Sure, we’ve all heard that we should get more sleep. The realities of life sometimes get in the way of that, and it becomes “we should get more sleep later.” There is either more work to be done, or more fun to be had, or both. The only?downside?is that you wake up the next day feeling like a cast member of The Walking Dead.
的確，“保持充足睡眠”這種話我們聽過無數(shù)次。但現(xiàn)實(shí)生活常常阻礙我們的睡眠大計(jì)，然后就變成了“我們應(yīng)該待會(huì)兒再睡”，因?yàn)橐催€有很多工作沒做，要么還有很多有趣的事情等著我們，要么是兩者兼而有之。（休息不足）唯一的缺點(diǎn)是第二天起床時(shí)就感覺自己像是《行尸走肉》里的演員。

Here are five ways you can hack your biology in order to pay less of a price for staying up longer.
以下是五種調(diào)節(jié)個(gè)人生物鐘以便熬夜的健康方法。

Move around
來回走動(dòng)

Exercising before bed is a sure way to keep yourself awake. That’s why you should not do it when you actually want to go to sleep, and it is also why hitting the gym, or even some fast push-ups can tell your body that it’s not time for bed. This isn’t permission to treat yourself to an intense CrossFit style high-intensity workout right before bed; that is likely to make you more tired. Being physically exhausted isn’t fun when you are trying to stay up late. Just do enough to get energized.
上床前鍛煉是保持清醒的一個(gè)有效方式。這就是為什么當(dāng)你真正想上床休息前不能運(yùn)動(dòng)以及當(dāng)你去完健身房或者做完快速俯臥撐后不易入睡的原因。這可不是允許你睡前做高強(qiáng)度的全面健身運(yùn)動(dòng)，因?yàn)槟强赡軙?huì)讓你更累，當(dāng)你打算熬夜時(shí)，極度勞頓并不好玩，只需要適當(dāng)運(yùn)動(dòng)讓自己保持活力即可。

Drink the right stuff
喝對(duì)東西

It’s tempting to switch to sugary caffeine bombs like Red Bull, but the sugar will lead to a crash. Instead, if you are going to use caffeine, drinking early in the evening so it will wear off by the time you want to sleep. When you stay up late, your blood sugar fluctuates more than normal anyway. Don’t make it worse by drinking sugar.
喝類似紅牛的含糖咖啡因飲料很有誘惑力，但里面的糖分也會(huì)讓你崩潰。如果你想利用咖啡因提神，那就傍晚的時(shí)候早點(diǎn)兒喝，這樣當(dāng)你犯困的時(shí)候就會(huì)起作用了。當(dāng)你熬夜很晚時(shí)，你的血糖波動(dòng)幅度會(huì)很大。別因?yàn)楹攘撕秋嬃鲜寡乔闆r更糟糕。

It pains me to say this, because half the reason you are staying up late may be to enjoy a few alcoholic beverages, but alcohol is unlikely to keep you awake. One drink will cause a brief energy burst as it releases cellular energy, but more than one is going to make you sleepy.
我不得不痛苦地說，晚睡的一大半原因可能是為了小酌一杯，但酒精并不能讓你保持清醒。當(dāng)你喝一杯酒的時(shí)候可能會(huì)隨著細(xì)胞能量釋放產(chǎn)生短暫的能量爆發(fā)，但多喝只會(huì)讓你感覺更困。

Eat More Protein
多攝入蛋白質(zhì)

Few people think about the fact that the brain and body use a lot more energy when we are awake. If you are pulling an all nighter, you’re going to need a lot more food then you are used to eating. Your brain can use up to 25 percent of your total calories. To stay awake, plan to eat larger meals than normal and to eat them more frequently.
很少有人意識(shí)到，當(dāng)我們清醒時(shí)我們的大腦和身體需要消耗大量的能量。如果你要熬一通宵，你可能需要攝入更多的食物。你的大腦可能需要消耗卡路里總量的25%。想保持清醒，就要比平時(shí)多吃點(diǎn)兒，并多幾次攝入。

The idea of a midnight snack is a good one. That doesn’t mean you should load up on microwave popcorn and stale donuts. Stick to foods that are high in healthy fats and healthy protein. Vegetables won’t make any difference in terms of keeping you awake, except maybe habaneros. Sugar and lots of starch will give you a boost followed by a crash that will end your late night partying.
夜宵是個(gè)不錯(cuò)的選擇，但這并不意味著你需要吃很多微波爆米花和不新鮮的甜甜圈。要堅(jiān)持食用富含健康脂肪和蛋白質(zhì)的食物。不同的蔬菜對(duì)保持清醒所起的作用幾乎沒什么差別，或許夏賓奴辣椒是個(gè)例外。糖分和過多的淀粉攝入會(huì)讓你短暫性地興奮，隨著而來的是你徹夜狂歡計(jì)劃的破產(chǎn)。

Protein stimulates a neurotransmitter in your brain called orexin. It regulates arousal, wakefulness, and appetite. In fact, researchers hypothesize that modafinil, the real-world drug most like the fictional drug from the movie Limitless works in part because it increases orexin.
蛋白質(zhì)會(huì)刺激你大腦中的一種神經(jīng)傳遞介質(zhì)，即阿立新。它能調(diào)節(jié)你的覺醒狀態(tài)和胃口。事實(shí)上，研究人員假設(shè)莫達(dá)非尼能讓人精力充沛，這種確實(shí)存在的藥物類似電影《永無止境》里的虛擬藥物，因?yàn)樗材茉黾芋w內(nèi)的阿立新。

That’s why you should have the steak (extra points for grass fed) and avoid the pasta if you want to stay up late.
這就是為什么如果你想熬夜就應(yīng)該吃點(diǎn)兒肉排（最好是草食動(dòng)物），而不是意面。

Watch Your Eyes
注意你的眼睛

There’s nothing more annoying than trying to enjoy some late-night revelry only to find that you are squinting and your eyes are tired. When your eyes are tired, you’re squinting will make your facial muscles tired. Your trigeminal nerve runs right through your face, which means that squinting will affect your entire nervous system and make you tired more quickly. If you wear contacts, wear your glasses earlier in the day, and bring some eyedrops.
沒有什么比當(dāng)你準(zhǔn)備享受徹夜狂歡時(shí)卻發(fā)現(xiàn)自己耷拉著眼皮昏昏欲睡更令人郁悶了。當(dāng)你雙眼困頓瞇著眼睛時(shí)，你的臉部肌肉也會(huì)疲勞。你的三叉神經(jīng)在臉部正?；顒?dòng)，這就意味著瞇眼會(huì)影響你整個(gè)神經(jīng)系統(tǒng)，讓你更快地感到疲憊。如果你白天很早就戴著隱形眼鏡，記得帶點(diǎn)兒眼藥水。

Turn Up the Lights
開燈

In my posts on sleep hacking, I’m forever encouraging people to turn the lights down at night because bright lights keep you awake. For three or four hours after you are exposed to bright white light, your body will not make melatonin, the sleep hormone required for deep sleep. You will live longer and sleep better if you avoid bright lights at night. However, if you really want to stay up late, you can turn up the lights and it will help enormously.
在我所寫的關(guān)于破解睡眠的帖子中，我總會(huì)建議人們晚上關(guān)燈，因?yàn)闊艄鈺?huì)讓你保持清醒。當(dāng)你在明亮的白光下暴露了三四個(gè)小時(shí)后，你的體內(nèi)就不會(huì)產(chǎn)生褪黑素，這是進(jìn)入深度睡眠的必要激素。當(dāng)你在夜間避免強(qiáng)光照射時(shí)，你就會(huì)壽命更長，睡眠更好。不過，如果你真的想晚點(diǎn)兒睡，你可以開著燈，這會(huì)大大幫助你清醒。

All of these work, but if you stay up really late, expect to pay for it the next day or the next night as your body’s melatonin production may shift similar to what happens when you have jet lag. Melatonin supplementation may help with this. You also can build up a sleep debt, which means you may want to take a nap to help pay it off. However, research has proven that people can learn to sleep more efficiently.
當(dāng)你真的熬夜很晚，以上所有這些工作將讓你在第二天或第二天晚上付出代價(jià)，因?yàn)槟泱w內(nèi)的褪黑素生成會(huì)讓你感覺像有時(shí)差一樣。補(bǔ)充褪黑素會(huì)有效緩解這種情況。你也可以建立睡眠負(fù)債，也就是說打個(gè)小盹來緩解睡眠不足的問題。然而，研究也證明了人們可以學(xué)著提高睡眠效率。

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