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万般无奈之下,该如何“健康地”熬夜?第1张图片
© Andrea Vasquez

如何去拯救一个熬夜的人
How To Survive an All-Nighter

由专筑网邢子,李韧编译

正如大多数建筑学生和建筑师所说的那样,熬夜是所有人的噩梦。尤其当项目接近尾声时,熬夜往往会成为最无奈的选择,因为“明天就必须完成”。其实所有人都应该去避免熬夜这件事,因为这会对你的头脑产生许多负面影响,如长期记忆力下降,并且你的身体也会受到损坏, 当你过度疲劳和超负荷工作的时候,你的免疫力会下降,如果你坐着超过20个小时,你的身体循环系统也会受到影响。

在以前的文章中,我们已经讨论过避免通宵工作的许多方法,所以你不必过分剥夺你的睡眠时间。但是有些时候,事情并不是完全按计划进行,有时你可能会觉得在夜间工作是唯一的选择。那么,让我们一起来看看下面几个小技巧,这些技巧和诀窍可以让你的熬夜生活更加轻松一些。

As most architecture students and practicing architects find out, all-nighters are (ironically) the stuff of nightmares. They're a last resort when the project is due and you have run out times you can say "I’ll do that tomorrow." All-nighters should be avoided at all costs as they can have many negative effects on your mind such as decreased concentration and reduced long-term memory. Even your body can suffer too; pushing yourself to the limit as you fight tiredness and work as much as physically possible will weaken your immune system and can cause circulatory problems from sitting down for 20 or so hours straight.
In a previous article, we have discussed the many ways in which you can avoid pulling an all-nighter so you don’t have to be as sleep deprived. But sometimes things just don't go to plan, and you may feel that working through the night is the only option. Read on for tips and tricks that should make your all-nighter slightly more bearable (if that's at all possible).


1.到处走走

久坐是熬夜者的通病,你会疯狂地把项目的最后细节一遍遍核对。然而,定期去散步不仅会让你的身体保持运动,而且环境的转换将能够有效缓解头脑过分疲劳,并提高你的工作效率。

2.社交互动

保持自己对社交活动的参与度,即使是在和附近的同事交谈工作,或打电话给亲密的朋友和家人聊天,这些都能有效降低你的疲劳程度。

1. Walk Around
It is easy to find yourself mindlessly sat at your desk for ages, frantically putting together the last details of the project. Going on regular walks will not only get your body moving again but a change of scenery will clear your head hopefully increase your productivity.

2. Social Interaction
Keep yourself engaged by partaking in a conversation, even if it is asking someone nearby about the work or calling up close friends and family to catch up.

万般无奈之下,该如何“健康地”熬夜?第2张图片
© Andrea Vasquez

3.写一张清单

在最清醒的时候,详细地列下你所要完成的工作,那样即使在清晨五点的时候,你也能明白自己的任务。

4.有计划的休息

量化你的工作内容,各项工作之间保持一定的休息时间,并把这些休息时间当做一个小小里程碑,你可以每工作25分钟之后给自己5分钟的休息间隔。

5.和朋友一起工作

当你周围的人也在做同样的事情时,整夜工作会容易得多。 如果你的朋友或同事也有同样的工作任务,并计划熬夜,那就把对方当做动力吧。 (但是,如果你的朋友不需要熬夜,你却要求他整夜陪你,那么你们友谊的小船也许说翻就翻。)

6.吃点东西

当你比平常更长时间地保持清醒,你的身体便会燃烧更多的卡路里。 你可以吃一些富含营养物质的食物,如水果、蔬菜和蛋白质,这样会使你保持能量,切忌过于依赖碳水化合物。

3. Write a List
Before the tiredness kicks in, take the opportunity to write down everything you need to do to the most painstaking detail. That way you have something to refer to when your brain is on autopilot at five in the morning.

4. Schedule Breaks
Break up your workload into manageable intervals, using the breaks as something to aim towards. The Pomodoro Technique uses 25-minute blocks with 5 minutes in between for more focused sessions.

5. Work with Friends
Working all night is a lot easier when you have others around you doing the same. If your friends or colleagues have the same deadline and plan on staying up too, then use each other for motivation. (Although bear in mind that pressuring friends into staying up if they don't need to is a great way to lose friends.)

6. Eat Something
As you are awake for longer hours than usual, your body is burning more calories. Snacking on nutrient-rich foods such as fruit, vegetables, and protein that will give you the energy to continue rather than depending mainly on carbohydrates which are slow burning.

万般无奈之下,该如何“健康地”熬夜?第3张图片
© Andrea Vasquez

7.控制社交媒体

这说起来容易做起来难,但是当你在休息期间翻阅Facebook或Instagram时,你的大脑会不停地接收信息。 而你这时候却应当适当地休息,因此控制自己花在社交媒体上的时间,这肯定会对你有所帮助。

8.用冷水洗个脸

通过用冷水泼洒自己,让你的身体受到刺激来唤醒大脑。 并且从桌子走到卫生间的过程能让你的大脑休息几秒钟。

7. Avoid Social Media
This is easier said than done, but your brain is constantly taking in information while you scroll through Facebook or Instagram during your breaks. You need to give your mind a proper rest in this time and limiting time on social media will certainly help.

8. Splash Your Face with Water
Wake yourself up by splashing yourself with cold water and shocking your body. Not to mention the trip from the desk to the sink will give your mind a few seconds to rest.

万般无奈之下,该如何“健康地”熬夜?第4张图片
© Andrea Vasquez

9.听音乐

听听你最喜欢的歌曲,让你能够尽可能去享受愉快的夜晚。

10.提前睡觉

如果你发现自己将要通宵,在这之前你可以睡上几个小时。

11.玩游戏

当与朋友或同事一起通宵工作时,快节奏的游戏(例如snap)可以为你提供肾上腺素,让你更加积极和专注地回归工作。

12.不要吃大餐

如果你吃了一顿丰盛的大餐,你很可能会感到疲倦和迟缓,此时你的工作效率将略微低下,此时的你只需要保持适当的能量与营养,这样能够更加精神饱满地工作。

13.多喝水

在工作时保持足够的水分,如果可以,在水中加入冰块和酸橙。

9. Listen to Music
Put on your favorite songs to get you going and make the night as pleasant as possible.

10. Sleep in Advance
If you are aware that an all-nighter might be coming up then clock in as many hours of sleep you can before the big night.

11. Play a Game
When working into the night with friends or colleagues then a quick, fast-paced game such as snap can give you the adrenaline rush for you to go back to your work more motivated and focused.

12. No Big Meals
It is likely that if you eat a large, rich meal you will feel tired and sluggish afterward, not doing your productivity levels any favors. It is important, however, that you keep your body fueled with enough food to keep you going.

13. Drink Plenty of Water
Stay hydrated while you work, perhaps adding ice and lime if available for that extra zing.

万般无奈之下,该如何“健康地”熬夜?第5张图片
© Andrea Vasquez

14.快速地活动

通过小跑或做一些跳跃动作来加速血液循环,在久坐之后小小的运动有益于身体。

15.睡觉

这听起来有些矛盾,但是当你的大脑过于疲惫时,几小时的睡眠优于低效地工作,毕竟磨刀不误砍柴工。

14. Quick Exercise
Get the blood pumping through your body by jogging on the spot or doing some star jumps. A nice contrast to sitting down for hours on end.

15. Sleep
It sounds contradictory, but when your mind is really lagging, a few hours of sleep can be a lot more efficient than wasting time slowly doing work to a lower standard than when you are feeling more alert.


出处:本文译自www.archdaily.com/,转载请注明出处。

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