---
title: "按穴道、喝牛奶　助你好眠 - FoodNo1.com"
description: "根據流行病學調查顯示，約30％人有睡眠障礙問題，工時長、用腦過度、夜生活豐富、酗酒過量，睡不好導致偏頭痛、精神不濟都是常見的狀況，睡眠是人體的基本生理需求，睡眠期間也牽涉到很多身體系統，如呼吸道、精神及神經系統，許多器官也都在睡眠期間努力代謝工作。 口服褪黑激素　頭暈、嗜睡副作用褪黑激素是..."
url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3233-2016-08-03-06-17-04.html"
date: "2026-05-28T05:37:32+00:00"
language: "zh-TW"
---

#  按穴道、喝牛奶 助你好眠

  No.1 Admin   [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2016年8月01日    點擊數: 1802

 ![](https://foodno1.com/images/obhealthno1/2016-08/37bf09bf35.jpeg)

根據流行病學調查顯示，約30％人有睡眠障礙問題，工時長、用腦過度、夜生活豐富、酗酒過量，睡不好導致偏頭痛、精神不濟都是常見的狀況，睡眠是人體的基本生理需求，睡眠期間也牽涉到很多身體系統，如呼吸道、精神及神經系統，許多器官也都在睡眠期間努力代謝工作。

#### 口服褪黑激素 頭暈、嗜睡副作用

**褪黑激素**是腦內分泌的一種荷爾蒙，有協助睡眠的功能，天黑時開始分泌，分泌的高峰期約在凌晨2點到4點，褪黑激素在黑暗中才分泌的多，因此若有失眠問題，關燈睡覺更能夠協助精神放鬆，更早入睡，褪黑激素有口服藥劑，在睡前3小時服用效果最佳，市售的藥品多有頭暈，嗜睡、嘔吐的副作用。

#### 降低平均體溫、代謝 自然入睡

長時間睡眠品質差恐引發精神方面疾病，短時間的睡不好也可能導致頭腦較遲鈍、免疫力下降、記憶力差等症狀，若有失眠問題可以將身體的手或腳伸出棉被外，試著降低平均體溫，讓大腦在低溫時，降低代謝率，調整到想睡覺的狀態，呼吸會越來越平順，自然就會入睡。

#### 服安眠藥 睡前半小時到1小時佳

如吃了1顆安眠藥仍睡不著，不可再吃第2顆，以免導致罹癌機率增加，服用安眠藥時間，以睡前半小時到1小時最佳，過度服用可能會造成藥物成癮，產生藥物耐受性，造成長期增加藥量，卻越來越無效的情形。

#### 牛奶、香蕉、穴道按摩可助眠

中醫師廖婉絨表示，可以服用牛奶、香蕉、優酪乳等幫助入眠，也可以藉由穴道按摩放鬆身體，另外，可以強迫起床時間，限制每日金的時間，充足日晒也有幫助，如此一來，對於生理時鐘的調整也有很大的功效。(文章授權提供／優活健康網)

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