--- title: 向失眠說不 description: 對於現代對市人而言，睡頓好覺是一件奢侈的事 。但持續的睡眠不足或不規律的睡眠習慣可能導致多種健康問題。免疫系統功能有機會因而削弱，使您的身體需要更長時間才能復原。 心臟健康亦有機會受影響，因為睡眠有助於調節血壓和血糖水平。 同時，睡眠不足也會影響荷爾蒙分泌，導致體重增加，以增加二型糖尿病的風險。 image: https://blog.theahomebeauty.com/hubfs/Combating%20Sleep%20Deprivation%20blog%20banner-2.png --- - Products - [Anti-aging Device](https://theahomebeauty.com/collections/anti-aging) - [Eye Care](https://theahomebeauty.com/collections/eye) - [Facial Massagers](https://theahomebeauty.com/collections/blood-circulation-enhancing) - [Lip Care](https://theahomebeauty.com/collections/lips) - [Poreless & Smooth](https://theahomebeauty.com/collections/pore-refining) - [Face Lifting & Firming](https://theahomebeauty.com/collections/lifting) - [Wrinkle & Fine Line Reduction](https://theahomebeauty.com/collections/wrinkles-reducing) - [Cleansing Device](https://theahomebeauty.com/collections/cleansing) - [Acne Care](https://theahomebeauty.com/collections/acne) - [Cleansing & Washing](https://theahomebeauty.com/collections/cleaning-washing) - 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[中文 - 香港](https://blog.theahomebeauty.com/zh-hk/combating-sleep-deprivation) - [English - Hong Kong](https://blog.theahomebeauty.com/combating-sleep-deprivation) - [Default HubSpot Blog](https://blog.theahomebeauty.com) # 向失眠說不 by THEA Home Beauty | 3月 6, 2023 ![向失眠說不](https://blog.theahomebeauty.com/hubfs/Combating%20Sleep%20Deprivation%20blog%20banner-2.png) 對於現代對市人而言，睡頓好覺是一件奢侈的事 。 尤其當壓力出現時，它會影響我們的睡眠質素，有機會導致精神不振，情緒波動，注意力，動力，生產力甚至記憶力下降。 如果這些症狀持續，則表示您正處於睡眠不足狀態。 正常睡眠週期是在快速眼動睡眠（REM sleep）和非快速眼動睡眠（NREM sleep）之間交替循環組成。 快速眼動睡眠是促使大腦恢復的深度睡眠。而非快速眼動睡眠包括四個階段，能促進身體修復。 持續的睡眠不足或不規律的睡眠習慣可能導致多種健康問題。 免疫系統功能有機會因而削弱，使您的身體需要更長時間才能復原。 心臟健康亦有機會受影響，因為睡眠有助於調節血壓和血糖水平。 同時，睡眠不足也會影響荷爾蒙分泌，導致體重增加，以增加二型糖尿病的風險。     ## 對抗失眠的6種簡單方法 當您失眠時，不必立即服食安眠藥。 嘗試以下四種簡單的習慣，這些習慣可以助您改善睡眠質素，使您整天保持精力充沛。   - ### 增加鎂的攝入 根據研究顯示，即使我們的飲食中只是少量缺乏鎂，也會使我們難以入睡。多吃富含鎂的食物，例如綠葉蔬菜、小麥胚芽、南瓜籽、黑巧克力、牛油果和杏仁，可有助您更快入睡。   - ### 睡前遠離電腦及電話 電腦和電話所發出的藍光會阻止褪黑激素的分泌，並影響睡眠質量，所以上床睡覺前一小時，盡量遠離屏幕，並在床上保持無電話狀態，以避免“社交時差”。   - ### 使用AYO 抗時差改善睡眠眼鏡 如果您是科技迷，您會為得知AYO使用經科研證實的特定波長藍光以改善我們的睡眠週期而感到興奮 。電子設備一般會發出“不良”的藍紫色光，而AYO則發出“好”的藍綠色光。早上使用可使我們的生理時鐘恢復原狀或提升至更好的狀態。而在出門工作前，只需戴上[AYO抗時差改善睡眠眼鏡](https://www.theartistry.com.hk/products/light-therapy-system?_pos=1&_sid=a7ab2cf76&_ss=r) 20分鐘，便不需再為時差和輪班工作而感到煩惱。AYO將有助您整天保持清醒同時在晚上擁有良好的睡眠質素。   - ### 使用香薰療法 天然精油對於緩解因壓力所引起的睡眠問題特別有效。 香薰的香氣通過鼻子進入頭骨，觸發邊緣系統和杏仁核以調節我們的情緒。睡前亦可使用含薰衣草成分的面膜以減輕壓力或嘗試使用連孕婦都適用的[This Works 深層睡眠舒壓噴霧](https://www.theartistry.com.hk/products/this-works-deep-sleep-pillow-spray?_pos=5&_sid=d1b18210a&_ss=r)，它含有薰衣草、岩蘭草和洋甘菊等天然成分 ，經臨床證實可有助更快入睡，醒來時精神煥發。   - ### 進行運動 運動鍛練有助您更快入睡，並改善睡眠質素。 研究顯示，有氧運動會促進內啡肽的釋放和提升核心體溫，使身體保持警覺和清醒狀態。約一個小時後，隨著內啡肽水平和體溫下降，有助加強睡意，使我們更容易入睡。   - ### 冥想 正念冥想可以消除因擔心生活上各種問題而產生的壓力，有助對抗失眠並改善睡眠質素，使您將精力集中在冥想當下，而非生活中的煩惱和難題。 這類鎮靜心靈的療法還可以調節您的呼吸及身體的休息時間。   保持良好的睡眠從來都沒有捷徑，所以早睡早起是一個好選擇。只要不影響您睡眠習慣，您亦可以小睡15至20分鐘以緩解白天的困倦 。 相信大家都知道充足的睡眠能預防身體出現毛病，所以從今天起，追求健康的您與我們一同養成良好的睡眠習慣吧！   [![Shop Now](https://no-cache.hubspot.com/cta/default/5631379/32dcf035-f220-41cf-a190-59024096280d.png)](https://cta-redirect.hubspot.com/cta/redirect/5631379/32dcf035-f220-41cf-a190-59024096280d) [Previous Post](https://blog.theahomebeauty.com/zh-hk/laser-a-targeted-beauty-fix?hsLang=zh-hk) [Next Post](https://blog.theahomebeauty.com/zh-hk/%E4%BD%BF%E7%94%A8%E5%BE%AE%E9%87%9D%E6%BB%BE%E8%BC%AA%E9%80%B2%E8%A1%8C%E5%BE%AE%E9%87%9D%E7%9A%84%E5%A5%BD%E8%99%95?hsLang=zh-hk) Share: #### Comments ((0)) [Back to Blog](https://blog.theahomebeauty.com/zh-hk) - 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