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En vedette
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打造優良睡眠
1.
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2015/0 9/ 2
2 打造優良睡眠
3.
什麼是睡眠?
4.
日出而作,日落而息 越夜越美麗
5.
為什麼要睡覺? 一期淺眠 二期淺眠 三期深眠 快速動眼 5-10% 40-50% 20-25% 似睡非睡-易醒 主觀睡著了 介於其他睡眠間的轉換 20-25% 分泌生長激素 修復受損細胞 分泌介白素 提升免疫力 常報告出在作夢 肌肉癱瘓 鞏固學習 處理情緒 陰莖陰蒂增大
6.
睡眠的結構 約90-120分鐘一次循環 淺-深-淺-作夢(快速動眼期)
前半夜較多深層睡眠;後半夜較多快速動眼睡眠 年紀越大,深層睡眠越少
7.
睡不好會怎樣? 白天嗜睡、免疫力下降→提早衰老 專注力下降、記憶不易鞏固→頭腦不靈活
負向情緒控制力降低→容易發脾氣 胰島素機轉失衡→糖尿病風險上升 脈搏血壓增高→高血壓風險上升 瘦體素下降、飢餓素上升→肥胖
8.
你睡得好嗎? □ 您是否想到要睡覺就很有壓力? □ 您是否需要服用安眠藥才能入睡? □
您是否經常半夜醒來後要花一番工夫才能再入睡? □ 您是否經常鬧鐘還沒叫就醒來等太陽? □ 您是否上班哈欠連連,該睡睡不著,不該睡又頻打盹? □ 您是否覺得整晚都在作夢沒睡好? □ 您是否明明有睡滿6-8小時,卻永遠覺得睡不飽?
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生理時鐘 白天活動 (恆定系統) 睡前放鬆 (清醒系統)
15.
生理時鐘 生理時鐘約24-25小時 Tip : 固定起床時間、曬太陽
16.
恆定系統 定量 + 醒越久越想睡 Tip
: 白天多運動
17.
清醒系統 身、心的警報器 Tip : 睡前學放鬆
18.
如何一覺好眠 健康的生活方式 • 規律運動 • 均衡飲食 •
避免菸酒 • 心情愉悅 良好的睡眠習慣 • 規律作息 • 發展睡前儀式 • 創造床與睡眠的連結 • 避免經常性小睡
19.
如何一覺好眠 優質的睡眠環境 • 降低環境噪音 • 降低光線刺激 •
保持通風涼爽 • 把時鐘藏起來 • 把床佈置得很舒適 減少破壞的因子 • 下午限制咖啡因 • 謹慎飲酒 • 戒菸 • 夜間減少飲水量 • 避免刺激性食物 • 避免睡前2小時運動 • 避免睡前近距離使用3C
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生理時鐘 白天活動 (恆定系統) 睡前放鬆 (清醒系統)
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最後小提醒 如果你自認沒有睡眠的問題,但卻總是睡不飽 請洽詢康聯預防醫學 接受全方位睡眠機能檢查 讓我們一起來看看您睡著後發生了什麼事!
24.
康聯預防醫學 臨床心理師 廖芳芸 運動管理師
卓書安
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