【原声视界】Day 50 熬夜后如何恢复元气 (科普短片)

7334

熬夜后如何恢复元气 (科普短片)

How To Recover From an All Nighter 'The Science of Us'

【背景扩展】

熬夜后要怎么做才能恢复到最佳状态？第一，千万别“小睡一会”根本无济于事。第二，吃清淡些的早饭。第三，多晒太阳。第四，先从最难的工作入手。温馨提醒，为了身体健康，最好还是少熬夜。

The Science of Us Sleep Institute presents all nighter emergency. So… you couldn’t sleep last night. You’d like nothing more than to go back to bed but you got a long day of work staring you in the face. Don’t worry. Science can help!

 科学睡眠研究所为你呈现熬夜后的紧急情况。你昨晚没睡着，现在什么都不想做只想回床上睡觉，但是一整天的工作正直勾勾地盯着你。别担心，科学可以帮你。

First, don’t hit the snooze button. Scientists say those extra tiny minutes of sleep don’t actually make you more rested. Next, make sure you eat breakfast. Research suggests eating within an hour of waking up boosts your mood and cognition. And no sugar, it’ll give you a crash later. Stick to whole grains and protein.

 首先，不要按下小睡按钮。科学家说，那短短的几分钟对补觉根本没用。接着 记得要吃早饭。研究建议，起床后一小时进食能提升你的情绪和认知能力。别吃糖，糖会使你疲惫不堪。吃谷物和蛋白质。

If you’re a coffee drinker, grab a single cup. You don’t wanna overload on your recommended daily caffeine intake too early. Then get outside! Bright natural light raises your body temperature and amps up your alertness. And don’t wear sunglasses. Scientists say even sun in your eyes can be helpful. Once you’re at work, do your toughest tasks first because these first few hours are the most alert you’re gonna be all day.

 如果喝咖啡，就喝一杯。你也不会想过早就超出每日推荐的咖啡因摄入量吧。然后到外面去！明亮的自然光能使你的体温升高，还能提高你的警觉性。不要戴太阳镜，因为科学家说让太阳照进眼睛也是有好处的。一旦开始工作，先做最难的活，因为开头的这几个小时是你一天中警觉性最高的时刻。

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’ll need to ramp up before a big meeting start. Have a light lunch of grains, veggies and lean protein. Heavy, sugary lunches will zonk you out later.

 第二杯咖啡可以在到达办公室后不久喝。30分钟后，咖啡因就会开始起作用。这样在开会之前你就会有精神。午餐吃一些清淡的谷物，蔬菜和瘦肉。油腻多糖的午餐只会让你的下午变得疲惫不堪。

Have another cup of coffee in the early afternoon which is your drowsiest time of day. But do not drink it after 3pm. Caffeine lasts for about seven hours in your system and you don’t wanna mess up your next night.

 下午早些时候再喝一杯咖啡，这段时间是你最困的时候。如果你不想第二天晚上也睡不着的话，下午3点后就别喝咖啡了。因为咖啡因会在你体内停留大约7小时。

Now you’re in the home stretch. Do some simple busy work for the rest of the day. 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 or sorting files. And finally, get out of the office a little early if possible. If anyone asks, just say sleep scientists told you to.    

 现在，你马上要下班了。做些简单的活收尾。研究表明，缺觉的人注意力集中时长不会超过10分钟。所以，打起最后一点精神来回复些邮件；整理整理文件。最后，早点回家。如果有人问起，你就和他说，这是睡眠科学家让你这么做的。

(参考翻译，由于语言的差异，请勿逐字逐句比对学习)