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【生活醫學—睡眠篇】如何抵抗睡眠惰性?
本文內容:
April 24, 2024
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*本文章內容純屬專家個人意見,詳情請諮詢專業人士意見。
何謂睡眠惰性(Sleep Inertia)?
早上醒來,鬧鐘剛響之際,有沒有察覺到自己處於一種昏昏沉沉、不夠清醒的狀態?是否感覺運動敏捷度降低,有一種無力感和渴望回去睡覺的感覺?很多人誤以為這代表睡眠不足,但事實上並非如此!這就是所謂睡眠惰性(Sleep Inertia)!幾乎每個人早上都會有這樣的經驗!
睡眠惰性之所以會出現,是因為當人在睡覺休息的時候,大腦處於相對較不活躍的狀態。在這種狀態下,神經活動減少,腦血流量和速度也較清醒時低。當人醒來時,這些腦部活動需要一段時間來「暖機」,才會回復到一般的水準,因此才會出現不夠清醒的狀態。
1) Refrain from snoozing 避免貪睡
不少人在起床的時候會習慣性地按Snooze(貪睡)按鈕,然後再度入眠。然而,我們感到更疲倦的原因是因為鬧鐘打斷了我們的睡眠周期。當我們在深層睡眠階段被叫醒時,我們會感到更加疲倦。但是,如果我們在鬧鐘響起後再次入眠,我們的睡眠周期會重新開始,導致在更深層的睡眠階段再次被鬧鐘打斷睡眠,最後只會讓我們感到更加疲倦。因此,當鬧鐘響起時,我們應盡快離開睡床。在床上拖延太久只會令起床的過程更艱難。