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总是觉得累?8个方法帮助你

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Tired All the Time? You Need These 8 Ways to Feel Better


We’ve all experienced it at one time or another: that awful, heavy feeling of being far too tired. It makes us grumpy, lazy, irritable and generally unhappy with everything and everyone around us.

我们或多或少都有过这种感觉:很糟糕、太累了,感觉昏昏沉沉的。我们感觉自己脾气暴躁、爱生气、对自己周围的人和事都不满。

How many of you think that you can “catch up” on missed sleep?

有多少人认为你可以“及时补上”睡眠?

How many of you think it’s natural to feel tired every single day?

有多少人觉得每天累得都已经成了习惯?

It’s only a bit of fun, but one of the biggest problems when it comes to sleep is lack of information.

并不有趣,但是睡眠不足最大的一个问题就是信息的缺乏。

The number of sleep deprived Brits has risen by 50% over the past year, with nearly 6 in 10 people now getting less than 7 hours sleep a night.

去年英国睡眠质量欠佳的人数已经上涨了50%,目前将近60%的人每晚的睡眠时间都不足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 describes how you feel, follow these proven tips to feel better.

很多人都感觉疲倦,甚至还有了专门的缩写词----TATT,意思就是说“总也觉得累。”要是你觉得这些描述的就是你的感觉,用以下的这些小方法帮你改善一下。

1.Unwind & de-stress.

放松、减压

“Most of the time, fatigue is linked with mood and the accumulation of lots of little stresses in life.”

—Dr Rupal Shah, London GP.

“很多时候,疲倦和心情、生活中逐渐积累的压力有关。”---伦敦医生鲁泊尔·沙

Stress can be the cause of many medical problems, but it’s always easier said than done to unwind and forget about life’s little annoyances.

压力会引发一些健康问题,但是放松、忘掉生活中的烦心事总是说起来容易做起来难。

Everyone has their own way of relaxing: a good old cuppa; a trip to the spa; a chill-out in front of the TV. But if you’re looking for some proven ways to reduce stress, here are three:

每个人都有一套自己的放松方法:品一杯香茗,去一次水疗中心,看电视。但如果你需要一些有效地减压方法,这里有三种:

Buy a plant. Seriously—researchers have found that simply being around plants can induce your relax response. One Washington State University study found that a group of stressed out people who entered a room full of plants had a four-point drop in their blood pressure.

买一些植物。这是真实的----研究者发现只要身边有一株植物都可以帮你放松。华盛顿州立大学的一项研究发现一群感觉压力大的人走进一间满是植物的房间之后,他们的血压值降低了4个点。

Go for a short walk. A walk will help to clear your head and boost endorphins, helping to reduce stress hormones.

短距离的散散步。散步能帮你保持头脑清醒,帮助降低压力激素的分泌。

Laugh. Go on, I dare you—you’ll feel better instantly! Laughter activates your body’s stress response, then quickly cools it down, leaving you feeling relaxed.

笑。在笑的时候,我敢说你立刻就能感觉不错。笑声能刺激身体对压力的反应,然后就能很快的平静下来,让你放松。

2.Get some sun.

晒晒太阳

Just fifteen minutes in the sun increases your vitamin D levels, which, along with vitamin B is responsible for fighting fatigue. A common symptom of vitamin D deficiency is feeling tired, moody, and stressed. So now that you have the perfect excuse, get outside in the sunshine .

在太阳底下15分钟就能让你体内维生素D的水平增加,维生素D和维生素B都能对抗疲劳。维生素D缺乏的症状就是感觉疲倦、心脾气不好、压力大。所以既然这样,那就出去晒晒太阳吧。

3.AVOID caffeine.

避免食用咖啡因

You might be reaching for the coffee with the view that it will wake you up a bit, but read this first!

可能你认为咖啡会让你清醒一点,但是先看看这个吧。

Sure, caffeine can give you a bit of a boost in the short term, but you could drink over eight cups and still feel sluggish.

当然,咖啡短时间内会帮你保持清醒,但是喝了8杯咖啡以后,你还是会觉得疲倦。

And the side effects of caffeine consumption? Headaches, irritability and dehydration. When you’re already feeling crappy and tired, the last thing you want is to feel worse!

喝咖啡都有那些副作用呢?头痛、容易生气、还会脱水。当你感觉沮丧、疲倦的时候,你最不希望看见的就是情况变得更糟。

Instead, try an energy-boosting food, like almonds, oranges, salmon, spinach, or blueberries.

不要喝咖啡了吧,试试一些补充能量的食物,比如说:杏仁、桔子、鲑鱼、菠菜、或蓝莓。

4.Have a power nap.

小睡一下

There are numerous benefits of napping, including improved alertness, learning, memory and performance.

小小的打个盹有很多益处,包括提高警觉性、学习能力、记忆力和表现力。

However,napping for more than 20 minutes will make you feel even WORSE, so make sure you set your alarm!

但是超过20分钟的小睡可能会让你感觉更糟糕哦,所以一定要设好闹钟。

5.Switch off.

关掉电器

A huge 8 out of 10 of us keep our mobile phones turned on overnight, and around half of us use our phones as an alarm clock too.

80%的人24小时都不关机,差不多有一半的人都会用电话做闹钟。

But experts are concerned that using phones and other electronics before bed are causing us problems with our sleep. Research has shown that the bright light emitted from electronics and smartphones seriously messes with our sleep behaviors.

但是专家发现睡前使用手机或是其他的电子设备都会引发健康问题。研究显示电子设备和智能手机发出的亮光严重的可能会扰乱我们的睡眠习惯。

Their advice is to cut back on TV, computer and mobile phone time after 8 p.m.

这条建议就是:晚上8点以后请关掉电视、电脑、手机。

6.Eat healthier.

吃得更健康

It’s been said many times before, but the foods that we eat (or don’t eat) have a huge influence on our health.

这一条之前已经提到了很多遍,但是食物很大程度上会影响到我们的健康。

You can easily sleep better by making a few changes to your diet:

在饮食上做一些小调整之后,你会更容易入睡:

Peanuts. If you have difficulty falling asleep, eat more peanuts or natural peanut butter. A rich source of niacin, peanuts help to increase the release of serotonin .

花生。要是你很难入睡,多吃点花生或是吃些天然的花生酱。花生里含有大量的烟酸,花生有助于增加羟色胺的释放。

Cherries. Cherries are one of the few natural foods to contain melatonin. One study found that drinking tart cherry juice resulted in improved sleep quality and duration.

樱桃。樱桃是少有的含有天然褪黑素食物。一项研究发现引用酸樱桃汁可以提高睡眠质量,延长睡眠时间。

Dark Chocolate. Dark chocolate helps to relax your body and mind. But make sure you stick to dark, as milk chocolate contains tyrosine, which converts into dopamine and acts as a stimulant.

黑巧克力。黑巧克力有助于放松身心。但一定要吃黑巧克力,牛奶巧克力含有酪氨酸,酪氨酸可以转化为多巴胺,而充多巴胺是一种兴奋剂。

7.Work out…

锻炼

Too much time spent sedentary drains your fuel tank.

坐得太久会让你没精神。

I know, I know—when you’re feeling tired, the last thing you want to do is be active and move about.

我知道,要是你觉得很累了,你最不愿做的事就是起来活动活动。

But you’ll be amazed at how better it makes you feel!

但是起来运动运动之后给你带来的感觉会让你惊讶。

According to a recent study in Medicine & Science in Sports & Exercise, women who get 150 minutes of moderate exercise per week report less fatigue and more energy that those who don’t.

根据最近一项在体育方面的科学医学研究显示:每周适量运动150分钟的女性要比不运动的更不容易感觉困倦,而且更有活力。

8.…But not too much.

...但是不能过量

On the flip side, you can have too much of a good thing. Excessive physical activity can leave you pushing your body, resulting in feelings of tiredness.

一方面来说,受益良多。但是过量的体力活动会让身体吃不消,感觉疲惫。

Try to find the balance between activity and rest.

那就试着在运动和休整之间找到适合你自己的平衡点吧。


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