7大对策助你起床 没有咖啡也可以(下)

In another tip, they suggest drinking water first thing in the morning and throughout the day to stay hydrated.

在另外一个方法提示中，他们建议，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.

睡觉时，你会出汗、呼吸、起来上卫生间，这些都会脱去体内水分。

Even mild dehydration can take a toll, decreasing alertness and mental concentration, and contributing to fatigue.

即使是轻微脱水也会造成不利影响，降低警觉性和注意力，导致疲倦。

It may come as no surprise, but they also stress the importance of eating a healthy breakfast.

也许听起来没什么好惊奇的，但他们也强调吃一顿健康早餐的重要性。

People who eat a meal first thing in the morning have reported feeling more alert.

据报告，早晨按时吃早点的人感觉更清醒。

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.

像甜甜圈等单糖含量多的食物，会迅速消耗掉警觉性，那些脂肪含量高的食物会导致接下来的一天吃得更多。

But meals high in fiber and carbohydrates like oats are linked to lasting alertness throughout the morning, the video explains.

但是视频里解释说，像燕麦等富含纤维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.

这些食物可以抑制饥饿，提高认知功能。

Drinking orange juice will also give you a boost in the morning, they say, as citrus fruits are rich in flavonoids.

他们说，喝橙汁也会令你早上精力充沛，因为柑橘类的水果富含类黄酮。

Researchers have linked flavonoids to slowing cognitive decline from aging and even decreased onset of neurodegenerative diseases like Alzheimer's.

研究人员认为类黄酮可以延缓因年龄增长导致的认知能力下降，甚至还可以降低老年痴呆症等神经系统退化疾病发作的风险。

Orange juice is said to increase alertness and cognitive function.

他们说橙汁能提高警觉性，加强认知功能。

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.

早晨做点体育运动也有利于改善精神状况，使你更加机敏，因为体育运动能增加血液循环，为大脑提供更多氧气。

During exercise, the video explains, the hippocampus is highly active, and this region of the brain is responsible for learning and memory.

视频解释称，在运动过程中，海马体高度活跃，海马体是大脑中负责学习和记忆的区域。

Finally, the team suggests listening to music when you first get up.

最后，研究团队建议早晨起床后可以听点音乐。

Music can cause the pupils to dilate and increase blood pressure, inducing a "state of arousal".

音乐可以扩大瞳孔，提高血压，引起“亢奋的状态”。

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.

负责运动和情感的大脑区域在音乐的刺激下也可以增加活力，有助于向全身释放多巴胺，激发积极的情感。