本集内容

Four daytime hacks to fight fatigue and improve your sleep

四个在白天对抗疲劳并提升睡眠质量的方法

文字稿

（Source: BBC Future）
If you are feeling tired more often than not, you could be suffering from bad sleep. So, why not try these four hacks that can help you enjoy a better night's sleep?

如果你时常感到疲倦，那么你很可能受到了睡眠质量差的影响。所以为什么不来试试这四个能帮助你享受一夜好眠的方法呢？

（Source: Ji, Xiaopeng et al. (2017), Public health nutrition）
Watch your iron levels. Iron deficiency can cause restlessness and waking at night.

注意你体内的铁元素含量。缺铁可能导致人在夜间感到躁动，睡不踏实，容易醒来。

（Source: Clinical Methods: The History, Physical, and Laboratory Examinations）
If you often feel tired, it may also be sign of lower ferritin and haemoglobin levels.

如果你经常感到疲劳的话，这也可能是体内铁蛋白和血红蛋白水平较低的信号。

（Source: Hooda, J., Shah, A., & Zhang, L. (2014), Nutrients）
You can replenish iron by eating more iron-rich foods, like meat, fish and eggs.

你可以通过多吃富含铁的食物来补铁，比如肉类、鱼类和蛋类食品。

Eating more fruit and vegetables can help you sleep as well.

多吃水果和蔬菜也能帮助你改善睡眠质量。

（Source: Lynch, S.R. and Cook, J.D. (1980), Annals of the New York Academy of Sciences）
The high levels of vitamins in greens help with the absorption of iron.

绿色蔬菜中大量的维生素有助于铁的吸收。

（Source: Brandao LEM, et al. (2023), Obesity）
Studies have found that people who consume more fruit and vegetables than fast food and soft drinks sleep better.

有研究发现，多吃果蔬而不是快餐加饮料的人睡得更好。

Regular exercise is another key to healthier sleep. Try starting with just 10 minutes of exercise a day to boost your energy.

经常运动是另一个促进睡眠健康的关键。你可以尝试从每天运动十分钟开始来提升自己的精力。

（Source: Vanderlinden, J. et al. (2020), Int J Behav Nutr Phys Act）
But don't put too much stress on your body, because moderate intensity exercise may work better than a high intensity workout.

但不要让你的身体负担过重，因为中等强度的运动可能比高强度的锻炼效果更好。

Finally, don't forget to eat breakfast.

最后，不要忘记吃早饭。

（Source: Masaaki Tanaka, et al. (2008), Nutrition; Pot GK (2018), Proceedings of the Nutrition Society）
Apart from kick-starting your day, having breakfast at consistent times helps regulate our circadian rhythm, which may help reduce fatigue for some people as well.

除了能开启你的一天之外，在固定的时间吃早饭还能帮助我们调节体内生物钟的节律，这也能帮助一部分人减轻疲劳感。