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- [新品發售](https://www.nike.com/tw/w/new-mens-3n82yznik1)
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- [運動生活](https://www.nike.com/tw/w/mens-lifestyle-shoes-13jrmznik1zy7ok)
- [Jordan](https://www.nike.com/tw/w/mens-jordan-shoes-37eefznik1zy7ok)
- [跑步](https://www.nike.com/tw/w/mens-running-shoes-37v7jznik1zy7ok)
- [足球](https://www.nike.com/tw/w/mens-soccer-shoes-1gdj0znik1zy7ok)
- [籃球](https://www.nike.com/tw/w/mens-basketball-shoes-3glsmznik1zy7ok)
- [健身與訓練](https://www.nike.com/tw/w/mens-training-gym-shoes-58jtoznik1zy7ok)
- [網球](https://www.nike.com/tw/w/mens-tennis-shoes-ed1qznik1zy7ok)
- [滑板](https://www.nike.com/tw/w/mens-skateboarding-shoes-8mfrfznik1zy7ok)
- [涼鞋與拖鞋](https://www.nike.com/tw/w/mens-sandals-slides-fl76znik1)
- [Nike By You](https://www.nike.com/tw/w/mens-nike-by-you-shoes-6ealhznik1zy7ok)
- [越野跑步](https://www.nike.com/tw/w/mens-acg-trail-running-shoes-75jcnz93bsdznik1zy7ok)
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- [外套與背心](https://www.nike.com/tw/w/mens-jackets-vests-50r7yznik1)
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- [Jordan](https://www.nike.com/tw/w/mens-jordan-apparel-37eefz6ymx6znik1)
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- 依運動項目選購
- [跑步](https://www.nike.com/tw/w/mens-running-37v7jznik1)
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- [足球](https://www.nike.com/tw/w/mens-soccer-1gdj0znik1)
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- [網球與匹克球](https://www.nike.com/tw/w/mens-tennis-ed1qznik1)
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- 配件與裝備
- [所有配件與裝備](https://www.nike.com/tw/w/mens-accessories-equipment-awwpwznik1)
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- [女款](https://www.nike.com/tw/women)
- 精選
- [新品發售](https://www.nike.com/tw/w/new-womens-3n82yz5e1x6)
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- [選購所有特惠商品](https://www.nike.com/tw/w/womens-sale-3yaepz5e1x6)
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- [所有鞋款](https://www.nike.com/tw/w/womens-shoes-5e1x6zy7ok)
- [運動生活](https://www.nike.com/tw/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok)
- [Jordan](https://www.nike.com/tw/w/womens-jordan-shoes-37eefz5e1x6zy7ok)
- [跑步](https://www.nike.com/tw/w/womens-running-shoes-37v7jz5e1x6zy7ok)
- [健身與訓練](https://www.nike.com/tw/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok)
- [網球](https://www.nike.com/tw/w/womens-tennis-shoes-5e1x6zed1qzy7ok)
- [足球](https://www.nike.com/tw/w/womens-soccer-shoes-1gdj0z5e1x6zy7ok)
- [籃球](https://www.nike.com/tw/w/womens-basketball-shoes-3glsmz5e1x6zy7ok)
- [涼鞋與拖鞋](https://www.nike.com/tw/w/womens-sandals-slides-5e1x6zfl76)
- [Nike By You](https://www.nike.com/tw/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok)
- [越野跑步](https://www.nike.com/tw/w/womens-acg-trail-running-shoes-5e1x6z75jcnz93bsdzy7ok)
- [服飾](https://www.nike.com/tw/w/womens-apparel-5e1x6z6ymx6)
- [所有服飾](https://www.nike.com/tw/w/womens-apparel-5e1x6z6ymx6)
- [機能訓練必備單品](https://www.nike.com/tw/w/womens-back-to-basics-5e1x6zkkjj)
- [上衣與 T 恤](https://www.nike.com/tw/w/womens-tops-t-shirts-5e1x6z9om13)
- [運動內衣](https://www.nike.com/tw/w/womens-sports-bras-40qgmz5e1x6)
- [長褲與內搭褲](https://www.nike.com/tw/w/womens-pants-tights-2kq19z5e1x6)
- [短褲](https://www.nike.com/tw/w/womens-shorts-38fphz5e1x6)
- [連帽上衣與運動衫](https://www.nike.com/tw/w/womens-hoodies-pullovers-5e1x6z6rive)
- [外套與背心](https://www.nike.com/tw/w/womens-jackets-vests-50r7yz5e1x6)
- [裙子與洋裝](https://www.nike.com/tw/w/womens-skirts-dresses-5e1x6z8y3qp)
- [端莊穿著](https://www.nike.com/tw/w/modest-wear-22fj5)
- [孕婦系列](https://www.nike.com/tw/w/maternity-fl9s)
- [大尺碼](https://www.nike.com/tw/w/womens-plus-size-apparel-5e1x6z6ymx6z8mjm2)
- [全天候裝備](https://www.nike.com/tw/w/womens-acg-apparel-5e1x6z6ymx6z93bsd)
- 依運動項目選購
- [瑜伽](https://www.nike.com/tw/w/womens-yoga-5e1x6zanrlj)
- [跑步](https://www.nike.com/tw/w/womens-running-37v7jz5e1x6)
- [健身與訓練](https://www.nike.com/tw/w/womens-training-gym-58jtoz5e1x6)
- [籃球](https://www.nike.com/tw/w/womens-basketball-3glsmz5e1x6)
- [網球與匹克球](https://www.nike.com/tw/w/womens-tennis-5e1x6zed1q)
- [高爾夫](https://www.nike.com/tw/w/womens-golf-23q9wz5e1x6)
- [足球](https://www.nike.com/tw/w/womens-soccer-1gdj0z5e1x6)
- [滑板](https://www.nike.com/tw/w/womens-skateboarding-5e1x6z8mfrf)
- [越野跑步](https://www.nike.com/tw/w/womens-trail-running-5e1x6z75jcn)
- 配件與裝備
- [配件與裝備](https://www.nike.com/tw/w/womens-accessories-equipment-5e1x6zawwpw)
- [手提袋與背包](https://www.nike.com/tw/w/womens-bags-backpacks-5e1x6z9xy71)
- [襪子](https://www.nike.com/tw/w/womens-socks-5e1x6zuwr3)
- [帽款與頭飾](https://www.nike.com/tw/w/womens-headwear-31btsz5e1x6)
- [兒童款](https://www.nike.com/tw/kids)
- 精選
- [新品發售](https://www.nike.com/tw/w/new-kids-3n82yzv4dh)
- [暢銷商品](https://www.nike.com/tw/w/kids-best-76m50zv4dh)
- [開學造型](https://www.nike.com/tw/w/back-to-school-840ik)
- [運動裝備](https://www.nike.com/tw/w/kids-gym-running-22fovzv4dh)
- [日常穿搭](https://www.nike.com/tw/w/kids-lifestyle-13jrmzv4dh)
- [Nike x 樂高®](https://www.nike.com/tw/lego)
- [全天候裝備](https://www.nike.com/tw/w/kids-acg-93bsdzv4dh)
- [Nike Teens](https://www.nike.com/tw/teens)
- 鞋款
- [所有鞋款](https://www.nike.com/tw/w/kids-shoes-v4dhzy7ok)
- [運動生活](https://www.nike.com/tw/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok)
- [Jordan](https://www.nike.com/tw/w/kids-jordan-shoes-37eefzv4dhzy7ok)
- [足球](https://www.nike.com/tw/w/kids-soccer-shoes-1gdj0zv4dhzy7ok)
- [跑步](https://www.nike.com/tw/w/kids-running-shoes-37v7jzv4dhzy7ok)
- [籃球](https://www.nike.com/tw/w/kids-basketball-shoes-3glsmzv4dhzy7ok)
- 服飾
- [所有服飾](https://www.nike.com/tw/w/kids-apparel-6ymx6zv4dh)
- [上衣與 T 恤](https://www.nike.com/tw/w/kids-tops-t-shirts-9om13zv4dh)
- [運動內衣](https://www.nike.com/tw/w/kids-sports-bras-40qgmzv4dh)
- [連帽上衣與運動衫](https://www.nike.com/tw/w/kids-hoodies-pullovers-6rivezv4dh)
- [長褲與內搭褲](https://www.nike.com/tw/w/kids-pants-tights-2kq19zv4dh)
- [短褲](https://www.nike.com/tw/w/kids-shorts-38fphzv4dh)
- [外套與背心](https://www.nike.com/tw/w/kids-jackets-vests-50r7yzv4dh)
- [全天候裝備](https://www.nike.com/tw/w/kids-acg-apparel-6ymx6z93bsdzv4dh)
- 依照年齡分類
- [大童 (7-14 歲)](https://www.nike.com/tw/w/big-kids-agibjzv4dh)
- [小童 (4-7 歲)](https://www.nike.com/tw/w/little-kids-kids-6dacezv4dh)
- [嬰幼兒 (0-4 歲)](https://www.nike.com/tw/w/baby-toddler-kids-2j488zv4dh)
- 依運動項目選購
- [足球](https://www.nike.com/tw/w/kids-soccer-1gdj0zv4dh)
- [跑步](https://www.nike.com/tw/w/kids-running-37v7jzv4dh)
- [籃球](https://www.nike.com/tw/w/kids-basketball-3glsmzv4dh)
- [健身與訓練](https://www.nike.com/tw/w/kids-training-gym-58jtozv4dh)
- [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh)
- [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh)
- [手提袋與背包](https://www.nike.com/tw/w/kids-bags-backpacks-9xy71zv4dh)
- [襪子](https://www.nike.com/tw/w/kids-socks-uwr3zv4dh)
- [帽款與頭飾](https://www.nike.com/tw/w/kids-hats-55olazv4dh)
- [特惠商品](https://www.nike.com/tw/w/sale-3yaep)
- 特惠商品
- [選購所有特惠商品](https://www.nike.com/tw/w/sale-3yaep)
- [熱銷商品](https://www.nike.com/tw/w/sale-best-3yaepz76m50)
- [最後機會](https://www.nike.com/tw/w/sale-low-inventory-3yaepz52uxv)
- [男款特惠商品](https://www.nike.com/tw/w/mens-sale-3yaepznik1)
- [鞋款](https://www.nike.com/tw/w/mens-sale-shoes-3yaepznik1zy7ok)
- [服飾](https://www.nike.com/tw/w/mens-sale-apparel-3yaepz6ymx6znik1)
- [配件與裝備](https://www.nike.com/tw/w/mens-sale-accessories-equipment-3yaepzawwpwznik1)
- [女款特惠商品](https://www.nike.com/tw/w/womens-sale-3yaepz5e1x6)
- [鞋款](https://www.nike.com/tw/w/womens-sale-shoes-3yaepz5e1x6zy7ok)
- [服飾](https://www.nike.com/tw/w/womens-sale-apparel-3yaepz5e1x6z6ymx6)
- [配件與裝備](https://www.nike.com/tw/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw)
- [兒童款特惠商品](https://www.nike.com/tw/w/kids-sale-3yaepzv4dh)
- [鞋款](https://www.nike.com/tw/w/kids-sale-shoes-3yaepzv4dhzy7ok)
- [服飾](https://www.nike.com/tw/w/kids-sale-apparel-3yaepz6ymx6zv4dh)
- [配件與裝備](https://www.nike.com/tw/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh)
- 依運動項目選購
- [足球](https://www.nike.com/tw/w/sale-soccer-1gdj0z3yaep)
- [跑步](https://www.nike.com/tw/w/sale-running-37v7jz3yaep)
- [籃球](https://www.nike.com/tw/w/sale-basketball-3glsmz3yaep)
- [健身與訓練](https://www.nike.com/tw/w/sale-training-gym-3yaepz58jto)
- [網球](https://www.nike.com/tw/w/sale-tennis-3yaepzed1q)
- [SNKRS](https://www.nike.com/tw/launch)
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靈感
# 一夜好眠，跑出卓越
##### 指導
專家表示，睡眠可能是提升運動表現的出色利器。本文將告訴你如何改善睡眠，藉此跑出最佳成績。
上一次更新：2021年11月22日
4 分鐘閱讀時間
你或許不是專業跑者，但每天仍花了將近三分之一的時間在訓練上。或者說，你至少應該如此。
醫學博士 Cheri Mah 表示，七至九小時的睡眠是你訓練的祕密武器，能好好地為體能「電池」充電。Cheri Mah 是加州大學舊金山分校人體體能表現中心醫師科學家，也是 Nike Performance Council 成員，專精於菁英運動員的睡眠與表現。Mah 博士說：「你可以用六小時的睡眠將『電池』充到 60% 的電量，然後迅速耗盡體力。也能每晚充到 80%、90% 或 100% 的電量，然後看看自己能有什麼樣的表現。」
Mah 表示，如果睡眠時間不足，整個人就會每況愈下。她提供了以下的例子：
__01. 腦袋會變得不夠靈活。__熬夜整整 24 小時不睡覺，所造成的認知和運動神經損傷相當於血液裡有 0.1% 的酒精濃度，這已超過酒駕的法令上限。
__02. 較容易生病。__睡眠時間維持在 6 小時以下者，得到一般感冒的機率是睡眠時間 7 小時以上者的四倍。
__03. 體重可能會增加。__長期睡眠不足，會讓瘦體素和類生長激素 (調節饑餓的荷爾蒙) 產生變化，這時就會想以含大量飽和脂肪和糖分的食物來填飽自己。
然而對運動員來說，接下來的內容可能令人高興不起來。Mah 目前的研究發現，多日睡眠不足可能會改變協調模式和生物力學。她說：「這當然會對運動表現帶來影響，但另一個潛在的影響就是，這樣的人往後受傷的機率可能較高。」
綜觀以上各點，為何 70% 的美國成人無法每晚達到建議的睡眠量？Mah 回答：因為充足睡眠就像騰出時間規律運動或健康飲食一樣，都很困難。
## 簡單的改變
打造睡前儀式。
Mah 說，許多人陷入只睡六小時以下的惡性循環，就是因為他們沒有為自己的身體做好睡眠的準備。她表示：「總不能在高速公路上時速飆到 115 公里，然後突然停下來，正如我們不能一整天都很緊繃，然後突然跑去睡覺。這就是為何要有個放鬆的例行活動。」
Nike 跑步全球總教練 Chris Bennett 認為這類活動不必很複雜或很長。他說：「即使只是在床邊放一本書，並閱讀個五分鐘，都可以傳遞訊號給你的身體，讓身體知道睡覺的時間到了。」Mah 補充說明，如果花幾分鐘的時間寫日記、做伸展運動或呼吸練習，也同樣有效。
她說，讓自己處於準備就寢的心境，會讓你更快入睡、睡得更沉且更長。她說道：「就像肌肉一樣，如果你做好準備，夜晚身體恢復的能力就會越來越好。」
## 「總不能在高速公路上時速飆到 115 公里，然後突然停下來，正如我們不能一整天都很緊繃，然後突然跑去睡覺。」
__Cheri Mah__
醫學博士、加州大學舊金山分校人體體能表現中心醫師科學家兼 Nike Performance Council 成員
## 更多進步秘訣：
__01. 設定就寢提醒。__
NBA、NFL 和美國職棒大聯盟球隊顧問 Mah 說：「對我指導的許多運動員來說，最有效的轉變就是找出固定的放鬆活動，接著是固定的睡眠時程，也就是每天同一時間就寢和起床。他們非常重視優質的睡眠，重視程度不亞於自己訓練的各個層面。」
__02. 寫下待辦清單。__
Mah 每晚經常都會寫下待辦事項，作為她睡前儀式的一部分。她說：「這有助我處理日常事務並瞭解明天該做些什麼，而且還能減輕認知負擔。我的腦袋不會一直轉個不停，更容易入睡。」她還補充說明，研究顯示，會鉅細靡遺寫下待辦清單的人，比不寫的人更快睡著。
__03. 週末不要睡懶覺。__
如果你平日早上 7 點起床，但週末會睡到早上 10 點，這多出來的睡眠時間就相當於每個週末搭飛機往返紐約和舊金山 (畢竟你體內的生理時鐘不知道要在星期五晚上按下「停止」鍵)。Mah 說，睡眠科學家稱之為「社交時差」，這可能會讓人感到昏沉懶散。如果想要整個禮拜都處於最佳狀態，就要維持固定的起床時間。而且如果天氣允許的話，早上去曬曬太陽有助於讓生理時鐘維持良好的作息。
初始發布：2021年11月22日
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