[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRtjIFlNN0OkBXfiktrbVdIi7cdn0JTU_l2xnE8rFRXw":3},{"slug":4,"title":5,"excerpt":6,"category":7,"cover":10,"date":13,"readingMinutes":14,"featured":15,"blocks":16,"seo":217,"publishedAt":221,"updatedAt":222,"alternates":223,"related":338},"alarm-clock-with-tasks","带任务的起床闹钟：怎样把你从床上叫起来","带任务的起床闹钟要等你完成深蹲、俯卧撑或整理床铺才会关掉。看看 Wakea 怎么做到，以及它的局限。",{"slug":8,"name":9},"movement","运动",{"url":11,"alt":5,"width":12,"height":12},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fwecker_mit_aufgabe_0ab41eadcd.jpg",1254,"2026-10-06",1,false,[17,29,45,60,62,101,104,150,151,162,174,175,183,204],{"type":18,"body":19},"text",[20,25],{"type":21,"children":22},"paragraph",[23],{"text":24,"type":18},"“有没有能逼人起床的闹钟 App？”差不多有：带任务的起床闹钟要等你完成一件躺在床上做不到的事才会关掉。Wakea 的任务是深蹲、俯卧撑或整理床铺，由手机摄像头直接在设备上检查。",{"type":21,"children":26},[27],{"text":28,"type":18},"没有哪个闹钟真的能逼你。但它替半梦半醒的你做了决定，Wakea 几分钟就能设置好。它的局限，下面会讲。",{"type":30,"title":31,"items":32,"id":30},"facts","一目了然",[33,36,39,42],{"label":34,"value":35},"任务","3",{"label":37,"value":38},"贪睡键","没有",{"label":40,"value":41},"摄像头","在设备上",{"label":43,"value":44},"紧急退出","有",{"type":18,"heading":46,"body":47,"id":46},"为什么半梦半醒时闹钟总是输",[48,52,56],{"type":21,"children":49},[50],{"text":51,"type":18},"你一定熟悉这个晚上：“再看一个视频。”下一个自动播放，群聊还在刷，一抬头已经过了午夜。在德国，近四成的成年人表示自己工作日睡不到7小时。",{"type":21,"children":53},[54],{"text":55,"type":18},"然后闹钟响了，你的拇指在你彻底清醒之前就把它按掉了。早上6:30，做决定的不是脑子，而是手。而且闹钟一关，手机已经在手里：就看一眼消息，看个视频，床又把你拽了回去。",{"type":21,"children":57},[58],{"text":59,"type":18},"这不是懒。刚醒来的时候，你往往会迷糊半小时，有时更久，拇指比脑子快。在一项小型研究中，如果闹钟要等人完成一项任务（比如拍下房间里的一张照片）才会停，人们更快动了起来。至于 Wakea 本身，目前没有这样的数据。",{"type":61},"app-box",{"type":18,"heading":63,"body":64,"id":63},"带任务的起床闹钟如何运作",[65,69,93,97],{"type":21,"children":66},[67],{"text":68,"type":18},"像 Wakea 这样带任务的起床闹钟，要等你完成三项任务中的一项才会关掉。每个闹钟都可以单独选任务。App 里没有贪睡键。",{"type":70,"format":71,"children":72},"list","unordered",[73,81,87],{"type":74,"children":75},"list-item",[76,79],{"bold":77,"text":78,"type":18},true,"深蹲：",{"text":80,"type":18},"前置摄像头实时为你数次数。把手机放好，让髋部和膝盖都在画面里。",{"type":74,"children":82},[83,85],{"bold":77,"text":84,"type":18},"俯卧撑：",{"text":86,"type":18},"难度更高的开局。手机放在侧面，手臂和上身要在画面里。",{"type":74,"children":88},[89,91],{"bold":77,"text":90,"type":18},"整理床铺：",{"text":92,"type":18},"你把床整理好，然后拍张照，就像带拍照功能的闹钟。摄像头会在设备上检查床有没有整理好。",{"type":21,"children":94},[95],{"text":96,"type":18},"早上是这样的：闹钟响起，你开始任务，摄像头计数或检查，然后闹钟关掉。摄像头识别直接在设备上运行。照片和视频不会被保存或上传。",{"type":21,"children":98},[99],{"text":100,"type":18},"为什么偏偏是运动？猜谜或算数躺着就能解。三项任务都要求你离开床。这是一个说得通的想法，不是证据。",{"type":102,"text":103},"quote","必须先起身才能关掉闹钟的人，最难的一步已经迈出去了。",{"type":18,"heading":105,"body":106,"id":105},"今晚就这样设置",[107,111],{"type":21,"children":108},[109],{"text":110,"type":18},"设置一个带任务的闹钟只要几分钟：",{"type":70,"format":112,"children":113},"ordered",[114,120,126,132,138,144],{"type":74,"children":115},[116,118],{"bold":77,"text":117,"type":18},"选任务和时间。",{"text":119,"type":18},"新建闹钟，选好任务，设定闹钟时间，在“重复”里选“每天”或“工作日”。休息日也保持相近的起床时间，有助于你的睡眠节律。",{"type":74,"children":121},[122,124],{"bold":77,"text":123,"type":18},"从简单开始。",{"text":125,"type":18},"深蹲和俯卧撑的难度可以按每个闹钟单独选择。先从最简单的一档开始，顺了再往上加。一个让人烦的任务，很快就会被删掉。",{"type":74,"children":127},[128,130],{"bold":77,"text":129,"type":18},"允许通知和摄像头。",{"text":131,"type":18},"没有通知，闹钟就不会响，App 打开着也一样。没有摄像头权限，带摄像头任务的闹钟会暂停。",{"type":74,"children":133},[134,136],{"bold":77,"text":135,"type":18},"检查 iPhone。",{"text":137,"type":18},"允许“时间敏感通知”，这样闹钟在睡眠专注模式下也能送达。静音开关可能让闹钟保持无声，所以晚上顺便检查一下。",{"type":74,"children":139},[140,142],{"bold":77,"text":141,"type":18},"检查 Android。",{"text":143,"type":18},"“响铃时提高音量”会在闹钟响起时调高闹钟音量。",{"type":74,"children":145},[146,148],{"bold":77,"text":147,"type":18},"点“测试闹钟”。",{"text":149,"type":18},"晚上开着灯完整试一遍，手机放在离床有点距离的地方，这样你得起身，同时髋部和膝盖要在画面里。晚上这么做会觉得有点傻，却能让你省掉早上的一场惊吓。",{"type":61},{"type":18,"heading":152,"body":153,"id":152},"任务让你烦的时候",[154,158],{"type":21,"children":155},[156],{"text":157,"type":18},"摄像头在卧室昏暗的光线里更吃力。那里的识别效果怎么样，没法保证：明亮的试验房间比天蒙蒙亮的卧室容易得多。",{"type":21,"children":159},[160],{"text":161,"type":18},"所以：开始任务前先开灯，把手机稳稳地放正，并按屏幕上的提示调整，比如“再往后站一点”。深蹲和俯卧撑实在不行，就降一档。整理床铺的难度不能调：整张床都要入镜，所以往后退一点。也在光线暗一点的时候测试一次。",{"type":18,"heading":163,"body":164,"id":173},"如果你还是赖着不起呢？",[165,169],{"type":21,"children":166},[167],{"text":168,"type":18},"Wakea 不会真的逼你，这是有意为之。它设有紧急退出，免得有人被困住。用了紧急退出，就等于没完成任务，这个早晨不计入你的连续天数。另外，响铃过一阵会自己结束。",{"type":21,"children":170},[171],{"text":172,"type":18},"那任务之后呢？Wakea 检查的是任务，不管之后发生什么。所以你可以重新躺下。有一招很有帮助：固定一句“如果……就……”：“任务完成后，我就开灯、走去厨房。”","如果你还是赖着不起呢",{"type":61},{"type":18,"heading":176,"body":177,"id":182},"错过一个早晨，不是什么大事",[178],{"type":21,"children":179},[180],{"text":181,"type":18},"养成一个新习惯，一般要两个月左右，有人短一些，有人长一些。偶尔错过一天，几乎不会让你退回原点。有了这个任务，你在一天真正开始之前，就已经完成了一件事。","错过一个早晨-不是什么大事",{"type":184,"items":185,"id":184},"faq",[186,189,192,195,198,201],{"question":187,"answer":188},"有没有必须起床才能关掉的闹钟？","没有哪个闹钟真能逼你，但带任务的闹钟会让人很难继续睡：在 Wakea 里，要完成任务闹钟才会关。此外还有紧急退出、过一阵会自己结束的铃声，以及必不可少的通知——没有通知，闹钟不会响。",{"question":190,"answer":191},"像 Wakea 这样的闹钟有哪些任务？","三项：深蹲、俯卧撑或整理床铺。闹钟响起时你开始任务，设备上的摄像头为你数次数或检查床铺，然后闹钟关掉。",{"question":193,"answer":194},"关掉通知，闹钟还会响吗？","不会。没有通知，闹钟就不会响，App 打开着也一样。在 iPhone 上，静音开关还可能让它保持无声。手机关机或没电时，同样不会响。晚上用“测试闹钟”检查一下。",{"question":196,"answer":197},"光线不好，摄像头还能用吗？","没法保证，天蒙蒙亮的时候更难。把灯打开，把手机稳稳放正，按屏幕提示调整。照片和视频不会被保存或上传。",{"question":199,"answer":200},"完成任务后可以再躺回去吗？","可以。Wakea 只检查任务，之后没有检查。给自己备好固定的下一步，比如开灯，直接走去厨房。",{"question":202,"answer":203},"Wakea 能离线叫醒吗？iPhone 和 Android 都能用吗？","两者都行。闹钟没有网络也会响，只有订阅需要联网。Wakea 有 iPhone 和 Android 版本。",{"type":205,"title":206,"tone":207,"body":208},"callout","什么时候该去看医生？","warning",[209,213],{"type":21,"children":210},[211],{"text":212,"type":18},"刚睡醒时，你比之后更迷糊。找一块空旷、防滑的地方，别猛地站起来，头晕时马上坐下。感到头晕就中止任务。如果你很久没运动，或者有基础疾病，开始前先和医生聊聊，并且慢慢开始。",{"type":21,"children":214},[215],{"text":216,"type":18},"如果夜里睡得够长，早上却几乎起不来床，白天会睡着，打鼾很响，或者有人告诉过你夜里会呼吸暂停，请去医院检查，也不要疲劳驾驶。出现胸痛或胸闷、严重呼吸困难或快要晕倒的感觉：在中国大陆请立刻拨打120。",{"title":218,"description":219,"image":220,"noIndex":15},"带任务的起床闹钟：完成任务才能关，帮你下床","想找带任务的起床闹钟？Wakea 要你完成深蹲、俯卧撑或整理床铺才会关掉，摄像头直接在设备上检查。今晚怎么设置、它有哪些局限，这里一次说清楚。",{"url":11,"alt":5,"width":12,"height":12},"2026-10-06T15:39:54.691Z","2026-10-06T15:39:54.306Z",[224,226,229,231,234,237,240,243,245,247,250,253,255,257,259,261,264,267,270,272,274,276,279,282,285,287,289,292,294,297,299,302,305,308,310,312,314,316,318,321,324,327,329,331,333,336],{"locale":225,"slug":4},"zh",{"locale":227,"slug":228},"de","wecker-mit-aufgabe",{"locale":230,"slug":4},"el",{"locale":232,"slug":233},"ms","aplikasi-alarm-dengan-misi",{"locale":235,"slug":236},"pt-br","despertador-que-obriga-a-levantar",{"locale":238,"slug":239},"ro","aplicatie-alarma-cu-misiune",{"locale":241,"slug":242},"sv","vackarklocka-med-uppgift",{"locale":244,"slug":4},"ar",{"locale":246,"slug":4},"bn",{"locale":248,"slug":249},"da","vaekkeur-app-med-mission",{"locale":251,"slug":252},"pl","budzik-z-zadaniami",{"locale":254,"slug":4},"ru",{"locale":256,"slug":4},"ko",{"locale":258,"slug":4},"bg",{"locale":260,"slug":4},"mr",{"locale":262,"slug":263},"tr","gorevli-alarm",{"locale":265,"slug":266},"ca","app-despertador-amb-missio",{"locale":268,"slug":269},"it","sveglia-che-ti-fa-alzare",{"locale":271,"slug":4},"kn",{"locale":273,"slug":4},"te",{"locale":275,"slug":4},"zh-hant",{"locale":277,"slug":278},"cs","budik-s-ukolem",{"locale":280,"slug":281},"es","despertador-que-te-obliga-a-levantarte",{"locale":283,"slug":284},"fi","heratyskello-tehtavalla",{"locale":286,"slug":4},"ml",{"locale":288,"slug":4},"or",{"locale":290,"slug":291},"sl","budilka-na-telefonu-z-nalogo",{"locale":293,"slug":4},"uk",{"locale":295,"slug":296},"vi","bao-thuc-lam-nhiem-vu",{"locale":298,"slug":4},"en",{"locale":300,"slug":301},"fr","reveil-qui-oblige-a-se-lever",{"locale":303,"slug":304},"nl","wekker-met-opdracht",{"locale":306,"slug":307},"pt","app-despertador-com-missao",{"locale":309,"slug":4},"gu",{"locale":311,"slug":4},"ja",{"locale":313,"slug":4},"pa",{"locale":315,"slug":4},"th",{"locale":317,"slug":4},"he",{"locale":319,"slug":320},"hu","ebreszto-alkalmazas-feladattal",{"locale":322,"slug":323},"nb","vekkerklokke-med-oppgave",{"locale":325,"slug":326},"sk","budik-s-ulohou",{"locale":328,"slug":4},"ur",{"locale":330,"slug":4},"hi",{"locale":332,"slug":233},"id",{"locale":334,"slug":335},"hr","budilica-na-mobitelu-sa-zadatkom",{"locale":337,"slug":4},"ta",[339,347,355],{"slug":340,"title":341,"excerpt":342,"category":343,"cover":344,"date":13,"readingMinutes":14,"featured":15},"10-push-ups-a-day","每天做俯卧撑：早上10个能带来什么","起床后做10个俯卧撑，不是为了练出肌肉，而是给早晨一个动起来的契机：只要一分钟左右，哪怕今天一个标准的都做不了，也可以从更轻松的版本开始。",{"slug":8,"name":9},{"url":345,"alt":341,"width":346,"height":346},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_liegestuetze_jeden_tag_e29e3bb5fc.jpg",750,{"slug":348,"title":349,"excerpt":350,"category":351,"cover":352,"date":354,"readingMinutes":14,"featured":15},"squats-every-morning","每天深蹲20个有什么用？早上做能带来什么","每天深蹲20个、放在早上做，究竟能带来什么？怎样从5个开始，安全又标准地起步；一个都做不了时从哪里入手；能不能每天做；哪些说法是谣言；以及它做不到的那些事——这篇一次说清。",{"slug":8,"name":9},{"url":353,"alt":349,"width":346,"height":346},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_kniebeugen_jeden_morgen_0bf46e370e.jpg","2026-09-29",{"slug":356,"title":357,"excerpt":358,"category":359,"cover":362,"date":13,"readingMinutes":14,"featured":15},"stop-hitting-snooze","不赖床的方法：第一个闹钟响就起床","今晚做好准备，明早第一个闹钟响就起床：四个小动作，帮你戒掉贪睡、做到不赖床，再配上一个没有贪睡键的闹钟。",{"slug":360,"name":361},"routine","晨间习惯",{"url":363,"alt":357,"width":346,"height":346},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_snoozen_abgewoehnen_a3fdd08203.jpg"]