大量研究发现，每周进行适度锻炼的成年人在六周后会感觉精力更加充沛。而且，尽管研究表明经常锻炼的人睡眠时间并不长，但他们却睡得更好。

But if that doesn’t help, don’t go straight for your cup of joe. While many studies show that coffee is good for your health,

但是，如果锻炼还不起作用，也不要直接求助于咖啡。尽管许多研究表明，咖啡对你的健康有好处。

Research shows that your reliance on it can make you more sleepy. Caffeineblocks adenosinein your brain which normally accumulatesthrough the day and makes you sleepy at night.

研究表明对咖啡的依赖会让你更困倦。咖啡因阻断了你大脑中的腺苷，而这些腺苷通常在白天积累，在晚上使你产生困意。

But consumingcoffee or energy drinksless than 6 hours before bed can ultimatelyaffect your sleep quality. As a result people who don’t use caffeine often report feeling less tired in the morning.

但是，在睡觉前6小时内喝咖啡或功能饮料最终会影响你的睡眠质量。从而，那些不喝咖啡的人较少在早晨觉得疲惫。

Study after study：大量研究

light exercise：适度锻炼

even though：尽管

doesn’t help：不起作用

your cup of joe：（one's cup of joe）咖啡杯

Caffeine：咖啡因

adenosine：腺苷

accumulates：积累（复数形式）

consuming：消耗（进行时态）此处表示“喝”

energy drinks：功能饮料

ultimately：最终

You might consider making sureyou’re fully hydratedwith some water first too. One study found that a drop of 1.5% in our bodies normal water levels can cause difficulty concentrating. Your blood thickenswhich slows downnutrients and oxygen getting to your muscles and organs.

另外，你也要把保证身体水分充足这一点列入首要考量中。一项研究发现，体内水分低于正常水分含量1.5%就会导致精力难以集中。因为你的血液变稠了，导致营养和氧气被输送到你的肌肉和器官的过程变慢了。

However a 2% drop is enough to make you feel thirsty, so while there’s no need to be gulping down gallons of water. Staying hydrated throughout the day will certainly help. Urineshould be pale yellow，any darker and it’s time for some water.

不过，当体内水分下降2%时你就已经会感到口渴了，所以没有必要喝大量的水。白天保持体内水分足够就可以了。小便应呈淡黄色，颜色深的时候就说明要补充一些水分了。

Those glasses of wine or beers before bed may also be affecting your day. Studies have found that after becoming intoxicated，while test subjects would fall asleepfaster, their quality of sleep was actually much lower, particularly during the second half of their night sleep。Ultimately alcohol reduces the amount of REM sleepyou get.

睡前喝酒也会影响你白天的精神。研究发现，接受测试的实验对象们虽然喝酒后能更快入睡，但他们的睡眠质量其实是更低的，尤其是在夜间睡眠的第二个阶段。最终酒精会减少你的快速眼动睡眠（即深睡眠）。

making sure：保证

hydrated：含水的，与水结合的

difficulty concentrating：注意力难以集中

thickens：使...变浓（粘稠）

slows down：变慢，减速

gulping down gallons of water：喝大量的水

Urine：尿液，小便

pale yellow：淡黄色

intoxicated：陶醉，此处表示喝酒

fall asleep：睡着

REM sleep：快速眼动睡眠

And, if you’re binge drinking and sleeping in on the weekends，be aware that a consistent sleep scheduleis key. Try waking up close to your normal time on weekends and having short 20-minutes napsin the day. These will still recharge your body without going into deep sleepand making you more tired.

而且，如果你在周末狂饮和睡懒觉，你应该注意持续的睡眠时间规划是关键。尝试在周末接近正常时间起床，白天小睡20分钟，小睡仍然会给你的身体充电，而且不会进入深度睡眠使你更疲倦。

You’re also more likely to fall asleep at a correct time on Sunday evening making Monday morning easier. Of course your mental well-being plays a role too.

你也应该为了星期一早晨精力充沛而在星期日晚上适当的时间入睡。当然你的心理健康也扮演了重要的角色。

Anxiety is a big one. Worrying what people think, always feeling tenseabout work or being overly concerned about every decision can be physically exhausting. And fatigue is one of the main symptomsof generalized anxiety disorder.

焦虑是一个大问题。担心人们的想法，工作紧张或过于关注每一个决定会让你身体劳累。疲劳是广泛型焦虑症的主要症状之一。

Not only that, but anxiety may be affecting your sleep quality. On another serious end, depression can cause both physical and emotional fatiguewhich more sleep won’t necessarily relieve. For some it causes insomniaor inability to fall asleep in the first place.

不仅如此，焦虑还可能会影响你的睡眠质量。焦虑发展到更坏的结果就变成了抑郁症，抑郁症会导致身体和情绪疲劳，而这种疲劳是再多的睡眠也不一定能缓解的。对于一些人，这是导致失眠或无法入睡的首要原因。

consistent：持续的

sleep schedule：睡眠规划

normal time：正常时间

naps：小睡（复数形式）

recharge：充电，此处指体力恢复

deep sleep：深度睡眠

easier：更容易的，此处指精力充沛。

tense：紧张的

physically exhausting：身体疲惫

symptoms：症状

Not only that：不仅如此

physical and emotional fatigue：身体疲劳和情绪疲劳

insomnia：失眠

in the first place：首先的，第一的；此处表示首要原因。

Unfortunatelythere’s no quick fix for the 10% of Americans who do suffer from depression.

不幸的是，对于占据美国人口10%的抑郁症患者来说，并没有简单的方法能帮助他们快速解决失眠问题。

So if you think you may be depressed, see your physicianor psychologist.

因此，如果你认为你可能有抑郁症，去看医生或心理医生吧。

Finally, you might also simply be a night owl. Around 20% of population have genetics making them predisposedto staying up late.

最后，你也可能只是一个夜猫子。大约20%的人因为遗传而倾向于熬夜。

But living in our nine-to-five worldmay make it difficult for you to get the proper amount of sleep.

但是生活在朝九晚五的世界可能会让你很难得到适当的睡眠。

In fact, scientists call this phenomenonsocial jet lag，where night owls feel likethey’re living in the wrong time zone every day.

事实上，科学家称这种现象为社会时差——夜猫子们每天都觉得自己生活在了错误的时区。

If nothing seems to help, there may be an underlying medical condition causing your fatigue which should be talked about with your physician.

如果以上说的任何原因和办法对你没有任何帮助，那么有可能是你的身体出了毛病导致你的疲劳，你应该向医生寻求帮助。

Unfortunately：不幸的是

suffer from：遭受，忍受

depressed：沮丧的，此处指抑郁症

physician：医生

psychologist：心理医生

night owl：夜猫子

predisposed：倾向

staying up late：熬夜

nine-to-five world：朝九晚五的世界，指工作时间区间。

In fact：事实上，实际上

phenomenon：现象

social jet lag：社会时差

feel like：感觉，觉得

通过本次学习，你是否对你经常感觉疲劳有了新的认识呢？

疲劳大多数还是可以通过自身解决的，只需要保持健康的生活习惯，经常运动，摄入充足的水分，规律作息，并且很重要的——保持愉快的心情。

所以让我们根据自己的情况对症下药，然后迎来清清爽爽活力充沛的每一天吧！

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