{"id":7697,"date":"2017-01-23T00:00:00","date_gmt":"2017-01-22T16:00:00","guid":{"rendered":"\/\/www.afterroberto.com\/?guid=26e6fb4901b41d92128ba14264c0627f"},"modified":"2019-12-09T18:10:05","modified_gmt":"2019-12-09T10:10:05","slug":"%e4%bc%8a%e4%ba%ba%e9%86%ab%e4%ba%8b%ef%bc%9a%e7%9d%a1%e5%89%8d%e6%87%89%e8%a9%b2%e5%81%9a%e4%bb%80%e9%ba%bc%ef%bc%9f","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e4%bc%8a%e4%ba%ba%e9%86%ab%e4%ba%8b%ef%bc%9a%e7%9d%a1%e5%89%8d%e6%87%89%e8%a9%b2%e5%81%9a%e4%bb%80%e9%ba%bc%ef%bc%9f\/","title":{"rendered":"\u4f0a\u4eba\u91ab\u4e8b\uff1a\u7761\u524d\u61c9\u8a72\u505a\u4ec0\u9ebc\uff1f"},"content":{"rendered":"

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\u6587\uff1a\u8a31\u5ae3<\/p>\n","protected":false},"excerpt":{"rendered":"

【明報專訊】說起睡覺，我是最不擅長的了。打從大學時代起功課繁重，就不時失眠，翌日遲遲不能起牀，朝早沒精打采，有如行屍走肉，必須借助咖啡因才能振作。現今做了醫生、母親，兼顧寫作，更是千頭萬緒，諸事紛至沓來，難以入眠。<\/p>\n

我知道這是自己太過緊張、腦袋不能放鬆所致，因此對「如何解決睡眠煩惱」這類文章特別留意；可惜多年來，始終沒有得到什麼有用而實際的建議。<\/p>\n

例如最近一篇訪問職業治療師的報道，強調睡前必定要好好放鬆。他叮囑上牀前兩小時內，不該看電視、用電腦、玩手機等，因為藍光進入眼睛，視交叉神經上核受到刺激，告訴身體要保持清醒。可是要現代人不做這些，不是有點強人所難嗎？<\/p>\n

睡前運動也是不允許的；運動讓體溫上升，心跳加快，即使身軀疲累也睡得不好。狂歡玩樂會令心情亢奮，睡不着覺，必須避免。繼續日間的工作、計劃明天行程、思考重要問題、閱讀嚴肅書籍，全都不能在寢前兩小時內進行，免得耗費心力，增加壓力。<\/p>\n

又不准吃東西，據說會易肥胖，亦增加腸胃負擔，和導致胃酸倒流。吃藥、喝酒、茶、咖啡、汽水，當然不可；連喝水也有限制，擔心飲得太多半夜要上廁所。<\/p>\n

洗個熱水澡吧？不行！中心體溫太高，會破壞睡眠質素。讀小說或看連續劇，可能令人情緒起伏，一時關不掉腦袋的開關，影響睡眠。<\/p>\n

那麼，睡前應該做什麼？我不知道。<\/p>\n

「放空」何其奢侈<\/p>\n

有人說，可以去散步，但未必人人的家樓下都適合睡前散步吧；如果走得滿身大汗，回家冲個熱水浴，豈不是又要等兩個小時才能上牀？做伸展運動是個好主意，可是像我這般貪心的，總忍不住一邊拉筋、一邊看電視或書本，這就犯規了。讀些不經大腦的八卦雜誌、聽音樂、發呆、冥想、盡力什麼都不去想等，固然最好，然而現代人生活忙碌，連吃半小時飯都沒時間；若天天睡前都花一、兩小時「放空」，不是太過奢侈、異想天開了嗎？<\/p>\n

還有一個經常重複的建議：躺了二十分鐘仍睡不着時，就應該起牀離開臥室，去做「別的事情」，等到真的想睡時再回去睡。 那應該做什麼呢？天啊，單是想這個問題，就叫人煩惱得無心睡眠了！<\/p>\n

作者簡介：病理科專科醫生，工作上接觸死亡，故更珍惜生命的善與美<\/p>\n

文：許嫣<\/p>\n

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