關(guān)于「起床氣」的成因，學(xué)界現(xiàn)在并無定論。以下這幾種猜測，都可能導(dǎo)致起床氣的產(chǎn)生。

 

早晨醒來時，暈暈乎乎腦子不靈光，就如同喝醉了酒一樣神志不清的感覺，大家還記得吧？

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?

這種情況就叫做混亂性覺醒，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.

一般多發(fā)于常規(guī)睡眠周期被打亂之后，比如前面說的，大清早被老板打電話吵醒、或者被老媽掀被子。它會讓你對時間以及地點的感知處于一種混亂的狀態(tài)，并可能伴有敵意或暴力行為。

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.

這種情況還挺常見的。有研究發(fā)現(xiàn)，有 15.2% 的受訪者在一年當(dāng)中，至少發(fā)生過一次混亂性覺醒；有 8.6% 的患者在混亂性覺醒發(fā)作的時候，存在部分或完全的記憶缺失的情況；還有 14.8% 的人同時存在混亂性覺醒與夜間漫游。

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.

 

我們雖然是已經(jīng)進(jìn)化過的高級動物，但其實還保留了一些動物原始的特質(zhì)。

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，你的聽覺、視覺、觸覺等感官會條件反射式地觸發(fā)腦內(nèi)的驚跳反射，這是一種防御性反射，可以使人類或動物能夠快速地應(yīng)對可能的威脅，交感神經(jīng)興奮，腎上腺素大量釋放，立刻進(jìn)入「戰(zhàn)斗狀態(tài)」，應(yīng)對即將發(fā)生的危險。

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.

當(dāng)一個處于熟睡狀態(tài)的人突然被電話驚醒，通過耳朵等感覺器官輸入到大腦里面的信息，就如同給大腦發(fā)送了一條「危險」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，請不要故意去驚嚇正在睡覺的人，不然，TA真的會把你踹飛

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、咖啡因攝入過多、作息不規(guī)律等等，導(dǎo)致你疲憊困倦，這些都會影響你醒來后的情緒，增加起床氣，讓你沉浸在焦慮不滿的消極情緒中，氣憤焦躁，并表現(xiàn)出攻擊性。

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.

這種情況，就是你自己「作」的了。想要緩解起床氣，我們該怎么辦呢？

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

第一個辦法最簡單，你也一定最喜歡，那就是再睡一個回籠覺。

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

這個方法，是有前提條件的：只有你在沒睡夠的情況下，才能睡回籠覺。

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

覺得自己有了「起床氣」，就要建立一個自我意識。當(dāng)你感到煩躁時，給自己一個心理暗示，這是在生「起床氣」，并告訴自己這是一種身體的自然反應(yīng)。一般情況下，起床氣會在你起床 10 ~ 20 分鐘內(nèi)消掉，所以，盡可能不在心里把這件事嚴(yán)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.

小建議：

Tips:

醒來后不要馬上起床，可以躺個五分鐘后再起；喝一杯白開水，打開窗戶透透氣；用適合自己的水溫刷牙洗臉，盡可能讓自己感到舒適。

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.

 

如果你是被別人打擾導(dǎo)致早起的，盡量站在對方的角度去思考問題。

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/