生活手册

　　How to Bounce Out of Bed Quickly
　　为早起支招
　　
　　Our body clocks aim to keep us awake for 16 hours and asleep for 8 hours. If we followed that schedule, we wouldn"t even need alarms. But since that"s rarely the case, here"s how to bypass that snooze button and become alert:
　　我们的生物钟旨在让我们每天保持16个小时的清醒状态和8个小时的睡眠。如果我们遵循生物钟规律(本文来自：Www.bdfqY.cOm 千 叶帆文 摘:生活手册)来作息的话，我们甚至连闹钟都用不着。但是事实上我们很少能做到这一点。那如何才能迅速清醒过来呢？现在就教你几招：
　　
　　See the light让亮光把你叫醒
　　
　　Before you go to bed, leave your curtains partially open. You"ll get a dose of natural sunlight first thing in the morning, which suppresses melatonin in the brain and signals the body to wake up. If your room doesn"t receive much sun, invest in an alarm clock with a light or put your bedside lamp on a timer。
　　睡觉前，窗帘不要拉严。第一束自然光进来时会抑制大脑中的褪黑激素，向身体发出“醒来”信号。如果你的房间采光不是太好，将闹铃装上灯或给床头灯装上定时器。
　　
　　Buzz off定闹铃
　　
　　Rather than hit the snooze button repeatedly, set the alarm for the exact time you need to get up. Remember that it takes the body 30 to 60 minutes to be completely awake, so if you have an early-morning business meeting, plan on getting yourself up at least one hour beforehand.。
　　你需要什幺时间起床，就把闹铃定到什幺时间，这样就不用一再按“打盹”按钮了。记住，身体要完全清醒需要30分钟至1个小时的时间。所以，如果你早晨要参加一个商务会议，一定要将闹铃定的时间提前一个小时。
　　
　　Stretch it out做伸展运动
　　
　　There"s no need to spring out of bed – you"ll feel disoriented, and that"s when most of us stub our toes or bump into doors. Instead, swing your legs over the side of the bed and do a quick stretch, exercise gets blood flowing to the brain and eases any muscle stiffness.
　　没有必要从床上一跃而起。那样的话，你会觉得晕头转向。大多数人会在这个时候碰到脚趾或撞到门上。相反，你应该将腿伸到床沿外，迅速伸展一下身体。活动能够使血液流向大脑，缓解肌肉僵硬。
　　
　　Perk up提神
　　
　　Caffeine is by far the best and safest natural stimulant. On your way out the door, grab a cup of coffee; if you don"t like the taste, try black tea or even Diet Coke. But keep in mind that caffeine stays in your system for up to 12 hours, so it"s best to scale back after 11am. That way, you"ll fall asleep faster – and wake up easier the next day.
　　咖啡因是迄今为止效果最好也最安全的天然兴奋剂。出门之前要喝一杯咖啡。如果你不喜欢咖啡的味道，可以喝红茶或者健怡可口可乐。但是要注意，咖啡因会在体内停留12个小时，所以最好在上午11点之后减量饮用。这样的话，你能更快的入眠，第二天也更容易清醒过来了。
　　
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