教你期末備考保持清醒（雙語）

的確，“保持充足睡眠”這種話我們聽過無數次。但現實生活常常阻礙我們的睡眠大計，然后就變成了“我們應該待會兒再睡”，因為要么還有很多工作沒做，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)唯一的缺點是第二天起床時就感覺自己像是《行尸走肉》里的演員。下面這篇文章就教你你期末備考如何保持清醒，

Here are five ways you can hack your biology in order to pay less of a price for staying up longer.

Move around

來回走動

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有效方式。這就是為什么當你真正想上床休息前不能運動以及當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度的全面健身運動，因為那可能會讓你更累，當你打算熬夜時，極度勞頓并不好玩，只需要適當運動讓自己保持活力即可。

Drink the right stuff

喝對東西

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，但里面的糖分也會讓你崩潰。如果你想利用咖啡因提神，那就傍晚的時候早點兒喝，這樣當你犯困的時候就會起作用了。當你熬夜很晚時，你的血糖波動幅度會很大。別因為喝了含糖飲料使血糖情況更糟糕。

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。當你喝一杯酒的時候可能會隨著細胞能量釋放產生短暫的能量爆發，但多喝只會讓你感覺更困。

Eat More Protein

多攝入蛋白質

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.

很少有人意識到，當我們清醒時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，就要比平時多吃點兒，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.

夜宵是個不錯的選擇，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。要堅持食用富含健康脂肪和蛋白質的食物。不同的蔬菜對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例外。糖分和過多的淀粉攝入會讓你短暫性地興奮，隨著而來的是你徹夜狂歡計劃的破產。

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.

蛋白質會刺激你大腦中的一種神經傳遞介質，即阿立新。它能調節你的覺醒狀態和胃口。事實上，研究人員假設莫達非尼能讓人精力充沛，這種確實存在的藥物類似電影《永無止境》里的虛擬藥物，因為它也能增加體內的阿立新。

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該吃點兒肉排(最好是草食動物)，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.

沒有什么比當你準備享受徹夜狂歡時卻發現自己耷拉著眼皮昏昏欲睡更令人郁悶了。當你雙眼困頓瞇著眼睛時，你的臉部肌肉也會疲勞。你的三叉神經在臉部正?；顒樱@就意味著瞇眼會影響你整個神經系統，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.

在我所寫的關于解除睡眠的帖子中，我總會建議人們晚上關燈，因為燈光會讓你保持清醒。當你在明亮的白光下暴露了三四個小時后，你的體內就不會產生褪黑素，這是進入深度睡眠的必要激素。當你在夜間避免強光照射時，你就會壽命更長，睡眠更好。不過，如果你真的想晚點兒睡，你可以開著燈，這會大大幫助你清醒。

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，因為你體內的褪黑素生成會讓你感覺像有時差一樣。補充褪黑素會有效緩解這種情況。你也可以建立睡眠負債，也就是說打個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著提高睡眠效率。