Four daytime hacks to fight fatigue and improve your sleep 四個在白天對抗疲勞並提升睡眠質量的方法

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Four daytime hacks to fight fatigue and improve your sleep

四個在白天對抗疲勞並提升睡眠質量的方法

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（Source: AYYBLOG 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?

如果你時常感到疲倦，那麼你很可能受到瞭睡眠質量差的影響。所以為什麼不來試試這四個能幫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.

註意你體內的鐵元素含量。缺鐵可能導致人在夜間感到躁動，睡不踏實，容易醒來。

（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.

如果你經常感到疲勞的話，這也可能是體內鐵蛋白和血紅蛋白水平較低的信號。

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

你可以通過多吃富含鐵的食物來補鐵，比如肉類、魚類和蛋類食品。

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

多吃水果和蔬菜也能幫助你改善睡眠質量。

（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.

綠色蔬菜中大量的維生素有助於鐵的吸收。

（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.

有研究發現，多吃果蔬而不是快餐加飲料的人睡得更好。

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

經常運動是另一個促進睡眠健康的關鍵。你可以嘗試從每天運動十分鐘開始來提升自己的精力。

（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.

但不要讓你的身體負擔過重，因為中等強度的運動可能比高強度的鍛煉效果更好。

Finally, don’t forget to eat breakfast.

最後，不要忘記吃早飯。

（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.

除瞭能開啟你的一天之外，在固定的時間吃早飯還能幫助我們調節體內生物鐘的節律，這也能幫助一部分人減輕疲勞感。