译语翻译分享-起床气，到底在气什么？

关于「起床气」的成因，学界现在并无定论。以下这几种猜测，都可能导致起床气的产生。

 

早晨醒来时，晕晕乎乎脑子不灵光，就如同喝醉了酒一样神志不清的感觉，大家还记得吧？

When I woke up in the morning, I was so dizzy that my brain was not bright, and I felt like being drunk. Do you remember?

这种情况就叫做混乱性觉醒，英文是 confusional arousals，也叫醉睡，sleep drunkenness。

This situation is called confusional awakening, or confusional arousals in English, also called sleep drunkenness.

一般多发于常规睡眠周期被打乱之后，比如前面说的，大清早被老板打电话吵醒、或者被老妈掀被子。它会让你对时间以及地点的感知处于一种混乱的状态，并可能伴有敌意或暴力行为。

It usually occurs after the regular sleep cycle is disrupted. For example, as mentioned earlier, the boss called early in the morning to wake up, or the mother lifted the quilt. It will leave your perception of time and place in a chaotic state, and may be accompanied by hostile or violent behavior.

这种情况还挺常见的。有研究发现，有 15.2% 的受访者在一年当中，至少发生过一次混乱性觉醒；有 8.6% 的患者在混乱性觉醒发作的时候，存在部分或完全的记忆缺失的情况；还有 14.8% 的人同时存在混乱性觉醒与夜间漫游。

This situation is quite common. A study found that 15.2% of respondents had at least one chaotic awakening in a year; 8.6% of patients had partial or complete memory loss during the onset of chaotic awakening; and 14.8 % Of people have both chaotic awakening and night roaming.

 

我们虽然是已经进化过的高级动物，但其实还保留了一些动物原始的特质。

Although we are advanced animals that have evolved, we actually retain some of the original characteristics of animals.

比如在熟睡中突然受到外界刺激，你的听觉、视觉、触觉等感官会条件反射式地触发脑内的惊跳反射，这是一种防御性反射，可以使人类或动物能够快速地应对可能的威胁，交感神经兴奋，肾上腺素大量释放，立刻进入「战斗状态」，应对即将发生的危险。

For example, when you are suddenly exposed to external stimuli while sleeping, your senses such as hearing, vision, and touch will conditionedly trigger the startle reflex in the brain. This is a defensive reflex that enables humans or animals to respond quickly to possible Threats, sympathetic nervous excitement, and massive release of adrenaline, immediately enters a "combat state" to deal with the imminent danger.

当一个处于熟睡状态的人突然被电话惊醒，通过耳朵等感觉器官输入到大脑里面的信息，就如同给大脑发送了一条「危险」的信息：快醒醒！！

When a person in a deep sleep state is suddenly awakened by the phone, the information input into the brain through the ears and other sensory organs is like sending a "dangerous" message to the brain: wake up! !

所以，请不要故意去惊吓正在睡觉的人，不然，TA真的会把你踹飞

So, please don’t deliberately frighten people who are sleeping, otherwise, TA will really kick you

 

如果你前一天晚上宿醉、咖啡因摄入过多、作息不规律等等，导致你疲惫困倦，这些都会影响你醒来后的情绪，增加起床气，让你沉浸在焦虑不满的消极情绪中，气愤焦躁，并表现出攻击性。

If you had a hangover, excessive caffeine intake, irregular work and rest the night before, which caused you to be tired and sleepy, these will affect your mood after waking up, increase your mood of getting up, and make you immersed in the negative emotions of anxiety and dissatisfaction. , Is angry, anxious, and shows offensiveness.

这种情况，就是你自己「作」的了。想要缓解起床气，我们该怎么办呢？

In this case, you have "made" it yourself. What should we do if we want to relieve our breath of wake-up?

第一个办法最简单，你也一定最喜欢，那就是再睡一个回笼觉。

The first method is the easiest, and you must like it the most, and that is to sleep again.

这个方法，是有前提条件的：只有你在没睡够的情况下，才能睡回笼觉。

This method has a prerequisite: only if you haven't got enough sleep, can you get back to sleep.

觉得自己有了「起床气」，就要建立一个自我意识。当你感到烦躁时，给自己一个心理暗示，这是在生「起床气」，并告诉自己这是一种身体的自然反应。一般情况下，起床气会在你起床 10 ~ 20 分钟内消掉，所以，尽可能不在心里把这件事严重化。

If you feel that you have "get up," you must build up a sense of self. When you feel irritable, give yourself a psychological cue that you are "getting up" and tell yourself that this is a natural response of your body. Under normal circumstances, waking up gas will disappear within 10 to 20 minutes after you get up. Therefore, try not to make this matter serious in your mind as much as possible.

小建议：

Tips:

醒来后不要马上起床，可以躺个五分钟后再起；喝一杯白开水，打开窗户透透气；用适合自己的水温刷牙洗脸，尽可能让自己感到舒适。

Don't get up immediately after waking up, you can lie down for five minutes and then get up again; drink a glass of boiled water, open the windows for ventilation; brush your teeth and wash your face with the water temperature that suits you, and make yourself as comfortable as possible.

 

如果你是被别人打扰导致早起的，尽量站在对方的角度去思考问题。

If you get up early because of being disturbed by someone else, try to think about the problem from the other person's perspective.

 

From website: https://zhuanlan.zhihu.com/