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=====精彩回顧===
喝咖啡應該避開幾個時間段
Many of us wake up with one thing on our minds- coffee! Or at least, some form of drink that contains caffeine to begin our study. But what if I told you that you may drink your coffee incorrectly this entire of time?
我們許多人醒來時腦子里就想著一件事：喝咖啡！或者至少某種含有咖啡因的飲料來開始工作和學習。但是，如果我告訴你，一直以來，你喝咖啡的方式是錯的，會怎么樣呢？
We all have an internal biological clock called (Circadian rhythm), which regulates many processes inside our bodies, including how we are to sleep during the day. Also this part control the release of a hormone called (cortisol), which often refers to the stress hormone because it is secreted at high levels through the body in response to the so-called theory of "hit-and-run".Cortisol secretion is also associated with the level of your waking during the day. And the highest peak cortisol levels get between 8 and 9:00 am. This means that your body has a natural mechanism to wake you up.
我們都有一個內在的生物鐘，叫做晝夜節律，調控我們身體內部許多進程，包括一天之內何時想要睡覺或醒來。這個過程也控制著一種叫做皮質醇的荷爾蒙的釋放。這種荷爾蒙通常被叫做壓力荷爾蒙，因為面臨很大的壓力時，體內的皮質醇就會積累到很高的水平。皮質醇的分泌還和你清醒的水平有關。早上8:00至9:00，皮質醇達到最高水平。這意味著身體有一個自然機制讓你醒來。
And while you might think that caffeine can complete this mechanism, scientists have already found that consumption of coffee or energy drinks during peak cortisol production greatly reduces the caffeine effect and increases the strength to resist the caffeine in the long run. Overall, this means that you get less of bangs, and you need larger amounts in the future. We have analyzed addiction and resistance of caffeine in one of the last episodes, you can watch them from here.
你或許認為咖啡因能夠打破這一機制，科學家發現，在皮質醇高峰期喝咖啡或能量飲料會大大降低咖啡因的效果，增強身體對咖啡因的耐性。總的來說，這意味著清醒作用效果降低，你需要喝更多的咖啡才能保持清醒。我們在最新的視頻中分析了咖啡因上癮和耐性，你也可以觀看一下。
For this reason, drinking coffee after 9:00 am cortisol is probably the best. Scientists found a few other times when cortisol is also at its peak: between noon and one o'clock noon, and 5:30 and 6:30 pm. And that means that the best time to drink your coffee be outside of these times.
由于這個原因，早上9:00點以后喝咖啡的效果可能更好?？茖W家發現皮質醇水平達到高峰的其他幾個時間：中午和下午1:00之間，下午5:30和6:30之間。這說明喝咖啡的最佳時間應該避開這些時段。
These cortisol - and bio-hour rhythm generally - it is more stongly organized by sunlight, that is not to your sleep schedule a significant impact.
皮質醇和生物鐘總體來說通過陽光得到調整，這對你的睡眠安排來說有著非常重大的影響。
So what if I wake up extreamly early, or really late? Should you drink coffee in the case?
那么，如果我醒來得太早，或者太晚呢？這種情況下建議喝咖啡嗎？
Well, scientists have acctually found that cortisol levels increase immediately after sleep by 50%, regardless of the time. Scientists says, wait at least an hour before you pick up your coffee, until it becomes your body maybe optimally ready to go.
科學家實際上發現，醒來后皮質醇的水平立即上升50%，無論是什么時間?？茖W家說，等待一小時再喝咖啡，讓你的身體根據光線做好調整。
