瞓覺都有學問!專家教你點樣瞓得好 一定要瞓夠8個鐘?半夜札醒發夢無問題、食褪黑素呃個腦?

文: U Magazine
2023.08.24

瞓覺嘅重要性眾所周知,但香港人壓力大、生活節奏又快搞到唔少人都會出現失眠或者夜瞓。所以今集家居達人搵嚟健康顧問兼睡眠專家為大家解答一系列有關瞓覺嘅問題,由淺入深,等大家有覺好瞓,上下兩集千祈唔好錯過啊!

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【家居達人】瞓覺都有學問 專家教你點樣瞓得好 一定要夠8個鐘?半夜札醒發夢無問題、食褪黑素呃個腦?

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Stephanie與先生Rick共同創辦Hush Home及Little Hushies,佢本身係一個獲專業認可資格嘅睡眠專家兼健康顧問,今次就由佢為大家解答關於睡眠嘅一切疑問!

Q1. 係咪一定要瞓夠 8 小時?
答︰其實睡眠專家多數會提倡至少瞓7.5至8小時,因為腦部要經過5-6個睡眠週期恢復,而每週期約90分鐘,因此 才會有 7.5 - 8小時為佳的說法。

Q2. 咁係咪無論幾夜瞓只要瞓夠 5-6 個週期都叫係瞓得夠呢?
答︰其實唔係㗎,最好就唔好太夜瞓覺。因為身體會按照你喺邊一個地方、太陽幾時出嚟、就會喺某一個時間開始產生你需要嘅荷爾蒙。當你夜瞓就會錯過吸收某一種荷爾蒙,身體會恢復得較慢。

Q3. 瞓得夠對身體有咩好處?
答︰瞓覺對人體十分重要,睡眠期間免疫力會提升、更加活躍,深層睡眠時腦部會清除當日的新陳代謝廢物,令第二朝起身更醒神。此外,腦部會處理白天收集的訊息,強化後再存儲在長期記憶中,所以小朋友或求學階段的青少年應盡量瞓得夠。

Q4. 點為之瞓得好?
答︰除咗瞓夠充足時間外,也有其他因素用來衡量睡眠質素,包括第二朝起身感覺好唔好、精唔精神?有無鼻鼾或睡眠窒息?夜晚會否成日扎醒起身?其實扎醒起身都不是大問題,但要睇吓需要幾多時間先瞓得返。

Q5. 發夢係好定唔好?
答︰其實發夢係 正常嘅,每個人都一定會發夢,只不過係你記唔記得。咁你記唔記得多數取決於你幾時起身,係咪啱啱發夢嗰段時間起咗身,咁你咪會記得你嘅夢。

Q6. 食褪黑素對入睡有無用?
答︰褪黑素嘅作用在於你個腦部同身體講要瞓覺喇!加上有其他不同因素影響,就會令你更加覺得有需要瞓覺。講返我哋身體自己產生嘅褪黑素先啦,其實我哋嘅飲食習慣同腸道健康會影響褪黑素嘅形成,所以一定要有均衡飲食習慣。而服用褪黑素其實有少少 Placebo Effect,會覺得好似我食咗呢個會瞓得好啲,其實都有幫助到瞓覺,加上食褪黑素都唔會對人體唔好嘅。

Q7. 同寵物一齊訓或者成床公仔會影響睡眠質素嗎?
答︰其實就唔建議同寵物一齊瞓嘅,因為佢哋夜晚大多數都會郁嚟郁去、跳上跳落,騷擾到你同佢嘅睡眠,唯有喺瞓覺前攬一攬跟住趕返佢咃落床啦。另外,成床公仔其實都可以嘅,只要你夠位郁動,因為我哋瞓覺時可能會有轉身嘅習慣。另外就係確保公仔唔會影響到呼吸道,可能會有塵蟎。特別如果你係對塵蟎環境比較敏感、呼吸道較弱嘅人就最好唔好喇,最好就定期清洗啦!

Text/Yuen
Photo/Ken、Pinterest

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