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如何在通宵熬夜后保持清醒

部分 1

部分 1 的 3:保持精力

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吃早餐。研究表明，早餐吃得健康均衡的人比不吃早餐的人更敏捷、更有活力。
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可靠来源

PubMed Central

前往来源

吃富含蛋白质的食物，包括蛋、豆腐、酸奶、花生酱。或选择营养丰富的食物，如燕麦和新鲜水果。这些食物能为你的身体供能，使你保持清醒。[2]
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研究来源

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喝咖啡或茶。含有咖啡因的饮料能帮你抵御困意，使你打起精神。喝咖啡和茶也有益健康。它们富含抗氧化物。[3]
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可靠来源

Harvard Medical School

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近来有研究表明，喝咖啡能降低患抑郁症的风险。[4]
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研究来源

不宜喝太多。摄入过多的咖啡因会导致焦虑易怒。虽然能使你白天保持清醒，但会影响晚上的睡眠。[5]
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可靠来源

Mayo Clinic

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咖啡比能量饮料好。等量的咖啡比其他能量饮料含有的咖啡因多。[6]
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可靠来源

Mayo Clinic

前往来源

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保持水分。喝足够的水对于保持身体正常运作非常重要，缺水使人更加疲惫。[7]
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可靠来源

Mayo Clinic

前往来源

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吃冰块。吃冰块会让你清醒，还能补水、保持活力。[8]
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研究来源

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休息时吃一些零食。富含蛋白质和维生素的零食，如坚果和新鲜水果，能让你在熬夜后的一天重新打起精神。[9]
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可靠来源

PubMed Central

前往来源

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如果可以的话，小憩一会。即使是15-20分钟的小睡也能激活你的能量，使你更清醒敏捷。[10]
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可靠来源

PubMed Central

前往来源

小睡时间不宜过长。超过30分钟的小睡会使你更加困倦。[11]
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可靠来源

Mayo Clinic

前往来源

小睡醒来后15分钟内可能会有困意。可以在醒来后立即喝咖啡。[12]
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研究来源

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吃一顿健康的午餐。早晨和下午需要很多能量。熬夜之后，应该补充足够的能量。[13]
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研究来源

选择健康的食物。卡路里和糖分超标会让你午后更加困倦。[14]
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可靠来源

University of Rochester Medical Center

前往来源

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部分 2

部分 2 的 3:激发活力

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轻度运动。即使散散步也能让你打起精神。[15]
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研究来源

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晒一会太阳。研究表明，天然阳光能让你更加清醒有活力。[16]
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研究来源

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改变环境。如果可以的话，工作时把窗户打开让新鲜空气进来，播放一些合适的背景音乐。[17]
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研究来源

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部分 3

部分 3 的 3:规划时间

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制定时间表。把当天需要做的所有事情按照重要程度排序。这会让你记得要做的事情。它会提醒你哪些事已完成，哪些事待做。[18]
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高效地工作。把难度高的复杂的任务安排在早上做，早上能量比较充沛。[19]
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奖励自己休息一会。工作或学习过程中适当地休息一会，能让你重新焕发活力，更好地完成接下来的任务。[20]
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回归正常的睡眠作息。通宵熬夜后，应该回到正常的睡眠习惯。和平常一样时间睡觉，可以稍早一些，闹钟定好通常起床的时间。[21]
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