Name: 為什麼你總是很累（以及如何解決這個問題） (Why You're Always Tired (and how to fix it))
Uploaded: 2025-07-21T18:38:06.000Z
Duration: 14 min 15 s

基礎被動語態

A portion of this video was sponsored by Google Career Certificates.

本視頻的部分內容由 Google Career Certificates 贊助。

情態副詞

If you're anything like me, you've spent years of your life either waking up tired every single day or just generally feeling drained all the time.

如果你和我一樣，多年來要麼每天醒來都感到疲憊不堪，要麼總是感覺精疲力竭。

Except I honestly don't feel that way anymore.

但說實話，我已經沒有這種感覺了。

I spent the past few years obsessing over sleep research and my own habits to figure out how to feel less tired and be more energized, and that's what I'm gonna share today.

在過去的幾年裡，我一直在研究睡眠問題，並根據自己的習慣找出如何減少疲憊、提高精力的方法，這就是我今天要分享的內容。

The top research and expert-backed tips that I followed to not only feel more alert and alive, but it'll also help you fall asleep way faster for those who struggle with that too.

我所遵循的頂級研究和專家支持的技巧不僅能讓人感覺更精神、更有活力，還能幫助那些在這方面有困難的人更快入睡。

Consider this the ultimate guide to feeling less tired that you and I can reference back to whenever we're hitting those slumps in life.

這就是讓你和我感覺不那麼累的終極指南，每當我們遇到生活中的谷底時，都可以參考一下。

First up, we have to get two obvious things out of the way.

首先，我們必須把兩件顯而易見的事情說清楚。

Number one, are you getting enough sleep?

I know this hardly feels like a tip worth sharing.

我知道，這幾乎不像是一個值得分享的建議。

Hmm, maybe you should sleep more if you're tired.

嗯，如果你累了，也許應該多睡一會兒。

But a lot of people don't know how much sleep their brain and body actually needs.

但很多人並不知道他們的大腦和身體究竟需要多少睡眠。

Like, how many hours should you be asleep for?

The answer is seven to eight hours consistently is the most optimal, but over 50% of people are getting less than six hours a night, and countless studies have shown that getting less than six hours on a regular basis is equivalent to being cognitively drunk, and under four hours a night is obviously even worse.

答案是堅持七到八小時是最合適的，但超過 50%的人每晚睡眠不足六小時，無數研究表明，經常睡眠不足六小時相當於認知上的醉酒，而每晚睡眠不足四小時顯然更糟糕。

There is a very small genetic minority that can handle really low hours, but chances are you and I are not it, especially if you clicked on this video.

有極少數人的基因可以承受極低的工作時間，但你我很可能不是，尤其是如果你點擊了這段視頻。

So if you're struggling with energy and being tired, the first place to look is the sheer number of hours you're getting.

是以，如果您在精力和疲憊方面有困難，首先要看您的工作時間有多長。

Do whatever you can to regularly get as close to eight hours as possible, and if you aren't already, you'll likely feel a huge difference.

盡你所能經常性地保證儘可能接近八小時的睡眠時間，如果你還沒有做到這一點，你很可能會感覺到巨大的不同。

And number two, just before we jump into the changes you can actually make today, an important question to ask yourself is, what is your chronotype?

其次，在我們討論你今天可以做出的改變之前，有一個重要的問題要問自己：你的時間型是什麼？

These might just seem like cute terms, but we can actually see genetic differences that make some people more prone to get up early and others to stay up late.

這些可能看起來只是可愛的術語，但實際上我們可以看到基因差異，使一些人更容易早起，而另一些人則更容易熬夜。

And it's not simply a matter of making yourself go to bed at a different time.

這不僅僅是讓自己在不同的時間上床睡覺那麼簡單。

If you're naturally a night owl, but you're trying to make yourself fall asleep early, you won't be getting good quality sleep because it doesn't match your innate circadian rhythm.

如果你天生是個夜貓子，但你卻試圖讓自己早點入睡，那麼你就無法獲得高質量的睡眠，因為這不符合你與生俱來的晝夜節律。

It's part of the reason teenagers are so desperately exhausted in school because their chronotype naturally shifts to later at night as they go through puberty, meaning early mornings are exceptionally hard.

這也是青少年在學校疲於奔命的部分原因，因為隨著青春期的到來，他們的時型會自然而然地轉向深夜，這意味著清晨異常難熬。

Later start times at school increase class attendance, decrease behavioral and psychological problems, and decrease substance and alcohol abuse in teens.

延後開學時間可以提高課堂出勤率，減少行為和心理問題，減少青少年濫用藥物和酗酒。

I know your schedule isn't always your choice, but if you have the flexibility to match your chronotype, you'll be going a long way to feeling less tired.

我知道你的時間安排並不總是由你來選擇，但如果你能靈活地根據自己的時間型來安排，你就會大大減少疲憊感。

Also know that your chronotype can change throughout your life.

還要知道，你的時間型在一生中都會發生變化。

All right, so I thought the easiest way to break down these science-backed tips would be chronologically, starting from the moment you wake up and going through your day all the way to your bedtime and sleeping habits.

好了，我想最簡單的方法就是按時間順序，從你起床的那一刻開始，一直到你的就寢時間和睡眠習慣，把這些有科學依據的小貼士細分開來。

But before we do that, I wanna take a quick moment to thank today's sponsor, Google Career Certificates, for sponsoring this portion of the video.

但在此之前，我想花一點時間感謝今天的贊助商谷歌職業證書公司，感謝他們贊助本部分視頻。

We know that good sleep improves your cognitive ability, memory capacity, reaction time, productivity, creativity.

我們知道，良好的睡眠能提高人的認知能力、記憶能力、反應速度、工作效率和創造力。

What better way to use those advantages then to get a certificate that can fast-track you to in-demand jobs in under six months without the need for a college degree or prior experience?

有什麼更好的辦法來利用這些優勢，而不需要大學學位或先前的經驗，就能在 6 個月內快速獲得緊缺工作的證書呢？

Google Career Certificates not only lead to job opportunities by improving tangible skills, but you're able to take them at your own pace and on your own terms.

谷歌職業證書不僅能提高實際技能，為您帶來就業機會，而且您還可以按照自己的進度和條件學習這些證書。

They're available in job fields of IT support, data analytics, project management, and user experience design, and they recently launched the Google Digital Marketing and E-commerce Certificate, which focuses on the skills that employers are hiring for.

這些證書涵蓋 IT 支持、數據分析、項目管理和用戶體驗設計等工作領域，最近還推出了谷歌數字營銷和電子商務證書，該證書重點關注僱主正在招聘的技能。

These certificates are taught and developed by Google employees who are subject matter experts working in these fields, and upon completion, you can connect directly with top employers who are currently hiring.

這些證書由谷歌員工教授和開發，他們都是這些領域的主題專家，在完成學業後，您可以直接與正在招聘的頂級僱主聯繫。

And unlike many other learning experiences, you won't be sleep-deprived because of these.

與許多其他學習經歷不同的是，你不會是以而睡眠不足。

I started taking the marketing course myself.

You know I love learning, and it's amazing what it feels like to learn from someone who's a literal expert at Google in their field.

你知道我喜歡學習，而向谷歌在其領域的專家學習的感覺是非常奇妙的。

Head to grow.google.com certificates to start learning job-ready skills that will help you in job applications and interviews.

前往 grow.google.com certificates 開始學習就業準備技能，這將有助於你的求職申請和麵試。

Thanks again to Google Career Certificates for sponsoring this portion of the video, and now back to more tiredness tips.

再次感謝 Google Career Certificates 贊助本部分視頻，現在回到更多疲勞小貼士。

All right, what do the first moments of your day likely include?

好吧，你一天中最開始的時刻可能包括什麼？

It's maybe time to change your alarm sound.

Studies have shown that melodic alarms, like those that play music, not only reduce perceived sleep inertia and tiredness in the morning, but actually improve psychomotor abilities and reduce attention issues compared to neutral alarms.

研究表明，與中性鬧鐘相比，旋律鬧鐘（如播放音樂的鬧鐘）不僅能減少早晨的睡眠惰性和疲倦感，還能提高精神運動能力，減少注意力問題。

Personally, I love an alarm that starts quiet and slowly builds over time so that I'm not jarred out of sleep.

就我個人而言，我喜歡開始時很安靜、隨著時間慢慢變大的鬧鐘，這樣我就不會從睡夢中驚醒。

But ultimately, you just wanna choose something that's melodic, like music.

但歸根結底，你只想選擇旋律優美的東西，就像音樂一樣。

Your body goes through multiple sleep cycles every night, from light sleep to deep sleep to REM sleep and then back to light sleep.

人體每晚都會經歷多個睡眠週期，從淺睡眠到深睡眠，再到快速動眼期睡眠，然後又回到淺睡眠。

And if your alarm goes off in the middle of deep sleep, you're way more likely to feel sleep inertia and groggy when woken up.

如果鬧鐘在深度睡眠中響起，你就更容易產生睡眠惰性，醒來時昏昏沉沉。

Now, the problem with the snooze button is when you're getting close to your natural waking time, the body starts preparing itself by releasing hormones and increasing body temperature.

現在，"貪睡 "按鈕的問題在於，當你接近自然醒來的時間時，身體就會開始通過釋放激素和提高體溫來做好準備。

But alarms often cut this process short, which is why you feel tired, especially when sleep deprived.

但警報往往會縮短這一過程，這就是為什麼你會感到疲倦，尤其是在睡眠不足的情況下。

But by hitting the snooze button, you're basically telling your body to restart another sleep cycle and head back towards deep sleep.

但按下貪睡鍵，基本上就是在告訴你的身體重新開始另一個睡眠週期，回到深度睡眠狀態。

This means you'll have the same problem when the alarm goes off again and may feel even more tired.

這意味著當鬧鐘再次響起時，您會遇到同樣的問題，可能會感到更加疲憊。

Honestly, you're much better off getting that extra 10 or 20 minutes of sleep time than setting your alarm early and just snoozing it a bunch.

老實說，多睡 10 或 20 分鐘總比早早定好鬧鐘，然後呼呼大睡要好得多。

Recent evidence has shown that as little as 30 seconds of physical activity can improve perceived alertness in the morning.

最近的證據表明，只要 30 秒鐘的體育活動就能提高早晨的警覺性。

This may be because of an increased cortisol awakening response.

這可能是因為皮質醇喚醒反應增強了。

Important to note that while participants felt more alert, they actually didn't perform any better on tests with morning exercise.

值得注意的是，雖然參與者感覺更警覺，但實際上他們在晨練後的測試中並沒有表現得更好。

But hey, sometimes you just wanna feel better.

但是，有時候你只是想讓自己好受一些。

Expose yourself to bright light in the morning.

早晨讓自己暴露在明亮的光線下。

Light exposure is key to regulating your sleep patterns.

Of course, sunlight is the best way to trigger this, but studies have even found that bright artificial light in the morning can help stimulate wakefulness.

當然，陽光是最好的激發方式，但研究甚至發現，早晨明亮的人造光也有助於刺激覺醒。

Even beyond just the morning, make sure you're being exposed to daylight.

除了早晨，也要確保你能接觸到日光。

Try to get outside in natural sunlight for at least 30 minutes a day.

儘量每天到戶外晒至少 30 分鐘的自然光。

And if you have problems falling asleep, experts recommend one hour of morning daylight exposure and to turn down the lights before bedtime.

如果您難以入睡，專家建議您在早晨日光照射一小時，並在睡前關燈。

First thing in the morning when your body hasn't taken in any fluids for a while can be super helpful.

清晨第一件事，當你的身體有一段時間沒有攝入任何液體時，會對你有很大的幫助。

Studies have shown that not only are alertness and concentration improved with hydration, but so are cognitive abilities and your mood.  We all know her, we all love her.

研究表明，補充水分不僅能提高人的警覺性和注意力，還能提高人的認知能力和情緒。  我們都知道她，我們都愛她。

I mean, obviously caffeine's like a secret cheat code for feeling less tired.

我的意思是，很明顯，咖啡因就像一個祕密的作弊碼，讓人感覺不那麼累。

Your brain naturally accumulates adenosine through the day, making you feel tired, but caffeine binds to these same receptors, blocking them from making you feel tired.

一天下來，大腦會自然積累腺苷，使人感到疲倦，但咖啡因會與這些受體結合，阻止它們使人感到疲倦。

這是一個很好的臨時解決方案。

Except with chronic caffeine use, your brain actually creates more receptors, meaning you need more caffeine to block that adenosine accumulation.

只是長期使用咖啡因，大腦實際上會產生更多的受體，這意味著你需要更多的咖啡因來阻斷腺苷的積累。

For the most part, people can have a perfectly healthy relationship with caffeine.

在大多數情況下，人們可以與咖啡因保持完全健康的關係。

The bigger problem seems to be how close to bedtime you're drinking it.

更大的問題似乎在於臨睡前喝的時間有多近。

Since the half-life of coffee is around six hours, that means if you have a coffee at 6 p.m., by midnight there would still be 50% of it in your body.

由於咖啡的半衰期約為 6 小時，這意味著如果你在下午 6 點喝咖啡，到午夜時分，體內仍會有 50%的咖啡。

And this caffeine has a direct impact on sleep quality.

而咖啡因會直接影響睡眠品質。

Ultimately, trying to contain your caffeine intake to the morning or midday will not only make it easier to fall asleep, but it will actually improve your sleep quality through the night.

最後，儘量將咖啡因的攝入量控制在早晨或中午，不僅會讓你更容易入睡，而且實際上會改善你整晚的睡眠品質。

Speaking of stuff you're consuming, let's talk about diet.

說到吃的東西，我們來談談飲食。

Now, anecdotally, I personally feel a huge difference when I'm eating healthy consistently, and so this has become a major focus area for me.

現在，根據我的親身經歷，當我堅持健康飲食時，我個人感覺到了巨大的不同，是以這也成為了我關注的重點領域。

I can immediately feel energy changes when I'm not eating well, but the science behind this area is tricky because there's so many different diets and everybody's body reacts differently to food.

當我吃得不好時，我能立刻感覺到能量的變化，但這方面的科學研究很棘手，因為有太多不同的飲食習慣，每個人的身體對食物的反應也不盡相同。

There are some studies that show correlations between whole food diets and higher energy levels, or that higher levels of processed foods make people feel more tired.

有一些研究表明，全食物飲食與更高的能量水準之間存在相關性，或者說，更多的加工食品會讓人感覺更累。

Further research has found that high sugar and low fiber diets also impact non-REM sleep quality and result in more awakenings at night.

進一步的研究發現，高糖和低纖維飲食也會影響非快速眼動睡眠品質，導致夜間醒來次數增多。

Without trying to give you diet advice, I'll just say that for me, my food intake has personally played a huge role in my energy levels.

我不想給你提供飲食建議，我只想說，對我來說，我的食物攝入量對我的能量水準起了很大的作用。

But the hardest part was that it wasn't an immediate thing.

但最困難的是，這並不是一件立竿見影的事情。

It's been sort of over a long-term habit change that I could really see those differences.

經過長期的習慣改變，我才真正看到了這些差異。

I still obviously let myself indulge, but now I can immediately feel the difference when I've eaten really unwell.

當然，我還是會放縱自己，但現在當我吃得不舒服時，我能立刻感覺到不同之處。

We all have a general idea of what healthy eating is, so do what feels right for you within those guidelines.

我們對健康飲食都有一個大致的概念，所以請在這些指導原則的範圍內做自己覺得合適的事情。

Similar to coffee, though, you don't wanna be eating too close to bed because that can cause indigestion, which impacts your sleep.

不過，和咖啡一樣，你也不想在臨睡前吃得太近，因為這會導致消化不良，影響睡眠。

This one has been the other game changer for me, which I know is so annoying to hear.

對我來說，這也是改變遊戲規則的另一個因素，我知道這聽起來很煩人。

I used to hate exercising, but I started by just adding more walks in my day and have slowly worked my way up to proper resistance training and cardio.

我曾經討厭運動，但我從每天增加散步開始，慢慢地進行適當的阻力訓練和有氧運動。

I'm actually really proud of how far I've come.

事實上，我對自己取得的成就感到非常自豪。

Sleep studies show that exercise increases total sleep time, especially non-REM, and increases the overall quality of sleep.

睡眠研究表明，運動能增加總睡眠時間，尤其是非快速眼動睡眠時間，並能提高整體睡眠品質。

On average, subjective alertness improves, and the time it takes participants to fall asleep decreases with fewer waking times across the night.

平均而言，參與者的主觀警覺性有所提高，入睡時間縮短，整夜醒來的次數減少。

But an interesting takeaway from these studies is that the relationship between exercise and sleep isn't always consistent on a day-to-day basis.

但這些研究得出的一個有趣結論是，運動與睡眠之間的關係並不總是每天都保持一致。

So just because you worked out hard today doesn't mean you'll see or feel those benefits tonight.

是以，你今天努力鍛鍊並不意味著你今晚就能看到或感受到這些好處。

Much like diet, it's the long-term changes that seem to make a bigger difference.

與飲食一樣，長期的改變似乎會帶來更大的變化。

Ironically, studies also find that while exercise improves sleep, sleep can improve your exercise capacity, so it's a nice little positive reinforcement circle going on there.

具有諷刺意味的是，研究還發現，在運動改善睡眠的同時，睡眠也能提高運動能力，是以這是一個很好的正強化循環。