Sure, we’ve all heard that we should get more sleep. The realities of life sometimes get in the way of that, and it becomes “we should get more sleep later.” There is either more work to be done, or more fun to be had, or both. The only downside is that you wake up the next day feeling like a cast member of The Walking Dead.

的確，“保持充足睡眠”這種話我們聽過無數次。但現實生活常常阻礙我們的睡眠大計，然后就變成了“我們應該待會兒再睡”，因為要么還有很多工作沒做，要么還有很多有趣的事情等著我們，要么是兩者兼而有之。（休息不足）唯一的缺點是第二天起床時就感覺自己像是《行尸走肉》里的演員。

Here are five ways you can hack your biology in order to pay less of a price for staying up longer.

以下是五種調節個人生物鐘以便熬夜的健康方法。

Move around

來回走動

Exercising before bed is a sure way to keep yourself awake. That’s why you should not do it when you actually want to go to sleep, and it is also why hitting the gym, or even some fast push-ups can tell your body that it’s not time for bed. This isn’t permission to treat yourself to an intense CrossFit style high-intensity workout right before bed; that is likely to make you more tired. Being physically exhausted isn’t fun when you are trying to stay up late. Just do enough to get energized.

上床前鍛煉是保持清醒的一個有效方式。這就是為什么當你真正想上床休息前不能運動以及當你去完健身房或者做完快速俯臥撐后不易入睡的原因。這可不是允許你睡前做高強度的全面健身運動，因為那可能會讓你更累，當你打算熬夜時，極度勞頓并不好玩，只需要適當運動讓自己保持活力即可。