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特種部隊睡眠法 醫揭關鍵:最忌這一點
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良好睡眠品質可讓大腦休息、換得次日清晰思慮。(示意圖/Shutterstock)
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現代人多有睡眠困擾或障礙,但也擔心若借助靠藥物入睡,長期有成癮之虞,有醫師建議一瞬間入睡法,方式是養成一睡眠儀式,儀式包括臉部、雙肩的放鬆,最重要的是建立一個快樂意境,但該快樂意境必須是一個非常自在、且可持續舒緩情緒的情境,切忌太波動的情節,以免反而會自夢中驚醒、影響睡眠品質。
無法經由良好睡眠品質讓大腦休息、換得次日清晰思慮,是許多人的困擾,新光醫院家醫科醫師柳朋馳在《健康2.0》表示,有過度焦慮人格特質或情緒的人,大多有睡眠困擾,他建議養成一個睡眠儀式,在睡眠前30分鐘起讓大腦放空,方式包括做簡單家務、閱讀不須動腦的書籍或聆聽輕鬆音樂。
除了讓大腦逐漸放空外,柳朋馳建議,若想快速放鬆身心可營造一個快樂的意境,例如想像正在度假或躺在雲朵上,使人心情愉悅,有效幫助入睡。但他也分享一案例,曾建議一名有睡眠障礙的患者透過營造快樂情境來幫助入睡,「這名患者想像自己睡在錢上,果然輕鬆入睡,未料之後夢到錢開始掉落,他忙著搶錢,因此自夢中驚醒。」
康寧醫院睡眠中心院長江秉穎也表示,睡眠障礙除了入睡困難外,也包括多夢易醒,因為會造成睡眠結構不完整,像是無法進入深沉睡眠,致睡眠品質不佳,若睡醒後記得作夢次數、夢境內容,都是睡眠困擾、障礙,甚至疾病的現象。
江秉穎說明,因為人的記憶中樞是海馬迴,人的感知功能是大腦皮質,良好睡眠時,海馬迴與大腦皮質兩者連接途徑是休息狀態,若記得夢境代表睡眠品質不佳。
半夜常驚醒?醫曝7大NG行為 睡前飲酒、房間太亮都上榜
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冷氣溫度太高等於白睡!日醫:超過這溫度大腦無法休息
#睡眠障礙
#入睡
#快樂情境
#大腦放空
#海馬迴
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