Well, you're not alone.

嗯，你並不孤單。

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

那麼，這是我克服冬季疲倦的四大精力要點！

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

請幫忙把這個散佈出去：點擊喜歡、分享以及標注一位你認為需要這個資訊的朋友。

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.

我知道這聽起來很簡單，但以下是原因所在。

Melatonin, you may have heard of it.

「褪黑激素」，這個你可能聽過。

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

它是人類體內導致我們想睡的天然激素。

Melatonin is linked to light; less light means more melatonin, and more light⏤you guessed it⏤means less melatonin.

褪黑激素與光線息息相關，越少的光線代表越多的褪黑激素，而你應該猜到了，越多的的光線代表越少的褪黑激素。

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

因此你較不會感到疲憊，這就是原因。

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

所以盡可能讓日光照進你的家中，並試著在午休期間出去走走。

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.

過了夏天，人們會有拋棄沙拉、改成以澱粉滿足餐代替的慾望。像是馬鈴薯、義大利麵和麵包，這意味著你的血糖水平會升高。

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.

但是你的身體就需要努力以達到平衡，這會導致我們都經歷過的反應型低血糖症和嗜睡。

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

所以在你的滿足餐中加入足量的水果和蔬菜，我保證你會有更有活力，並且不會那麼疲憊。

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.

運動。我知道在昏暗的冬季傍晚，這會是你最不想做的事。

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.

但專注在好的那面，我相信你會對運動後體內的內啡肽所帶來的精力充沛感到驚艷。

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.

冬天想要放鬆是很正常的，但某些醫學狀況也會造成你的疲憊。

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.

所以如果你想看更多的話，點擊下方連結。

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.

而若你的疲憊使你無法正常生活，或是已持續很長一段時間，那麼就去找全科醫師談談。

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.

本週的影片，我們又再一次沒有時間了，但請記得點擊喜歡、分享以及標注需要這些資訊的朋友以散佈這支影片。

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

嘿！謝謝你的觀看，如果你尚未追蹤和訂閱，現在點擊那個鈕來獲得更多影片。