天气太冷，起床好痛苦……“无痛早起”其实有方法！

中等

初中三年级

说明文

健康与饮食

冬天到了，对于大多数人来说，每天早上的起床又变得非常困难。外面是寒冷的气温、呼啸的冷风，而被子里除了温暖还是温暖。想要按时早起，真的太难了。

Few things feel more like home than a warm bed on a winter morning. Don’t feel bad. You’re not alone in not wanting to leave it. Here’s what’s happening inside you and what you can do about it.

没有什么事情比冬天早晨温暖的床更像家了。别难过。你并不是唯一不想离开它的人。以下是你内心正在发生的事情以及你能做些什么。

To start with, your vitamin(维生素) D levels are low. Vitamin D plays many roles in the body. Vitamin D levels drop because of shorter daylight hours and less powerful sun rays(光线). The shortage of Vitamin D can affect sleep, so you can’t wake up in the morning easily. Secondly, your melatonin(褪黑激素) levels are high. An increase in melatonin sends you off to sleep at night. Melatonin is produced for a longer time in winter when nights are long than in summer when nights are short. What’s more, researchers discovered cold temperatures can make your waking up hard, too. There are ways you can use to wake up early feeling refreshed.

首先，你的维生素d水平很低。维生素d在身体中起着许多作用。维生素d水平下降是因为白天时间更短，阳光强度更低。维生素d的缺乏会影响睡眠，所以你不能在早上轻易醒来。其次，你的褪黑激素水平很高。褪黑激素的增加会让你晚上睡觉。褪黑激素在冬天夜晚长的时候产生的时间比在夏天夜晚短的时候长。此外，研究人员发现寒冷的温度也会让你难以醒来。有一些方法可以让你早起感到精神焕发。

Try getting more vitamin D. The first thing you can do to wake up earlier is to fight the shortage of Vitamin D. How? Try to get more sunshine. If the cold weather prevents you going outside, you can enjoy the sunshine next to an open window for five minutes. Lighting up your room in the mornings is the second thing you can do. Opening your bedroom lights in the morning is about more than making you too uncomfortable to keep sleeping. The body stops melatonin production when it starts to sense light, which makes you feel less tired. You can also put your heating on a timer. Then, increase the temperature about an hour before you want to wake up.

尝试获取更多的维生素d。你能早点醒来的第一件事就是对抗维生素d的短缺。怎么做？试着获得更多的阳光。如果寒冷的天气阻止你外出，你可以在开着的窗户旁边享受五分钟的阳光。早上照亮你的房间是你能做的第二件事。早上打开卧室的灯不仅仅是让你不舒服而无法继续睡觉。当身体开始感觉到光时，它会停止褪黑激素的产生，这让你感觉不那么累。你也可以把你的暖气放在计时器上。然后，在你想醒来前大约一小时提高温度。