醒来时难以做到，请考虑以下策略。

We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even when we’ve technically gotten enough sleep. In an effort to perk up on tired days, many of us load up on cup after cup of coffee.

But over-caffeinating can leave us jittery and anxious (not to mention perpetually running to the bathroom).

也许有一种更好的方法可以让早晨的疲劳和你所需的能量继续下去。

That beloved button on top of your alarm clock may not be so helpful after all.

Spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” 有后果 for your ability to function throughout the day.

Pro-tip:Try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.

理论是你在贪睡之间睡了90分钟a full sleep cycle，让你醒来后你的修复状态，而不是期间。

疲劳是脱水的经典症状，甚至是一个 mild case 可以引发嗜睡，认知能力的变化和情绪中断。在移动之前，让一杯水清新整个身体。

Pro-tip:If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.

There’s a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles areliterally paralyzed (atonia), and reactivating them releases energy-stimulating endorphins.

Pro-tip:If you have a bit of time formorning yoga, take it; just 25 minutes has been shown toboost energy levels and brain function。

Cold showers are reported to reduce sick-day absences from work. If you don’t want to take a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.

Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!

Pro-tip:One cult-favorite product isSaborino的早晨面膜from Japan, which has essential oils to activate your senses. In one minute, this sheet mask cleanses, invigorates, and moisturizes your skin.

Note: People with sensitive skin may want to avoid this product.

The jury is still out on whether breakfast is the most important meal of the day. But research 确实说，跳过这一饭可以对你全天的能量和能力产生负面影响。

Food is fuel. Give your body some calories to put it into action at the start of the day.

但如果你早上锻炼，请记得之后，不是之前。这将（a）燃烧更多的卡路里，（b）提升您的新陈代谢，（c）帮助您避免胃。

Pro tip:改变疲劳战斗早餐。Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning.

伸展疲劳战斗食物像精益蛋白质ns, whole grains, nuts, and lower-sugar fruits.

All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can lead to the经典的血糖穗滴那让你感到烦恼。

Pro-tip:注意营养标签，看看你早餐吃多少糖 - 并尽可能削减。在手上保持苹果，胡萝卜和橘子等整个食物，便于访问。

That’s right, we saidlesscoffee — but not none! Though coffee has plenty ofhealth benefits, chugging a lot in the morning may indirectlycontribute to increased fatigue当天晚些时候。

Participants in one 学习 reported feeling more tired the day after they had consumed caffeinated drinks. Experimenting with a reduced amount of caffeine in the morning actually may make you less tired.

Pro-tip:避免大杯子。购买一个较小的杯子，如果你必须，有助于减少你喝的金额。

阳光碰到你身体的血清素levels, leading to improved sleep — and, therefore, increased daytime energy. And, according to aseries of studies在罗切斯特大学，在大自然中花时间“让人们感觉更加活跃”。

听起来像是一个非常好的理由在户外俯视你的早晨。

Pro-tip:If going outside is a chore in the early morning, adjust your curtain so that the sunlight seeps in when you’re getting ready to wake up.

当然，当你想爬回床时，运动可能听起来不那么难以解脱 - 但它可能正是你的身体需要得到帮助启动。研究始终如一地相关有氧运动，减少疲劳。

See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.

Pro-tip:按下时，用几轮高膝部掌握你的身体跳跃杰克。甚至30秒torso twists可以做诀窍，或者在上班途中计划短暂的Cardio。

Is it possible that negative feelings about your job or stressors at home are draining you of morning oomph?

您可能无法在一夜之间修复某些情况，但一旦您将它们识别为精神和身体疲惫的来源，您通常可以采取一些行动来缓解它们。

Pro-tip:Streamline harried mornings at home by making school lunches the night before, or make time for早上冥想and create calm before your day begins.

有时我们所需要的所有能源升压都是在地平线上有点兴奋。

To beat morning fatigue, consider scheduling a phone call with a friend during your commute, penciling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.

Pro-tip:Let another schedule determine yours. Make an earlier morning podcast or radio show part of your wake-up routine.

如果早晨疲劳成为慢性问题，可能是由抑郁或焦虑引起的。抑郁症的人们在早上可能会感到更糟早上只感到沮丧。

The only way to know, however, is to track your mood or see a professional.

Pro-tip:Dig a little deeper. Asking some关于您心理健康的关键问题国家可能揭示一种需要专业人士的潜在条件。

如果你的睡前习惯可能会对你的休息做出深刻的影响，那么你的醒着的日常生活也是如此。你可能听说过睡眠卫生 - 少数最佳实践that help you fall asleep at night. These include:

  • turning off screens an hour before bed
  • turning in at the same time each night
  • creating a comfortable sleeping environment

同时起床每天早上有助于维护昼夜节奏，内部生物时钟负责嗜睡的感觉。

努力每天同时崛起 - 即使在周末 - 看看你是否可以宣传中间坍落度。

莎拉加伦，NDTR，是营养师，自由卫生作家和食品博客。她和亚利桑那州梅萨的丈夫和三个孩子住在一起。找到她分享到地球健康和营养信息和（大多数）健康食谱对食物的情书。