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If you’re like many people, shortly after lunch your head begins buzzing, your concentration plummets, your eyes droop and the top of your desk begins to look as cozy as a feather mattress. Here are 13 ways to stay awake at work:

如果你像許多人一樣，午飯后不久你的腦袋就開始嗡嗡叫，你的注意力直線下降，你的眼睛低垂，你的辦公桌面開始看起來和一床羽絨床墊一樣舒適。那這里有13種在工作中保持清醒的方法：

1. Head outside and sit in the daylight for 10 minutes. Better still, have your lunch outside and divide your break between eating and a walk. It will help reset your chronological clock, keep down the amount of melatonin (the sleep hormone) your body produces during this circadian dip and give you a valuable boost of beneficial vitamin D, reducing your risk of osteoporosis as well as various cancers.

到外面去，在陽光下坐10分鐘。還要更好的是，在外面吃午飯，把你的休息時(shí)間劃分為吃飯和散步。這將有助于重置你的生物鐘，抑制你的身體在這個(gè)周期性衰退中產(chǎn)生的褪黑激素(睡眠激素)的數(shù)量，并且大大地增強(qiáng)有益的維生素D，減少患骨質(zhì)疏松癥以及各種癌癥的風(fēng)險(xiǎn)。

2. Choose activating protein not energy-sapping carbs. So a tuna salad without the bread is a better choice than a tuna sandwich. A green salad sprinkled with low-fat cheese, a hardboiled egg and some sliced turkey wins over a pasta salad. The change can really make a difference.

選擇有活力的蛋白質(zhì)，而不是消耗能量的碳水化合物。所以沒有面包的金槍魚沙拉比起金槍魚三明治是個(gè)更好的選擇。撒有低脂奶酪的綠色沙拉、一個(gè)煮熟的雞蛋和幾片火雞勝于通心粉沙拉。這種改變真的可以起作用。

3. Enjoy teatime. Get into the routine of a mid-afternoon cup. It’s a good step towards beating the afternoon doldrums thanks to that little bit of a caffeine burst and the few quiet minutes it entails. Keep a selection of exotic flavored teas (preferably caffeinated) in your office and an aesthetically pleasing cup just for tea.

享受喝茶時(shí)間。養(yǎng)成下午三點(diǎn)左右喝杯茶的習(xí)慣。感謝那一丁點(diǎn)咖啡因的突然增加以及隨之而來的幾分鐘寧靜時(shí)間，這是驅(qū)走午后無精打采的一個(gè)好方法。在辦公室里存放精選的風(fēng)味奇異的茶(含咖啡因的更好)和一個(gè)只用來喝茶的賞心悅目的茶杯。

4. Clean your desk and clear out your email inbox. Both are relatively mindless tasks that don’t require great amounts of concentration or clear thinking, and both will leave you feeling more energized because you’ll have accomplished something visible as well as having reduced energy-sapping clutter.

清理你的辦公桌并清空電子郵件收件箱。兩者都是相對(duì)來說不用腦子的任務(wù)，不需要大量的注意力及清晰的思考，而且兩者都會(huì)使你感到更有精力，因?yàn)槟悴粌H完成了一些看得見的事還減少了耗費(fèi)精力的雜務(wù)。

5. Make an “I was thinking of you” phone call. To your wife, child, siblings, parents, a friend or a retired colleague. A 5 minute keep-in-touch call will lift your spirits for hours and reinvigorate you to get your work done.

打一個(gè)“我在掛念你”的電話。打給你的妻子、孩子、兄弟姐妹、父母、朋友或一位退休的同事，一個(gè)5分鐘的保持聯(lián)系的電話將會(huì)使你的精神振奮幾個(gè)小時(shí)，并且賦予你新的能量來完成工作。

6. Put a drop of peppermint oil in your hand and briskly rub your hands together, then rub them over your face (avoid your eyes). Peppermint is a known energy-enhancing scent.

在手上滴一滴薄荷油，并快速揉搓雙手，然后在臉上摩擦(避開眼睛)。薄荷是有名的提升精力的香料。

7. Roll your shoulders forwards, then backwards, timing each roll with a deep breath in and out. Repeat for 2 minutes.

轉(zhuǎn)動(dòng)肩膀，向前，然后向后，每轉(zhuǎn)動(dòng)一次伴隨著一次深呼吸。重復(fù)做2分鐘。

8. Consider a morsel of dark chocolate. This is not a license to overindulge, but dark chocolate does have some unique advantages.

考慮吃一小塊黑巧克力。這不是特許過度放縱，但黑巧克力確實(shí)有某些獨(dú)特的好處。

Unlike milk chocolate, it is truly a healthy food, closer to the category of nuts than sweets, given the high levels of healthy fat and antioxidants it contains. Plus, it has abundant fiber and magnesium. Additionally, it provides a little caffeine, as well as a satisfyingly decadent feeling. But don’t eat more than one square.

與牛奶巧克力不同，鑒于它含有高水平的健康脂肪和抗氧化劑，它實(shí)在是一種健康食品，更接近于堅(jiān)果的類別而不是糖果。而且，它還有豐富的纖維和鎂。再加上，它還含有一點(diǎn)咖啡因，以及令人滿意的放縱的滿足感。但是不要吃超過一塊。

9. Chew some “spicy” gum. Chewing gums with strong minty flavors are stimulating, and the mere act of chewing is something of a tonic to a brain succumbing to lethargy. Plus, chewing stimulates saliva, which helps to clear out bacteria responsible for cavities and gum disease from lunch. Just be sure to choose sugar-free gum.

咀嚼一些“辛辣的”口香糖。咀嚼具有濃烈薄荷味的口香糖是有刺激作用的，而且僅僅是咀嚼的動(dòng)作對(duì)昏昏欲睡的大腦就有點(diǎn)像是某種增強(qiáng)劑。而且，咀嚼刺激唾液，這有助于清除午餐帶來的可引起口腔和齒齦疾病的細(xì)菌。只是一定要選擇無糖口香糖哦。

10. Plan group activities for midday. If you often work on your own, try to organize work involving others at the time of day when your concentration might otherwise be waning. We are social animals, and interactions always rev us up. But make sure it’s an interesting, interactive activity. Sitting in a room listening to someone else drone on and on will just send you snoozing.

為正午計(jì)劃團(tuán)體活動(dòng)。如果你經(jīng)常一個(gè)人工作，試著在一天中你的注意力可能在其他方面會(huì)逐漸減弱的時(shí)間里組織安排包括他人的工作。我們是社會(huì)性動(dòng)物，互動(dòng)總是使我們更有生氣。但要確定是一個(gè)有趣的、交互式活動(dòng)。坐在房間里聽其他人單調(diào)乏味地講啊講只會(huì)使你打瞌睡。

11.Take 10 minutes for isometric exercises. Isometric exercises involve nothing more than tensing a muscle and holding it. For instance, with your arm held out, tense your biceps and triceps at the same time and hold for 5 to 10 seconds. You can do this with your calf muscles, thigh muscles (front and back), chest, abdomen, buttocks, shoulders and back.

做10分鐘靜力鍛煉。靜力鍛煉僅僅包括拉緊肌肉并保持。例如，伸出手臂，同時(shí)拉緊二頭肌和三頭肌并保持5到10秒鐘。你可以對(duì)你的小腿肌肉、大腿肌肉(前面和后面)、胸部、腹部、臀部、肩部和背部這么做。

12. Keep a rosemary plant in your office. Not only will sharing your space with a live, growing thing provide its own mood boost, but studies find the scent of rosemary to be energizing. Whenever you need a boost, just rub a sprig between your fingers to release the fragrance into the air. Or, if you’re really wiped out, rub a sprig on your hands, face and neck.

在辦公室養(yǎng)一盆迷迭香。不僅與有生命的、成長(zhǎng)的東西共享空間將會(huì)有其特有的情緒激勵(lì)作用，而且研究發(fā)現(xiàn)迷迭香的香味還會(huì)使人精神振奮。每當(dāng)你需要提神時(shí)，只要用手指摩擦嫩枝將香味釋放到空氣中。或者，如果你真的精疲力竭了，就在你的手上、臉上和脖子上摩擦嫩枝。

13. Have an afternoon snack designed to get the blood flowing. That doesn’t mean a whole milk chocolate bar. The high glycemic index in the chocolate bar (a measure of how high it pushes up your blood sugar) might give you a temporary boost, but once that jolt of sugar is gone, you’ll sink faster than the stock market after an interest-rate hike. Instead, you want a snack that combines protein, fiber and complex carbohydrates (such as whole-grain crackers or raw vegetables) to raise your blood sugar levels steadily and keep them up.

以讓血液流動(dòng)為目的吃一份下午點(diǎn)心。這并不是指一整塊牛奶巧克力。巧克力的高血糖指數(shù)(把你的血糖推進(jìn)多高的量度標(biāo)準(zhǔn))可能會(huì)給你暫時(shí)的刺激，但一旦那點(diǎn)糖的刺激消失了，你就會(huì)比利率上漲后的股市衰落的更快。取而代之的是，你需要兼有蛋白質(zhì)、纖維和復(fù)合碳水化合物的點(diǎn)心(比如全麥餅干或生蔬菜)來穩(wěn)定地提高并保持你的血糖水平。