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总是疲惫不堪?8个方法让你精力充沛
We’ve all experienced it at one time or another: that awful, heavyfeeling of being far too tired. It makes us grumpy, lazy, irritableand generally unhappy with everything and everyone aroundus.
我们或多或少都有这样的经历：精疲力尽带来的可怕而沉重的感觉。这种感觉让我们脾气暴躁，懒惰，易怒，对周围的所有事物，所有人都看不顺眼。
How many of you think that you can “catch up” on missedsleep?
你们当中有多少人认为睡眠不足可以弥补？
How many of you think it’s natural to feel tired every singleday?
又有多少人认为每天都感到疲累是自然的？
The number of sleep deprived Brits has risen by 50% over the pastyear, with nearly 6 in 10 people now getting less than 7 hourssleep a night.
过去一年，被剥夺睡眠的英国人数量增加了50%，每10人中就有6人每晚睡眠不足7小时。
Feeling exhausted is so common that it has its own acronym, TATT,which stands for “tired all the time.” If you think this describeshow you feel, follow these proven tips to feel better.
精疲力尽的现象非常常见，以至于有了专门的缩写TATT，意思是“总是感到疲倦”(tired all thetime)。如果你觉得你就是这样的感觉，遵循下面经证实有效的建议，让自己感觉更好一些。
1. Unwind & de-stress.
放松和解压
“Most of the time, fatigue is linked with mood and the accumulationof lots of little stresses in life.”
—Dr Rupal Shah, London GP.
“大部分时候，疲劳与情绪和生活中许多微小压力的积累有关。”
——伦敦RupalShah博士。
Stress can be the cause of many medical problems, but it’s alwayseasier said than done to unwind and forget about life’s littleannoyances.
压力是导致许多健康问题的诱因，但是说起来容易做起来难，要放松心情，忘记生活中的小烦恼谈何容易。
Everyone has their own way of relaxing: a good old cuppa; a trip tothe spa; a chill-out in front of the TV. But if you’re looking forsome proven ways to reduce stress, here are three:
每个人都有自己的放松方式：一杯上品红茶；一次水疗；电视前的彻底放松。但是，如果你想尝试一下经证实有效的减压方法，下面有三个：
Buy a plant. Seriously—researchers have found that simply beingaround plants can induce your relax response. One Washington StateUniversity study found that a group of stressed out people whoentered a room full of plants had a four-point drop in their bloodpressure.
购买一盆植物。我是认真的——研究人员发现，置身植物之中可以诱发放松反应。华盛顿州立大学一份研究发现，一些承受很大压力的人进入放满植物的房间后，血压降低四点。
Go for a short walk. A walk will help to clear your head and boostendorphins, helping to reduce stress hormones.
短距离散步。散步可以帮助头脑清醒，促进内啡肽的生成，帮助减少压力荷尔蒙。
Laugh. Go on, I dare you—you’ll feel better instantly! Laughteractivates your body’s stress response, then quickly cools it down,leaving you feeling relaxed.
笑。马上进行，我可以保证，你会立即感到好转！笑可以激活身体的压力反应，然后迅速让其平静下来，让你感到放松。
2. Get some sun.
日光浴
Just fifteen minutes in the sun increases your vitamin D levels,which, along with vitamin B is responsible for fighting fatigue. Acommon symptom of vitamin D deficiency is feeling tired, moody,achey and stressed. So now that you have the perfect excuse, getoutside in the sunshine (if you can find any!).
晒15分钟的太阳可以增加体内维他命D的水平。维他命D和维他命B都可以抵抗疲劳。缺乏维他命D的常见症状就是感到疲累不堪，喜怒无常，浑身酸痛，压力倍增。既然有了完美的借口，那就立即出门去晒太阳吧（如果有阳光的话）。
3. AVOID caffeine.
避免咖啡因
You might be reaching for the coffee with the view that itwill wake you up a bit, but read this first!
你或许想要喝杯咖啡，认为可以让你更加清醒，但是看看下面的内容再决定吧！
Sure, caffeine can give you a bit of a boost in the short term, butyou could drink over eight cups and still feel sluggish.
不错，咖啡因短期内可以让你提神，但是即使你喝八杯甚至十杯咖啡，可能仍然感到反应迟钝。
And the side effects of caffeine consumption? Headaches,irritability and dehydration. When you’re already feeling crappyand tired, the last thing you want is to feel worse!
喝咖啡的副作用？头痛，易怒，脱水。本来就已经感觉糟糕而疲惫，你肯定不想感觉更糟。
Instead, try an energy-boosting food, like almonds, oranges,salmon, spinach, or blueberries.
相反，可以尝试一些激发能量的食品，例如杏仁，橙子，大马哈鱼，菠菜和蓝莓。
4. Have a power nap.
小睡一会儿
There are numerous benefits of napping, including improvedalertness, learning, memory and performance.
小睡一会儿益处多多，包括提高警觉性，学习能力，记忆力和成绩。
The benefits of a quick power-nap at work have proved to be sogood, that companies such as Google and The Huffington Post haveinstalled designated sleeping zones in their offices!
经证实，工作期间快速小睡一会儿的效果非常好，谷歌和赫芬顿邮报等公司在办公室专门设立了指定的睡觉区域。
However, author of Take a Nap! Change your Life says that nappingfor more than 20 minutes will make you feel even WORSE, so makesure you set your alarm!
然而，《小睡一会儿，改变生活》的作者表示，小睡超过20分钟会让你感觉更加糟糕，所以，一定要定好闹钟！
5. Switch off.
关机
A huge 8 out of 10 of us keep our mobile phones turned onovernight, and according to Ofcom, around half of us use our phonesas an alarm clock too.
我们10人中有8人整晚睡觉都开着手机，根据英国通讯办公室(Ofcom)所说，我们中间大约有一半的人把手机当作闹钟使用。
But experts are concerned that using phones and other electronicsbefore bed are causing us problems with our sleep. Research hasshown that the bright light emitted from electronics andsmartphones seriously messes with our sleep behaviors.
但是专家担心睡前使用手机和其他电子设备会导致我们的睡眠出现问题。研究表明，电子设备和智能手机发射出的强光严重扰乱我们的睡眠行为。
Their advice is to cut back on TV, computer and mobile phone timeafter 8 p.m.
他们的建议是，晚上八点钟以后关闭电视机，电脑和手机。
Perhaps it’s time to read that book gaining dust in thecorner?
或许是时候重拾角落里蒙尘的书籍了？
6. Eat healthier.
健康饮食
It’s been said many times before, but the foods that we eat (ordon’t eat) have a huge influence on our health.
这已经是老生常谈了，但是我们还是要强调，我们食用或者不食用的食物对健康有着很大的影响。
You can easily sleep better by making a few changes to yourdiet:
饮食做出一点改变，你的睡眠质量就会得到改善：
Peanuts. If you have difficulty falling asleep, eat more peanuts ornatural peanut butter. A rich source of niacin, peanuts help toincrease the release of serotonin (which makes ussleepy).
花生。如果你难以入睡，多吃一些花生或天然的花生酱。花生中含有丰富的尼克酸，可以帮助促进5-羟色胺的释放，让我们感觉到困倦。
Cherries. Cherries are one of the few natural foods to containmelatonin (which controls our body clock). One study found thatdrinking tart cherry juice resulted in improved sleep quality andduration.
樱桃。樱桃是为数不多的含有褪黑素（用于控制生物钟）的几种天然食品之一。一项研究发现，饮用酸樱桃汁有助于改善睡眠质量和睡眠时间。
Dark Chocolate. Dark chocolate helps to relax your body and mind.But make sure you stick to dark, as milk chocolate containstyrosine, which converts into dopamine and acts as astimulant.
黑巧克力。黑巧克力可以帮助放松身体和思维。但是保证吃的是黑巧克力，因为牛奶巧克力中含有酪氨酸，会转化成多巴胺，成为兴奋剂。
Avoid: Alcohol. Any kind of alcohol is bad for your sleep. Onestudy found that mixing a single glass of vodka with caffeine-freesoda at bedtime increased the amount of time women spent awakeduring the night by 15 minutes.
避免：酒精。任何种类的酒精都对睡眠有害。一项研究发现，睡觉时喝一杯混合无咖啡因汽水的伏特加会导致女性夜间清醒的时间增加15分钟。
7. Work out…
锻炼
Too much time spent sedentary drains your fuel tank.
太长时间久坐不动会将你的精力消耗殆尽。
I know, I know—when you’re feeling tired, the last thing you wantto do is be active and move about.
我知道，我知道——当你感觉到疲倦的时候，最不想做的就是积极运动。
But you’ll be amazed at how better it makes you feel!
但是当你了解到运动给你带来的益处时，你会感到惊叹！
According to a recent study in Medicine & Science in Sports& Exercise, women who get 150 minutes of moderate exercise perweek report less fatigue and more energy that those whodon’t.
根据美国体育运动医学杂志最新的一项研究，每周进行150分钟中等强度运动的女性比不运动的女性更少感到疲劳，精力更加充沛。
8. …But not too much.
不要过量
On the flip side, you can have too much of a good thing. Excessivephysical activity can leave you pushing your body, resulting infeelings of tiredness.
另一方面，任何事情都过犹不及。过量的体育活动会让你精疲力尽，更加疲劳。
Try to find the balance between activity and rest.
努力在运动与休息之间掌握平衡。
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