The alarm clock spells dread in the morning whether you must get ready for work or for school. Many turn to caffeine to help them come alive, get focused, and be more productive.

　　你得去上班了，或是要去上学了，闹钟的恐怖的咒语在清晨响起。你可能会喝点带咖啡因的饮料，让自己重新活起来，保持专注，更有效率。

　　However, drinking too much caffeine can lead to desensitization, which makes it harder and harder to get the same feeling that you first did. Instead, it is better to find more sustainable ways to solve your morning problems.

　　不过，喝太多的咖啡因可能会引发脱敏现象，越是多喝以后就越难达到同样的效果。不如去寻求一些可持续的方法，解决早晨的这种问题。

　　1. End showers with cold water

　　洗澡最后冲个凉

　　It may seem like a terrible idea at first, but warm showers will actually make you more relaxed and lethargic2. If you get clean with warm water, but gradually go towards a colder temperature, you will easily wake up. For the final minute, try to have water as cold as you can stand.

　　初看可能是个烂透了的方法，不过洗热水澡在实际上会让你更放松，更加昏昏欲睡。如果你用热水冲干净身体以后一点一点把温度调低，你马上就能醒过来。在冲澡的最后，把水温降到你能够忍受的最低温度。

　　2. No carbs for breakfast

　　早饭不含碳水化合物

　　If you eat a lot of carbohydrates4 for breakfast you are going to end up crashing within a few hours. Try to eat eggs, vegetables, and some fruits instead of bagels, cereal, or similar products.

　　早饭要是吃了很多的碳水化合物，那么没几个小时你就会撑不住了。尽量吃鸡蛋、蔬菜、水果等，而不是面包圈和谷物之类的东西。

　　3. Wake up at the same time

　　在固定时间起床

　　If you have a varied5 schedule on the weekend and in the week, your body is going to be constantly trying to adjust. Set a time and leave it there for the entire week no matter what. Your body will get used to it.

　　如果你在周末和工作日的作息时间不一样，那么你的身体就要一直做自我调整，适应你的作息。定下一个时间，不管发生什么每天都在那个事件起来。你的身体会适应这个时间的。

　　4. Exercise

　　锻炼

　　Doing some form of exercise in the morning will help to ward off fatigue and it will surely wake you up.

　　早晨做些锻炼能帮你抵抗疲劳，也肯定能让你清醒起来。

　　5. Give yourself time

　　多留一些时间

　　If you need to be awake for an important early morning meeting or test, give yourself enough time to wake up. Sleeping as long as you can might actually keep you in a daze while you are doing something important.

　　如果你起床后有很重要的会议或是考试，那么就给自己足够的清醒时间。睡得天昏地暗实际上会让你在做重要的事情时也晕晕乎乎的。

　　6. Expose your body to sunlight

　　多晒太阳

　　Natural sunlight alerts your internal clock to wake up better than artificial light.

　　自然光会告诉你的生物钟应该清醒一下了，这比灯光效果更好。

　　7. Stimulate your brain

　　刺激大脑

　　Spend some time thinking about another important puzzle or problem when you get out of bed and your brain will feel far more alert.

　　起床的时候花点时间解解迷，解决重要的问题，你的大脑会变得敏锐得多。

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