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英语大破解

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How to wake up without an alarm clock 怎样才能不靠闹钟自然醒

Episode 261105 / 05 Nov 2026

本集内容

How to wake up without an alarm clock

怎样才能不靠闹钟自然醒

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Put on your pyjamas, turn off the lights, and tuck yourself into bed… but wait, have you set your alarm clock for tomorrow?

穿上睡衣，关上灯，钻进被窝准备睡觉……等等，你设定好明天的闹钟了吗？

If you are tired of making alarm-setting a part of your bedtime routine, or simply want to develop better sleeping habits, then here are five tips that can help you wake up without an alarm clock.

如果你厌倦了每天设闹钟的睡前习惯，或者只是想养成更好的睡眠习惯，下面这五个小建议或许能帮你做到不用闹钟也能自然醒。

Let's start with changing the way you go to sleep. Create a sleep-friendly environment by keeping your surroundings dark and cool, and dim the lights in the evening before you go to sleep. Cutting down your screen time also helps you avoid an over-active brain that refuses to switch off, so try putting your phone away earlier.

让我们从改变入睡的方式开始吧。营造一个有助于睡眠的环境：保持周围环境黑暗凉爽，并且在晚上睡觉前调暗灯光。其次，减少看屏幕的时间也能避免大脑过度活跃、完全停不下来，所以试着早点放下你的手机。

According to sleep researcher Helen Burgess, keeping a regular sleep schedule is also important. If you go to bed and wake up at around a similar time every day, your body can slowly learn when to wake up.

睡眠学者海伦·伯吉斯表示，保持规律的睡眠时间也很重要。如果你每天都在相近的时间入睡和起床，你的身体就会逐渐学会什么时候该醒来。

When you do wake up, open the curtains as soon as possible, says Anna Joyce, a sleep specialist. Exposing your body to natural light helps it to kick-start the day.

醒来后尽快拉开窗帘，睡眠专家安娜·乔伊斯这样建议。接触自然光能帮助身体进入状态，开启新的一天。

Finally, be patient with yourself. Your body has its own internal clock and rhythm, and it can take a while to discover which routine is best for you. So, allow yourself some time to adjust, and sleep tight!

最后，要对自己有耐心。你的身体有自己的生物钟和节律，可能需要一段时间才能找到最适合你的作息方式。所以，给自己一些时间来调整，睡个好觉吧！

重点词汇或表达

tuck into bed 上床睡觉，钻进被窝

dim 调暗（灯光）

put something away 把…收起来

kick-start 快速启动

sleep tight 睡个好觉

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