冬季“无痛”早起攻略！早起困难户请查收~

在寒冷的冬天，早早离开温暖的被窝的确需要强大的意志力。为此，我们特意整理一份“无痛早起”攻略，请早起困难户们查收~

人人都知道，早睡早起有益健康，但现实却是：睡眼惺忪、忙乱不堪成了很多人的常态，消耗着我们的精气神。在寒冷的冬天，早早离开温暖的被窝的确需要强大的意志力。为此，我们特意整理一份“无痛早起”攻略，请早起困难户们查收~

1. Seek out as much natural light as possible尽可能在充足的自然光下醒来

The secret to becoming a morning person is exposure to bright light, says Jennifer Martin, president of the board of directors for the American Academy of Sleep Medicine. That’s because light suppresses melatonin, a hormone that plays an important role in circadian rhythm. “The sun is the driver of our internal clock,” she says.

美国睡眠医学学会董事会主席詹尼佛·马丁称，早起秘诀是将自己暴露在明亮的光线下。这是因为光抑制褪黑激素，褪黑激素在昼夜节律中起着重要作用。“太阳是我们生物钟的驱动力”。

When you wake up, pop outside for a brisk walk around the block, or sit out back while you sip a cup of coffee. Martin also recommends rethinking the black-out curtains you might use to foster a very dark sleeping environment. If the brightness bothers you overnight, consider wearing an eye mask that you take off as you start to wake up.

当你起床后，可以出来散散步，或者坐在外面喝杯咖啡。马丁不建议使用遮光窗帘营造漆黑的睡眠环境。如果夜间亮度困扰你，可以戴上眼罩，在醒来时摘下。

2. Ease in gradually.循序渐进培养早起习惯

There are two ways to approach your journey to early rising, Martin says. You could plunge straight into getting up at your desired time every day, knowing that you’ll feel tired during the transition but will naturally start falling asleep earlier within a few weeks.

马丁表示，有两种方法有助于早起。你可以强迫自己在固定时间起床，这种方法在过渡期间会让人感到疲倦，但几周内你会自然早睡。

But for some people—like those who need to drive long distances—those first few days of exhaustion from switching to a new schedule aren’t safe. In that case, Martin recommends gradually easing into the early-bird life. “What I’ll suggest to people is to shift half an hour, wait a few days, shift another half an hour, wait a few days, and then shift another half an hour,” she says. “That’s a little easier for people to tolerate.”

但对于一些人来说，刚开始改变生物钟引起的疲惫感是有安全隐患的，比如那些需要长距离驾驶的人。在这种情况下，马丁建议逐渐养成早起习惯。她说：“我建议先早起半小时，再等几天，再早起半小时，等上几天，然后再早起半个小时。这样更容易适应。”