大家好，这里是湖北理工学院外国语学院英语调频广播台，我是主播周迎。随着天气越来越凉，让本就起床困难的朋友们变得更加挣扎。对于某些人来说，清晨总是美妙的。但为什么对于有些人来说起床如此困难？真的只是因为懒惰吗？接下来就我们一起探究这其中的奥秘。
首先让我们先来了解一下这篇文章里出现的一些重点词汇
serotonin[ˌserəˈtoʊnɪn]n.血清素
cortisol[ˈkɔrtɪˌsɔl]n.皮质醇
neuron[ˈnʊrɑn]n.神经元
circadian[sɜːrˈkeɪdiən]adj.生理节奏的；昼夜节律的
predispose[ˌpriːdɪˈspoʊz]v.使倾向于；使受…的影响
slumber[ˈslʌmbər]n.沉睡，睡眠v.沉睡
The secret of getting up hard in the morning
早晨起床费劲的奥秘
According to research, 90% of adolescents have difficulty waking up in the morning. Other research shows while more of us become morning people as we age, many adults struggle to wake up, too.
根据研究，有90%的青少年早上起床困难。另有研究表明，尽管随着年龄增长有些人会起得变早，但还是有很多成年人起床时很挣扎。
The body prepares to wake up in the hour or so before you awaken — your body temperature begins to rise, and blood pressure increases. Serotonin and cortisol flood the brain, and the neurons and activity start firing.
我们的身体准备起床时，或准备起床的时侯，你的体温和血压开始升高，血清素和皮质醇充斥大脑，神经元和神经活动开始活跃。
If using an alarm, which can go off during periods of deeper sleep, you might find that you wake up feeling groggy, especially if your bedtime and wake-up times vary day to day.
如果闹钟在深度睡眠阶段时响起，那你醒来可能会觉得昏沉沉的，特别是在作息不规律时，这种情况尤为严重。
Your circadian rhythm is your internal body clock, which is tuned to a 24-hour cycle, and research suggests those clocks can have natural preferences for day or night that show up in our DNA. Some people are predisposed to early wake-ups, whereas others naturally sleep later.
生理节律是你体内的生物钟，以24小时为周期。研究表明，生物钟对白天或夜晚有自然的偏好，这是在我们的DNA中体现出来的。有些人容易起得早，而另一些人则天生睡得晚。
Soit is important to find a suitable routine. It's not difficult to get up. It's important to sleep well. We need to develop a good habit before going to bed and stick to a proper schedule.Here are some suggestions for you
所以找到适合自己的作息规律很重要。想要起床不困难，睡得好很重要，需要我们养成良好的睡前习惯，坚持合适的作息规律.接下来有一些建议给你.
1.Relax before bed
睡前放松身心
A relaxing evening helps you fall asleep. Avoid stressors like email and tough talks with family members at least an hour before bed. To get in the mood for slumber, you can stretch, take a warm shower or bath, or read a book in a low-lit room.
夜晚放松有助于入睡。至少在睡前一小时避免邮件、与家人严肃的谈话等会造成压力的活动。想要进入睡眠状态，你可以拉伸、洗个热水澡，或者在光线较暗的房间里看看书。
2.Do not drink before going to bed
睡前请勿饮酒
Yes, alcohol makes you feel sleepy. But it makes it harder to stay asleep and can make you feel groggy in the morning, too. If you do hit the hooch, stick to one drink and have it with dinner, or at least 2 to 3 hours before bedtime.
酒精的确会让你昏昏欲睡。但它让你更难保持睡眠状态，还会让你在早上感到昏昏沉沉。如果你非要喝点酒，那就小酌一小杯，晚餐时喝，或者至少在睡觉前2到3小时喝。
3.Try to get up at the same time
尽可能保持起床时间一致
If you wake up some days at 6 am, others at 8 am, and still others at 11 am, you’re confusing your circadian rhythm. While some people plan to let themselves sleep as late as possible on weekends, that can actually be counterintuitive, throwing off your body clock even more.
如果你有时在早上6点醒来，有时在8点醒来，有时在11点醒来，那就混乱了自己的生物钟。虽然有些人想在周末晚睡些，但实际上，这样做是有悖直觉的，甚至还会打乱生物钟。
4.Let the sleeping place have light
让睡眠的地方有光亮
Studies show that exposure to bright, white light in the morning can increase alertness. Sunlight is great, simply open your bedroom curtains.
研究表明，早晨明亮的白光可以提高警觉性。阳光是很好的，拉开卧室的窗帘让明媚的阳光照进来。
5.Meditating
冥想
Starting your day with a daily wake-up meditation can help set the stage for a successful day. By cultivating your peace of mind before jumping into your day, you can put yourself in the best position to treat yourself and others with kindness.
让清晨的冥想开始新的一天。冥想可以帮助你为顺利的一天打下基础。在新一天工作开始之前，先培养平和的心态，这样你就能摆正善待自己和他人的最佳位置。
6.Do morning exercise
做晨练
Jumping jacks or a brisk walk can get your blood pumping and rev up your nervous system. You'll feel more alert in the moment and hours later, too.
开合跳或快步走可以促进血液循环，激活神经系统。你会在晨练的时候变得更加清醒，这一状态可以维持几个小时。
今天的节目到这里就结束了，想要获取音频回放以及更多完整版稿件，请到湖北理工学院外国语学院英语语言学习示范中心自行了解http://sfl.hbpu.edu.cn/sfzx/cxxm/dpgb.htm，我是主播周迎，我们下期再见。
