Name: 如何不靠咖啡因也能打擊疲勞 (How to Stay Awake Without Caffeine)
Uploaded: 2017-10-23T00:20:57.000Z
Duration: 3 min 16 s

We've all hit that tough spot of the day when your brain gave everything it has to give.

我們都有經歷過一天中最艱辛的時刻，那是你的腦容量已經消耗完畢。

轉承詞

But you don't want to slam back in another coffee, because you actually want to go to sleep at night.

但是你不想要馬上來一杯咖啡，因為你晚上還是需要睡覺。

So here are some tips to get you running back up at full speed without the caffeine jitters.

所以這些是可以讓你不用咖啡因，就能精神充沛的小秘訣。

Here's a tip you might already follow out of habit.

這個秘訣你可能已經常常在做了。

When you're feeling tired, look no further than viral cat videos.

當你疲勞時，你可以看貓的影片。

Well, because they're nearly impossible not to enjoy, and pleasure is the key here.

因為你不可能不享受觀看牠們，而開心是最重要的。

Research has shown, that watching cute videos featuring kittens, and yes puppies too improves your mood and temporarily boost your attention to detail.

報告顯示，觀看可愛小貓或小狗的影片，可以幫助你調整情緒，和暫時地增強你對細節的專注力。

Oxytocin and cortisol, both hormones that influence our body's physiological response to a motion.

催產素和皮質醇，這兩種荷爾蒙會影響我們生理對情緒的反應。

Oxytocin can influence positive feelings of trust and connection, while cortisol is a hormone linked to stress.

催產素能影響正面情緒和信任的連結，而皮質醇是一個和壓力有關的荷爾蒙。

Like spending time with a pet in person, watching cat videos can increase oxytocin levels in your brain and decrease cortisol levels.

就像是和寵物面對面相處，觀看貓的影片可以增加腦中的催產素和減低皮質醇。

Sometimes there's no better boost than a big glass of regular old H2O.

有時候沒有比來一大杯水更能提起精神。

Not drinking enough water during the day can lead to dehydration,

And dehydration can lead to fatigue, not to mention more serious symptoms like confusion, heart palpitations, and fainting.

而缺水會導致疲勞。更不用說更嚴重的症狀像是混亂、心律不整和昏倒。

The adult human body is 50 to 65 percent water, and it's your prerogative to keep those numbers consistent.

成人的身體是由百分之 50 到 65 的水組成，而且這是你的特權來維持這些數字。

We typically start getting thirsty when we've lost two to three percent of our body's water but believe it or not, it can affect you mentally and physically when you've lost just one percent.

通常當消耗了百分之二到三的水後我們會感到口渴，不管你信不信，損失百分之一就可以造成身心層面的影響。

This is because water is a major component in the plasma in our blood.

這是因為水是我們血漿裡的主要成分。

By the way, blood is pretty important because it transports oxygen, proteins, and other nutrients your body needs to actually properly function.

順道一題，血液非常重要是因為它傳送氧氣、蛋白質和其他你身體所需的營養才能正常的運行。

Dehydration stresses your body, raising it's temperature, and making your heart beat faster.

缺水會使你的身體緊張、體溫升高，也會使心臟跳更快。

This is why you get fatigued when dehydrated.

這就是為什麼當你脫水時你會感到疲勞。

If you are feeling a little groggy, put on your favorite tune, get up and dance like no one's looking.

如果你累到有點東倒西歪，放你喜歡的音樂，站起來跳舞跳得像沒人在看。

And if they are looking, whatever you do you.

但是如果他們在看，不管他們，做你自己。

Dancing, and other forms of exercise produce feel-good endorphins in the body, which reduce pain and help us feel happier and more energized.

跳舞，和其他種類的運動會產生讓你感覺好的內啡肽，它能降低疼痛和幫助你感到更快樂和興奮。

Pair that with the stimulating effect of singing along your favorite jams, you could probably convince your boss to throw a dance party.

這就跟唱你最愛的歌的刺激作用一樣，現在你可以說服老闆辦一個跳舞派對。

Listening to your favorite song activates the pleasure circuit in your brain, releasing even more feel-good neurochemicals like dopamine, serotonin, and oxytocin.

聽你最愛的歌能活躍腦中的愉悅線路，分泌更多讓你感覺好的神經化學物質，像是多巴胺，複合胺，和催產素。

This chemical cocktail gives you a boost that can keep you nice and wide-eyed.

這些物質綜合在一起，讓你感覺良好又有精神。

If you've been stuck working at your desk all day long, and the dance moves didn't get you up and running again, it might be time for a dose of bright light.

如果你一整天都窩在辦公桌工作，而且跳舞無法讓你精神充沛，應該就是你需要一點陽光的時候了。

Some researches shown a direct connection between bright lights in general and alertness.

有一些報告顯示陽光跟警覺性有直接關係。

Turning on bright light activates neurons and hypothalamus that release a neurotransmitter called hypocretin, or orexin.

打開明亮的燈能活躍你的神經和下視丘，釋放神經傳遞介質的「下視丘分泌素」。

This stuff help us stay awake and alert during the day.

這個東西幫助我們白天時可以保持清醒和警覺。

Getting out and taking a quick walk in the sun, might just be all you need to keep the rest of the day running smoothly.

出去在太陽下散步，可能正是你所需要的來維持整天的精神。

If these four tips didn't work for you, it's probably time to bite the bullet.

如果這四個秘訣你都不適用的話，你可能就需要硬著頭皮死撐了。

Sometimes there's only one solution and that's to take a nap.

有的時候就只有一個解決方法，那就是去睡覺。

If you got any chemistry questions, post them down on the comments, hit the thumbs up button and subscribe on the way out.

如果你們有任何關於化學問題，留言在下面，按讚然後訂閱我們的頻道。