進入春季，如果你總覺得無精打采、犯困疲倦。別慌，從古至今，你都不是一個人。

描寫春困有一首最著名的唐詩——《春曉》。

圖片來源：新華網

春 曉

【唐】孟浩然

春眠不覺曉，處處聞啼鳥。

夜來風雨聲，花落知多少。

許淵衝譯文：

A Spring Morning

This morn of spring in bed I'm lying,

Not woke up till I heard birds crying.

After one night of wind and showers,

How many are the fallen flowers!

“春困”這一現象，在英語中可被譯為“spring fatigue”或“spring lethargy”，有時也被稱作“spring fever”。

據維基百科解釋，“春困”是指與春季來臨有關的疲勞、精力下降或抑鬱的狀態。這種狀態也許是對氣溫升高的正常反應，可能有醫學依據，如過敏或 “逆向”季節性情感障礙等。

Spring fatigue， also known as spring lethargy， refers to a state of fatigue， lowered energy， or depression， associated with the onset of spring。 Such a state may be caused by a normal reaction to warmer temperatures， or it may have a medical basis， such as allergies or “reverse” seasonal affective disorder。

導致春季嗜睡的原因還沒有完全被弄清，荷爾蒙的平衡可能是其中之一。根據這一假說，人體儲存的“快樂荷爾蒙”血清素（其產生依賴於日光）在冬季被消耗殆盡，這使得“睡眠荷爾蒙”褪黑激素特別容易發揮作用。當春天到來，白天越來越長，身體會重新調整激素水平。這種轉換給身體帶來了沉重的壓力，身體會感到疲勞。

Although the causes of this springtime lethargy have not yet been fully resolved， hormone balance may play a role。 According to this hypothesis， the body‘s reserves of the “happiness hormone” serotonin， whose production depends on daylight， become exhausted over the winter， making it especially easy for the “sleep hormone” melatonin to have its effect。 When the days become longer in springtime， the body readjusts its hormone levels。 This changeover puts a heavy strain on the body， which responds with a feeling of tiredness。

專家表示，春困是人體機能隨季節和氣溫變化而自身調節的一種生理現象。除未休息好之外，春困或是心血管類疾病的示警，如高血壓、冠心病或糖尿病等。

Experts say that spring lethargy is a physiological phenomenon involving seasonal and temperature changes and the body’s own regulation。 Besides not resting well， spring lethargy could be a warning sign of cardiovascular diseases， such as hypertension， coronary heart disease， or diabetes。

此外，長期熬夜、酗酒等不良生活習慣，也容易引發心血管類疾病，身體會透過“春困”來示警。如果排除經常熬夜、睡眠不足、過度疲勞等，依舊頻繁“春困”，應引起重視、及時就醫。

In addition， not getting enough sleep， drinking excessive amounts of alcohol， and other bad habits， are also linked to cardiovascular diseases。 If you engage in any of these habits and notice increased springtime lethargy， it may be a warning sign that you should seek medical help。

打敗春困小妙招

想要打敗春困，試試這些建議吧。

▌多吃蔬果，少點油膩

More protein and fruits, and less greasy foods

研究發現，春天的嗜睡通常伴隨著蛋白質、維生素的不足和體內酸的失衡。想要感到輕鬆、保持清醒，可以多吃高蛋白食物，如魚類和雞蛋，以及富含維生素的水果，如柑橘、檸檬和新鮮蔬菜。油膩的食物和酒精會產生反向作用。

Modern research finds that sleepiness in spring is usually accompanied by insufficient protein， vitamins， and an imbalance of internal acid。 To feel light and alert， eat more food that is high in protein， such as salmon and eggs； rich in vitamins， such as citrus， lemon and fresh vegetables。 Greasy foods and alcohol will have the reverse effect。

▌呼吸新鮮空氣

Get some fresh air

確保辦公室和臥室的空氣流通正常。不良的空氣流動會導致氧氣不足，從而影響大腦的功能，也可以到戶外去親近大自然。

Make sure that air flows properly in your office and bedroom。 Bad airflow will lead to insufficient oxygen， which will affect the brain’s performance。 Also， go outdoors to get close to nature。

▌多喝水

Drink enough water

儘量在身邊放一瓶水，多喝水幫助排除體內積存的毒素，對抗春季疲勞。你也可以加點檸檬，使其富含維生素。

Try to always have a bottle of water next to you， as it can help to eliminate accumulated toxins and help to fight spring fatigue。 You can also add slices of lemon to ginger it up and make it vitamin-rich。

ginger up：使有活力

▌運動起來

Don't sleep more, exercise more

保證8小時的睡眠對成年人來說通常已經足夠。延長睡眠時間可能會減少大腦皮層的活動，使人更困。相反，稍微增加身體活動的水平，這將有助於向大腦輸送更多的氧氣，使我們感到清醒和精力充沛。有氧運動，如慢跑、游泳和跳繩，是值得推薦的。

Eight hours of sleep is usually enough for adults。 Getting longer sleep may reduce activity in the cerebral cortex， making people sleepier。 Instead， slightly increase the level of your physical activity， which will help to send more oxygen to the brain， making us feel awake and energetic。 Aerobic exercises， such as jogging， swimming， and rope skipping， are recommended。

（來源：中國日報雙語新聞微信 編輯：朱迪齊、丹妮）