Placeholder Image

Subtitles section Play video

  • Coffee or caffeine in the morning is a necessity.

  • After all, it stimulates your central nervous system,

  • elevates your mood, and increases your alertness.

  • But for those times that it's not available

  • or for those who don't drink it,

  • here are some scientific tips to kick your body into gear.

  • Number one, find the light.

  • Melatonin is a hormone secreted by the brain, and is critical in regulating your sleep.

  • When it's dark, your body produces more melatonin, making you sleepy.

  • And when it's light, the production of melatonin drops.

  • So open those curtains, go outside, and expose yourself to light in the morning

  • to decrease melatonin production and physiologically wake your body up.

  • If you have to wake up in darkness, try an illuminating alarm clock.

  • They slowly fill your room with light to wake you up naturally.

  • Two, end your shower with cold water.

  • Studies show that exposing yourself to cold water can activate

  • components of the brain responsible for regulating wakefulness,

  • making you feel alert.

  • Researchers have also found that the shock of cold shower water

  • can increase your metabolic rate further, reducing feelings of fatigue.

  • Three, hydrate yourself.

  • Up to sixty percent of your body is water.

  • While sleeping, you sweat, breathe, get up to urinate, or poop.

  • All of which dehydrate you.

  • Studies show that even mild dehydration decreases alertness,

  • increases fatigue, and negatively affects mental concentration.

  • So in the morning, grab a glass of water

  • to replenish your fluids to fight off that tired feeling.

  • And don't forget to drink water throughout the day to stay alert.

  • Four, eat a healthy breakfast.

  • Researchers have found that participants feel more alert

  • after consuming a meal first thing in the morning.

  • If the meal was high in simple sugars, like a donut,

  • the alertness wore off quickly, whereas if the meal was high in fiber

  • and carbohydrates, like oats, alertness lasted longer throughout the morning.

  • Another study found that breakfasts high in fat taste better,

  • but led to consuming more food throughout the day

  • as opposed to a high fiber and carbohydrate breakfast which

  • satiated hunger and increased cognitive function throughout the day.

  • Five, drink some orange juice.

  • Citrus fruits ,like oranges, are rich in molecules called "flavonoids"

  • Flavonoids have been linked to slowing cognitive decline due to aging,

  • and decreasing the onset of Neurodegenerative diseases, like Alzheimers.

  • One study found that participants who consumed flavonoid-rich

  • orange juice had increased alertness and cognitive function

  • compared to their counterparts who were fed a placebo.

  • Number six, be physically active in the morning.

  • Studies have found that physically active students perform better

  • on tests than those who are less active.

  • Physical activity enhances cognition due to the increased blood flow

  • throughout the body, providing your brain with more oxygen

  • and increasing mental performance.

  • And the hippocampus, which is part of the brain critical for

  • learning and memory, is highly active during exercise.

  • And seven, listen to music.

  • Music has the ability to create a state of arousal, causing pupils

  • to dilate and blood pressure to increase.

  • It can also increase activation in regions of the brain

  • associated with movement and emotion while potentially

  • releasing the "feel good" chemical, dopamine, throughout your body.

  • So build that wake up playlist.

  • And subscribe for more weekly science videos.

Coffee or caffeine in the morning is a necessity.

Subtitles and vocabulary

Operation of videos Adjust the video here to display the subtitles

B2 US alertness melatonin wake morning water brain

7 Tips To Wake Up Without Coffee

  • 70226 5443
    李宣億 posted on 2016/06/30
Video vocabulary