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.
早上起床對很多人來說都不是件容易的事，昏昏欲睡的感覺可能會持續一整天。

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.
也許你會自然而然地把手伸向咖啡來驅趕困意，但針對那些不喝咖啡的人或覺得咖啡不夠強勁的人，研究人員給他們列了一串備選方案。

In a new video from AsapScience, the researchers reveal seven tips to help you wake up in the morning – and none of them involve caffeine.
在秒懂科普網一個新上傳的視頻上，研究者揭示了七個竅門，助你早上起床，沒有一個是帶咖啡因的。

To start, the video explains that it's important to "find the light" in order to properly wake your body up.
首先，視頻解釋說，一件非常重要的事就是“找到光”來適當地喚醒身體。

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.
打開窗簾、走到屋外，如果你得在天亮之前起床，甚至可以用一個發光鬧鐘，這些都是找到光的好辦法。

These alarm clocks aim to imitate a sunrise and slowly fill the room up with light.
發光鬧鐘可以模擬日出的樣子，讓室內逐漸充滿亮光。

Exposure to light is an important part of waking up, as it is directly linked to the body's production of melatonin, the video explains.
視頻中說，暴露在光線中是起床的重要一步，因為光會直接影響身體產出褪黑激素。

Melatonin is a hormone secreted in the brain that plays a major role in regulating sleep.
褪黑激素是一種藏在大腦中的荷爾蒙，對調節睡眠有重要影響。

It's produced when you are in darkness, and drops when exposed to sunlight.
黑暗中，褪黑激素開始產生，陽光下，褪黑激素又開始下降。

The team also suggests capping off your shower with a blast of cold water.
研究團隊還建議要沖個冷水澡。

This is said to activate the regions of your brain that regulate wakefulness, causing you to feel alert.
據說這樣能刺激調節大腦清醒的區域，能讓你思維敏捷。

And, researchers have found that the shock of a cold shower can increase your metabolic rate to cut down on feelings of fatigue, the video explains.
并且，視頻里說，研究者們發現冷水浴的刺激能加快新陳代謝，減輕疲倦感。

In another tip, they suggest drinking water first thing in the morning and throughout the day to stay hydrated.
在另外一個方法提示中，他們建議，早上第一件要做的事就是喝水，且一整天都要喝水以保持充足水分。

While sleeping, you will sweat, breathe, and get up to use the bathroom, and these things all work to dehydrate the body.
睡覺時，你會出汗、呼吸、起來上衛生間，這些都會脫去體內水分。

Even mild dehydration can take a toll, decreasing alertness and mental concentration, and contributing to fatigue.
即使是輕微脫水也會造成不利影響，降低警覺性和注意力，導致疲倦。

It may come as no surprise, but they also stress the importance of eating a healthy breakfast.
也許聽起來沒什么好驚奇的，但他們也強調吃一頓健康早餐的重要性。

People who eat a meal first thing in the morning have reported feeling more alert.
據報告，早晨按時吃早點的人感覺更清醒。

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.
像甜甜圈等單糖含量多的食物，會迅速消耗掉警覺性，那些脂肪含量高的食物會導致接下來的一天吃得更多。

But meals high in fiber and carbohydrates like oats are linked to lasting alertness throughout the morning, the video explains.
但是視頻里解釋說，像燕麥等富含纖維和碳水化合物的食物能使人一上午都保持清醒。

These will suppress hunger and increase cognitive function.
這些食物可以抑制饑餓，提高認知功能。

Drinking orange juice will also give you a boost in the morning, they say, as citrus fruits are rich in flavonoids.
他們說，喝橙汁也會令你早上精力充沛，因為柑橘類的水果富含類黃酮。

Researchers have linked flavonoids to slowing cognitive decline from aging and even decreased onset of neurodegenerative diseases like Alzheimer's.
研究人員認為類黃酮可以延緩因年齡增長導致的認知能力下降，甚至還可以降低老年癡呆癥等神經系統退化疾病發作的風險。

Orange juice is said to increase alertness and cognitive function.
他們說橙汁能提高警覺性，加強認知功能。

Physical activity first thing 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.
早晨做點體育運動也有利于改善精神狀況，使你更加機敏，因為體育運動能增加血液循環，為大腦提供更多氧氣。

During exercise, the video explains, the hippocampus is highly active, and this region of the brain is responsible for learning and memory.
視頻解釋稱，在運動過程中，海馬體高度活躍，海馬體是大腦中負責學習和記憶的區域。

Finally, the team suggests listening to music when you first get up.
最后，研究團隊建議早晨起床后可以聽點音樂。

Music can cause the pupils to dilate and increase blood pressure, inducing a "state of arousal".
音樂可以擴大瞳孔，提高血壓，引起“亢奮的狀態”。

Listening to music also increases activity in the areas of the brain linked to movement and emotion, and can help to release dopamine throughout the body to activate positive feelings.
負責運動和情感的大腦區域在音樂的刺激下也可以增加活力，有助于向全身釋放多巴胺，激發積極的情感。

Vocabulary

compile: 編制
cap off: 結束
suppress: 抑制
onset: 開始
dopamine: 多巴胺

英文來源：每日郵報
譯者：實習生孫美真
審校&編輯：丹妮