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日期: 2025-03-21 | 來源: 科學辟謠 | 有0人參與評論 | 字體: 小 中 大
面對失眠問題，可以試試以下科學的方法來改善睡眠質量。
1、保持規律的睡眠時間：每天同壹時間上床和起床。
2、創建舒適的睡眠環境：確保臥室安靜、黑暗、涼爽。
3、注意飲食：避免睡前大量飲食和攝入咖啡因及酒精。
4、限制白天小睡：如果必須小睡，不超過20分鍾。
5、保持身體活動：定期鍛煉，但避免睡前劇烈運動。
6、減少屏幕時間：睡前壹小時內避免使用電子設備。
7、實踐放松技巧：睡前嘗試深呼吸、冥想或肌肉放松。
8、遵循睡前儀式：通過閱讀或泡腳等活動為睡眠做准備。
參考文獻
[1] Komada, Yoko, Isa Okajima, and Tamotsu Kuwata. "The effects of milk and dairy products on sleep: a systematic review." International journal of environmental research and public health 17.24 (2020): 9440.
[2] Fatemeh, Gholami, et al. "Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials." Journal of neurology (2022): 1-12.
[3] Harvey, Allison G., and Suzanna Payne. "The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction." Behaviour research and therapy 40.3 (2002): 267-277.
[4] Pietilä, Julia, et al. "Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep in a large real-world sample of Finnish employees: observational study." JMIR mental health 5.1 (2018): e9519.
【5】 Frimpong, Emmanuel, et al. "The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis." Sleep medicine reviews 60 (2021): 101535.
【6】 Vierra, Jaruwan, Orachorn Boonla, and Piyapong Prasertsri. "Effects of sleep deprivation and 4‐7‐8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults." Physiological Reports 10.13 (2022): e15389.
【7】 Kräuchi, Kurt, et al. "Warm feet promote the rapid onset of sleep." Nature 401.6748 (1999): 36-37.- 新聞來源於其它媒體，內容不代表本站立場！
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