晝夜節律和失眠

<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”>&nbsp;<span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”><span style=”background-color:#ffffff”>晝夜系統基本上是身體的生物鐘，負責維持各種身體過程（例如體溫、食慾和睡眠）的日常節律。健康的晝夜節律有助於我們在白天感到清醒，同時讓我們在夜晚安靜地熟睡。</span></span></span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>多年來，無數研究人員和教授一直在研究晝夜節律，而加利福尼亞州聖地亞哥</span><span style=”box-sizing:border-box”>索爾克</span><span style=”box-sizing:border-box”>研究所（</span><span style=”box-sizing:border-box”>Salk Institute</span><span style=”box-sizing:border-box”>）的</span><span style=”box-sizing:border-box”>Satchidananda Panda</span><span style=”box-sizing:border-box”>博士可說是這個領域的領導人物，他對這個主題進行了一些具</span><span style=”box-sizing:border-box”>有</span><span style=”box-sizing:border-box”>創新性和深刻見解的研究。</span><a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>壹柒藥妝店</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product-category/%e5%a3%af%e9%99%bd%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>壯陽藥</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product-category/%e6%98%a5%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>春藥</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product-category/%e6%98%a5%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>媚藥</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product-category/%e6%8c%81%e4%b9%85%e6%b6%b2/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>持久液</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>增大丸</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>增大軟膏</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>威而鋼</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>犀利士</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利勁</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>樂威壯</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利吉</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/japantengsu/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本藤素</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/cialis/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>cialis</span></span></span></span></u></a></p>

<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”>&nbsp;</p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”hypothalamus” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>關於下丘腦的一些信息</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>Panda</span><span style=”box-sizing:border-box”>博士的研究重點是作為晝夜節律構建模塊的基因和細胞。他的研究特別關注大腦的一個部分，這個稱為下丘腦的部分控制晝夜節律，並分泌一些激素來影響身體的不同部位。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>在</span><span style=”box-sizing:border-box”>下丘腦中，對晝夜節律起作用的特定部分被稱為視交叉上核，它根據我們處身的光亮或黑暗的環境，調節我們體內的時鐘。當光線通過眼睛和神經到達大腦深處，大腦便接收到有關我們環境的信息。大腦收到信息後，會向大腦的另一部分發送信息，科學家稱這個部分為松果腺。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>松果腺也被認為是</span><span style=”box-sizing:border-box”>&ldquo;</span><span style=”box-sizing:border-box”>第三隻眼睛</span><span style=”box-sizing:border-box”>&rdquo;</span><span style=”box-sizing:border-box”>，在</span><a href=”https://www.iherb.com/c/ayurvedic-herbs” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>阿育吠陀</a><span style=”box-sizing:border-box”>醫學中，它被稱為第三眼脈輪（</span><span style=”box-sizing:border-box”>Ajna chakra）</span><span style=”box-sizing:border-box”>。松果體負責釋放</span><a href=”https://www.iherb.com/c/melatonin” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>褪黑素</a><span style=”box-sizing:border-box”>，這種</span><span style=”box-sizing:border-box”>物質</span><span style=”box-sizing:border-box”>是睡眠所不可或缺的。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”melatonin” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>褪黑素和晝夜節律</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>褪黑素是松果腺釋放的天然</span><span style=”box-sizing:border-box”>&ldquo;</span><span style=”box-sizing:border-box”>困倦</span><span style=”box-sizing:border-box”>&rdquo;</span><span style=”box-sizing:border-box”>激素。它在晝夜節律中起著很大的作用。褪黑素在一天裡的不同周期被分泌到體內，幫助維持我們大多數人習慣的日夜睡眠</span><span style=”box-sizing:border-box”>&nbsp;-</span><span style=”box-sizing:border-box”>覺醒週期。松果腺在黑暗時會製造和分泌更多的褪黑素，在光亮的時候會減少產量。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>雖然每個人都會產生褪黑素，但隨著年齡增長，分泌的量會減少。褪黑素的分泌在我們生命的最初幾個月開始，然後一直增加，直到在成年早期達到頂峰。在那之後，大多數人的褪黑素分泌會減少，直到它只相等於以前的一小部分；這可以解釋為什麼一些老年人較難入睡。這也是</span><a href=”https://www.iherb.com/c/melatonin” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>褪黑素補充劑</a><span style=”box-sizing:border-box”>經常被用來幫助改善失眠、時差紊亂和輪班工作障礙的原因。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>建議劑量：睡前一至兩小時攝入</span><span style=”box-sizing:border-box”>3-5</span><span style=”box-sizing:border-box”>毫克。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”jetlag” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>時差紊亂和晝夜節律</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>我們體內的時鐘非常依賴於我們的環境以及我們如何與之互動。當飛機航程在短時間內將我們帶到不同的時後，時差紊亂會出現，使我們失去晝夜節律，因為我們沒有足夠的時間進行調整。下機後第一天的症狀通常較為嚴重，而我們的晝夜節律會慢慢開始嘗試自我糾正。服用褪黑素補充劑和在適當時間處於光亮環境中，可以幫助減少時鐘重置所需的時間。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>時差的症狀</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>白天嗜睡</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>需要時無法入睡</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>警覺性下降</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>認知能力和記憶力下降</span></li>
</ul>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”shiftwork” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>輪班工作障礙和晝夜節律</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>我們的晝夜節律是設置為白天清醒和夜晚困倦。因此，需要在晚上長時間熬夜和白天睡覺的工作時間表，可使我們的生物鐘變得不正常。當夜間工作者的晝夜節律開始促進睡眠時，他們常會在班次結束後發生</span><span style=”box-sizing:border-box”>&ldquo;</span><span style=”box-sizing:border-box”>睡眠債務</span><span style=”box-sizing:border-box”>&rdquo;累</span><span style=”box-sizing:border-box”>積的情況。相反的情況發生在白天，晝夜節律促進警覺性、防止睡眠。最好的解決方案是建立睡眠錨，即每天睡覺的特定時間。在所選的睡眠時間內限制光線是至關重要的，也可以使用褪黑素來幫助入睡。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>輪班工作障礙的症狀</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>睡眠質量下降</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>睡眠量減少</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>睡眠債務增加</span></li>
</ul>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”sleepwake” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>非</span></strong><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>24</span></strong><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>小時睡眠</span></strong><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>-</span></strong><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>覺醒障礙和晝夜節律</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>非</span><span style=”box-sizing:border-box”>24</span><span style=”box-sizing:border-box”>小時睡眠</span><span style=”box-sizing:border-box”>-</span><span style=”box-sizing:border-box”>覺醒障礙是晝夜節律每次運行超過</span><span style=”box-sizing:border-box”>24</span><span style=”box-sizing:border-box”>小時所導致的。此症在盲人患者中最常見，因為患者無法接收來自光照的刺激和提示；但是也有一些患者是沒有視力問題的。改善方法是訓練晝夜節律，這主要通過補充褪黑素來幫助。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>非</span><span style=”box-sizing:border-box”>24</span><span style=”box-sizing:border-box”>小時睡眠</span><span style=”box-sizing:border-box”>-</span><span style=”box-sizing:border-box”>覺醒障礙的症狀</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>白天嗜睡</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>間歇性失眠</span></li>
</ul>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>褪黑素以外</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>除</span><a href=”https://www.iherb.com/c/melatonin” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>褪黑素</a><span style=”box-sizing:border-box”>外，還有其他天然補充品可用於處理失眠症，如</span><a href=”https://www.iherb.com/c/valerian” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>纈草根</a><span style=”box-sizing:border-box”>和</span><a href=”https://www.iherb.com/c/chamomile” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>洋甘菊</a><span style=”box-sizing:border-box”>；它們是通過影響身體的不同過程來幫助入睡，與褪黑素有所不同。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”valerian” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>纈草根和睡眠</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>幾百年來，</span><a href=”https://www.iherb.com/c/valerian” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>纈草根</a><span style=”box-sizing:border-box”>一直被用於茶和其他自然療方，以幫助減少焦慮和促進睡眠。它所含有的一些化合物（包括生物鹼和</span><a href=”https://www.iherb.com/c/flavonoids” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>類黃酮</a><span style=”box-sizing:border-box”>）具有讓人感到安靜的作用。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>它並含有</span><a href=”https://www.iherb.com/c/gaba” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>G&gamma;-氨基丁酸（GABA）</a><span style=”box-sizing:border-box”>，</span><span style=”box-sizing:border-box”>GABA</span><span style=”box-sizing:border-box”>是我們大腦中的神經遞質，作用是降低神經元活性及阻止一些信息抵達腦中樞。纈草根所含有的化合物可刺激大腦中的</span><span style=”box-sizing:border-box”>GABA</span><span style=”box-sizing:border-box”>受體，最終可導致困倦和安靜。雖然纈草根是一些失眠藥物的不錯的替代品，但它有一些副作用，在使用前應該先與醫生討論。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>纈草根可能有這些副作用：</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>嗜睡</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>頭暈</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>腹痛（攝入大劑量時）</span></li>
</ul>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”chamomile” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>洋甘菊和睡眠</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><a href=”https://www.iherb.com/c/chamomile” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>洋甘菊</a><span style=”box-sizing:border-box”>是一種天然草本植物，被用於防炎、防焦慮和幫助入睡已有數千年的歷史。洋甘菊中的</span><a href=”https://www.iherb.com/c/flavonoids” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>類黃酮</a><span style=”box-sizing:border-box”>和芹菜素等化合物與大腦中的</span><a href=”https://www.iherb.com/c/gaba” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>GABA</a><span style=”box-sizing:border-box”>受體結合，可讓人感到安靜，或有助於促進睡眠。洋甘菊是極為常見的草本補充劑，通常是安全的，但要使用應與醫生討論，以確保沒有任何禁忌症或潛在的藥物相互作用。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>洋甘菊可能有這些副作用：</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>增加其他藥物的抗凝血作用</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>皮炎</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>過敏症患者的過敏反應</span></li>
</ul>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>還有</span><span style=”box-sizing:border-box”>許多其他草本補充劑和茶被用於幫助睡眠，包括</span><a href=”https://www.iherb.com/c/gaba” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>檸檬薄荷</a><span style=”box-sizing:border-box”>、</span><a href=”https://www.iherb.com/c/lavender-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>薰衣草</a><span style=”box-sizing:border-box”>、</span><a href=”https://www.iherb.com/c/Passion-Flower” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>西番蓮</a><span style=”box-sizing:border-box”>和</span><a href=”https://www.iherb.com/c/magnolia-bark-relora” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>木蘭樹皮</a><span style=”box-sizing:border-box”>。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><a id=”hygiene” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>保持良好的睡眠衛生</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>良好的睡眠習慣（也稱為睡眠衛生），對預防失眠有很大的幫助。美國國家睡眠基金會指出，良好的睡眠衛生包括：</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>在睡覺前避免使用尼古丁和咖啡因等興奮劑</span></strong></li>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>睡覺前不要進食可能影響睡眠的食物，</span></strong><span style=”box-sizing:border-box”>包括辛辣食物、柑橘類水果、肥膩的食物和碳酸飲料──這些東西都可能導致胃部不適和影響睡眠</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>建立良好的睡眠程序。</span></strong><span style=”box-sizing:border-box”>這可以能包括拉伸、睡覺前閱讀或睡前洗澡。良好的睡眠程序會告訴你的身體和大腦你準備睡覺，讓它們幫助你慢慢準備好。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>將</span></strong><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>白天的小睡時間限制於</span></strong><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>30</span></strong><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>分鐘內。</span></strong><span style=”box-sizing:border-box”>小睡不是夜間睡眠的良好替代品，但可以在必要時幫助保持良好的情緒和警覺性。小睡的時間要短，以免影響夜間入睡。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>保持良好的睡眠環境。</span></strong><span style=”box-sizing:border-box”>避免手機、電腦和電視屏幕的光，因為它們可能成為過度的環境光源，會干擾睡眠並導致不必要的精神刺激。如果你要使用它們，請考慮佩戴阻擋藍光的眼鏡。你也可以檢查手機中的顯示設置，有些設備具有會過濾藍光的夜間設置。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>創造舒適感。</span></strong><span style=”box-sizing:border-box”>枕頭和床墊應該是溫度合適和舒適的，以幫助保持良好的睡眠。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>通過鍛煉幫助安眠。</span></strong><span style=”box-sizing:border-box”>進行有氧運動，例如在睡覺前騎自行車或步行最多</span><span style=”box-sizing:border-box”>10</span><span style=”box-sizing:border-box”>分鐘，可以對夜間睡眠質量產生很大影響。然而，睡眠前進行過度或劇烈運動可對睡眠產生負面影響，每個人情況不同。</span><a href=”https://17tengsu.com.tw/product/joker/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本</span><span style=”font-family:calibri”>JOKER</span><span style=”font-family:宋体”>持久液</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/pjur/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國金剛持久液</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/ribenyelang/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本夜狼</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/hot/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>奧地利</span><span style=”font-family:calibri”>HOT</span></span></span></span></u></a>&nbsp;<a href=”#reviews”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本</span><span style=”font-family:calibri”>NEO XXX</span><span style=”font-family:宋体”>持久液</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/climax/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>印度神油</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/lvqishichijiuye/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>綠騎士持久液</span></span></span></span></u></a>&nbsp;<a href=”https://17tengsu.com.tw/product/2h2d/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>2h2d</span></span></span></span></u></a>&nbsp;
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<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>晝夜節律是我們體內的生物鐘，控制著我們睡眠的情況和睡眠的時間。晝夜節律的調節中樞是大腦中的下丘腦，起作用的特定部分是視交叉上核。大腦的這部分通過眼睛接收信息，並向松果腺發送信號，以控制褪黑素的釋放。白天分泌的褪黑素較少，幫助保持清醒；夜間褪黑素分泌較多，以促進睡眠。外源性</span><a href=”https://www.iherb.com/c/melatonin” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>褪黑素</a><span style=”box-sizing:border-box”>或其他天然助眠方法（如</span><a href=”https://www.iherb.com/c/valerian” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>纈草根</a><span style=”box-sizing:border-box”>和</span><a href=”https://www.iherb.com/c/chamomile” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>洋甘菊</a><span style=”box-sizing:border-box”>），或可對許多晝夜節律紊亂或睡眠障礙情況提供幫助。</span></p>