早上起床的理想时间是几点

If you're wondering what time you should wake up in the morning, look no further. Ideally, you should aim to wake up early and go to bed early. That's because the body and brain naturally start to slow down when it gets dark outside and wake up again when the sun rises (via Healthline). However, this isn't always possible.

如果你在想早上应该什么时候起床，不用再找了。理想情况下，你应该以早睡早起为目标。这是因为当外面天黑时，身体和大脑会自然地开始减速，而当太阳升起时又会醒来。然而，这并不是一直奏效。

Work and family commitments can make this sleeping and waking schedule difficult or even impossible to achieve. Luckily, there is no specific time of day that is better suited for waking up than another. In fact, the best time to wake up in the morning depends on how many hours you slept the night before. Consistency is key, however, so once you have a schedule you should stick to it.

工作和家庭的责任会使这个睡眠和苏醒的时间表变得困难，甚至不可能实现。幸运的是，一天中没有哪个时间段比其他时间段更适合起床。事实上，早晨起床的最佳时间取决于你前一天晚上睡了多少个小时。然而，关键点是保持不变，所以一旦你有了一个时间表，你就应该坚持下去。

Generally speaking, you should get 7 to 9 hours of sleep per night (via Medical News Today). If you sleep 7 hours a night, for example, you should go to bed at 11 p.m. if you need to wake up by 6 a.m. This will allow your body enough time to pass through four or five sleep cycles per night, which can help you feel more rested the next morning.

一般来说，每晚应该睡7到9个小时。例如，如果你每晚睡7个小时，如果你需要在早上6点之前醒来，那你应该在晚上11点上床睡觉。这将让你的身体有足够的时间每晚经历四到五个睡眠周期，这可以帮助你在第二天早上感觉更轻松。

However, this doesn't mean it will necessarily be easy to wake up in the morning, especially if you have to get up early. Thankfully, there are some helpful tips and tricks that can make it easier to wake up early in the morning (via Glamour). In addition to getting enough sleep and sticking to a consistent schedule, you should take the time to wind down and relax before going to bed.

然而，这并不意味着早上起床一定很容易，尤其是如果你必须早起的话。谢天谢地，这里有一些有用的提示和技巧，可以让你更容易在清晨醒来。除了获得足够的睡眠和坚持一个一致的时间表，你应该在睡觉前花时间放松一下。

"It's very hard if you're working on your computer to just close the computer and get into bed," Dr. Claire Kenneally, a board-certified sleep specialist at the Chicago Sleep Center, told Glamour. "The brain can't switch gears that quickly." Establishing a relaxing bedtime routine by engaging in non-stimulating activities like yoga or meditation can help quiet your mind, making it easier for you to fall and stay asleep. After all, the more well-rested you are, the easier it will be to wake up on time.

芝加哥睡眠中心的认证睡眠专家克莱尔·肯尼利博士在接受《魅力》杂志采访时表示:“如果你在电脑前工作，那么关上电脑上床睡觉是非常困难的。”“大脑不可能切换得那么快。”通过瑜伽或冥想等非刺激性的活动，建立一个放松的就寝习惯，可以帮助你平静大脑，使你更容易入睡和保持睡眠。毕竟，你休息得越好，就越容易准时起床。

You should also limit your daily alcohol and caffeine consumption. Having more than one alcoholic beverage per night or consuming more than 400 milligrams of caffeine per day can hinder your overall quality of sleep, which is essential to being able to wake up more easily at an earlier time. After a while, however, your circadian rhythm should adjust to your new sleep schedule.

你还应该限制每天的酒精和咖啡因摄入量。每晚喝一杯以上的酒精饮料，或者每天摄入超过400毫克的咖啡因，都会影响你的整体睡眠质量，而睡眠质量对你在更早的时候更容易醒来至关重要。然而，一段时间后，你的昼夜节律应该适应你的新睡眠时间表。