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，这里有一些原因可能会导致你的白天睡不醒：
1）You’re dehydrated
你脱水了（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.
水作为人体的运输传送系统，调节血液量，并在身体系统里输送必需的营养物。因此，即使是最轻微的缺水会让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.
不管你多么不喜欢水的味道，重要的是，你每天必须喝八杯水以避免脱水。水果，汤，甚至是杯茶都可以计入你每天的液体摄入量，但要注意到避免过量的糖，因为糖也可能使你昏昏欲睡。
2）You’re burnt out
你消耗过度
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.
玩命的工作认真的耍，并不是最好的方式，如果你眼睛都睁不开了。快车道并不适用于每个人，试图适应7/24的繁忙工作和休闲生活是对身体的透支。如果你对这样的生活方式很熟悉，不妨考虑给自己一个“我的时间“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.
据健康专家Bupa所说，最佳休息时间需要八小时。养成按时睡觉，按时起床的习惯，也能帮助你远离疲劳。
3）You skip breakfast
你不吃早饭
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.
这是真的，早餐是一天中最重要的一顿饭。在整个晚上“禁食”之后，你的身体需要食物来补充和重新启动，为未来的一天做好准备。早餐不乖乖吃好，10点你会开始觉得困了。你需要的是一顿丰盛的早餐!
4）You’re skipping exercise
你缺少锻炼
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.
每个人都知道运动的好处——运动帮我们保持健康和身形，并释放那些可爱的内啡肽，使你感到愉悦。但有时候每当它落实到拿起健身包，穿上运动鞋的那一刻，躺在电视机前似乎变成更好的选择。工作结束后你累成狗，哪里还能在跑步机上跑30分钟？
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，忽略每日的锻炼反而会让你时时困倦。由佐治亚大学的研究表明，每周三次20分钟的高强运动就可以让你感到精力充沛。睡觉前远离让你脑袋瓜不堪重负的电视屏幕，给你的身体所需要的运动来保持高效吧。
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.
毫无疑问，你吃进肚子的东西对你的身体有极大的影响。摄入垃圾食品和甜品，你的健康讲首当其冲受到冲击。尽管吃的时候很享受，但你摄入的糖分往往是起到了于健康相反的作用；吃完之后不久你会开始感觉昏昏欲睡，需要其他东西将你重新唤醒。
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.
避免碳酸饮料为能源，喝水——你的身体会因此而感谢你。而相比高盐的快餐食品，摄入足够的、富含纤维的水果和蔬菜，更让你感觉持续高能。（还有下篇......）
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