早晨起床费劲吗？原因不仅仅是你懒...

2025-11-15 14:22:20

起床时身体会发生什么变化？

“起床”这个行为对我们来说再平常不过。但为什么一个简单的起床行为，有时会让我们感觉神清气爽，有时让我们感觉头脑昏沉？为什么有时就想按时起床，有时就要赖着不起？

要回答这些问题，首先要弄懂起床时我们的身体会发生什么变化。

The body prepares to wake up in the hour or so before you awaken — your body temperature begins to rise, and blood pressure increases. Serotonin and cortisol flood the brain, and the neurons and activity start firing.

我们的身体准备起床时，或准备起床之时，你的体温和血压开始升高，血清素和皮质醇充斥大脑，神经元和神经活动开始活跃。

The body prepares to wake up in the hour or so before you awaken — your body temperature begins to rise, and blood pressure increases. Serotonin and cortisol flood the brain, and the neurons and activity start firing.

我们的身体准备起床时，或准备起床之时，你的体温和血压开始升高，血清素和皮质醇充斥大脑，神经元和神经活动开始活跃。

当人自然醒来时，睡眠通常在非快速眼动睡眠，即轻睡眠阶段结束。这会让你一觉醒来神清气爽、精力充沛。但如果你是被闹钟吵醒的，那你可能会觉得昏沉沉的。

If using an alarm, which can go off during periods of deeper sleep, you might find that you wake up feeling groggy, especially if your bedtime and wake-up times vary day to day.

而如果闹钟在深度睡眠阶段响起，那你醒来可能会觉得昏沉沉的，特别是在作息不规律时，这种情况尤为严重。

If using an alarm, which can go off during periods of deeper sleep, you might find that you wake up feeling groggy, especially if your bedtime and wake-up times vary day to day.

而如果闹钟在深度睡眠阶段响起，那你醒来可能会觉得昏沉沉的，特别是在作息不规律时，这种情况尤为严重。

但是，即使是在浅睡眠时醒来，也很少有人能马上起床就立刻准备好迎接新的一天。

每个人都会经历从睡着到醒着的过渡阶段，这一阶段称为“睡眠惯性”。对有些人来说，这一阶段会持续几分钟；有些人则不然。除非长期睡眠不足，不然这一阶段一般持续不超过30分钟。而 你能感受到多少“睡眠惯性”取决与你的生理节律和睡眠习惯。

Your circadian rhythm is your internal body clock, which is tuned to a 24-hour cycle, and research suggests those clocks can have natural preferences for day or night that show up in our DNA. Some people are predisposed to early wake-ups, whereas others naturally sleep later.

生理节律是你体内的生物钟，以24小时为周期。研究表明，生物钟对白天或夜晚有自然的偏好，这是在我们的DNA中体现出来的。有些人容易起得早，而另一些人则天生睡得晚。

Your circadian rhythm is your internal body clock, which is tuned to a 24-hour cycle, and research suggests those clocks can have natural preferences for day or night that show up in our DNA. Some people are predisposed to early wake-ups, whereas others naturally sleep later.

生理节律是你体内的生物钟，以24小时为周期。研究表明，生物钟对白天或夜晚有自然的偏好，这是在我们的DNA中体现出来的。有些人容易起得早，而另一些人则天生睡得晚。

养成良好的睡前习惯

找到适合自己的作息规律很重要。想要起床不困难，睡得好很重要，需要我们养成良好的睡前习惯，坚持合适的作息规律。

◆ 睡前放松身心

A relaxing evening helps you fall asleep. Avoid stressors like email and tough talks with family members at least an hour before bed. To get in the mood for slumber, you can stretch, take a warm shower or bath, or read a book in a low-lit room.

夜晚放松有助于入睡。至少在睡前一小时避免邮件、与家人严肃的谈话等会造成压力的活动。想要进入睡眠状态，你可以拉伸、洗个热水澡，或者在光线较暗的房间里看看书。

A relaxing evening helps you fall asleep. Avoid stressors like email and tough talks with family members at least an hour before bed. To get in the mood for slumber, you can stretch, take a warm shower or bath, or read a book in a low-lit room.

夜晚放松有助于入睡。至少在睡前一小时避免邮件、与家人严肃的谈话等会造成压力的活动。想要进入睡眠状态，你可以拉伸、洗个热水澡，或者在光线较暗的房间里看看书。

◆ 睡前勿饮酒

Yes, alcohol makes you feel sleepy. But it makes it harder to stay asleep and can make you feel groggy in the morning, too. If you do hit the hooch, stick to one drink and have it with dinner, or at least 2 to 3 hours before bedtime.

酒精的确会让你昏昏欲睡。但它让你更难保持睡眠状态，还会让你在早上感到昏昏沉沉。如果你非要喝点酒，那就小酌一小杯，晚餐时喝，或者至少在睡觉前2到3小时喝。

Yes, alcohol makes you feel sleepy. But it makes it harder to stay asleep and can make you feel groggy in the morning, too. If you do hit the hooch, stick to one drink and have it with dinner, or at least 2 to 3 hours before bedtime.

酒精的确会让你昏昏欲睡。但它让你更难保持睡眠状态，还会让你在早上感到昏昏沉沉。如果你非要喝点酒，那就小酌一小杯，晚餐时喝，或者至少在睡觉前2到3小时喝。

早上如何快速清醒？

研究表明，在早上你对新一天要面临的压力大小的预期，最终会影响你当天的体会。因此，有意识地、积极地对待起床可以让你一整天都尽量保持冷静。

◆ 尽可能保持起床时间一致

If you wake up some days at 6 am, others at 8 am, and still others at 11 am, you’re confusing your circadian rhythm. While some people plan to let themselves sleep as late as possible on weekends, that can actually be counterintuitive, throwing off your body clock even more.

如果你有时在早上6点醒来，有时在8点醒来，有时在11点醒来，那就混乱了自己的生物钟。虽然有些人想在周末晚睡些，但实际上，这样做是有悖直觉的，甚至还会打乱生物钟。

If you wake up some days at 6 am, others at 8 am, and still others at 11 am, you’re confusing your circadian rhythm. While some people plan to let themselves sleep as late as possible on weekends, that can actually be counterintuitive, throwing off your body clock even more.

如果你有时在早上6点醒来，有时在8点醒来，有时在11点醒来，那就混乱了自己的生物钟。虽然有些人想在周末晚睡些，但实际上，这样做是有悖直觉的，甚至还会打乱生物钟。

◆ 让睡眠的地方有光亮

Studies show that exposure to bright, white light in the morning can increase alertness. Sunlight is great, simply open your bedroom curtains.

研究表明，早晨明亮的白光可以提高警觉性。阳光是很好的，拉开卧室的窗帘让明媚的阳光照进来。

Studies show that exposure to bright, white light in the morning can increase alertness. Sunlight is great, simply open your bedroom curtains.

研究表明，早晨明亮的白光可以提高警觉性。阳光是很好的，拉开卧室的窗帘让明媚的阳光照进来。

◆ 冥想

Starting your day with a daily wake-up meditation can help set the stage for a successful day. By cultivating your peace of mind before jumping into your day, you can put yourself in the best position to treat yourself and others with kindness.

让清晨的冥想开始新的一天。冥想可以帮助你为顺利的一天打下基础。在新一天工作开启之前，先培养平和的心态，这样你就能摆正善待自己和他人的最佳位置。

Starting your day with a daily wake-up meditation can help set the stage for a successful day. By cultivating your peace of mind before jumping into your day, you can put yourself in the best position to treat yourself and others with kindness.

让清晨的冥想开始新的一天。冥想可以帮助你为顺利的一天打下基础。在新一天工作开启之前，先培养平和的心态，这样你就能摆正善待自己和他人的最佳位置。

◆ 做个晨练

Jumping jacks or a brisk walk can get your blood pumping and rev up your nervous system. You'll feel more alert in the moment and hours later, too.

开合跳或快步走可以让促进血液循环，激活神经系统。你会在晨练的时候变得更加清醒，这一状态可以维持几个小时。

Jumping jacks or a brisk walk can get your blood pumping and rev up your nervous system. You'll feel more alert in the moment and hours later, too.

开合跳或快步走可以让促进血液循环，激活神经系统。你会在晨练的时候变得更加清醒，这一状态可以维持几个小时。

学语言就是学文化

如果没有文化

只用语言往往无法沟通

不信你看

👇

You love what you do,

then you can get what you love.

等你来发现的英语文化的“秘密”

🔛

邱邱老师视频号“直播讲座”提醒

教你如何培养语商力

👇今天晚商7点半，扫码观看👇

来新东方学英文 学对的不迷路

好老师，难得！老师好，值得

y

- END -

最近热爱英文的小伙伴都在看

↓↓↓

最新鲜，最英语！

一个值得你星标的英语学习公众号

点“阅读原文” 立即SuperTalk！

为未来点亮在看返回搜狐，查看更多