9 Ways To Bounce Back The Day After A Crappy Night’s Sleep

1. Eat right away.

Sleep deprivation can mess with your hunger signals in a number of ways: 

缺乏睡眠会以各种方式干扰大脑发出的饥饿信号：

It can make you feel hungrier all day, and it can make it harder to keep cravings in check if you indulge in a little bit of junk food.

会使你一整天都感觉更饿了，而且你可能会控制不住地想要吃一些垃圾食品。

Stay away from the candy and start your day with a healthy breakfast to keep the good vibes going all day. 

不要吃糖，以一顿健康的早餐开启你元气满满的一天吧。

Eating something with protein will help keep you energized throughout the day, says registered dietician Megan Faletra.

注册营养学专家说，吃一些富含蛋白质的食物会让你一整天都精力充沛。

2. Go out in the sun.

Bright light helps wake you up, says Cathy Goldstein, M.D., a neurologist at Michigan Medicine’s Sleep Disorders Center.

睡眠障碍治疗中心的神经专家Cathy Goldstein说，亮光有助于唤醒你。

So try to get outside and turn on as many lights as you can — don’t cower in your room under your phone’s glow even if you feel groggy.

所以去外面尽量多地享受阳光吧-即使你已经疲惫不堪，也别对着晃眼的手机屏幕缩在屋里。

3. Get moving.

Exercise might be the last thing you want to do when you’re short on rest, but even just a few stretches or jumping jacks can help get you going, says Courtney Bancroft, Psy.D., a licensed clinical health psychologist specializing in insomnia and sleep wellness. 

专治失眠和睡眠健康的认证临床心理学家，Courtney Bancroft心理学博士说，锻炼可能是你只有短暂休息时间的时候最不想做的事，但是即使很少的拉伸和开合跳都可以让你全身动起来。

One caveat: Some trainers say they don’t like it when their clients train on a poor night’s sleep, so your best bet here is light exercise — nothing too strenuous, please!

注意：有些教练说他们不喜欢他们的学员在没睡好的情况下来训练，所以你最好只做一些低强度训练-千万不要太激烈，切记！

4. Do some deep breathing.

Breathing exercises can wake you up in a way similar to exercise, says Bancroft. 

Bancroft说，呼吸练习唤醒你的原理和做运动差不多。

Try sticking your tongue out and panting for 30 seconds, breathing in deeply, and repeating. 

试着伸出舌头呼吸30秒，深吸气，重复。

Or try alternate nostril breathing: Cover your right nostril with your thumb and breath in through your left nostril for four to eight seconds; cover the left with your pinkie and exhale out of your right for the same amount of time. Then breathe in on the right side, covering the left. Keep alternating for one minute.

或者试着用鼻子交替呼吸：用手指堵住你的右鼻孔，从左鼻孔吸气4-8秒；用小手指堵住左鼻孔，从右鼻孔呼气，坚持同样的时间。然后堵住左鼻孔，用右鼻孔吸气。保持交替呼吸一分钟。

5. Get chilly.

Heat can make you feel even sleepier. 

热的环境会让你更困。

Bancroft recommends taking a cold shower, turning down your thermostat, or even just running your hands under cool water to keep alert.

Bancroft建议你洗个冷水澡，把节温器温度调低，或者就用凉水冲洗双手，来唤醒精神。

6. Try not to nap.

Stay awake all day after a bad night, and you’ll be able to fall asleep easier the next time, Bancroft says. “This keeps the sleep drive — one of the major systems that affects our ability to fall asleep — ’hungry,’ so to speak, for sleep,” she explains. If you can’t resist napping, avoid going more than 45 minutes, or you may be vulnerable to sleep inertia, “persistent grogginess after awakening,” says Dr. Goldstein. It’s also best to nap before 2:00 or 3:00 P.M. so your circadian rhythm can reset and you don’t experience yet another night of tossing and turning.

没睡好之后的白天最好别打盹，这样你能在晚上更容易入睡，Bancroft说。“这种睡眠的饥饿状态驱动着我们的睡眠-是影响你入睡能力的要素之一，可以说，为了睡着，”她解释说。如果你忍不住打盹，也别超过45分钟，否则你可能会被睡眠惯性所伤，“醒来之后会一直浑浑噩噩，”Goldstein医生说。在下午2点到3点之前打盹最好。这样你的生物钟可以重置，就不必再辗转反侧一晚了。

7. Drink tons of water.

Dehydration can make you even more tired, so Faletra recommends drinking two to three liters of water over the course of the day.

脱水会让你觉得更加疲惫，所以Faletra建议白天喝2-3升水。

8. Avoid your devices once it gets dark.

Since grogginess can make you less productive, you might be tempted to work later than usual. 

失眠会降低你的效率，你可能不得不加班。

But the light coming from your screen could keep you up late too, so force yourself to stop two hours before bedtime, says Dr. Goldstein.

但是屏幕发出的光亮会让你很难入睡，所以在睡前两小时强迫自己不要看任何电子设备，Goldstein医生说。

9. Drink coffee. (Bet you thought we weren’t going to say that!)

Coffee really does help keep you going, says Dr. Goldstein, since it reduces adenosine, a neurotransmitter your brain releases when you’re sleep-deprived. 

Goldstein医生说，咖啡的确会让你保持清醒，因为它可以减少腺苷，是大脑在你睡眠不足时候释放的一种神经递质。

Just try not to have a cup after 2:00 P.M., since misuse of coffee can make sleeplessness a self-perpetuating cycle.

只是试着不要在下午两点之后和，因为喝太多咖啡会导致失眠的恶性循环。

Really, the most important thing is that next night — it’s what will keep one bad day from becoming a pattern of sleeplessness.

当然，最重要的事情是下一晚要睡好-保证你摆脱失眠循环，不荒废第二天。

（翻译：Jessie）