Need multiple alarms to wake up in the morning?
早上需要多个闹钟才能醒来？
Let's say you need to wake up by 7 a.m. to get to work on time. So you set your first smartphone alarm for 6:30 a.m., your second at 6:45 a.m. and your third at 6:55 a.m. to avoid the snooze button. And you throw in 7:05 a.m. just to be cautious.
假设你需要早上7点起床以确保准时上班。所以，为了避免按“再睡一会”按钮，你设置了三个闹钟，分别是早上6:30、6:45和6:55，以确保自己能够按时醒来。为了以防万一，你还加了一个早上7:05的闹钟。
Does this sound familiar? If you are clogging your clock app with all those morning alarms, you're setting yourself up for a groggy morning, experts say.
这听起来耳熟吗？ 专家说，如果你早上设置了很多闹钟，那么你整个早上都会昏昏欲睡。
Hitting the snooze button for increments of nine minutes of sleep at a time does the same thing, said Dr. Brandon Peters, a neurologist and sleep medicine physician with Virginia Mason Franciscan Health in Seattle.
西雅图弗吉尼亚梅森弗朗西斯科健康中心的神经学家兼睡眠医学医生布兰登·彼得斯博士说，每次按贪睡按钮多睡九分钟也会产生同样的结果。
"It's satisfying in the moment to hit the snooze and delay getting out of bed and starting the day, but it does actually fragment and undermine that sleep quality," Peters said.
彼得斯说：“按下贪睡按钮，晚起床后开始新的一天，这在当时会让人感到满足，但实际上会破坏睡眠质量。”
For the last hours of sleep, people usually go in and out of the fourth and last stage of the sleep cycle, known as rapid eye movement (REM) sleep. This stage is particularly important for memory processing and creative thinking, he added. Having that stage of sleep fragmented could impact that brain function.
在睡眠的最后几个小时里，人们通常会进入并退出睡眠周期的第四个也是最后一个阶段，即快速眼动睡眠。他补充说，这个阶段对记忆处理和创造性思维特别重要。这个阶段的睡眠被打乱可能会影响大脑功能。
He recommends setting one alarm, allowing for deep sleep to continue uninterrupted until you need to wake up in the morning. Here's how to train your mind and body to get out of bed after that first alarm goes off.
他建议设置一个闹钟，让深度睡眠继续进行，直到你早上需要起床为止。以下是如何训练你的身心，以便在第一个闹钟响起后立即起床的方法。
Why do I have trouble getting up in the morning?
为什么早上起床很困难？
Certain sleep disorders could be causing someone to have trouble waking up in the morning to one alarm, such as sleep inertia, which causes a difficult transition out of sleep, said Dr. Cathy Goldstein, a sleep medicine physician at the Michigan Medicine Sleep Disorders Centers. That may result in someone unknowingly turning off and snoozing alarms when first woken up.
密歇根医学睡眠障碍中心的睡眠医学医生凯西·戈德斯坦博士表示，某些睡眠障碍可能导致人们早上难以被一个闹钟叫醒，比如睡眠惯性， 它会导致人们难以从睡眠中醒来。 这可能会导致人们在第一次醒来时不知不觉地关掉闹钟并继续贪睡。
Most of the time, however, someone who needs multiple alarms to wake up in the morning is sleep deprived, she said. First, try to get to any underlying issues that could be causing this problem, Goldstein noted.
然而她表示，大多数情况下，那些需要多个闹钟才能在早上醒来的人实际上是睡眠不足。戈德斯坦指出，首先，要尝试解决可能导致这个问题的根本原因。
"Number one: are you actually getting the sleep you need? Not the amount of sleep you think you should get or that you want to get, but the amount of sleep that you actually need. And are you getting that on a nightly basis?" asked Goldstein, who is also a clinical professor of neurology at the University of Michigan Medical School.
戈德斯坦同时也是密歇根大学医学院的神经病学临床教授，她说：“第一：你是否真的得到了足够的睡眠？不是你认为应该得到或想要得到的睡眠时间，而是你真正需要的睡眠时间。你是否每晚都能得到充足的睡眠时间？”
Most adults need around seven to nine hours of sleep a night, but it does take time to figure out how much sleep you need. Goldstein recommends students use summer break to find how many hours of sleep they get naturally after a few weeks. For others, a long vacation could provide some helpful answers.
大多数成年人每晚需要大约七到九个小时的睡眠，但确实需要时间来弄清楚自己到底需要多少睡眠。戈德斯坦建议学生利用暑假几周的时间来找出他们一般能获得多少小时的睡眠。对于其他人来说，长假可能会帮助其找到一些有用的答案。
Another reason someone may battle the alarm clock every morning is that they're naturally a night owl, but their work schedule calls for an early bird, said Dr. Alicia Roth, a clinician at Cleveland Clinic's Sleep Disorders Center in Ohio.
俄亥俄州克利夫兰诊所睡眠障碍中心的临床医生艾丽西亚·罗斯博士说，另一个原因可能是人们天生就是夜猫子，但他们的工作时间却要求他们成为早起的人。
In an ideal world, we would go to bed when we're sleepy, and we would wake up when we wake up. That is not the world we live in. But there are ways to gradually shift your body clock and make early mornings easier, she added.
在理想的世界里，我们会在困的时候上床睡觉，并在睡饱了之后醒来。但我们生活的世界并非如此。但她补充道，有一些方法可以逐渐调整你的生物钟，让早起变得更容易。
How to wake up to one alarm？
如何用一个闹钟唤醒自己？
If you have to wake up at 7 a.m., and the alarm starts at 6 a.m., you are getting an hour of bad-quality sleep, instead of just sleeping through until 7 a.m, Roth said. While setting just one alarm is best, it might be hard to wake up to only one after using multiple alarms as your safety net, she added.
罗斯说道，如果你必须在早上7点醒来，而闹钟在早上6点响起，那么你将获得一个小时的低质量睡眠，而不是一直睡到早上7点。她补充说，虽然设置一个闹钟是最好的，但在使用多个闹钟作为安全保障之后，可能很难只用一个闹钟醒来。
Roth recommends testing out different alarm clocks, such as one that utilizes light or an alarm that makes you get out of bed to turn it off. Getting 15 to 30 minutes of sunlight in the morning can also help shift the internal body clock and is particularly important for those who are natural night owls, said Peters, author of the new book "The Sleep Apnea Hypothesis."
罗斯建议测试不同种类的闹钟，比如利用灯光闹钟，或者需要让你起床去关掉的闹钟。新书《睡眠呼吸暂停假说》的作者彼得斯说，早上晒15到30分钟的太阳也有助于调整内部生物钟，这对夜猫子来说尤其重要。
It is also important to wake up and go to sleep around the same times each day, Goldstein said. "If you're somebody who sleeps really well from 3 a.m. to noon, and that's how you sleep on the weekends, but on Monday morning, you have to wake up at 6 a.m. to commute," that will be hard, she said. "That's earlier than your biology is prepared to wake up, and it's going to be very difficult to get up."
戈德斯坦说，每天在同一时间醒来和入睡也很重要。“如果你是那种从凌晨3点睡到中午的人，而且周末你也这样做，但是在周一早上，你必须早上6点起床去上班，那将会很困难，”她说。“这比你的生物钟准备好的起床时间要早，所以起床会非常困难。”
Goldstein recommends shifting bedtime 30 minutes earlier every few days, or an hour earlier once a week for those looking to change their biological clocks. Avoiding harsh lights and limiting screen time up to four hours before bed can also help promote the body's natural melatonin production, she added.
戈德斯坦建议那些想改变生物钟的人，每隔几天就将就寝时间提前30分钟，或者每周提前一个小时。她补充道，避免强烈的光线和在睡前四小时内限制手机等设备的使用时间也有助于促进身体自然分泌褪黑素。
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