本期視頻字幕翻譯來源魔力學(xué)院解孙。

本期視頻英文詳解為魔力學(xué)院原創(chuàng)坑填，轉(zhuǎn)載請注明出處。

在這春夏之交的時節(jié)弛姜，大家是不是都和我一樣脐瑰，經(jīng)常感覺到身體被掏空？神疲力乏呢廷臼？有時候睡十幾個小時還是會感覺到疲倦苍在，究竟是為什么？

要解決這種疲倦不僅僅是多睡覺那么簡單哦荠商，讓我們通過看視頻來get一些抗疲倦的小技能吧忌穿！

英文詳解

Some people are sofull of life and energy, butfor some reasoneven when you seem to get more than enough sleep, you are stillfighting offyawnsandfatiguethrough the day.

有些人總是活力滿滿，但不知什么原因结啼，你，即使睡的足夠多屈芜，仍會成天打哈欠郊愧，感覺疲勞。

So, why are you always tired? ?If you know the number of hours of sleep isn’t the problem, the second most common cause of fatiguecomes fromlack ofphysical activityand apoor diet.

那么井佑，為什么你總是很累呢属铁？如果你的睡眠時間沒有問題，造成疲勞的第二大原因就是缺乏體育活動和不良飲食躬翁。

full of life and energy：活力滿滿

for some reason：不知什么原因焦蘑，不知何故

fighting off：對抗

yawns：哈欠（復(fù)數(shù)形式）

fatigue：疲勞，疲倦

comes from：本意“來自”盒发，此處用來引出疲倦的第二個最常見的原因

physical activity：體育活動

poor diet：不良飲食

Study after studyfinds that adults who beganlight exercisea few times a week reported more energy after six weeks. People who exercise more regularly also report sleeping better例嘱，even thoughstudies show that they aren’t sleeping any longer.

大量研究發(fā)現(xiàn)，每周進(jìn)行適度鍛煉的成年人在六周后會感覺精力更加充沛宁舰。而且拼卵，盡管研究表明經(jīng)常鍛煉的人睡眠時間并不長，但他們卻睡得更好蛮艰。

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

但是腋腮，如果鍛煉還不起作用，也不要直接求助于咖啡。盡管許多研究表明即寡，咖啡對你的健康有好處徊哑。

Research shows that your reliance on it can make you more sleepy.Caffeineblocksadenosinein your brain which normallyaccumulatesthrough the day and makes you sleepy at night.

研究表明對咖啡的依賴會讓你更困倦。咖啡因阻斷了你大腦中的腺苷聪富，而這些腺苷通常在白天積累莺丑，在晚上使你產(chǎn)生困意。

Butconsumingcoffee orenergy drinksless than 6 hours before bed canultimatelyaffect your sleep quality. As a result people who don’t use caffeine often report feeling less tired in the morning.

但是善涨，在睡覺前6小時內(nèi)喝咖啡或功能飲料最終會影響你的睡眠質(zhì)量窒盐。從而，那些不喝咖啡的人較少在早晨覺得疲憊钢拧。

Study after study：大量研究

light exercise：適度鍛煉

even though：盡管

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：積累（復(fù)數(shù)形式）

consuming：消耗（進(jìn)行時態(tài)）此處表示“喝”

energy drinks：功能飲料

ultimately：最終

You might considermaking sureyou’re fullyhydratedwith some water first too. One study found that a drop of 1.5% in our bodies normal water levels can causedifficulty concentrating. Your bloodthickenswhichslows downnutrients and oxygen getting to your muscles and organs.

另外蟹漓，你也要把保證身體水分充足這一點列入首要考量中。一項研究發(fā)現(xiàn)源内，體內(nèi)水分低于正常水分含量1.5%就會導(dǎo)致精力難以集中葡粒。因為你的血液變稠了，導(dǎo)致營養(yǎng)和氧氣被輸送到你的肌肉和器官的過程變慢了膜钓。

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

不過，當(dāng)體內(nèi)水分下降2%時你就已經(jīng)會感到口渴了颂斜，所以沒有必要喝大量的水夫壁。白天保持體內(nèi)水分足夠就可以了。小便應(yīng)呈淡黃色沃疮，顏色深的時候就說明要補(bǔ)充一些水分了盒让。

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

睡前喝酒也會影響你白天的精神邑茄。研究發(fā)現(xiàn)，接受測試的實驗對象們雖然喝酒后能更快入睡俊啼，但他們的睡眠質(zhì)量其實是更低的肺缕，尤其是在夜間睡眠的第二個階段。最終酒精會減少你的快速眼動睡眠（即深睡眠）授帕。

making sure：保證

hydrated：含水的同木，與水結(jié)合的

difficulty concentrating：注意力難以集中

thickens：使...變濃（粘稠）

slows down：變慢，減速

gulping down gallons of water：喝大量的水

Urine：尿液豪墅，小便

pale yellow：淡黃色

intoxicated：陶醉泉手，此處表示喝酒

fall asleep：睡著

REM sleep：快速眼動睡眠

And, if you’re binge drinking and sleeping in on the weekends，be aware that aconsistentsleep scheduleis key. Try waking up close to yournormal timeon weekends and having short 20-minutesnapsin the day. These will stillrechargeyour body without going intodeep sleepand making you more tired.

而且偶器，如果你在周末狂飲和睡懶覺斩萌，你應(yīng)該注意持續(xù)的睡眠時間規(guī)劃是關(guān)鍵缝裤。嘗試在周末接近正常時間起床，白天小睡20分鐘颊郎，小睡仍然會給你的身體充電憋飞，而且不會進(jìn)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 morningeasier. Of course your mental well-being plays a role too.

你也應(yīng)該為了星期一早晨精力充沛而在星期日晚上適當(dāng)?shù)臅r間入睡姆吭。當(dāng)然你的心理健康也扮演了重要的角色榛做。

Anxiety is a big one. Worrying what people think, always feelingtenseabout work or being overly concerned about every decision can bephysically exhausting. And fatigue is one of the mainsymptomsof generalized anxiety disorder.

焦慮是一個大問題。擔(dān)心人們的想法内狸，工作緊張或過于關(guān)注每一個決定會讓你身體勞累检眯。疲勞是廣泛型焦慮癥的主要癥狀之一。

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

不僅如此昆淡，焦慮還可能會影響你的睡眠質(zhì)量锰瘸。焦慮發(fā)展到更壞的結(jié)果就變成了抑郁癥，抑郁癥會導(dǎo)致身體和情緒疲勞昂灵，而這種疲勞是再多的睡眠也不一定能緩解的避凝。對于一些人，這是導(dǎo)致失眠或無法入睡的首要原因眨补。

consistent：持續(xù)的

sleep schedule：睡眠規(guī)劃

normal time：正常時間

naps：小睡（復(fù)數(shù)形式）

recharge：充電管削，此處指體力恢復(fù)

deep sleep：深度睡眠

easier：更容易的，此處指精力充沛撑螺。

tense：緊張的

physically exhausting：身體疲憊

symptoms：癥狀

Not only that：不僅如此

physical and emotional fatigue：身體疲勞和情緒疲勞

insomnia：失眠

in the first place：首先的含思，第一的；此處表示首要原因甘晤。

Unfortunatelythere’s no quick fix for the 10% of Americans who dosuffer fromdepression.

不幸的是茸俭，對于占據(jù)美國人口10%的抑郁癥患者來說，并沒有簡單的方法能幫助他們快速解決失眠問題安皱。

So if you think you may bedepressed, see yourphysicianorpsychologist.

因此，如果你認(rèn)為你可能有抑郁癥艇炎，去看醫(yī)生或心理醫(yī)生吧酌伊。

Finally, you might also simply be anight owl. Around 20% of population have genetics making thempredisposedtostaying up late.

最后，你也可能只是一個夜貓子缀踪。大約20%的人因為遺傳而傾向于熬夜居砖。

But living in ournine-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會讓你很難得到適當(dāng)?shù)乃摺?/p>

In fact, scientists call thisphenomenonsocial jet lag，where night owlsfeel likethey’re living in the wrong time zone every day.

事實上驴娃，科學(xué)家稱這種現(xiàn)象為社會時差——夜貓子們每天都覺得自己生活在了錯誤的時區(qū)奏候。

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

如果以上說的任何原因和辦法對你沒有任何幫助，那么有可能是你的身體出了毛病導(dǎo)致你的疲勞唇敞，你應(yīng)該向醫(yī)生尋求幫助蔗草。

Unfortunately：不幸的是

suffer from：遭受咒彤，忍受

depressed：沮喪的，此處指抑郁癥

physician：醫(yī)生

psychologist：心理醫(yī)生

night owl：夜貓子

predisposed：傾向

staying up late：熬夜

nine-to-five world：朝九晚五的世界咒精，指工作時間區(qū)間镶柱。

In fact：事實上，實際上

phenomenon：現(xiàn)象

social jet lag：社會時差

feel like：感覺模叙，覺得

通過本次學(xué)習(xí)歇拆，你是否對你經(jīng)常感覺疲勞有了新的認(rèn)識呢？

疲勞大多數(shù)還是可以通過自身解決的范咨，只需要保持健康的生活習(xí)慣故觅，經(jīng)常運(yùn)動，攝入充足的水分渠啊，規(guī)律作息输吏，并且很重要的——保持愉快的心情。

所以讓我們根據(jù)自己的情況對癥下藥昭抒，然后迎來清清爽爽活力充沛的每一天吧评也！