Does your body feel heavy and your mind totally blank?

您是否感覺身體沉重，頭腦一片空白？

Having low energy is not an uncommon problem, but it's still a tough one.

精力不足並不罕見，但仍是一個棘手的問題。

And dealing with this exhaustion, it makes you feel tired even thinking about it.

而面對這種疲憊，即使想想也會覺得累。

But what could it be that makes you feel tired all the time?

但究竟是什麼原因讓你總是感覺疲憊不堪呢？

In this video, we hope to explain some common reasons why people often get tired.

在這段視頻中，我們希望解釋人們經常感到疲勞的一些常見原因。

And in the end, we'll talk about Cy and how he managed to get his tiredness under control.

最後，我們將談談賽，以及他是如何控制住自己的疲憊感的。

Let's begin.

讓我們開始吧。

A tired mind.

疲憊的心靈

Often, fatigue may be a by-product of a psychological problem, especially depression.

通常，疲勞可能是心理問題的副產品，尤其是抑鬱症。

Psychiatrist and sleep medicine expert, Alex Dimitriou, says that fatigue and depression can look quite similar.

精神科醫生和睡眠醫學專家亞歷克斯-迪米特里歐說，疲勞和抑鬱看起來很相似。

A 2018 study even estimated that over 90% of people living with depression have symptoms of fatigue.

2018 年的一項研究甚至估計，超過 90% 的抑鬱症患者都有疲勞症狀。

Dr. Amy Rickey said for Insider that this may happen because of brain chemistry.

艾米-裡基博士（Dr. Amy Rickey）為《內幕》（Insider）說，這種情況的發生可能是由於大腦的化學作用。

She says that dopamine, serotonin, and norepinephrine play important roles in regulating not only your mood, but also energy levels.

她說，多巴胺、血清素和去甲腎上腺素不僅在調節情緒方面發揮重要作用，在調節能量水準方面也是如此。

So when you're depressed, your body may feel heavy and slow, making it hard to do even the simplest tasks, such as showering or getting dressed.

是以，當您情緒低落時，您的身體可能會感到沉重和遲鈍，即使是最簡單的任務，如洗澡或穿衣服，您也很難做到。

Check out this video to learn more about depression tiredness.

觀看本視頻，瞭解更多有關抑鬱性疲勞的資訊。

Anxiety is another psychological issue that could play a role in your fatigue.

焦慮是另一個可能導致疲勞的心理問題。

While you're in the depths of anxiety, the racing heart and quickened breath might keep you awake.

當你處於焦慮的深淵時，心跳加速和呼吸急促可能會讓你無法入睡。

But after the worst is over, you're hit with a post-anxiety crash.

但在最糟糕的情況過去之後，你又會陷入焦慮後的崩潰。

Micah Abraham, who has a Bachelor of Science in Psychology, wrote for Calm Clinic that anxiety is like being on high alert, but once the adrenaline runs out, your body goes through a crash that can leave you feeling drained.

擁有心理學學士學位的麥克-亞伯拉罕（Micah Abraham）在《平靜診所》（Calm Clinic）雜誌上寫道，焦慮就像處於高度戒備狀態，但一旦腎上腺素耗盡，身體就會經歷一次崩潰，讓你感覺精疲力竭。

You may also feel exhausted because of the tension in your muscles or racing thoughts that bothered you throughout the day.

您也可能會因為肌肉緊張或思緒萬千而感到筋疲力盡，這些都會困擾您一整天。

Mental illness could definitely make you more tired, but sometimes the problem may be a bit different.

精神疾病肯定會讓你更累，但有時問題可能有點不同。

Let's explore why your nutrition might be the reason why you're so sleepy all the time.

讓我們來探討一下，為什麼你總是昏昏欲睡，營養可能是原因之一。

What's on your plate?

你的盤子裡有什麼？

Do you know that feeling when you eat a delicious meal and suddenly you feel so sleepy?

你知道當你吃完一頓美味佳餚後，突然感到昏昏欲睡的那種感覺嗎？

You just wanna get under a warm blanket and take an afternoon nap.

你只想鑽進溫暖的毯子裡，睡一個午覺。

It's awesome when it's Sunday in your home, but what if you're at work or school?

在家裡過週日時感覺很棒，但如果在公司或學校呢？

And what if this tiredness persists the entire day?

如果這種疲憊感持續一整天呢？

Well, the food you eat might be responsible for this grogginess, especially carbohydrates.

那麼，您所吃的食物可能是造成這種昏昏欲睡的原因，尤其是碳水化合物。

According to Harvard School of Public Health, eating too many carbs makes your blood sugar spike, creating a short-term energy rush.

根據哈佛大學公共衛生學院的研究，攝入過多的碳水化合物會使血糖飆升，產生短期的能量衝動。

Your body then releases insulin and causes the removal of carbs into your muscles and organs.

然後，身體會釋放胰島素，促使碳水化合物進入肌肉和器官。

Now, your blood sugar goes back down, leaving you lethargic and tired.

現在，你的血糖又會下降，讓你昏昏欲睡，疲憊不堪。

Sugary sweets may have a similar effect.

含糖甜食也會產生類似的效果。

In a study published in Journal Appetite in 2016, people who ate a diet high in refined sugars had higher scores for depressive symptoms and fatigue than those who ate a diet high in whole grains and low in sugar.

2016 年發表在《食慾雜誌》上的一項研究顯示，與全穀物和低糖飲食的人相比，食用高精製糖飲食的人在抑鬱症狀和疲勞方面的得分更高。

Yes, we know that chocolate cake is the best, but science is clear on this one.

是的，我們知道巧克力蛋糕是最好的，但科學在這一點上是明確的。

What you drink may play a role in your energy levels as well.

喝什麼飲料也會影響你的能量水準。

Do you often reach for coffee when you're tired?

你是否經常在疲倦時喝咖啡？

It seems logical to try and cure your tiredness with a large amount of coffee, but research shows it might not be the best idea.

試圖用大量咖啡來消除疲勞似乎合乎邏輯，但研究表明，這可能不是最好的辦法。

A 2016 study published in the journal Nutrition showed that drinking one cup too many is linked to increased nighttime worrying, sleeplessness, increased nighttime awakenings, decreased total sleep time, and daytime sleepiness.

2016 年發表在《營養學》雜誌上的一項研究表明，多喝一杯與夜間憂慮增加、失眠、夜間覺醒增加、總睡眠時間減少和白天嗜睡有關。

Tips and tricks to feel less tired.

緩解疲勞的技巧和竅門

You must be wondering, well, what do I do?

你一定在想，我該怎麼辦？

How can I stop feeling tired all the time?

怎樣才能讓我不再總是感到疲倦？

To give you some tips and tricks, let's see what Cy did when he had a similar problem.

為了給你提供一些技巧和竅門，讓我們看看 Cy 在遇到類似問題時是怎麼做的。

Well, he started with small steps in his diet.

好吧，他從飲食方面的小措施開始。

Dr. Amy Meyers wrote on her webpage that nutrient-rich foods may provide an abundance of energy.

艾米-邁爾斯博士在她的網頁上寫道，營養豐富的食物可以提供充足的能量。

That's why Cy now makes sure to eat balanced and nutritious meals, high-quality protein, lots of veggies, especially greens, such as spinach and broccoli, and low-sugar foods, for example, strawberries or blackberries.

這就是為什麼 Cy 現在一定要吃均衡營養的膳食、優質蛋白質、大量蔬菜，尤其是綠色蔬菜，如菠菜和西蘭花，以及低糖食品，如草莓或黑莓。

Snack times are quite a challenge since he loves eating chocolate, but Dr. Meyers says that an entire block of chocolate is not a good idea for a pick-me-up snack.

因為他喜歡吃巧克力，所以吃零食的時間是一個相當大的挑戰，但邁爾斯醫生說，整塊巧克力並不是提神零食的好主意。

He still eats chocolate, but only a small piece.

他仍然吃巧克力，但只吃一小塊。

Next, Cy makes sure to drink enough water throughout the day, and he doesn't skip exercise anymore.

其次，Cy 確保每天喝足夠的水，而且他不再不做運動。

He read a 2013 research study published in the journal Fatigue, Biomedicine, Health, and Behavior, and learned that even 20 minutes of low-to-moderate-intensity exercise can reduce fatigue and increase energy.

他閱讀了2013年發表在《疲勞、生物醫學、健康和行為》雜誌上的一項研究，瞭解到即使是20分鐘的中低強度運動也能減輕疲勞，增加能量。

He often puts on fun YouTube exercise videos to help him get going.

他經常在 YouTube 上播放有趣的鍛鍊視頻，以幫助自己保持精力充沛。

Sometimes it gets hard for Cy to get up in the morning, but he read a quote from sleep specialist Rebecca Scott on Thrillist.com, where she says that about 10 to 15 minutes of natural light within two hours of waking up will help ward off early morning grogginess and keep you feeling more awake throughout the day.

有時，賽爾很難在早晨起床，但他在 Thrillist.com 網站上讀到睡眠專家麗貝卡-斯科特的一段話，她說，在起床後兩小時內接受 10 到 15 分鐘的自然光照射，有助於驅除清晨的昏昏沉沉，讓你一整天都感覺更清醒。

He now takes quick 15-minute walks around the block every day.

現在，他每天都會繞著街區快走 15 分鐘。

Cy now knows that it's not enough to only keep the body energized.

Cy 現在知道，僅僅讓身體保持活力是不夠的。

He takes care of his mental energy too.

他也很注意自己的精神能量。

On Forbes.com, he read some suggestions from Dr. Alice Boyce.

在福布斯網站上，他讀到了愛麗絲-博伊斯博士的一些建議。

Now he tries his best not to ruminate and overthink and stay organized to avoid procrastination.

現在，他儘量不胡思亂想，保持條理，避免拖延。

He also takes frequent breaks during work and has even tried meditation.

他還經常在工作期間休息，甚至嘗試過冥想。

After trying out all those things, he really does feel more energized and happy.

在嘗試了所有這些方法後，他真的感覺更有活力、更快樂了。

Hopefully, you'll join him on this journey too.

希望你也能加入他的旅程。

Following these steps might help you feel more energized, but there's so many other things that could be emptying your batteries.

遵循這些步驟可能會讓你感覺更有活力，但還有很多其他事情可能會耗盡你的電池。

To make sure you've covered all the possible reasons to feeling tired, not just physically, but emotionally as well, check out eight things that lead to emotional exhaustion.

為了確保你已經瞭解了所有可能導致疲憊的原因，不僅是身體上的，還有情緒上的，來看看導致情緒疲憊的八件事吧。

If you enjoyed this video, remember to like, subscribe, and share with others that you think it might help.

如果您喜歡這段視頻，請記得點贊、訂閱並分享給您認為可能對您有幫助的人。

Let us know in the comments if you can relate to any of these things.

請在評論中告訴我們您是否與這些事情有關聯。

And don't forget, you matter.

別忘了，你很重要。