10 reasons you're always tired
(lack of sleep not included)
If you are, here are a few things that could be causing your daytime sleepiness.
如果你是，這里有一些原因可能會導致你的白天睡不醒：
1）You’re dehydrated
你脫水了（水喝少了汗出多了？）
Water acts as a transportation system, regulating blood volume and dispersing essential nutrients around the body. As a result, even the slightest shortage of H2O can leave you feeling tired and lethargic.
水作為人體的運輸傳送系統，調節血液量，并在身體系統里輸送必需的營養物。因此，即使是最輕微的缺水會讓你感到疲倦和昏昏欲睡。
No matter how much you dislike the taste of water, it’s important that you get your eight glasses a day to avoid dehydration. Fruit, soups, and even cups of tea all count towards your daily fluid intake - but be aware of excess sugars, as these too can make you sleepy.
不管你多么不喜歡水的味道，重要的是，你每天必須喝八杯水以避免脫水。水果，湯，甚至是杯茶都可以計入你每天的液體攝入量，但要注意到避免過量的糖，因為糖也可能使你昏昏欲睡。
2）You’re burnt out
你消耗過度
Work hard play hard isn’t the best way to live if you’re constantly trying to catch forty winks. The fast lane isn’t for everyone, and trying to fit a busy work / social life into 24hrs can be very demanding for your body. If this sounds all too familiar, consider booking a little ‘me time’ and get a good night’s sleep.
玩命的工作認真的耍，并不是最好的方式，如果你眼睛都睜不開了?？燔嚨啦⒉贿m用于每個人，試圖適應7/24的繁忙工作和休閑生活是對身體的透支。如果你對這樣的生活方式很熟悉，不妨考慮給自己一個“我的時間“和一夜酣睡。
According to health specialists Bupa, the optimum time is eight hours rest. Get into the habit of going to bed and waking up at the same time, as this also helps to keep tiredness at bay.
據健康專家Bupa所說，最佳休息時間需要八小時。養成按時睡覺，按時起床的習慣，也能幫助你遠離疲勞。
3）You skip breakfast
你不吃早飯
It’s true, breakfast is the most important meal of the day. After 'fasting’ throughout the night, your body needs food to replenish and reboot, ready for the day ahead. Fail to eat the necessary nutrients first thing, and you’ll start to feel sleepy come 10am. What you need is a hearty breakfast.
這是真的，早餐是一天中最重要的一頓飯。在整個晚上“禁食”之后，你的身體需要食物來補充和重新啟動，為未來的一天做好準備。早餐不乖乖吃好，10點你會開始覺得困了。你需要的是一頓豐盛的早餐!
4）You’re skipping exercise
你缺少鍛煉
Everyone’s knows the benefits of exercise - it keeps you fit and healthy, and releases those lovely endorphins that make you feel amazing. But when it actually comes down to reaching for your gym bag and lacing up the running shoes, sometimes lounging in front of the TV seems like the better option. After work, you’re just too tired to run 30 mins on the treadmill.
每個人都知道運動的好處——運動幫我們保持健康和身形，并釋放那些可愛的內啡肽，使你感到愉悅。但有時候每當它落實到拿起健身包，穿上運動鞋的那一刻，躺在電視機前似乎變成更好的選擇。工作結束后你累成狗，哪里還能在跑步機上跑30分鐘？
However, skipping daily workouts can actually make you sleepier. A study conducted by the University of Georgia found that even 20 minute bursts of exercise three times a week can help you feel more energized. Ditch the bright TV screens that work your mind into overdrive before bedtime and give your body the exercise it needs to function effectively.
然而，忽略每日的鍛煉反而會讓你時時困倦。由佐治亞大學的研究表明，每周三次20分鐘的高強運動就可以讓你感到精力充沛。睡覺前遠離讓你腦袋瓜不堪重負的電視屏幕，給你的身體所需要的運動來保持高效吧。
5）You have a high sugar diet
你糖吃多啦
It goes without saying, what you eat has a remarkable effect on your body. Load up on junk food and sweet treats, and your health is the first to suffer. Whilst it feels like the perfect quick-fix in the moment, those sugars are actually having the opposite effect; soon after eating them, you’ll start to feel lethargic and in need of another pick me up.
毫無疑問，你吃進肚子的東西對你的身體有極大的影響。攝入垃圾食品和甜品，你的健康講首當其沖受到沖擊。盡管吃的時候很享受，但你攝入的糖分往往是起到了于健康相反的作用；吃完之后不久你會開始感覺昏昏欲睡，需要其他東西將你重新喚醒。
Avoid fizzy drinks for an energy boost and refuel on water - your body will thank you for it. And instead of high-salt fast foods, fill up on fibre-packed fruit and veg (vegetable) ?that leave you feeling fuller for longer.
避免碳酸飲料為能源，喝水——你的身體會因此而感謝你。而相比高鹽的快餐食品，攝入足夠的、富含纖維的水果和蔬菜，更讓你感覺持續高能。（還有下篇......）
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