And according to this poll, around 50% of people would prefer an extra hour of sleep than to be given £20.

而根據這項民意調查，大約 50%的人寧願多睡一個小時，也不願意得到 20 英鎊。

Now, obviously, nothing beats a good night's sleep for feeling more energised, but sometimes our schedules just don't allow for it, and we need some other hacks or methods to feel less tired.

顯然，沒有什麼比睡個好覺更能讓人感覺精力充沛了，但有時我們的時間安排就是不允許這樣做，我們需要一些其他的小竅門或方法來減少疲憊感。

So, in this video, we're going to be looking at four things that you can do to boost your energy throughout the day.

是以，在這段視頻中，我們將介紹四種能讓你一整天都精力充沛的方法。

Oh, and by the way, if you're new here, hello, my name is Ali.

對了，如果你是新來的，你好，我叫阿里。

I'm a doctor turned entrepreneur, and I'm the author of the book Feel Good Productivity, which is about how to be more productive in a way that feels good.

我是一名醫生轉行的企業家，也是《感覺良好的生產力》一書的作者，這本書講述瞭如何以一種感覺良好的方式提高生產力。

And on this channel, I've been making videos for the last seven years that explore ideas and books and tools and strategies that we can use to help build a life that we love.

在這個頻道上，過去七年來我一直在製作視頻，探討我們可以用來幫助打造自己熱愛的生活的想法、書籍、工具和策略。

Anyway, let's go on to tip number one for boosting your energy, which is to cut the caffeine.

總之，讓我們來看看提高能量的第一條建議，那就是減少咖啡因的攝入。

Now, based on nutrition surveys in the US, we know that just under 90% of adults consume caffeine every single day.

現在，根據美國的營養調查，我們知道有不到 90% 的成年人每天都攝入咖啡因。

Caffeine is found naturally in things like tea and coffee and chocolate.

咖啡因天然存在於茶葉、咖啡和巧克力中。

It's added to drinks like Coke and energy drinks and workout supplements, and most people caffeinate themselves every single day, including myself, to feel more awake and energized.

可樂、能量飲料和健身補充劑等飲料中都添加了咖啡因，包括我在內的大多數人每天都會給自己補充咖啡因，讓自己感覺更清醒、更有活力。

But I'm not sure if you've ever found yourself in this cycle where, firstly, you wake up feeling tired, and so you drink tea or you have a coffee.

但我不確定你是否曾發現自己處於這樣的循環中：首先，你醒來後感到疲倦，於是你喝茶或喝咖啡。

Now, this might stop you feeling tired during that moment, but it can often be a struggle then to sleep at night.

現在，這可能會讓你在那一刻不再感到疲倦，但到了晚上睡覺時卻往往會很費力。

And then you wake up feeling even more tired the next day, and you consume even more caffeine.

第二天醒來，你會覺得更累，於是攝入更多的咖啡因。

So one reason why you might be feeling tired a lot is because you're consuming too much caffeine or potentially even taking it at the wrong time.

是以，你可能經常感到疲倦的一個原因是你攝入了太多的咖啡因，甚至可能是在錯誤的時間攝入的。

And to solve this problem, we need to understand how caffeine works in our bodies.

要解決這個問題，我們需要了解咖啡因在人體內的作用原理。

So the reason why caffeine makes you feel more awake is because it blocks adenosine receptors.

是以，咖啡因之所以能讓人感覺更清醒，是因為它能阻斷腺苷受體。

Normally, adenosine, which is a chemical in our bodies, binds to adenosine receptors, and it makes us feel tired.

正常情況下，腺苷是我們體內的一種化學物質，它會與腺苷受體結合，使我們感到疲倦。

And adenosine builds up in our bodies during the day so that in the evening, we feel tired and we can fall asleep.

腺苷在白天會在我們體內積聚，這樣到了晚上，我們就會感到疲倦，從而進入夢鄉。

But because caffeine is a very similar shape to adenosine, it also binds to those adenosine receptors.

但由於咖啡因的形狀與腺苷非常相似，它也會與腺苷受體結合。

This then blocks the adenosine receptor, and so now adenosine can't make us feel sleepy, and instead we feel more alert and awake.

這就阻斷了腺苷受體，是以現在腺苷不會讓我們感到睏倦，相反，我們會感到更加警覺和清醒。

Now, you might've heard the stat that it takes about five hours for caffeine to be cleared from the body.

現在，你可能聽說過這樣一個數據：咖啡因從體內排出大約需要五個小時。

But what most people don't realise about that stat is that that's actually the average half-life of caffeine.

但大多數人不知道的是，這個數據實際上是咖啡因的平均半衰期。

So this means that after five hours, the level of caffeine in your body will be reduced by half.

是以，這意味著 5 小時後，體內的咖啡因含量將減少一半。

After 10 hours, it'll be down to 25%, and then 15 hours later, it'll be at 12.5%.

10 小時後，它將降至 25%，15 小時後，它將降至 12.5%。

And this is actually crucially not zero.

而實際上，這並不是零。

So if you consume caffeine in the morning, then you'll probably fall asleep okay, because most of it will have been cleared from your body by the time you go to bed.

是以，如果你在早上攝入咖啡因，那麼你可能會順利入睡，因為在你上床睡覺時，體內的大部分咖啡因已經被清除。

But caffeine later in the day is not ideal, because you'll still have a lot of caffeine in your body by the time you're trying to go to sleep.

但在一天的晚些時候攝入咖啡因並不理想，因為當你想入睡時，體內仍有大量咖啡因。

And this is gonna stop adenosine from binding to the receptors, which means the adenosine can't help you fall asleep.

這將阻止腺苷與受體結合 這意味著腺苷無法幫助你入睡

So all of this to say, if you're gonna drink caffeine, the best time to drink caffeine is ideally before or during lunch.

綜上所述，如果你要喝咖啡因，最好在午餐前或午餐期間飲用。

And actually drinking caffeine at any time in the afternoon is probably a bit late, and it does put your sleep at risk.

實際上，下午任何時候喝咖啡因都可能有點晚，而且確實會影響睡眠。

Now, unfortunately, on top of that, you probably don't wanna drink caffeine immediately upon waking up either.

不幸的是，除此之外，你可能也不想一起床就喝咖啡因。

And we're gonna cite Andrew Huberman here.

在此，我們要引用安德魯-休伯曼的話。

You wake up in the morning and your adenosine levels are low, but they're not zero.

早上醒來，你的腺苷水準很低，但並不是零。

And if you didn't sleep that well or deeply enough the night before, you're going to have more adenosine in your system.

如果你前一晚睡得不好或不夠深，你體內的腺苷就會更多。

You might think the logical thing to do is therefore to drink caffeine and to block the adenosine that's there.

是以，你可能會認為最合理的做法就是飲用咖啡因，阻斷腺苷的作用。

But what happens if you do that is there's an accumulation, a sort of glut of adenosine that hangs around.

但這樣做的後果是，腺苷會堆積起來，形成一種過剩的腺苷。

And then in the afternoon, when the effects of that caffeine start to wear off, you will experience the so-called afternoon crash.

到了下午，咖啡因的作用開始消失，你就會經歷所謂的 "午後崩潰"。

So what Dr. Huberman recommends is waiting 90 minutes to two hours after waking up to drink your first hit of caffeine.

是以，休伯曼博士建議，在起床後 90 分鐘至兩小時後再喝第一口咖啡因。

But another key reason why you might be feeling tired is related to your emotional wellbeing and mental health.

但是，另一個讓您感到疲倦的關鍵原因與您的情緒健康和心理健康有關。

And one way of improving that is with therapy provided by BetterHelp, who are very kindly the paid partner of this video.

改善這種狀況的方法之一，就是接受 BetterHelp 提供的治療，BetterHelp 是本視頻的付費合作伙伴。

Now, I actually used BetterHelp last year when I was experiencing various bits of stress in my life, some of which I talked about on this YouTube channel.

去年，當我在生活中遇到各種壓力時，我使用了 BetterHelp，我在 YouTube 頻道上談到了其中的一些問題。

And the sessions I had with the BetterHelp therapist were actually really helpful.

實際上，我與 BetterHelp 治療師進行的治療確實很有幫助。

So when I first got started, I filled out a few questions and they matched me with a credentialed therapist.

是以，當我剛開始工作時，我填寫了幾個問題，他們就為我匹配了一位有資質的治療師。

But the nice thing is that if you don't vibe with your therapist for whatever reason, you can switch to a completely different one free of charge.

但好的一點是，如果你因為某種原因與你的治療師不合拍，你可以免費換一個完全不同的治療師。

Then you can talk to your therapist however you feel comfortable, whether it's via message or chat or phone or video call.

然後，您就可以通過資訊、哈拉、電話或視頻通話等方式，與您的治療師進行交談，無論您感覺如何。

In my case, I chose to have video calls with my therapist because it's just nicer vibes.

就我而言，我選擇與我的治療師進行視頻通話，因為這樣的氛圍更好。

And the therapist I spoke to was super supportive and friendly and actually knew what they were doing.

與我交談的治療師非常支持我，態度友好，而且他們知道自己在做什麼。

Various of my stresses that we were talking about were related specifically to the business.

我們談到的我的各種壓力都與業務有關。

And even though the therapist wasn't an experienced business coach or anything like that, the fact that he was a qualified therapist meant that he was able to get to the underlying emotional core of what I thought were business strategy problems, but actually what was going on was far more like emotional deep inner work underneath all that.

儘管這位治療師不是經驗豐富的商業教練或類似的人，但他是一位合格的治療師，這意味著他能夠找到我認為是商業戰略問題的潛在情感核心，但實際上，在這一切的背後，更像是情感上的深層內在工作。

With BetterHelp, you can tap into a network of credentialed and experienced therapists who can help you with a wide range of issues all remotely.

通過 BetterHelp，您可以利用由經驗豐富的資深治療師組成的網絡，他們可以遠程幫助您解決各種問題。

And regardless of whether you have a clinical mental health issue like depression or anxiety, or if you are merely a human being who lives through the world and who's going through a hard time, therapy can give you the tools to approach your life or in my case, business in a very different way.

無論你是患有抑鬱症或焦慮症等臨床心理健康問題，還是僅僅是一個生活在這個世界上的人，正在經歷一段艱難的時光，心理治療都能為你提供工具，讓你以一種截然不同的方式對待生活，或者就我而言，對待事業。

So if you're struggling and think you'd benefit from a therapy session, then you can check out the link in the video description, or you could go to betterhelp.com slash Ali Abdaal and that will get you 10% off your first month of therapy.

是以，如果你正在掙扎，並認為自己會從治療中受益，那麼你可以查看視頻描述中的鏈接，或者你也可以登錄 betterhelp.com slash Ali Abdaal，這樣你的第一個月治療費就能打九折。

So thank you so much BetterHelp for being the paid partner on this video.

非常感謝 BetterHelp 成為本視頻的付費合作伙伴。

Let's now talk about strategy number two for staying more energized and less tired during the day.

現在讓我們來談談保持精力充沛、減少疲勞的第二項策略。

Now, the idea here is a key core concept that I talk about in my book, Feel Good Productivity, which is that when we can find a way to make our work feel good, to make our work enjoyable, that is a massive source of energy.

現在，這裡的想法是我在《感覺良好的生產力》一書中談到的一個關鍵核心概念，即當我們能夠找到一種方法，讓我們的工作感覺良好，讓我們的工作令人愉悅時，這就是巨大的能量來源。

When you're feeling good and generating positive emotions related to work or anything else you're doing, that causes you to be more productive.

當你感覺良好，併產生與工作或其他任何事情相關的積極情緒時，就會提高工作效率。

It causes you to be more creative.

它讓你更有創造力。

It causes you to be less stressed, but it also generates energy that we can then give to the other important areas of our life.

它不僅能減輕你的壓力，還能產生能量，讓我們把這些能量用於生活中其他重要的方面。

And you've probably experienced this, right?

你可能有過這樣的經歷，對嗎？

Like if you're at work and you're doing something that you feel is absorbing you in like a good way, it's sufficiently challenging.

比如，如果你在工作，你正在做的事情讓你覺得很有吸引力，那就足夠有挑戰性了。

Maybe you're in the flow state.

也許你正處於流動狀態。

Maybe you're sort of approaching it with a healthy amount of lightness and ease.

也許你正以一種健康的輕鬆和從容的心態來對待它。

Doing the work can actually be quite energizing.

做這項工作實際上會讓人精力充沛。

Yes, you're using mental effort and you might even be doing something physical, so you'd be using energy, but you'd be getting energy in return.

是的，你付出了腦力，甚至可能還做了一些體力活，所以你會消耗能量，但你也會得到能量回報。

But we've all had those experiences where you're working on something that is so mind-numbingly tedious and boring that it seems to suck away our energy, even though maybe it just involves typing on a keyboard or something.

但我們都有過這樣的經歷：你在做一件乏味無聊到讓人頭疼的事情，儘管可能只是敲敲鍵盤什麼的，但它似乎吸走了我們的精力。

It doesn't actually use that much energy like physically, but it sucks away our motivational energy, our vigour, our zest.

實際上，它並不像體力勞動那樣消耗那麼多能量，但它會吸走我們的動力、活力和熱情。

These are all different terms that scientists use to describe this sort of mental energy that we're talking about generally when we say that we feel very tired.

當我們說感到非常疲憊時，科學家會用這些不同的術語來描述我們通常所說的精神能量。

Now, when it comes to enjoying our work, there are sort of two axes upon which this can work.

現在，說到享受我們的工作，有兩個方面可以發揮作用。

Firstly, there's choosing to do things that are inherently enjoyable, which actually is quite a privileged position.

首先，選擇做本身就令人愉快的事情，這實際上是一種相當優越的地位。

Most of us probably aren't in the position where the work we happen to be doing also happens to be really fun.

我們中的大多數人可能都不具備這樣的條件，即我們所從事的工作恰好也非常有趣。

If you're in that position, then you're very lucky.

如果你處於這樣的位置，那你就非常幸運了。

And so there's another axis that we can work on, which is finding a way to enjoy the things that we happen to be doing.

是以，我們還可以在另一個軸心上下功夫，那就是想方設法享受我們正在做的事情。

Now, I really like the story from my friend Matthew Dix here.

現在，我非常喜歡我的朋友馬修-迪克斯在這裡講的故事。

He used to work at McDonald's when he was younger and he was working at the McDonald's drive-through and he found ways to make the process feel more like a game.

他年輕時曾在麥當勞工作，他在麥當勞得來速餐廳工作，他想辦法讓這個過程感覺更像一場遊戲。

So for example, he would decide that on a Monday was barbecue sauce day and on a Tuesday was sweet and sour sauce day.

例如，他會決定星期一是烤肉醬日，星期二是糖醋醬日。

And so on a Monday, what he would do is that whenever a customer would go through the drive-through, they would order their order from whatever burger, fries, blah, blah, blah.

所以在週一，他會做的是，每當有顧客通過汽車快餐店時，他們就會點一份漢堡、薯條、等等等等。

And then he would ask them, would you like barbecue sauce with that?

然後他會問他們，要不要配燒烤醬？

And they might say no.

他們可能會拒絕。

And then he would kind of insist.

然後，他會有點堅持。

He'd say, hey, you sure about that?

他會說，嘿，你確定嗎？

The barbecue sauce is really tasty.

烤肉醬真的很美味。

You know, my last customer said that she didn't want the barbecue sauce and then she tried it and she was really happy.

你知道嗎，我的最後一位顧客說她不想吃烤肉醬，後來她試了一下，真的很開心。

And so he made it a bit of a challenge to himself to upsell his customers on barbecue sauce on a Monday, sweet and sour sauce on a Tuesday, mayonnaise on a Wednesday, whatever the thing might be.

是以，他對自己提出了一個挑戰，那就是在週一向顧客推銷烤肉醬，在週二推銷糖醋醬，在週三推銷蛋黃醬，不管是什麼東西。

He found a way to add this arbitrary challenge a little bit of a game into his otherwise mind-numbingly tedious and boring job.

他找到了一種方法，將這種任意的挑戰加入到他原本乏味無聊到令人頭疼的工作中，成為一種小遊戲。

And if this guy can do this at something like working on a McDonald's drive-through, you can probably find a way to do that with your job.

如果這傢伙能在麥當勞得來速這樣的工作中做到這一點，你也許也能在你的工作中找到這樣的方法。

If you're watching this channel, you're probably some kind of knowledge worker.

如果您正在收看本頻道，您可能是某種知識工作者。

You probably use your brain to create value in some sort of way.

你可能會用你的大腦以某種方式創造價值。

Maybe you might be a student, which involves a lot of brain power to sort of memorize things.

也許你是一名學生，這需要動用大量腦力來記憶東西。

There are always ways to make whatever we're doing just 10% more enjoyable.

無論我們在做什麼，總會有辦法讓我們的工作更愉快 10%。

If you're interested, this is literally what my entire book is about.

如果你有興趣，這就是我整本書的內容。

We've got the three Ps, play, power, and people.

我們有三個 P：遊戲、權力和人。

Firstly, we find a way to bring play into whatever we're doing, approaching it with more of a sense of lightness and ease.

首先，我們要想方設法把遊戲帶入我們正在做的事情中，以一種更輕盈、更輕鬆的感覺去對待它。

And there's a bunch of strategies for that.

為此，我們有很多策略。

Secondly, we try and approach it with a sense of power.

其次，我們努力以一種力量感來對待它。

So actually taking ownership and responsibility for the thing.

是以，要真正承擔起主人翁責任。

We've all had the experience that when you're being micromanaged by a boss or something like that, like it sort of sucks a bit of the energy out of doing the work.

我們都有過這樣的經歷，當你被老闆或類似的人進行微觀管理時，就像被吸走了一點工作的能量。

Whereas when it's your own project and you're feeling like you can take the initiative and you really own the thing, even if the thing is really hard, it can be a source of energy.

而當這是你自己的項目時，你會覺得你可以主動出擊，你真正擁有了這件事，即使這件事真的很難，它也會成為你能量的源泉。

And the third P is for people.

第三個 P 代表人。

We are social creatures.

我們是社會生物。

All of us, even the most introverted amongst us and being surrounded by other people, finding a way to help out the people around us, finding a way to connect our work to some sort of purpose beyond ourselves.

我們所有人，即使是最內向的人，也會被其他人所包圍，想方設法幫助周圍的人，想方設法將自己的工作與某種超越自我的目的聯繫起來。

All of that makes the work a lot more energizing.

所有這些都讓工作變得更有活力。

And so my whole point with this is that if you're feeling like you're tired all the time, or most of the time, if you're feeling like your job sucks and sucks your energy away, yeah, one option is quit your job, follow your passion, become a YouTuber for goodness sake.

所以我想說的是，如果你覺得你一直都很累，或者大部分時間都很累，如果你覺得你的工作很糟糕，把你的精力都吸走了，是的，一個選擇就是辭掉工作，追隨你的激情，成為一名優酷主播。

That's one option.

這是一種選擇。

But if, you know, in most realistic scenarios that might not be possible, at least right now.

但如果，你知道，在大多數現實情況下，這可能是不可能的，至少現在是不可能的。

And so the alternative is to take the thing that you have already, that thing, that job that you already have and find a way to make it a little bit more enjoyable.

是以，另一種選擇就是利用你已經擁有的東西，你已經擁有的工作，想辦法讓它變得更有趣一些。

It might sound too good to be true.

聽起來可能好得不像真的。

People are always like, well, screw you, you're a YouTuber.

人們總是說，好吧，去你的，你是個優酷用戶。

You can't tell me I can make my job more fun, et cetera, et cetera.

你不能告訴我，我可以讓我的工作更有趣，諸如此類。

I would say like, there's loads of evidence around this.

我想說的是，這方面的證據很多。

Psychologists and scientists have done research on this.

心理學家和科學家對此進行了研究。

There are reliably ways to increase the amount of enjoyment you're getting from whatever you're doing.

無論做什麼，都有可靠的方法來增加你的樂趣。

But here's a little soundbite from a conversation I had with psychologist Julie Smith about this exact topic.

下面是我與心理學家朱莉-史密斯（Julie Smith）就這一話題進行的一次談話的一小段插曲。

In reality, most people have a job that they didn't dream of or wouldn't choose if they could choose any job in the world, right?

在現實生活中，大多數人的工作都是他們夢寐以求的，或者說，如果可以選擇世界上的任何工作，他們都不會選擇，不是嗎？

They're just, they're trying to feed their families and keep a roof over their heads and this is where they've landed.

他們只是想養家餬口，維持生計，這就是他們的落腳點。

And rather than that kind of, you've got to leave your job and feel the risk and create, you know, your own company and all of these things that in reality are really far from where most people are able to get to because of life's limitations.

而不是那種，你必須離開你的工作，去感受風險，去創造，你知道的，你自己的公司，以及所有這些在現實中由於生活的限制而遠離大多數人能夠到達的地方。

Actually, it doesn't mean then you've got to just endure hardship and awfulness if you hate your job.

其實，這並不意味著如果你討厭自己的工作，就只能忍受艱苦和糟糕。

You can work on improving what is, even if you have, you know, ambitions of doing other things, that's not the only way.

即使你有做其他事情的雄心壯志，你也可以努力改善現狀，但這並不是唯一的辦法。

Yeah, and I guess with any job, however difficult or kind of emotionally taxing it is, there's always something to be grateful for or something to find in it that we feel thankful for or find even the slightest pleasure in.

是啊，我想任何工作，無論有多難，無論有多讓人情緒低落，總有一些值得我們感激的地方，或者我們能從中找到一些讓我們感到感恩的東西，或者找到哪怕是最微不足道的樂趣。

So the key takeaway here is to try your best to turn your work into a source of energy by making it fun.

是以，這裡的關鍵啟示是，要盡力把工作變成能量的源泉，讓它充滿樂趣。

Make it more enjoyable.

讓它更令人愉快。

If it's enjoyable, it's energizing.

如果它令人愉悅，就會讓人充滿活力。

Something that my friend and executive coach Joe Hudson says is enjoyment equals efficiency.

我的朋友兼高管教練喬-哈德森（Joe Hudson）說過，享受等於效率。

The more you're able to find enjoyment in whatever you're doing, the more energy you're gonna derive from it and therefore you won't be so tired all the time.

無論做什麼事，你越能從中找到樂趣，你就越能從中獲得更多能量，從而不會總是那麼累。

Let's move on to strategy number three.

下面我們來看第三項策略。

So a lot of us are familiar with cortisol, which is the stress hormone, and it is true that high levels of cortisol over long periods of time can be pretty bad for our health.

我們很多人都知道皮質醇，它是一種壓力荷爾蒙，長期高水平的皮質醇確實會對我們的健康造成很大影響。

But we shouldn't forget that cortisol is actually really important in helping us wake up and go to sleep at night.

但我們不應該忘記，皮質醇實際上對幫助我們晚上醒來和入睡非常重要。

And cortisol essentially does the opposite of adenosine.

而皮質醇的作用與腺苷正好相反。

So we talked about how adenosine levels rise during the day and this creates what we call sleep pressure and so we fall asleep at night.

是以，我們談到了腺苷水準在白天是如何上升的，這就形成了我們所說的睡眠壓力，是以我們在晚上會睡著。

But cortisol levels actually peak right in the morning within the first hour after we wake up and we want cortisol to be low by the time we go to bed.

但實際上，皮質醇水準在早晨起床後一小時內就會達到峰值，我們希望在上床睡覺時皮質醇水準已經很低了。

Now this morning spike in cortisol is what we call the cortisol awakening response, the CAR, and we help reinforce this if we move our body first thing in the morning because exercise also temporarily increases our cortisol.

現在，皮質醇在清晨飆升，我們稱之為皮質醇喚醒反應（CAR），如果我們在清晨第一件事就是活動身體，就能幫助強化這種反應，因為運動也會暫時增加我們的皮質醇。

Now this was a pretty interesting study and it looked to see how exercise affects what we call sleep inertia, which is that very relatable feeling of grogginess when you first wake up.

這是一項非常有趣的研究，它研究了運動如何影響我們所說的睡眠惰性，也就是當你剛醒來時那種令人昏昏欲睡的感覺。

And apparently this feeling can actually last for up to three hours.