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| 6種有助自然入睡的方法 6 Natural Ways to Sleep Better | |||||||||||
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 無論是憂慮、抑鬱、痛苦，或其他因素引起，都會令人有失眠的煩惱。為什麼我們需要至少七至八小時睡眠時間呢？ 睡眠過程中夾雜REM (眼部迅速活動)階段，REM在睡眠的最後階段維持得最長，隨著REM結束整個睡眠過程亦告終結。 根據Hyla Cass醫生分析：「腦部透過這些階段重新補充神經傳輸物質(例如去甲腎上腺素和血清素等)，而這些物質對日常學習、記憶力和心情調節等都非常重要」。如 果您睡眠不足，可嘗試以下幾個簡單的方法： 1. 有規律地作息 有規律的作息習慣非常重要，睡眠應盡量保持規律性。做法可以是設定某個上床時間，上床前最好能沖個暖水浴。注意避免觀看緊張刺激的電影或那些令人不安的新 聞，選擇聆聽一些抒情的音樂。如需起床，最好調節一下燈光以避免強烈照射，因為強光會動搖你的內部時鐘。另外，避免腳部著涼也對安穩睡眠非常重要。 2. 遠離興奮劑 選擇食物時，尤其午後和晚間進食時，應避免食用含咖啡因、酒精、太甜、太辣、高脂肪或太鹹的食物。吸煙也會影響睡眠。選擇一些營養價值高的，但睡前二小時最好停止進食。 3. 晚間小食 選擇含豐富色氨酸的小食，因為色氨酸能幫助製造血清素，對睡眠非常重要。魚、牛奶、雞蛋、香蕉、無花果、菠蘿、果仁油、吞拿、全麥蘇打餅等都含非常豐富的色氨酸。 4. 選擇維他命 選擇含高維他命B雜(乳絡、蛋黃、魚、麥芽、豆類和五穀類食物)和高維他命C (葉子暗綠色的蔬菜和帶酸味的水果)的食物。這些維他命有助色氨酸轉化為血清素。選用維他命B雜補充劑和最少含200毫克維他命C的產品也能確保睡眠質素。鈣加鎂補充劑則有助舒緩肌肉緊張引起的失眠問題。 5. 有用的草本 纈草(Valerian) 的應用已有過千年曆史。纈草有鎮靜和催眠的作用，並有助提高睡眠質素。 聖約翰草(St. John's Wort)能提高血清素和退黑激素等作用，使睡眠變得安穩持久。 卡瓦椒(Kava Kava)有助改善失眠的背後原因：憂慮、不安和心理壓力。然而不建議連續使用超過三個月。肝病患者不適宜使用卡瓦椒。 6. 消耗體能 運動鍛煉除了提高體能，對頭腦健康也非常重要。散步、緩跑、做健身或任何一種運動鍛煉都能使身體產生內啡肽(endorphins)，這種物質有助舒解抑鬱症狀，並能改善睡眠。但注意兩小時原則： 上床前兩小時停止任何激烈運動。 Whether the reason is anxiety, depression, pain, or some other factor, many people experience some form of insomnia. Why do you need at least seven to eight hours of sleep? REM (rapid eye movement) sleep, which takes place throughout the night, occurs for the longest periods at the end of the sleep cycle. According to Hyla Cass,MD, that’s when “the brain replenishes its supply of neurotransmitters,such as noradrenaline and serotonin, which are crucial for new learning and retention as well as for mood.” If you’re sleep deprived, try these simple steps for snoozing: 1. Before Bedtime It’s important to establish a sleep routine and stick to it. Choose a regular bedtime and preface it with a warm bath. Avoid stressful stimulation from the evening news or violent movies, and listen to soothing music instead. If you have to get up during the night, don’t turn on the lights. Doing so throws off your internal clock. And never try to sleep with cold feet. 2. Avoid Stimulants Stay away from caffeine, alcohol, and sugar, as well as foods that are spicy or high in fat or salt, particularly in the afternoon and evening. Tobacco should also be eliminated. Stick with foods rich in nutrients, but don’t eat anything for at least two hours before bedtime. 3. Sleepy time Snacks Choose food loaded with the amino acid tryptophan that manufactures serotonin, which is crucial for sleep. Tryptophan is also abundant in fish, dairy, eggs, bananas, figs, pineapples, nut butter, tuna, and whole-grain crackers—all good foods to eat in the evening. 4. Consider Vitamins Increase your intake of edibles high in vitamin B complex (nutritional yeast, egg yolks, fish, wheat germ, legumes, and whole grains) and vitamin C (dark, leafy greens and tart fruits). These vitamins help in the conversion of tryptophan to serotonin, so a good B complex supplement along with at least 200 mg of vitamin C is sleep insurance.A calcium/magnesium supplement can also be effective for relaxing tense muscles. 5. Helpful Herbs Used for more than 1,000 years, valerian (Valeriana officinalis) has a tranquilizing effect, induces sleep, and improves sleep quality. St. John’s wort enhances both serotonin and melatonin, helping you stay in deep sleep longer. Kava (Piper methysticum) relieves underlying causes of insomnia:anxiety, restlessness, and stress. Don’t take kava for more than three months, however. Kava should not be used by anyone who has a liver problem. 6. Expend Energy Besides toning your body, exercise is good for your mind. A walk, a run, a workout at the gym—they all produce endorphins, which help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.
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