晚上没睡好?听听专家怎么说

Didn't get enough sleep?
晚上没睡好？

Maybe you stayed up late binge-watching the new Netflix series. Or you tossed and turned into the wee hours, worried about a big meeting at work. Now your alarm is blaring, your head is pounding-and all you want to do is crawl farther under the covers. We've all been there: The morning after a poor night's sleep is rough. But the good news is there are a few tricks that can help you recover faster. We asked experts for their advice on how to power through the day when your body is craving more Zs.
也许是因为你熬夜看完了刚更新的电视剧。或是因为你翻来覆去直到凌晨，担心重大的工作会议。现在，警报刺耳，你的头昏沉沉的--只想缩进被子里。我们都有过这种经历：没睡好的第二天早晨特别难受。但好消息是：有些方法能让你更快恢复。我们询问了专家的意见：身体想要睡觉时，如何精力满满的度过那一天？

Resist the urge to hit snooze
抑制打盹的冲动

While sleeping in is tempting, it's actually the worst thing you can do, says Sonia Ancoli-Israel, PhD, director of education at the UCSD Sleep Medicine Center: "The truth is, after one bad night of sleep you should change very little in your routine. You should still get up at the same time you do every other morning, even if it's the weekend."
虽然睡觉很有诱惑力，但实际上也是你能做的最糟的事，加州大学圣地亚哥分校睡眠医学中心的教育主任Sonia Ancoli-Israel博士说："事实是，一夜没睡好后，你应该稍微改变一下日常生活节奏。起床的时间应和其它日子一样，即使是周末也是如此。"

A consistent wake-up time is key for maintaining your circadian rhythms, the patterns in your physiological processes that affect everything from your energy to your immunity, metabolism, even creativity. Sleeping late throws your body clock off for the rest of the day-and when your regular bedtime rolls around, you may not feel tired yet, setting you up for another night of insufficient sleep.
一致的起床时间是维持昼夜节律的关键，昼夜节律是身体过程模式，会影响你的精力、免疫力、新陈代谢、甚至是想象力。睡得晚会关闭你的生物钟--到了正常的睡觉时间，你可能还不累，所以你又会再一次睡不好。

What's more, snoozing for a few extra minutes in the a.m. isn't going to make you feel better, Ancoli-Israel adds. It may actually leave you more dazed than before.
此外，早晨多睡一会儿并不会让你更好受，Ancoli-Israel补充道。而且可能会让你比之前更困。

Step outside
出去走走

"If you can eat breakfast outside that's a good start," says Ancoli-Israel. "And if you have time to go for a walk, that's a great idea," she adds, "just don't wear sunglasses." The idea is to expose yourself to natural light, which cues your body clock to suppress production of melatonin, the hormone that makes you sleepy. As a result, you become more alert.
"如果你能出去吃早饭，那这就是一个好的开始，" Ancoli-Israel说。"如果你有时间走一走，那这主意就是太棒了，"她补充说，"但不要戴墨镜。"这个做法就是让你置于自然光下，从而提醒身体抑制褪黑激素的分泌，褪黑激素会让你感觉困困的。因此，你就能更清醒。

Sunlight could boost your mood too. It triggers the release of the feel-good hormone serotonin, which may help you feel a little less harried on a hectic morning.
太阳光也能使你心情变好。能刺激使人感觉良好的激素5-羟色胺的释放，能让你在忙碌的早晨不那么烦恼。