疲劳与嗜睡的诱因以及如何进行克服

原作者：
来源Causes of Fatigue and Sleepiness and How to Fight Them
译者庞冰心

Causes of Fatigue and Sleepiness and How to Fight Them.

疲劳与嗜睡的诱因以及如何进行克服

Fatigue Cause No. 1: Not Enough Sleep

疲劳诱因1：睡眠不足

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

虽然看似是显而易见的，但你可能真的是睡眠过少。睡眠不足会对注意力和身心健康造成负面影响。成人每天夜里应该睡7-8小时。

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and PDAs from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

疗法：将睡眠列为优先考虑的事情，保持有规律的作息安排。拒绝在卧室使用笔记本电脑、手机或电子记事本等。还有什么困扰吗？向医生求助吧。你可能患了睡眠障碍症。

Fatigue Cause No. 2: Sleep Apnea

疲劳诱因2：睡眠呼吸暂停综合症

Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.

某些人觉得自己睡够了，而睡眠呼吸暂停综合症却在捣鬼。这种病会导致你夜间呼吸暂停，你每次都会因此而醒来片刻，但自己可能意识不到。结果就是，夜里躺在床上8个小时，你却依然缺觉。

Fix: Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.

疗法：如果你超重了，就减肥吧，还需戒烟，睡觉时可以借助定睡眠呼吸仪，帮你在夜里保持呼吸道畅通。

Fatigue Cause No. 3: Not Enough Fuel

疲劳诱因3：营养不良

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

吃得过少会导致疲劳，但是吃错了食物也会成为一个问题。均衡饮食有助于让血糖保持在正常值范围内，血糖降低时也不至于有倦怠之感。

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat meals and snacks throughout the day for sustained energy.

疗法：早餐要天天吃，尽量每顿饭都要摄入一些蛋白质以及复合碳水化合物，例如，鸡蛋加全麦面包。也可以适当加餐，吃一些小吃以维持必备能量。

Fatigue Cause No. 4: Anemia

疲劳诱因4：贫血症

Anemia is a leading cause of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.

贫血是引起女性疲劳的首要因素。经血流失会使女性患缺铁性贫血，将女性置于危险之中。女性需要红细胞（上图展示的）向身体组织器官输送氧气。

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

疗法：缺铁性贫血的朋友们，要摄入一些补铁的营养品和富含铁的食物，如，瘦肉、动物肝脏、豆类以及营养丰富的谷物等。

Fatigue Cause No. 5: Depression

疲劳诱因5：抑郁

You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a couple of weeks, see your doctor.

你可能认为抑郁是一种情绪障碍，但抑郁也会产生一些身体症状。疲劳、头痛、食欲不振是其中一些最普遍的症状。如果你感到疲惫、“情绪低落”，而且这种情况已经持续数周，就要看医生了。

Fix: Depression responds well to psychotherapy and/or medication.

疗法：精神疗法及（或）药物疗法对治疗抑郁效果甚佳。

Fatigue Cause No. 6: Hypothyroidism

疲劳诱因6：甲状腺功能减退

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.

甲状腺是位于颈部的小腺体，控制新陈代谢以及身体将食物转化为能量的速度。当甲状腺机能减退导致新陈代谢过慢时，你会感觉疲劳，体重也会增加。

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

疗法：到医院验血，如果结果显示甲状腺激素含量低，尝试补充人工合成激素，可以有效帮你恢复体力。

Fatigue Cause No. 7: Caffeine Overload

疲劳诱因7：咖啡因摄入过多

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.

适量的咖啡因可以提神，还可以增强注意力。但过多的咖啡因则会提高心率，引起高血压，还会导致神经过敏。研究表明，咖啡因摄入过多实际上还会造成某些人疲劳。

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

疗法：逐渐缩减咖啡摄入量，少喝茶以及软饮料，少吃巧克力，同时减量服用含咖啡因的药物。如果突然停止，会导致咖啡因脱瘾，感觉更疲劳。

Fatigue Cause No. 8: Hidden UTI

疲劳诱因8：潜藏的尿路感染

If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

如果你曾患过尿路感染，就可能会对那种小便灼痛与急迫感非常熟悉，但是这种感染症状并不总是像前两种那样很明显。有时候，其唯一的征兆就是疲劳。进行一下尿检，很快就可以确认是否患了尿路感染。

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

疗法：抗生素是治疗尿路感染的良药，服用后，通常一周内疲劳感就会消失。

Fatigue Cause No. 9: Diabetes

疲劳诱因9：糖尿病

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

患有糖尿病的人，血液中糖分异常高，却无法进入体细胞，糖分只有在体细胞内才能转化为能量。其结果就是，纵然吃了足够的食物，体内还是没有精力。如果你感到莫名的疲劳，而且持续时间较长，问问医生是否需要检查血糖。

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

疗法：治疗糖尿病需要适当改变患者的生活方式，包括饮食与身体锻炼，还需要接受胰岛素疗法以及药物疗法，来帮助身体处理糖分。

Fatigue Cause No. 10: Dehydration

疲劳诱因10：脱水

Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.

疲劳可能是脱水的一种表现。不论是锻炼身体还是在办公室工作，身体都需要足够的水分来保持工作效率，使身体舒适。如果口渴了，你就已经脱水了。

Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups.

疗法：天天喝水，尿就是浅色的。每次在进行预期的体育活动之前一小时左右，至少要喝两杯水。锻炼过程中小口饮水，之后再喝两杯。

Fatigue Cause No. 11: Heart Disease

疲劳诱因11：心脏病

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it’s becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

在日常活动中，例如打扫房屋或在院里除草时，如果你经常感觉疲劳，就可能表明你的心脏已经无法胜任这项工作了。假如你发现曾经很容易完成的任务越来越难做，向医生说明，检查是否患有心脏病。

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

疗法：适当改变一下生活方式，接受药物及其他疗法，心脏病就可以得到有效控制，你也可以恢复体力。

Fatigue Cause No. 12: Shift Work Sleep Disorder

疲劳诱因12：倒班睡眠障碍

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

轮班工作制下，夜班会扰乱个人生物钟。当夜间需要醒着，你就会感觉疲劳，而且白天无法入眠。

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

疗法：需要休息时，尽力避免在光线强的地方休息。卧室里光线要暗一些，创设安静清爽的睡眠环境。还有睡眠问题吗？那就去看医生。服用补品和药物可能有一些帮助。

Fatigue Cause No. 13: Food Allergies

疲劳诱因13：食物过敏

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating -- not enough to cause itching or hives, just enough to make you tired.

一些医生认为潜在的食物过敏可能会引起困倦。如果饭后感觉疲劳，你可能对食用的某种东西轻微过敏---却不足以引起皮肤瘙痒或麻疹，只会让你感觉疲劳。

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

疗法：每次排除一种食物，看看疲劳是否减轻。也可以请医生帮你检查是否食物过敏。

Fatigue Cause No. 14: CFS and Fibromyalgia

疲劳诱因14：慢性疲劳综合症与纤维组织肌痛

If your fatigue lasts more than six months and is so severe that you can’t manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

如果疲劳持续半年以上，而且非常严重以致无法进行日常活动，可能是患了慢性疲劳综合症或纤维组织肌痛。这两种病都有许多症状，但主要是持续时间上，有莫名的疲劳感。

Fix: While there’s no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

疗法：慢性疲劳综合症或纤维组织肌痛没有速效药，患者通过改变日常活动，养成高质量的睡眠习惯，进行一些适度的锻炼活动，成效往往不错。

Fast Fix for Mild Fatigue

轻度疲劳的速效疗法

If you have mild fatigue that isn’t linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.

如果你有轻度疲劳感，却并无什么明显病症，解决方法就是锻炼。研究表明，身体健康却易感疲劳的成年人经过适度锻炼，能够显著恢复体能。在某项调查中，参与者曾以和缓的步速骑了20分钟健身车。一周进行三次这样的锻炼就足以战胜疲劳了。

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