如何調整你的生物鐘 讓你的生活更加規律
Have you ever wondered when the optimum time is to wake up, eat breakfast, exercise, do a crossword puzzle or revise for an exam?
你曾想過醒來，吃早餐，鍛鍊，玩縱橫字謎或複習考試的最佳時間麼？
Our bodies are governed by the circadian rhythm, which regulates body temperature, brain wave activity, hormone production, cell regeneration and a host of other biological activities, which means there is a right – and a wrong – time to do everything. Get the most out of your day by working with your body’s natural rhythm…
我們的身體被生理節奏的韻律所控制，調節身體的溫度，大腦波活動，荷爾蒙產量，細胞的再生和其它生理的活動，意味着存在着正確的-和錯誤的-時間去做每件事。讓一天中的大多數時間伴隨着身體的自然韻律運行...
Researchers in the UK found that people who wake up before 07.21 have higher levels of the stress hormone cortisol compared to those who get up just nine minutes later. Early risers also tend to be angrier at night compared to late risers, regardless of how much total sleep they had. A good excuse to hit the snooze button!
英國調查者發現，對比於那些晚起9分鐘的人，在7點21之前醒來的人擁有更高的壓力荷爾蒙水平。對比於那些晚起的人早起的人更傾向於在夜間生氣，不管它們一共睡了多少小時。一個按小睡按鈕的好的藉口!
The best time to eat breakfast is around 08.00 when the brain experiences a surge of neuropeptide Y, the neurotransmitter responsible for making you crave high-energy food. Porridge is the perfect breakfast as it releases energy slowly - studies show that children who eat porridge for breakfast perform better at reading and problem-solving tasks.
吃早餐的最佳時間是大約8點，當大腦經歷神經肽Y的洶涌來襲，神經負責使你渴望高能量食物。粥是完美的早餐，它慢慢釋放能量-研究表明早餐喝粥的兒童在閱讀和解決問題的任務方面表現的更好。
Not a morning person? Walk to work rather than getting the bus. Brain activity is triggered by light and exercising in the morning will boost your mood by around 50 per cent, compared to only 20 per cent if you exercise at night. Walking or swimming is best in the morning, as your muscles won't be warmed up enough for the gym.
不是一個早起的人？步行去工作而不是乘公共汽車。大腦活動被光刺激，早上鍛鍊會膨脹你的心情大約50%，對比於20%的量如果你只在晚上鍛練。早上散步或游泳是最佳時間，你的肌肉沒有被體育館熱起來。
Most people perform best at mentally challenging tasks between 10.00 and noon. In fact, intellectual tasks are performed almost 10 per cent better at 10.30am than in the evening. Write that report before you finish lunch when the body experiences a natural slump.
大多數人對於精神上的挑戰任務在十點和下午表現最佳。事實上，運行智力活動在上午十點半要好於在晚上10%。在吃完午飯之前寫報告當身體經歷自然的蕭條時期。
Your body is designed to take a quick nap after lunch, as it aids digestion and allows blood-sugar levels time to rise to give you maximum energy in the afternoon. No time for a nap? Consider scheduling tasks that don’t require too much thinking about after lunch.
你的身體的生物鐘被設計成午飯後的快速小憩，在下午正如它有助於消化並允許血糖水平的上漲來給予你最大的能量。沒有時間小憩？考慮安排任務不需要午飯後太多的思考。
Analytical activities are best performed in the morning when short-term memory performance is at its peak, whereas retention-based work is best done in the afternoon, when our long-term memory is functioning at its best. The best time to revise or update your to-do list is around 16.00.
分析活動在早上是最佳表現的，當短期記憶行爲處於巔峯，然而基於工作在下午最佳完成，當我們長期的記憶功能最好的時候。複習或更新你想要做的名單是在大約下午四點的時候。
Researchers in the US found that lung function is at its peak between 16.00 and 17.00, making this the ideal time to work up a sweat in the gym. Physical strength also peaks between 16.00 and 17.00, which also happens to be when most Olympic records are set.
美國調查者發現肺的功能在下午四點到五點之間處於巔峯，這就成爲在體育館鍛鍊流汗的理想時間。物理的力量也在下午四點到五點達到巔峯，同樣是大多數奧林匹克記錄誕生的時候。
Fancy a drink after work? The best time to consume alcohol is between 19.00 and 20.00, as this is when the liver is most active in detoxifying the body. Be kind to your liver and eat something first!
工作後想喝一杯飲料？喝酒精的最佳時間是晚上7點到8點之間，當肝活躍於解毒身體。對肝好點首先吃點東西！
Most people experience a surge of melatonin, making you feel relaxed and ready for bed, at around 23.00. Sleep requirements differ from person to person and change over time, which means there is no optimum amount of sleep you should have. Generally, six to eight hours is required in order to function at our best.
大多數人經歷了褪黑素的蜂擁而來，使你感到放鬆準備好上牀睡覺在大約晚上11點的時候。人與人之間對睡眠量需求不同並隨着時間的推移改變，意味着沒有最佳的睡眠數量之說。一般來說，爲了身體達到最佳功效，六到八小時被需要。
Women’s libido peaks at bedtime, between 22.00 and 01.00, which is also when ovulation is most likely. Men’s libido peaks in the early hours of the morning, when levels of testosterone are highest, while studies suggest sperm is more numerous and mobile around 17.00. If you want to get pregnant perhaps the best advice is to have sex three times a day!
女人在牀上的性慾高峯在晚上十點到一點之間，也是最可能排卵的時候。男人的性慾高峯在早晨的早一些的時段，當睾丸素的水平最高的時候，然而研究表明精子大約在晚5點的時候數量更多更易移動。如果你想懷孕或許最佳的建議是每天三次性體驗！
