期末备考季：五种健康方式让你保持清醒

Sure, we’ve all heard that we should get more sleep. The realities of life sometimes get in the way of that, and it becomes “we should get more sleep later.” There is either more work to be done, or more fun to be had, or both. The only downside is that you wake up the next day feeling like a cast member of The Walking Dead.的确，“保持充足睡眠”这种话我们听过无数次。但现实生活常常阻碍我们的睡眠大计，然后就变成了“我们应该待会儿再睡”，因为要么还有很多工作没做，要么还有很多有趣的事情等着我们，要么是两者兼而有之。（休息不足）唯一的缺点是第二天起床时就感觉自己像是《行尸走肉》里的演员。

Here are five ways you can hack your biology in order to pay less of a price for staying up longer.
以下是五种调节个人生物钟以便熬夜的健康方法。

Move around
来回走动

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.
上床前锻炼是保持清醒的一个有效方式。这就是为什么当你真正想上床休息前不能运动以及当你去完健身房或者做完快速俯卧撑后不易入睡的原因。这可不是允许你睡前做高强度的全面健身运动，因为那可能会让你更累，当你打算熬夜时，极度劳顿并不好玩，只需要适当运动让自己保持活力即可。

Drink the right stuff
喝对东西

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.
喝类似红牛的含糖咖啡因饮料很有诱惑力，但里面的糖分也会让你崩溃。如果你想利用咖啡因提神，那就傍晚的时候早点儿喝，这样当你犯困的时候就会起作用了。当你熬夜很晚时，你的血糖波动幅度会很大。别因为喝了含糖饮料使血糖情况更糟糕。

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.
我不得不痛苦地说，晚睡的一大半原因可能是为了小酌一杯，但酒精并不能让你保持清醒。当你喝一杯酒的时候可能会随着细胞能量释放产生短暂的能量爆发，但多喝只会让你感觉更困。