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  • It's winter, it's cold, the mornings are darker, you're sleeping eight hours, but you still feel tired.

    冬季時分,天氣凜冽,早晨的天空較昏暗,你已經睡了 8 個小時卻依然疲憊。

  • Well, you're not alone.


  • So, here are my top four energy tips to beat the winter tiredness.


  • Please help spread the word; like, share, and tag a friend who needs this.


  • Okay, tip number one: Open your curtains as soon as you get up.

    好,要點 1:起床後立刻拉開你的窗簾。

  • I know it sounds simple, but here's why.


  • Melatonin, you may have heard of it.


  • It's our bodies natural hormone that makes us feel sleepy.


  • Melatonin is linked to light; less light means more melatonin, and more lightyou guessed itmeans less melatonin.


  • So, you feel less sleepy, and that's the one.


  • So, get in as much natural daylight as you can into your homes, and try and go for a walk on your lunch break.


  • Tip number two:

    要點 2!

  • When summer ends, there's a temptation to ditch the salads and fill up with starchy comfort foods like potatoes, pasta, and bread, which means your blood sugar levels spike.


  • But then your body needs to work hard to balance it out, which causes a sugar crash and a sleepiness that we've all experienced.


  • So, include plenty of fruit and vegetables in your comfort meals, and I promise you'll have more energy and feel less tired.


  • Tip number three:

    要點 3!

  • Between October to March, you won't get enough vitamin D from the sun, and low vitamin D levels can make you feel tired.

    在 10 月到 3 月期間,你無法從陽光中獲得足量的維他命 D,而不足的維他命 D 會導致疲倦。

  • So, it's a good idea to buy some over-the-counter vitamin D3.

    因此,去藥局買一些維他命 D3 是一個好主意。

  • I always recommend taking 1,000 units daily, which is equivalent to 25 micrograms.

    我都會建議一天攝取 1000 單位,這等同於 25 微克。

  • It's also reasonably inexpensive; I pay £1.50 for a pack of 60, and that lasts me 2 months.

    它也相當便宜,我花了 1.5 英鎊買了一包 60 錠,這樣我可以吃 2 個月。

  • A few months ago, I made 2 videos about vitamin D, and it's got loads more information on it, so, feel free to check it out.

    幾個月前我做了一支有關維他命 D 的影片,裡面有更多相關資訊。你可以點擊去查看。

  • Tip number four:

    要點 4!

  • Exercise; I know it's probably the last thing you want to do when you're tired on a dark winter evening.


  • But focus on the positives; I'm sure you'll be surprised how energetic your endorphins will make you feel after getting involved in some kind of physical activity.


  • Remember, 150 minutes of moderate-intensity exercise is all you need per week.

    記住,150 分鐘的適度運動是你一週所需的。

  • While it's normal to slow down over the winter, there are some medical conditions that could be causing your tiredness.


  • Sometimes, a lack of energy and enthusiasm can be a sign of winter depression, and it can affect 1 in 15 people.

    有時候,精神和熱情不足可能是季節性抑鬱症的徵兆,每 15 個人中就會有 1 人受其影響。

  • So, if you want to read more about it, click the link below for more information.


  • And if your tiredness is stopping you from going about your normal life or it's been going on for a long time, then always speak to your GP.


  • We've run out of time again on this week's video, but please help spread the word by liking, sharing, and tagging a friend who'll find this information useful.


  • Hey, guys, thanks for watching; if you haven't already, hit that follow or subscribe button now to get more videos.


It's winter, it's cold, the mornings are darker, you're sleeping eight hours, but you still feel tired.

冬季時分,天氣凜冽,早晨的天空較昏暗,你已經睡了 8 個小時卻依然疲憊。

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