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[最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 征服傷人的睡眠壓力循環 ##### 指導 你的睡眠與心理健康之間有著長期的關係，而且是錯綜複雜的關係。可試著簡化一切，讓自己別過度掙扎，才能有所進步。 上一次更新：2022年7月6日 5 分鐘閱讀時間 - 壓力顯然是獲得充足睡眠的障礙，當睡眠品質開始惡化時，你應對壓力的能力也會受到影響。 - 只需對環境和日常生活進行簡單的改變便可改善睡眠，並大幅提升你的訓練進度。 - 向睡前小酌說不，並將看電視改成閱讀小說，讓你不只是「心情好」，也能一夜好眠。 深入閱讀……  人生無常，因此[壓力也很無常](https://open.spotify.com/episode/4cT1N7A5D7R7VmyLNqGXaX)。有時感到壓力的時間很短，例如待辦事項太多時。其他時候，壓力會持續得更久 (因為不斷害怕被裁員，或者過度擔心健康或人際關係)，而唯一比心智更受折磨的就是你的睡眠。這當中有個與生理極為相關的原因，瞭解個中原理有助你累積身體所需的睡眠時間，並持續朝著健康的目標邁進。 ## 壓力如何壓垮睡眠 壓力情境會觸發你的交感神經系統，即戰鬥或逃跑反應，向大腦示意有事情不太對勁，這會刺激壓力荷爾蒙皮質醇的釋放。加州大學洛杉磯分校的醫學系教授 Jennifer Martin 博士解釋，在生命受到威脅時 (例如有車無視停車標誌時，你快速轉向避開) 這會是好事，但如果你正準備平靜就寢，那就是理所當然的障礙了。身為臨床睡眠專家的 Martin 說，當你在緊張時刻後鑽進被窩，而且沒有做任何事來妥善地降低皮質醇，這時就像是和帳篷外的熊同眠 (即使這並不會真的發生)。不論這隻熊是你的經濟危機，還是為了通過一門課而必須考取高分的考試，抑或是和你最好的朋友吵架，她說：「我們的大腦都會有同樣的反應：讓我們保持清醒。」  ## (喪失) 睡眠如何引爆壓力 現在，從另一面來思考：你大概注意到，睡不好時感覺很糟，讓人更難處理各種壓力，而這就是所謂的惡性循環。Martin 說，這是因為睡眠可調節身體的[壓力反應系統](https://www.nike.com/tw/a/how-sleep-affects-the-immune-system)。缺乏睡眠會讓壓力反應保持活躍，這可能會讓你更痛苦。睡眠醫學、神經學和行為睡眠醫學的專科認證醫師 Meredith Broderick 醫學博士表示，除此之外，睡眠不足還可能導致易怒、焦慮、情緒變化和注意力衰退等問題。 睡眠期間，大腦也會清理掉可能會減緩思考、推理、理解和感知的[心智垃圾](https://www.nike.com/tw/a/3-mental-shifts-to-push-past-a-workout-plateau)。Broderick 說，大腦同時也會鞏固記憶和學習，並透過其他各種生理過程來促進大腦控制情緒與心情等區域的平衡。錯過了睡眠可帶來的諸多好處，可能會對你的健康之旅造成嚴重打擊。 Martin 表示，儘管只要一晚睡不好就可能讓你隔天狀態不佳，但[連續四個晚上失眠](https://www.nike.com/tw/a/what-is-acute-insomnia)才會對你的心理狀態造成真正的傷害。她繼續說道：「原本只是有點沮喪的事會變得難以承受，而有趣的挑戰也會突然成為極大的問題。」她還補充說，疲憊時的想法會變得比較負面，而在[《睡眠研究期刊》](https://onlinelibrary.wiley.com/doi/abs/10.1111/jsr.13022)上發表的一項研究證實：持續五天睡不好的人會較嚴厲看待令人愉悅的照片。她表示，你可能也會對身邊的人[亂發脾氣](https://www.nike.com/tw/a/how-to-control-your-reactivity-with-the-pause)，而且較缺乏動力來維持平常的健康習慣。 如果你覺得自己正緩緩接近失眠的臨界點，可採取以下建議，讓壓力與睡眠保持距離。 1. __避開酒精。__ 如果你在睡前常會用一杯葡萄酒或啤酒來舒緩壓力，請就此罷手。Martin 說，許多人將酒精視為避開壓力的方法，而在夜晚時更覺得如此。他們以為酒精可以讓人昏昏欲睡，但實際上喝酒只是充足睡眠的另一個障礙。她解釋說：「[酒精會騙人](https://www.nike.com/tw/a/how-drinking-affects-recovery)。一開始讓你感到放鬆想睡，但大約三小時後，在開始代謝酒精時，你會變得更清醒，而這會擾亂你的睡眠。」因此，睡前別再小酌一杯了，改為自己倒杯無咖啡因的花草茶 (例如洋甘菊茶)，有些研究顯示這可促進更深沉的睡眠。 2. __將壓力觸發因子留在臥房外。__ 你睡覺的房間應該是安靜的環境，可以讓人休息和放鬆。Martin 表示，臥房不該是 (再次強調：不該是) 你工作、讀書、付帳單、看新聞或是與伴侶爭執的地方。她說明，你越是能將壓力來源與你的[睡眠聖殿](https://www.nike.com/tw/a/the-science-of-sound-sleep)隔開，便越能在心理上讓壓力遠離被窩。 3. __選擇放鬆的活動。__ 打造放鬆的例行儀式，可包含一種或多種能令你平靜的活動，以便做好一夜好眠的準備。Martin 說，閱讀 (最好是實體的書籍或雜誌，而不要看螢幕) 有助你的大腦暫時拋開焦慮的想法。她還建議寫日記，並著重在當天最重要的部分或令你心存感激的事，這有助你將混亂的思緒代換成樂觀的想法。如果感到自在的話不妨試試冥想，幫助自己轉換至休息與消化模式。另外，也能嘗試聆聽放鬆的音樂，這[就像冥想一樣](https://www.nike.com/tw/a/6-simple-meditation-tips)可降低皮質醇並釋放多巴胺，讓你從戰鬥或逃跑反應轉變為安眠模式。研究顯示，每晚都聽音樂的人將可越睡越香甜。 在一天結束時，睡眠和壓力會相互影響。如果不同時關注兩者，你就無法在任何方面取得進展。 文字：Ronnie Howard 插圖：Sophi Gullbrants ## 快來看看 需要更多協助來降低皮質醇濃度？不妨透過 Nike Training Club 應用程式中的「每日動得更起勁」計畫，讓運動成為一種習慣。接著利用你充分休息後的大腦，在 nike.com 專家分享的文章資訊庫中吸收更多睡眠知識。 [下載 NTC](niketrainingclub://x-callback-url/program)[與 Nike 一起學習](https://www.nike.com/stories/coaching) 初始發布：2022年7月25日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [雜誌](https://about.nike.com/zh-Hant/magazine) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [雜誌](https://about.nike.com/zh-Hant/magazine) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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