2024年仍是畴昔一泰半，你已毕本年的责任和生存指标了吗？没时刻、太忙了……这些仅仅借口，让你拖延、成果低下的可能是一些你根柢没堤防到的坏民风！

按掉闹钟赖床

你可能以为朝晨按掉闹钟能让你起床前多休息已而，但其实这么作念弊大于利。

It might feel as though pressing the snooze button in the morning gives you a little bit of extra rest to start your day, but the truth is that it does more harm than good.

这是因为睡醒后，东谈主体内分泌系统运转分泌认知激素，叫醒体魄。睡回笼觉会降速这一历程。另外，9分钟的时刻根本不够干涉让东谈主精神百倍的深度就寝。

That's because when you wake up, your endocrine system begins to release alertness hormones to get you ready for the day. By going back to sleep, you're slowing down this process. Plus, nine minutes doesn't give your body time to get the restorative, deep sleep it needs.

睡前耍手机

睡个好觉的另一个枢纽身分是别受外皮事物影响。

Another key to getting better sleep is not letting outside influencers impair your sleep.

比如智妙手机、平板、和条记本电脑的清楚屏会发出蓝光，商议清楚蓝光挫伤视力，阻抑褪黑激素的生成。褪黑激素有助于疗养就寝周期。

The LED screens of our smartphones, tablets, and laptops, for example, give off what is called blue light, which studies have shown can damage vision and suppress production of melatonin, a hormone that helps regulate the sleep cycle.

商议东谈主员还示意，体内褪黑激素水平低的东谈主更容易抑郁。

Research also suggests that people with lower melatonin levels are more prone to be depressed.

不吃早饭

健康生存方法巨匠、注册养分师丽莎-德法西奥告诉生意内幕网说，早餐是一天中最贫窭的一顿。

As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.

朝晨醒来，你仍是10到12个小时莫得进食，这便是“早餐”名字的着手，兴味是“紧闭禁食”。

By the time you wake up, you likely haven't eaten for 10 or 12 hours, which is where breakfast got its name — it means "breaking the fast," DeFazio said.

早餐开启了你一天的弃旧容新，补充了血糖水平，使你不错在一天中目不苟视，保捏较高的责任成果。德法西奥说，当血糖水平很低时，东谈主们很难聚合堤防力，更可能感到窘迫、易怒、没耐烦。

Your first meal of the day is what kick-starts your metabolism and replenishes blood-sugar levels so you can focus and be productive throughout the day. When blood sugar levels are low, DeFazio says, it's much harder to focus and you're more likely to feel tired, irritable, and impatient.

把一天最贫窭的责任往后推

一天运转时，东谈主们总先挑浅近的事情去完成，让我方干涉景色，并把难作念的责任往后推。这不是个好主张，时时会导致更贫窭的责任作念不完。

People often start off their day by completing easy tasks to get themselves rolling, and leave their more difficult work for later. This is a bad idea, and one that frequently leads to the important work not getting done at all.

商议东谈主员发现，东谈主们在一天中的坚贞力有限，况兼平缓虚耗。是以最佳一天运转时就去作念最困难、最贫窭的责任。

As researchers have found, people have a limited amount of willpower that decreases throughout the day, so it's best to get your hardest, most important tasks done at the beginning of the day.

午餐吃垃圾食物

为了让体魄充满能量，你吃的午餐要养分均衡。

Maintaining energy levels requires eating a balanced lunch.

高脂肪、高糖午餐让东谈主犯困，到下昼3点你就精神沮丧了。德法西奥说，是以在聘用午餐时，要多吃卵白质和健康油脂，甘休碳水化合物摄入量。

High-fat, high-sugar lunches make us sleepy and have low energy by 3 pm, DeFazio says, so it's important to go heavy on the protein and healthy fats and easy on the carbs when choosing what you eat for lunch.

幸运的是，许多快餐连锁店提供健康午餐，让你不会在桌边打盹。

Luckily, plenty of fast-food chains offer healthy meal options that won't make you pass out at your desk.

着手：中国日报网英语点津

剪辑：董静

审核：富文佳 王旭泉 韩丰

sleepwakeandis德法西奥声明：该文不雅点仅代表作家本东谈主，搜狐号系信息发布平台，搜狐仅提供信息存储空间管事。