总是觉得特别累？各种方法教你摆脱疲劳

Are you tired all the time? It’s a symptom so common it even has a handy acronym – TATT – used by doctors on medical notes.
你是不是一直感到很累？这种症状非常常见，甚至都有缩写：TATT——医生们在写医疗记录时通常使用这种缩写。

One in five Britons say they are, according to NHS figures, with one in ten suffering long-term problems. Yet just a third of these will have anything physically wrong with them, making it a tricky problem to tackle.
英国国家医疗服务计划的数据显示，五个英国人中就有一个人觉得特别累，十个人中就有一个遭受长期的困扰。三分之一的英国人会因长期的疲倦而造成身体不适，这是非常棘手的问题，急需解决。

Here, experts reveal their favourite methods, from cutting out a nightly tipple to limiting time spent on your laptop.
在这里专家们给出了他们最喜欢的方法，从不夜间饮酒到减少在笔记本前的时间无所不有。

WAKE UP AND SMELL THE COFFEE
一、清醒点儿闻闻咖啡

DO drink six to eight glasses of water a day
每天喝六到八杯水

Catherine Collins, chief dietician at St George’s Hospital, South London, says: ‘Without adequate fluid intake, blood pressure drops, slowing delivery of oxygen to the brain, which can leave you feeling tired.’
伦敦南部圣乔治医院首席营养师凯瑟琳-柯林斯说：“如果没有足够的液体摄入量，血压会下降，向大脑中输入氧气的速度会减慢，这会让你感觉疲惫。”

The amount of fluid needed depends on the individual, but you should aim to pass urine at least three times a day. Between six and eight glasses of water-based drinks – including tea and coffee – a day are recommended.
每个人需要的液体量都不同，但是一天至少要排尿三次。推荐每天喝上六杯到八杯饮料——包括茶和咖啡.

‘Coffee is often vilified but the caffeic acid it contains is a great way to instantly increase alertness and blood pressure,’ says Collins.
“咖啡经常被人误解，但是咖啡里包含的咖啡酸是立即提升机敏性和血压的绝佳方式，” 柯林斯说。

DON’T have a nightly glass of wine
不在夜间喝酒

‘Alcohol has a dehydrating effect,’ says Collins. ‘Added to that, the chemicals in alcohol disrupt your sleep cycle, preventing you from entering deep sleep.’
“酒精能脱水，” 柯林斯说。“除此之外，酒精中的化学物质会扰乱你的睡眠周期，阻止你进入深度睡眠。”

VITAL VITAMINS
二、重要的维生素

DO take a magnesium supplement
补充镁元素

‘Magnesium plays a vital role in maintaining blood glucose levels, muscle health,’ says nutritional therapist Dr Elisabeth Philipps. ‘A deficiency can leave you feeling lethargic.’ Magnesium is found in leafy vegetables and nuts, but a supplement can help. Take between 200mg and 400mg a day.
“镁元素在维持血糖水平、肌肉健康等方面发挥着重要作用，” 营养治疗师伊丽莎白-菲利普斯博士说。“缺少镁元素会让你感觉疲惫。” 绿色蔬菜和坚果中含有镁元素，也可以服用一些补充剂。每天服用200毫克到400毫克。

DON’T become deficient in B vitamins
不要缺乏B维生素

A supply of all eight B vitamins is essential for feeling energised. ‘Vitamins B1, B3, B5 and B6 are crucial for the conversion of food into energy,’ says Dr Philipps. B vitamins can be found in chicken, nuts, eggs, cheese and Marmite.
8种B维生素中都是让你感觉精力旺盛的必要元素。“在把食物转化为能量的过程中，维生素B1、B3、B5和B6发挥着重要的作用 。” 菲利普斯博士说。鸡肉、坚果、鸡蛋、奶酪和酵母中都含有B维生素。

TIME YOUR POWER NAP
三、安排时间午睡来恢复力量

A nap can take the edge off an afternoon slump, but the duration of a siesta is crucial. ‘It has been clinically proven that taking a nap for up to 30 minutes is revitalising,’ says Dr Chris Idzikowski, director of the Edinburgh Sleep Centre.
午睡能赶走下午的疲惫，但是午睡的时间长短是至关重要的。“临床已证明，30分钟的午睡能让人恢复活动，” 爱丁堡睡眠中心主任克里斯-伊济科夫斯基博士说。

DON’T throw yourself back into action immediately
睡完后不要立刻活动

Allow 15 minutes to wake up after a nap. ‘Everyone suffers with what we call sleep inertia after a nap – sometimes a person can seem drunk,’ says Dr Idzikowski. ‘You need to give your brain time to recover and regain composure.’
午睡后要有15分钟清醒的时间。“每个人小睡后都有睡眠惯性——有时看起来就像醉了一样，”伊济科夫斯基博士说。“你需要时间让大脑恢复来获得平静。”

It isn’t fully understood why napping is beneficial, but it is thought that it gives the brain a chance to pause and rest.
现在并不清楚为什么午睡对人体有益，人们认为午睡给大脑提供了暂停和休息的机会。