All Nighter Emergency 熬夜急救法（美国睡眠科学研究所出品）
The science of US sleep Institute presents: All Nighter Emergency.
So you couldn't sleep last night, you'd like nothing more than to go back to bed, but you've got a long day of work, staring you in the face. don't worry! Science can help!
你昨晚没睡，现在什么都不想干，只想回去继续睡觉，但是你有满满一天的工作正等着你去做……别担心，科学来帮你！
First, don't hit the snooze button. Scientists say those extra tiny minutes of sleep don't actually make you more rested. Next, make sure you eat breakfast. Research suggests eating within an hour of waking up boosts your mood and cognition. And no sugar, it will give you a crash later. Stick to whole grains and protein.
首先，不要按下「小睡一下」的开关。科学家表示，那短短的几分钟对补觉根本于事无补。其次，一定要吃早餐。研究建议在起床后一小时内进食会提升情绪和认知能力。别吃糖，糖会使你疲惫不堪。只吃谷麦和蛋白质。
If you're a coffee drinker grab a single cup, you don't want to overload on your recommended daily caffeine intake too early. Then get outside. Bright, natural light raises your body temperature and amps up your alertness. And don't wear sunglasses. Scientists say even sun in your eyes can be helpful. Once you are at work, do your toughest tasks first, because these first few hours are the most alert you're gonna be all day.
如果你喝咖啡，就只喝一杯。你不会想过早就超过每日推荐的咖啡摄入量。走出家门，明亮的自然光能提高你的体温和加强你的警觉性。不要戴太阳镜，科学家说，阳光照进眼睛也是有好处的。一到工作点，先做最难的活，因为开头的这几个小时是你一天中最为清醒的时刻。
Have another cup of coffee soon after you get to the office, too. it takes about thirty minutes for caffeine to kick in, so you'll need to ramp up before meeting start. Have a lunch of grains, veggies and lean protein. Heavy, sugary lunches will zonk you out later. Have another cup of coffee in the early afternoon, which is your drowsiest time of day. But do not drink it after three p.m.
你到办公室后马上再喝一杯咖啡，咖啡因大约需要30分钟才能起作用，所以在开会前你就会有精神了。午餐吃一些清淡的谷物，蔬菜和瘦肉。油腻多糖的午餐会让你下午精疲力尽。下午早些时候再喝一杯咖啡，这是你一天中最困的时候，但是三点以后别喝。
Caffeine lasts for about seven hours in your system, and you don't want to mess up your next night. Now you're in the homestretch, do some simple busy work for the rest of the day. Research suggests sleep-deprived folks can't focus for more than about ten minutes at a time. So just power through stuff like, replying to email, sorting files, and finally, get out of the office a little early if possible. if anyone ask,just say, sleep scientist's told you to.
咖啡因会在你体内停留大约七个小时，你不想这一天晚上也睡不着吧。现在马上要下班了，做一些简单的工作收尾。研究表明，缺觉的人最多只能集中10分钟的注意力。所以，那就打起最后一点精神，回回邮件，理理文件，最后，能早点回家就早点回家。如果有人问，你就告诉他，是睡眠科学家要你这样做的！