使人的警覺性更高。那些富含單糖的食物，如甜甜圈，會使警覺性迅速消失，而那些富含脂肪的食物會使你一天里吃的更多。

But meals high in fiber and carbohydrates like oats are linked to lasting alertness throughout the morning.
但富含纖維和碳水化合物的早餐，如燕麥，會使你整個早晨都擁有持久的警覺性。

These will suppress hunger and increase cognitive function.
這些食品會壓制饑餓感并提高認(rèn)知能力。

5. Drink orange juice
5、喝橙汁

Drinking orange juice will also give you a boost in the morning, they say, as citrus fruits are rich in flavonoids. Orange juice is said to increase alertness and cognitive function.
喝橙汁也會在早晨起推動作用，他們指出，因為柑橘類水果富含類黃酮。據(jù)說橙汁能提高警覺性和認(rèn)知能力。

Researchers have linked flavonoids to slowing cognitive decline from aging and even decreased onset of neurodegenerative diseases like Alzheimer's.
研究員指出類黃酮與減緩衰老性認(rèn)知減退有關(guān)，甚至?xí)p少阿爾茨海默病這類神經(jīng)退行性疾病的發(fā)作率。

6. Be physically active
6、鍛煉身體

Physical activity in the morning can also help to increase your mental performance and make you more alert, as it increases bloodflow and provides more oxygen to the brain.
早晨進行體育鍛煉也有利于提高你的精神表現(xiàn)，并且使你的警覺性更高，因為它能增加血流量并為大腦提供更多的氧氣。

During exercise, the hippocampus is highly active, and this region of the brain is responsible for learning and memory.
在鍛煉期間，海馬區(qū)非常活躍，而大腦的這個部位負(fù)責(zé)學(xué)習(xí)和記憶。

7. Listen to music
7、聽音樂

Finally, the team suggests listening to music when you first get up.
最后，該團隊建議起床時先聽音樂。

Music can cause the pupils to dilate and increase blood pressure, inducing a 'state of arousal.'
音樂能使瞳孔擴大，并提高血壓，使人達到“興奮狀態(tài)”。

Listening to music also increases activity in the areas of the brain linked to movement and emotion, and can help to release dopamine to activate positive feelings.
聽音樂也能提高大腦中與運動和情感相關(guān)部位的活性，并且有利于多巴胺的釋放，從而激活積極情緒。

（翻譯：Dlacus）

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