如何在早上启动你的大脑(我们不只是指咖啡)

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?"

闹钟响了，你颤抖着醒来，不知道自己身在何处。你迷迷糊糊地认出了自己的房间，慢慢地从床上滚了起来，心想:“不可能是早上。”我不是刚上床睡觉吗?”

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.

这就是所谓的睡眠惯性，当你突然从快速眼动(REM)睡眠中苏醒过来时，它就会发生。REM睡眠是你做梦和身体自我修复的一个更深层次的睡眠阶段。在睡眠周期中，你的身体充斥着高水平的褪黑激素，这是身体的睡眠荷尔蒙。

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(现在谁不是呢?)，这种昏昏沉沉的状态可能会持续两个或更多小时。

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

睡眠惯性也可能发生在从白天的午睡中醒来时，这种午睡持续了很长时间，远远超过了可能让你精力充沛的20分钟的小睡。

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.

睡眠惯性的影响可能是灾难性的。印度航空公司一名飞行员在飞机上小睡片刻后，冲出跑道，将一架载有166人的飞机撞向山坡，飞机在山坡上翻滚并起火。只有8个活了下来。

What to do?

该怎么办？

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.

可以说，既然你已经意识到大脑睡眠不足的危险，让我们看看科学告诉我们我们能做些什么。

Consider cold water

考虑一下凉水

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.

凉水会让你清醒吗?一项小型研究显示，午睡后洗脸的人和不午睡的人在记忆搜索任务中表现得一样好。但它是否能提高你的工作表现，比如开车或给老板留下深刻印象，还有待研究。

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.

喝几杯咖啡或含咖啡因的茶是一种有效的提神方法。这是因为咖啡因增加了大脑神经元的活动，这也会触发肾上腺素的释放，使你的心跳加快。

Bask in the light

沐浴在阳光下

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.

阳光明媚的一天可以振奋你的精神，让你的大脑充满活力。一项研究发现，受试者醒来后暴露在明亮的灯光下，皮质醇水平会升高。皮质醇是一种类固醇激素，是一种内部报警系统。为了应对压力，皮质醇会增加血液中的葡萄糖含量，增强大脑对这些糖的利用。

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，或者到户外的阳光下散散步。研究表明，锻炼能暂时提高警觉性，部分原因是伴随走路而来的体温升高和脑部血液供应增加。

Try a combo

运用多种方式

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

一项研究发现，混合使用咖啡因、强光和冷水洗脸，可以帮助你在小睡片刻后保持清醒。

Turn to protein
转向蛋白质

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来提神的零食。睡眠专家、临床心理学家迈克尔•布里乌斯说，这只会让你短暂地兴奋起来，随之而来的崩溃可能是残酷的。相反，要依靠鸡蛋等蛋白质来增强脑活力。