Being tired is rubbish.

疲倦真是件烦人的事。

You want nothing more than to return to bed, but more often than not you have the whole day ahead of you. It's the worst.

明明只想上床睡觉，但是通常一天才刚刚开始。烦透了。

However, it may not just be lack of sleep that's getting to you - the fuel you're putting into your body is just as important.

可能不是缺乏睡眠的问题，身体摄入的能量同样重要。

A nutritional¹ therapist recently spoke² to Cosmo Australia about the dietary needs of your body, and how you can help it feel well-rested and refreshed.

杂志《Cosmo Australia》和一位营养理疗师进行了对话，谈了谈人体对饮食的需求，如何通过饮食让身体得到充分休息和更新。

After all, a diet of junk food will lead to junk energy levels.

毕竟，摄入垃圾食品只能让身体陷入垃圾能量状态。

Jackie Lynch, a nutritional therapist, told Cosmopolitan³ Australia that the five types of tiredness were as follows:

营养理疗师杰克·林驰告诉《Cosmopolitan Australia》，疲惫总共分五种类型。

Energy highs and lows - Jackie attributes this to blood sugar rising and falling during the day, which can also irritate.

能量巅峰和能量低谷。杰克说这种疲惫源于一天中血糖的变化。

Emptiness - Jackie says this is defined by magnesium⁴ levels, which support muscle function and regulate the stress response. You may feel muscle cramps⁵, headaches, twitches⁶ or palpitations.

空虚。这种疲乏由镁水平变化引起。镁决定了肌肉功能和受到压力时的反应。镁会让人肌肉麻痹、头痛、抽搐和心悸

Lacking stamina⁷ - In this case, Jackie says you're likely to be low in Iron, an essential part of haemoglobin. You'll feel very low and it can be common among women with regular heavy periods.

缺乏毅力。铁含量偏低容易引起此类疲惫，铁是血红蛋白的重要组成部分。缺铁会让人情绪非常低落，通常生理期比较严重的女性会出现这种症状。

Reduced concentration - You may be lacking certain B vitamins, which help produce energy. Chronic⁸ stress or regular alcohol intake⁹ can deplete¹⁰ B vitamins, and you can boost them by eating more vegetables and steaming rather than boiling them.

注意力涣散。维生素B能产生能量，缺乏维生素B可能会导致注意力涣散。长期压力或经常喝酒会使维生素B流失。多吃蒸蔬菜而不是煮蔬菜能帮助增加维生素B。

Wired and fatigued¹² - You've maybe had too much coffee but can't sleep. You'll be struggling to sleep and it may block the absorption of iron, aiding fatigue¹¹. Jackie advises one shot of coffee instead of the regular two and swap¹³ out caffeinated fizzy drinks.

劳累。可能喝了太多咖啡，所以不能入睡。入睡困难会阻碍铁的吸收，人会更疲倦。杰克建议把每天两杯咖啡改为一杯，含咖啡因的汽水也要换掉。

So, if you stick to a healthy diet and a good amount of regular sleep most nights, you'll probably fare a lot better during the day.

只要坚持健康饮食、夜晚睡眠足够，白天状态就会好很多。