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[最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 讓起床神清氣爽、心情好的 6 個方法 ##### 指導 這些專家背書的簡單習慣能讓你有更多的朝氣與活力迎接一天的開始。 上一次更新：2020年11月30日 只要將這些專家建議的簡單習慣帶入晨間起床作息，就能讓自己有更多朝氣與動力展開新的一天。  1. __設定每天同一時間的鬧鐘__ Matthew Walker 博士是人類睡眠科學中心創辦人兼主任，也是 Nike Performance Council 的成員，他表示，如果你平日通常 7 點起床，但週末會睡到 10 點，這表示到了星期天晚上，你得將體內時鐘往回後三個小時。Walker 說：「這相當於每個週末搭飛機往返紐約和舊金山，也就是所謂的『社交時差』，對我們的生理來說這是一種折磨」。他亦指出，在同一時間起床能讓身體調節出自然的晝夜節律，讓我們醒來後感覺更機敏。 2. __用音樂取代鬧鈴__ 澳洲皇家墨爾本理工大學 (RMIT) 近期所做的一項研究顯示，相比刺耳的噪音，用音樂當鬧鈴被叫醒，更能讓人在早上覺得心思更敏銳。RMIT 副教授，同時也是研究的共同作者 Adrian Dyer 在一篇新聞稿中指出：「當我們醒來時，刺耳的嗶嗶聲可能會打斷或干擾大腦的活動，而旋律優美的聲音可以讓我們更有效地轉為清醒的狀態」。雖然還需要更多的研究，才能瞭解怎樣的旋律和節奏搭配可以發揮最好的效果，不過研究者普遍認為樂曲的效果會比刺耳的鬧鈴來得好。 3. __不要按下貪睡提醒__ 醫學博士 Cheri Mah 是加州大學舊金山分校人體體能表現中心醫師科學家，同時也是 Nike Performance Council 成員，專精於研究菁英運動員的睡眠與表現之間的關聯。他表示，按下那個按鈕的當下可能感覺會很好，但這對身體或大腦一點好處都沒有。Mah 說：「這段額外的睡眠時間本該屬於真正醒來前的完整睡眠，而這麼做只是打斷睡眠」。尤其這段時間對睡眠又很關鍵，他進一步指出：「清晨一早正是快速動眼期最密集的時候，這期間對鞏固記憶非常重要」。 4. __起床前做深呼吸__ 大多數人睜開眼睛後的第一件事情就是拿起手機查看email、訊息和新聞。在紐約從事研究工作的臨床心理博士 Belisa Vranich 說：「這種即刻的急迫感會使皮質醇，也就是壓力荷爾蒙，如閃電般流竄到身體和大腦」。Vranich 在她的新書《Breathing for Warriors》中建議的解決方法是打斷壓力反應。醒來後起床前，做 3 個腹式呼吸，用鼻子緩緩吸氣，讓腹部鼓起，接著用嘴巴慢慢吐氣。這些沉靜的深度呼吸有助於讓身體從交感神經反應 (戰鬥或逃跑) 轉換到副交感神經反應 (休息與消化)，讓你能從容地迎接新的一天。 5. __想想讓你心懷感激的事__ 用感恩的心迎接一天的到來，能讓人感受到周遭世界的美好。醒來時，想想一件讓你充滿期待的事情，可以是即將要做運動、看見太陽出來了，或是今天是星期五。《人格與個別差異》期刊上發表的研究指出，心理健康能對身體健康產生正面的影響。能停下腳步、懂得珍惜和感恩的人，比其他人更能堅守健康目標，也更願意尋求健康方面的協助。 6. __喝點暖的熱飲__ 要進入好睡眠，體溫需要下降約 2 到 3 度。Walker 說：「這正是為什麼和待在較熱的房間比起來，我們在較冷的房間比較好入睡」。相反，人醒來後，身體會需要暖身才能醒。他建議：「如果有自動溫控器，可以設定成在自己醒來前 30 分鐘左右讓房間的溫度升高幾度」。如果沒有智慧溫控器，Walker 表示喝些熱飲，例如水、茶或咖啡，也能帶來類似的效果。 初始發布：2020年8月19日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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