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2分钟英语视频告诉你熬夜之后如何恢复元气?

最近受到疫情的影响,大家是不是很久没有出去high啦,但是也抵挡不住大家熬夜的小心情,刷剧,打游戏,依旧是大家的娱乐活动,今天就分享给大家一个实用的英文视频,看看熬夜之后如何恢复元气?

https://v.qq.com/txp/iframe/player.html?width=500&height=375&auto=0&vid=f08313js05y
1
小睡那十几分钟没用的


First, don't hit the snooze button.

首先,别按下小睡按钮。


Scientists say those extra tiny minutes of sleep don't actually make you more rested.

科学家说,那短短的几分钟对于补充睡眠根本于事无补。


2
起床一小时内吃早饭


Next, make sure you eat breakfast.

接着,一定要吃早饭。


Research suggests eating within an hour of waking up boosts your mood and cognition. 

研究表明,起床后一小时内进食会提升情绪和认知能力。


And no sugar, it'll give you a crash later. Stick to whole grains and protein

记住别吃糖,糖会使你疲惫不堪。吃些全谷物和蛋白质


If you are a coffee drinker, grab a single cup. You don’t want to overload on your recommended daily caffeine intake too early.

如果你要喝咖啡,就只喝一杯。你不会想过早就超出每日推荐咖啡因摄入量。

3
晒太阳


Then get outside, bright, natural light raises your body temperature and amps up your alertness.

走出家门,明亮的自然光使你体温升高,还提高你的警觉性


And don’t wear sunglasses. Scientists say even sun in your eyes can be helpful. 

别戴太阳镜。科学家说让阳光进入眼睛也是有好处的。


4
先做最难的工作


Once you're at work, do your toughest tasks first. Because these first few hours are the most alert you're going to be all day. 

一到工作地点,先做最难的活。因为开头的这几个小时是你一天中最清醒的时刻。



Have another cup of coffee soon after you get to the office, too. It takes about 30 minutes for caffeine to kick in. So you will need to ramp up before meetings start.

到达办公室之后马上再喝一杯咖啡。三十分钟之后咖啡因开始起作用,这样开会之前你就会有精神了。

5
午餐吃清淡些


Have a light lunch of grains, veggie and lean protein. Heavy sugary lunches will zonk you out later.

午餐吃一些清淡的谷物,蔬菜和瘦肉。油腻多糖的午餐会使你下午筋疲力尽。



Have another cup of coffee in the early afternoon, which is your drowsiest time of a day. But don't drink it after 3 p.m. Caffeine lasts for about 7 hours in your system. And you don’t want to mess up your next night. 

下午再喝一杯咖啡,这段时间是你最困的时候。但是三点之后别再碰咖啡。咖啡因会在你体内停留大约七个小时,你不想这一天晚上也睡不着吧。


Now you are in the home stretch, do some simple busy work for the rest of the day. 

现在马上要下班了,做些简单的活收尾


Research suggests sleep-deprived folks can’t focus for more than about 10 minutes at a time. So just power through stuff like replying to emails, sorting files.

研究说缺少睡眠的人最多只能集中十分钟注意力。那就打起最后一点精神,回回邮件,理理文件。

6
早点回家


And finally, get out of the office a little early if possible. Sleep scientists told you to.

最后,尽量早点回家。如果有人问起来,说是睡眠科学家让这样做的。


Notes

give you a crash 使你疲惫不堪

amps up alertness 提高警觉性

zonk out 很快入睡;昏倒

drowsy ['draʊzɪ] adj. 昏昏欲睡的;沉寂的;催眠的

in the home stretch 在最后阶段

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