The day after a sleepless night can seem to last forever.?You get out of bed groggy, disorientated, and wanting nothing more than to slip back under covers.But scientists say a few simple tricks could help you get through the day without anyone ever knowing you’ve missed your much-needed rest.
通宵不睡之后的一天總讓人感覺特別漫長(zhǎng)。剛起床，你就感到，毫無(wú)方向感，你別無(wú)所求，只想再鉆回被子里去。科學(xué)家告訴我們，幾招簡(jiǎn)單的方法就能讓你順利度過這一天，不會(huì)讓任何人察覺你一宿未眠，極度渴睡。

1.Don't hit snooze
別打瞌睡

You’ll almost certainly reach for the snooze button the morning after a restless night. But as hard as it may be, back away.
一夜無(wú)眠之后的早晨，你一定會(huì)感到夢(mèng)鄉(xiāng)的召喚。盡管十分困難，你還是要抵制它的誘惑。

2.Eat breakfast within an hour of getting up
起床后一個(gè)小時(shí)之內(nèi)吃早餐

Once you’re up, make sure you eat breakfast within an hour of getting out of bed.
早晨醒來之后，一定要在起床后一小時(shí)的時(shí)間之內(nèi)吃早餐。

3. Avoid sugar. Choose proteins and grains
早餐別加糖，選擇含有蛋白質(zhì)或谷物的早餐

But avoid the sugary cereals if you want to prevent a crash later, and instead opt for whole grains and eggs. Sugars and high glycemic foods spike energy only to have it fall again. Proteins and healthy fats are best.
不過要避免選擇含糖的谷物，以免隨后感到困乏。你可以選擇全麥面包和雞蛋替代含糖谷物。糖分很高的食物會(huì)在短期內(nèi)讓你精神百倍，可是隨后你很快就會(huì)精神殆盡。含蛋白質(zhì)和優(yōu)質(zhì)脂肪的食物是最佳選擇。

4.Get outside, and don't wear sunglasses
出門去，別帶墨鏡

On your way to work, avoid putting on sunglasses and make sure get outside in bright natural light.
在上班的路上別帶墨鏡，一定要讓自己置身戶外，曝露在明亮的自然光之下。

5.Drink just one cup of coffee in the morning
早上喝一杯咖啡

Coffee drinkers should only get a single cup of their chosen brew. Having anymore could mean you use up your recommended 400 milligram quote of coffee a day too quickly.
喜歡早上喝咖啡的人應(yīng)該只喝一杯自己喜歡的口味的咖啡。人體一天只需要400毫克的咖啡因，如果你早上喝的咖啡過多，就過早的完成了這一天所需的咖啡因攝取量。

6.Have another cup when you get to work
準(zhǔn)備開始工作的時(shí)候可以再喝一杯咖啡

Most people feel groggy after waking up, but that clears, without coffee after around 20 to 30 minutes. This means coffee will be more helpful around midday.
許多人在剛睡醒的時(shí)候都會(huì)感到困乏，但即使你不喝咖啡，這種困乏感也會(huì)在起床后20-30分鐘后消失，這意味著正午左右喝咖啡的作用更大。

7.Tackle your toughest jobs early
趁早解決到最棘手的工作

Your first few hours at work are likely to be the most alert you’ll be all day, so make sure you get your toughest task done first.
開始工作后的最初幾個(gè)小時(shí)很可能是你一天中最清醒的時(shí)候，所以一定要首先處理掉最棘手的工作。

8. Avoid coffee altogether after 3pm
在下午3點(diǎn)之后避免再喝咖啡

Have another cup of coffee before a big meeting, and one in the afternoon. The caffeine will take around 30 minutes to kick in, but make sure you don’t have a cup after 3pm.
在重要會(huì)議開始之前再喝一杯咖啡，下午可以再喝一杯?？Х纫虼蠹s需要30分鐘的時(shí)間才能被人體吸收。不過一定要確保在下午3點(diǎn)鐘之后就不再喝了。

9.In the afternoon, do simple tasks, like replying to emails
在下午的時(shí)間做盡可能簡(jiǎn)單的工作，例如回復(fù)郵件

Power through stuff like replying to emails or sorting files,’ advises the video. ‘And finally, get out of the office a little early if possible.
一鼓作氣完成一些簡(jiǎn)單的工作，比如回復(fù)郵件或者整理文件。最后，如果可能的話，提早一點(diǎn)離開辦公室。

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