fdgfdgf: 睡眠不好的痛苦誰知道?

睡眠不好的痛苦誰知道?


15 Nov 2022 at 11:19pm
調查顯示,台灣每5人就有1人會產生睡眠困擾。身心科醫師說,睡眠困擾除了能透過藥物治療外,也可用飲食、運動,及培養有助睡眠的生活習慣來改善,從根本做起才是一場好覺的開始。

睡不好影響多 情緒差還影響工作效率

身心科醫師李旻珊建議,有睡眠困擾時要先尋求專業醫師的協助,並找出影響睡眠的原因,讓醫師判斷是否要開立處方藥物。長期睡眠品質不佳可能會造成情緒低落、容易操心等心理負擔外,白天也會容易不專心,導致學習或工作效率低落。

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3種助眠營養素 幫助你睡好氣色好

李旻珊指出,消化道健康和情緒以及睡眠息息相關,因此如何挑選助眠的食物就很重要,若有睡眠困擾,可透過以下營養素來幫助自己:

1.色胺酸

色胺酸是製造快樂荷爾蒙「血清素」的原料,可以幫助放鬆情緒,也可以合成誘發睡意的「褪黑激素」。因此多吃起士、牛奶、豆類、魚類、瘦肉、堅果等富含色胺酸的食物都能幫助入睡。



2.Omega-3多元不飽和脂肪酸

Omega-3有助於「褪黑激素」產生作用,幫助入睡,可以吃些鮭魚、鯖魚、堅果、酪梨、黃豆類製品。



3.乳酸菌

研究發現,消化道菌叢和情緒以及睡眠有相關,補充適量且適合的乳酸菌,甚至能改變菌叢生態幫助入睡,睡眠好自然氣色也好。

醫師親授3種好眠小撇步

李旻珊也分享3種能夠幫助維持睡眠品質的小撇步:

1.睡前點精油 幫助放鬆

在睡前選用精油配方可以幫助放鬆,她個人偏好將岩蘭草、乳香、苦橙3種精油混合使用,可穩定情緒,達到助眠效果。韓國奇力片官網韓國奇力評價韓國口服犀利士kellett films評價韓國奇力片效果韓國奇力片成分韓國奇力片副作用





2.助眠飲食

也推薦民眾試試將無糖豆漿、香蕉、堅果一起打成飲品,不但可以攝取豐富的色胺酸,還可以當做健康、無負擔的早餐。



3.補充適量的乳酸菌

忙碌的生活難免會讓飲食不均衡,更別說想要餐餐吃到含有色胺酸或Omega-3的食物。但補充乳酸菌就會相對簡單,民眾可以嘗試補充適量的乳酸菌來幫助睡眠。

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