再起不来就不礼貌了

晚上睡不着，早上起不来？是谁本人我不说。

大家有「无痛」起床攻略分享分享吗？

无注释原文：

Wake-Up Tips: How to Make the Morning Easier

From: WebMD

November 19, 2021

1. Start Small

Good news for night owls, and anyone else who doesn’t bound out of bed when the sun comes up: You can learn to love your mornings. Even small changes to your routines can boost your mood and energy. Little tweaks can help you get the shut-eye you need, too. When you’re well-rested, it’s not a struggle to get up.

2. Put Your Alarm Out of Reach

Let’s face it: Unless you have another hour or 2 to sleep, hitting the snooze button won’t really help you feel less tired. But there’s another reason to get up when you first hear that annoying beep. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync. That makes you more alert in the morning, and sleepy when it’s time to call it a night. 

3. Let in the Light

As soon as you wake, open the curtains or blinds. Or step outside. Natural light gets your brain going and keeps your body clock on track. If it’s gloomy out, turn on the lights. A light-up alarm clock can help. And it may be less jarring than a noisy alarm. If you have seasonal affective disorder or depression, try a light box (or sunlamp). It can lift your mood and help you feel more awake. 

4. Enjoy a Morning Splurge

To curb your urge to stay under the covers, plan something to look forward to each morning. You could read your favorite web site over a tasty breakfast, or go for a walk in a scenic park. Anything that excites you or brings you pleasure helps to rouse your brain and makes you less sleepy.

5. Sip a Cup of Joe

Just make sure your java’s the caffeinated kind. Caffeine pumps up brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. (Regular coffee drinkers are also less likely to get the blues than those who rarely or never sip the strong stuff.) Not a fan? Opt for a cup of black or green tea. They have caffeine plus other healthy compounds. 

6. Schedule a Morning Sweat Session

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. If you work out first thing, you’ll fall asleep more easily than if you do it later on. At least try for several hours before bedtime. Any later and you may find it hard to nod off. Or do yoga -- it’s proven to ease insomnia.

7. Fuel Up

No appetite? Try to have a small morning meal anyway. Even a light bite, like an egg with a piece of whole-grain toast or a cup of yogurt with berries, gives your body the energy it needs to get going. Breakfast helps you focus, too. It may even keep your body clock on track. That’ll make your morning feel more like morning and less like the middle of the night.

8. Power Down Before Bedtime

Bright lights at night can reduce your melatonin levels (that’s a hormone that helps you feel sleepy). And it isn't just overhead bulbs that can have you counting sheep. The glow of cell phones, computers, and TVs also slows melatonin production. The fix: Dim the lights in your home, and turn off all screens and tech tools at least an hour before you plan to hit the hay.

9. Skip the Nightcap

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. 

10. Find a Good Wind-Down Routine

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 meditate, stretch, take a warm shower or bath, or read a book in a low-lit room. If you get at least 7 hours a night but you're still worn out, see the doctor. A health problem or a sleep disorder like sleep apnea may be to blame.

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

含注释全文：

Wake-Up Tips: How to Make the Morning Easier

From: WebMD

November 19, 2021

1. Start Small 先迈出一小步

Good news for night owls, and anyone else who doesn’t bound out of bed when the sun comes up: You can learn to love your mornings. Even small changes to your routines can boost your mood and energy. Little tweaks can help you get the shut-eye you need, too. When you’re well-rested, it’s not a struggle to get up.

对夜猫子和任何太阳晒到屁股还不起床的人来说，这是个好消息：你可以学着爱上早晨。即使是日常生活中的小变化也能改善你的情绪和精力。小小的调整也能帮助你获得你需要的睡眠。当你休息得很好时，起床并不困难。

night owl /ˈnaɪt ˌaʊl/ 表示“夜猫子”，英文解释为“a person who prefers to be awake and active at night”

There are bound to be changes when the new system is introduced.

引进新系统后一定会发生变化。

表示“睡眠”，相当于sleep，举个🌰：

You look exhausted! Try to get some shut-eye on the train.

你看起来很疲惫！尽量在火车上睡一会儿吧。

2. Put Your Alarm Out of Reach 把你的闹钟放远一点

Let’s face it: Unless you have another hour or 2 to sleep, hitting the snooze button won’t really help you feel less tired. But there’s another reason to get up when you first hear that annoying beep. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync. That makes you more alert in the morning, and sleepy when it’s time to call it a night. 

beep /biːp/ 表示“嘟嘟声；滴滴声”，英文解释为“a short, loud sound”举个🌰：

The voice on the answering machine said "Please leave a message after the beep".

表示“今晚到此为止，收工，可以睡觉了”，英文解释为“to stop what you have been doing in the evening or night, often in order to go to bed”

3. Let in the Light 让光线照进来

As soon as you wake, open the curtains or blinds. Or step outside. Natural light gets your brain going and keeps your body clock on track. If it’s gloomy out, turn on the lights. A light-up alarm clock can help. And it may be less jarring than a noisy alarm. If you have seasonal affective disorder or depression, try a light box (or sunlamp). It can lift your mood and help you feel more awake. 

醒来后，打开窗帘或百叶窗。或者走到外面。自然光让你的大脑运转，让你的生物钟保持在正轨上。如果外面很暗，打开灯。发光的闹钟会有所帮助，而且可能比嘈杂的闹钟不那么刺耳。如果你有季节性情感障碍或抑郁，试试灯箱（或太阳灯）。它可以改善你的情绪，帮助你感觉更清醒。 

jarring /ˈdʒɑː.rɪŋ/ 表示“（使）感到不快的；刺激（神经等）的”，英文解释为“a jarring sight, sound, or experience is so different or unexpected that it has a strong and unpleasant effect on something or someone”如：a jarring cry/chord 刺耳的哭喊声/不协调的和音。

4. Enjoy a Morning Splurge 享受清晨时光

To curb your urge to stay under the covers, plan something to look forward to each morning. You could read your favorite web site over a tasty breakfast, or go for a walk in a scenic park. Anything that excites you or brings you pleasure helps to rouse your brain and makes you less sleepy.

为了抑制你躲在被窝里的冲动，每天早上计划一些值得期待的事情。你可以边吃美味的早餐边浏览你最喜欢的网站，或者去风景优美的公园散步。任何让你兴奋或带给你快乐的事情都有助于唤醒你的大脑，使你不那么困倦。

splurge /splɜːdʒ/ 可以作名词也可以作动词，表示“乱花（钱）；挥霍（尤指购买奢侈品）”，英文解释为“to spend a lot of money on buying goods, especially expensive goods”举个🌰：

I feel like splurging (out) on a new dress.

我想花大价钱买件新裙子。

作名词，还可以指“大量的东西，过量的东西”，英文解释为“a large or excessive amount of something”举个🌰：

There has recently been a splurge of teach-yourself books.

rouse /raʊz/ 表示“唤醒；激励，使觉醒，使奋起”，英文解释为“to wake someone up or make someone more active or excited”举个🌰：

He roused himself (from a pleasant daydream) and got back to work.

他不再沉迷（于甜蜜的白日梦中），开始重新投入工作。

5. Sip a Cup of Joe 喝杯咖啡

Just make sure your java’s the caffeinated kind. Caffeine pumps up brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. (Regular coffee drinkers are also less likely to get the blues than those who rarely or never sip the strong stuff.) Not a fan? Opt for a cup of black or green tea. They have caffeine plus other healthy compounds.

相当于A cup of coffee，表示“一杯咖啡”，为什么这么说？有多种说法，其中一种说法是，a cup of jamoke，java和mocha的缩写变成joe. (Possibly a shortening of "cup of jamoke", from java + mocha: this origin was given in a military officer's manual from 1931, around when the term first appeared.)

📍另一个种说法是：Another theory suggests that US soldiers in World War I (1914-1918) referred to a serving of instant coffee made by the G. Washington Coffee Refining Company (founded in 1910) as a "cup of George", and that the common abbreviation of the name "George" ("Geo.") was then read as "Joe".

在美式英语里，java /ˈdʒɑː.və/表示“咖啡”，英文解释为“In American English java is coffee.” 如：a steaming cup of java 一杯热腾腾的咖啡。

📍而在程序员眼中，Java指的是“Java 语言（一种计算机程序语言）”，英文解释为“a computer programming language that is often used on the internet”

caffeinated /ˈkæf.ɪ.neɪ.tɪd/ 表示“含咖啡因的”，英文解释为“containing caffeine”如：caffeinated drinks/beverages 含咖啡因的饮料。

caffeine /ˈkæf.iːn/ 表示“咖啡因，咖啡碱”，英文解释为“a chemical, found for example in tea and coffee, that is a stimulant (= something that makes people more active)”

一般用have the blues表示“无精打采，情绪低落，郁郁不乐；感到忧伤”，英文解释为“to feel sad”。

black tea 表示“（西方人常喝的）红茶”，英文解释为“dark-coloured tea of the type usually drunk in the West”举个🌰：

Chai is made with black tea and a blend of spices.

2）表示“（围起来的）场地，楼群，院落”，英文解释为“an area surrounded by fences or walls that contains a group of buildings”举个🌰：

They marched into the compound.

他们进入大院。

作动词，表示“使加重，使加剧，使恶化”，英文解释为“to make a problem or difficult situation worse”举个🌰：

Her terror was compounded by the feeling that she was being watched.

她有种被人监视的感觉，这加剧了她的恐惧感。

6. Schedule a Morning Sweat Session 安排晨间锻炼

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. If you work out first thing, you’ll fall asleep more easily than if you do it later on. At least try for several hours before bedtime. Any later and you may find it hard to nod off. Or do yoga -- it’s proven to ease insomnia.

开合跳或快步走可以让你的血液流动，使你的神经系统活跃起来。你会在那一刻感觉更清醒——几个小时后也是如此。如果你早晨第一时间就是锻炼，你会比在晚些时候锻炼更容易入睡。至少在睡前几个小时运动。再晚一点，你可能会发现很难入睡。或者做瑜伽——它被证明可以缓解失眠。

jumping jack /ˈjʌm.pɪŋ ˌdʒæk/ 表示“开合跳，跳跃运动（原地分腿跳起、两臂上举击掌后还原的动作）”，英文解释为“a physical exercise in which you stand with your feet together and arms down, jump up and spread your arms and legs far apart and land, then jump and bring your feet together and arms down again”举个🌰：

Do a few jumping jacks or pushups to raise your heart rate.

做几个开合跳或俯卧撑来提高你的心率。

brisk /brɪsk/ 表示“轻快的，生气勃勃的”，英文解释为“quick, energetic, and active”如：a brisk walk 轻快的步伐

rev up (sb/sth)表示“（使）活跃起来；（使）积极起来”，英文解释为“to become more active, or to make someone or something become more active”举个🌰：

The hotel is revving up for the busy summer season.

正值忙碌的夏季，这家饭店的节奏也变快了。

表示“打瞌睡；（尤指无意中）睡着”，英文解释为“to begin sleeping, especially not intentionally”举个🌰：

After our busy day, we both sat and nodded off in front of the TV.

7. Fuel Up 补充能量

No appetite? Try to have a small morning meal anyway. Even a light bite, like an egg with a piece of whole-grain toast or a cup of yogurt with berries, gives your body the energy it needs to get going. Breakfast helps you focus, too. It may even keep your body clock on track. That’ll make your morning feel more like morning and less like the middle of the night.

没有胃口吗？无论如何，早餐尽量吃一点。即使是简单的一口，比如一个鸡蛋和一片全麦吐司，或者一杯莓子酸奶，也能给你的身体提供所需的能量。早餐也能帮助你集中注意力。它甚至可以让你的生物钟保持在正轨上。这会让你的早晨感觉更像早上，而不是半夜。

yogurt /ˈjɒɡ.ət/ 表示“酸奶；小包装酸奶”，英文解释为“Yogurt is a food in the form of a thick, slightly sour liquid that is made by adding bacteria to milk. A yogurt is a small container of yogurt.”

8. Power Down Before Bedtime 睡前关机

Bright lights at night can reduce your melatonin levels (that’s a hormone that helps you feel sleepy). And it isn't just overhead bulbs that can have you counting sheep. The glow of cell phones, computers, and TVs also slows melatonin production. The fix: Dim the lights in your home, and turn off all screens and tech tools at least an hour before you plan to hit the hay.

夜晚明亮的灯光会降低褪黑激素水平（褪黑激素是一种帮助你感到困倦的激素）。不仅仅是头顶灯泡的亮光会让你睡不着数绵羊，手机、电脑和电视的光芒也会减缓褪黑激素的产生。解决办法：在你计划睡觉前至少一个小时调暗家里的灯光，关掉所有屏幕和电子产品。

dim作动词，表示“（使）变暗，（使）亮度降低”，英文解释为“to (make something) become less bright”举个🌰：

📍有一个表达叫take a dim view of sth，表示“不看好，不赞成”，英文解释为“to disapprove of something”举个🌰：

I take a dim view of this kind of behaviour.

我不赞成这种行为。

表示“上床睡觉”，英文解释为“to go to bed in order to sleep”举个🌰：

I have a busy day tomorrow, so I think I'll hit the sack.

明天我会很忙，所以我看我该睡觉了。

9. Skip the Nightcap 睡前别喝酒

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. 

是的，酒精会让你昏昏欲睡。但是它会让你更难入睡，也会让你在早上感到昏昏沉沉。如果你确实想喝酒，在晚餐时喝一杯就好，或者至少在睡前2到3个小时喝。 

nightcap /ˈnaɪt.kæp/ 表示“睡前饮料（常指酒）”，英文解释为“a drink, sometimes an alcoholic drink, that someone has just before going to bed”

hooch /huːtʃ/ 表示“烈酒；（尤指）烈性威士忌”，英文解释为“strong alcohol, especially whisky”

10. Find a Good Wind-Down Routine 找到一个好的放松方式

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 meditate, stretch, take a warm shower or bath, or read a book in a low-lit room. If you get at least 7 hours a night but you're still worn out, see the doctor. A health problem or a sleep disorder like sleep apnea may be to blame.

轻松的夜晚有助于你入睡。睡前至少一个小时避免电子邮件、与家人的强硬谈话等压力。为了进入睡眠状态，你可以冥想、伸展身体、洗个热水澡或泡个澡，或者在光线较暗的房间里看书。如果你每晚至少睡7个小时，但你仍然感到疲惫不堪，那就去看医生。可能是健康问题或睡眠呼吸暂停等睡眠障碍造成的。

slumber /ˈslʌm.bər/ 相当于sleep，可以作名词，也可以作动词，表示“睡觉，睡眠”举个🌰：

I fell into a gentle slumber.

我甜甜地睡去。

meditate /ˈmed.ɪ.teɪt/ 表示“默念，冥想”，英文解释为“to think calm thoughts in order to relax or as a religious activity”举个🌰：

She meditates for 10 minutes every day.

她每天冥想10分钟。

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