早上起床的理想時(shí)間是幾點(diǎn)

If you're wondering what time you should wake up in the morning, look no further. Ideally, you should aim to wake up early and go to bed early. That's because the body and brain naturally start to slow down when it gets dark outside and wake up again when the sun rises (via Healthline). However, this isn't always possible.

如果你在想早上應(yīng)該什么時(shí)候起床，不用再找了。理想情況下，你應(yīng)該以早睡早起為目標(biāo)。這是因?yàn)楫?dāng)外面天黑時(shí)，身體和大腦會(huì)自然地開(kāi)始減速，而當(dāng)太陽(yáng)升起時(shí)又會(huì)醒來(lái)。然而，這并不是一直奏效。

Work and family commitments can make this sleeping and waking schedule difficult or even impossible to achieve. Luckily, there is no specific time of day that is better suited for waking up than another. In fact, the best time to wake up in the morning depends on how many hours you slept the night before. Consistency is key, however, so once you have a schedule you should stick to it.

工作和家庭的責(zé)任會(huì)使這個(gè)睡眠和蘇醒的時(shí)間表變得困難，甚至不可能實(shí)現(xiàn)。幸運(yùn)的是，一天中沒(méi)有哪個(gè)時(shí)間段比其他時(shí)間段更適合起床。事實(shí)上，早晨起床的最佳時(shí)間取決于你前一天晚上睡了多少個(gè)小時(shí)。然而，關(guān)鍵點(diǎn)是保持不變，所以一旦你有了一個(gè)時(shí)間表，你就應(yīng)該堅(jiān)持下去。

Generally speaking, you should get 7 to 9 hours of sleep per night (via Medical News Today). If you sleep 7 hours a night, for example, you should go to bed at 11 p.m. if you need to wake up by 6 a.m. This will allow your body enough time to pass through four or five sleep cycles per night, which can help you feel more rested the next morning.

一般來(lái)說(shuō)，每晚應(yīng)該睡7到9個(gè)小時(shí)。例如，如果你每晚睡7個(gè)小時(shí)，如果你需要在早上6點(diǎn)之前醒來(lái)，那你應(yīng)該在晚上11點(diǎn)上床睡覺(jué)。這將讓你的身體有足夠的時(shí)間每晚經(jīng)歷四到五個(gè)睡眠周期，這可以幫助你在第二天早上感覺(jué)更輕松。

However, this doesn't mean it will necessarily be easy to wake up in the morning, especially if you have to get up early. Thankfully, there are some helpful tips and tricks that can make it easier to wake up early in the morning (via Glamour). In addition to getting enough sleep and sticking to a consistent schedule, you should take the time to wind down and relax before going to bed.

然而，這并不意味著早上起床一定很容易，尤其是如果你必須早起的話。謝天謝地，這里有一些有用的提示和技巧，可以讓你更容易在清晨醒來(lái)。除了獲得足夠的睡眠和堅(jiān)持一個(gè)一致的時(shí)間表，你應(yīng)該在睡覺(jué)前花時(shí)間放松一下。

"It's very hard if you're working on your computer to just close the computer and get into bed," Dr. Claire Kenneally, a board-certified sleep specialist at the Chicago Sleep Center, told Glamour. "The brain can't switch gears that quickly." Establishing a relaxing bedtime routine by engaging in non-stimulating activities like yoga or meditation can help quiet your mind, making it easier for you to fall and stay asleep. After all, the more well-rested you are, the easier it will be to wake up on time.

芝加哥睡眠中心的認(rèn)證睡眠專家克萊爾·肯尼利博士在接受《魅力》雜志采訪時(shí)表示:“如果你在電腦前工作，那么關(guān)上電腦上床睡覺(jué)是非常困難的。”“大腦不可能切換得那么快。”通過(guò)瑜伽或冥想等非刺激性的活動(dòng)，建立一個(gè)放松的就寢習(xí)慣，可以幫助你平靜大腦，使你更容易入睡和保持睡眠。畢竟，你休息得越好，就越容易準(zhǔn)時(shí)起床。

You should also limit your daily alcohol and caffeine consumption. Having more than one alcoholic beverage per night or consuming more than 400 milligrams of caffeine per day can hinder your overall quality of sleep, which is essential to being able to wake up more easily at an earlier time. After a while, however, your circadian rhythm should adjust to your new sleep schedule.

你還應(yīng)該限制每天的酒精和咖啡因攝入量。每晚喝一杯以上的酒精飲料，或者每天攝入超過(guò)400毫克的咖啡因，都會(huì)影響你的整體睡眠質(zhì)量，而睡眠質(zhì)量對(duì)你在更早的時(shí)候更容易醒來(lái)至關(guān)重要。然而，一段時(shí)間后，你的晝夜節(jié)律應(yīng)該適應(yīng)你的新睡眠時(shí)間表。