如何早起有精神？

Summary

The speaker offers three tricks that you can use to help you get up early without setting an alarm and avoid feeling tired.

The first is reducing the light exposure you skin gets after sunset because sleep is regulated by melatonin while white artificial light will suppress  the production of it. It means if you receive excessive white light at night, you don't intend to feel tired and want to sleep. The speaker suggests to install F.lux app on your  computer and Twilight on your phone. They can change your phone from white light to yellow light. Samely, if you wanna wake up naturally, keep your blinds open so the sunrise light can hit you and prevent additional production of melatonin.

The second is only using your bed for one thing-sleep. Your brain seeks signals from your habits. If you often play with cellphone, watch TV or eat food on your bed, you will naturally feel cravings for entertainment or hunger when you lay in your bed. If you only use bed for sleep, the moment you lay in your bed, you feel tired and wanna sleep. If you have difficulty falling asleep, you can read a book which is not as stimulating as watching TV or eating.

The third is getting enough sleep, heading to bed around the same time everyday. By applying these three tricks, you will feel energized in the morning.

讲者提到了保证早起并且不困倦的三种小技巧：

1.晚上，控制人造光，如卧室的灯光亮度，电脑和手机屏幕的亮度。因为光线会影响到褪黑素的分泌，而褪黑素是让人感到困倦的化学物质。如果褪黑素分泌少了，你就不困了，也就不想睡了。同样的道理，如果不拉窗帘的话，第二天太阳升起的时候，太阳光照射在你身上，褪黑素减少分泌，你就会自然醒来。

2.只有在睡觉的时候才用床。平时不要在床上玩手机，看电视，吃东西。因为大脑会根据你的习惯，给你信号。如果你总是在床上玩手机，那你一趟到床上，大脑就会提醒你该玩手机了。如果你只有在睡觉的时候躺在床上，那你一趟到床上，大脑就会提醒你该困了。如果实在入睡困难，可以看书，因为书的刺激性小，看一会儿就困了。

3.每天固定时间上床睡觉，睡够了才能有精神。

Vocabulary

a huge pain in the ass 很痛苦

blast us with white light 用白光轰炸我们

craving 渴望

hands down 唾手可得，轻而易举 （adv）

He won election hands down.