你是否曾經感到總是睡不夠？或是想不起來上次體會到神清氣爽的早晨是什麼時候？這可能不只是單純的疲勞，而是長期睡眠不足的你，正在積累「睡眠負債」！
什麼是睡眠負債？
睡眠負債，顧名思義，就是我們欠下的睡眠時間。每當我們睡眠不足時，身體就會開始積累這筆「債務」。想像一下，如果你每天應該睡8小時，但連續幾天只睡了6小時，那麼你就欠下了好幾個小時的睡眠債。
這個概念聽起來似乎很簡單，但它對我們的健康影響可是大得驚人！根據最新研究，即使我們在週末試圖「補眠」，也無法完全抵消這種影響。
睡眠負債如何影響我們的身心？
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注意力下降：睡眠不足會讓我們難以集中精神，容易分心。美國華特里德陸軍研究所的研究證實，即使連續三天每晚睡足8小時，也無法完全恢復因睡眠不足而降低的注意力。
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情緒波動：是不是覺得自己最近特別容易發脾氣？睡眠負債可能是元凶之一。
免疫力降低：睡眠不足會削弱我們的免疫系統，讓我們更容易生病。
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代謝紊亂：最新研究表明，即使在週末補眠，也無法逆轉工作日睡眠不足所導致的代謝紊亂和潛在的體重增加。
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記憶力衰退：充足的睡眠對於鞏固記憶至關重要，睡眠負債會影響我們的學習和記憶能力。
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心血管健康：研究表明，長期睡眠不足會增加高血壓、糖尿病、心臟病和中風的風險。
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認知功能退化：日本精神科醫師樺澤紫苑指出，每天睡眠時間不足6小時的人，其認知功能和作業能力可能會退化到與「徹底未眠」相當的程度。更糟糕的是，我們可能甚至察覺不到自己的能力下降。
七題檢測出你是否已欠下了睡眠負債
耳鼻喉科診所院長張益豪在臉書粉專發文，若想自我檢測有無睡眠負債，可以透過以下七道題目來評估：
- 必須設鬧鐘才能起床（1分）
- 早上起不來，睡醒後沒有神清氣爽的感覺（1分）
- 上午時常昏昏欲睡（1分）
- 時常在大眾運輸工具或沙發上打瞌睡（1分）
- 一躺到床上便立刻入睡（1分）
- 每周至少有3天在不同時段就寢（1分）
- 假日的睡眠時間比平日多2小時以上（3分）
依照回答計算自己的總分：
- 滿分9分，代表睡眠負債即將破產，需要立刻讓自己充分休息
- 6分以上則是睡眠負債嚴重，需改善生活模式
- 3分以上，可能正在累積睡眠負債
- 1分以上代表你擁有良好睡眠
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若為0分是沒有睡眠負債的理想狀態
爆睡兩天其實根本沒用？重新認識週末補眠
許多人在經歷勞累的週間後，習慣在週末放肆大睡特睡，甚至睡到下午才起床，認為這樣可以彌補上班日少睡的時間。但其實但研究表明這可能會打亂我們的生理時鐘，反而越睡越累！
當我們在週末大幅改變睡眠時間時，會造成所謂的「社會性時差（social jet lag）」：也就是說，若是週末兩天都比平常晚起三小時，那到了星期一早上６點鬧鐘響起時，我們的身體可能還處於凌晨3點的狀態，導致極度不適應和疲勞。如此一來，就像是每個週末都經歷一次時差，對我們的生理時鐘造成嚴重干擾。
此外，美國華特里德陸軍研究所的研究證實，平日睡眠不足造成的注意力低下，即使花３天的時間、每天睡８個小時，也無法使注意力恢復到原本的程度。而不規律的睡眠模式可能增加慢性疾病的風險，包括高血壓、糖尿病和心臟病。
「週末睡到自然醒」，顯然並不是解決睡眠不足的最佳辦法。
因此，專家建議，週末的起床時間最好不要比平日晚超過2小時，如果想多睡，也寧可選擇早點上床，或是進行短暫的午睡（15-20分鐘），而不是睡到很晚。
如何有效償還睡眠負債？
根據史丹佛大學的研究，即使只是每天0.7小時的睡眠負債，也可能需要長達3週的時間才能完全償還。所以不要期待一兩天就能解決問題，保持良好的睡眠習慣才是關鍵。
首先，我們可以想辦法提升睡眠品質，常見的方法有：
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創造理想的睡眠環境：確保臥室夠暗、夠安靜、溫度適中。如果需要，可以使用眼罩或耳塞來幫助入睡。喜歡的話也可以使用香薰，讓睡覺這個件事更令人期待，促使我們早點就寢。
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限制使用電子設備：藍光會抑制褪黑激素的分泌，影響我們的睡眠質量。睡前1-2小時請遠離手機、平板等電子設備。
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別吃太飽：在睡前3～4小時用完晚餐，最晚不超過9點，且7～8分飽即可，避免增加胃的消化作用時間而影響睡眠品質。若是怕半夜起來上廁所，睡前減少攝取大量水份，也能幫助改善這個情形
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放鬆技巧：嘗試冥想、深呼吸或漸進式肌肉放鬆等技巧，幫助身心放鬆，更容易入睡。
許多要求高品質睡眠的人，如演員、運動員等等，都會建立睡前儀式，如閱讀紙本書籍、書寫待辦清單來清空思緒，或是準備一份專屬於自己的睡前音樂播放清單。
從調整一週的睡眠作息開始，找回好精神
改變作息當然不是這麼簡單的事，不過我們可以從小目標做起。
日本精神科醫師樺澤紫苑建議，可以從調整一週的作息開始：
- 嘗試用一週的時間，每天比平常多睡1小時。
- 減少睡前滑手機看劇的時間，或是暫時放下一些家務。
- 保持固定的就寢和起床時間，即使在週末也是如此。
- 觀察這一週的變化，包括工作效率、情緒狀態和整體健康感。
記住，償還睡眠負債不是一朝一夕的事。就像償還金錢債務一樣，需要時間和耐心。持之以恆地保持良好的睡眠習慣，你一定會感受到身心的變化！
Weekend Sleep Binges Don't Work! 7 Shocking Truths About Sleep Debt
Have you ever felt like you're never getting enough sleep? Or can't remember the last time you woke up feeling refreshed? This might not just be simple fatigue, but a sign that you're accumulating "sleep debt"!
What is Sleep Debt?
Sleep debt, as the name suggests, is the sleep time we owe our bodies. Every time we don't get enough sleep, our body starts accumulating this "debt". Imagine if you should be sleeping 8 hours every day, but for several consecutive days, you only sleep 6 hours. You've then accumulated several hours of sleep debt.
This concept might sound simple, but its impact on our health is surprisingly significant! According to the latest research, even if we try to "catch up" on sleep during weekends, we can't completely offset this effect.
How Does Sleep Debt Affect Our Body and Mind?
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Decreased Attention: Lack of sleep makes it difficult for us to concentrate and we're easily distracted. Research from the Walter Reed Army Institute of Research in the U.S. confirms that even after three consecutive nights of 8-hour sleep, it's not enough to fully restore attention levels decreased due to sleep deprivation.
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Mood Swings: Have you noticed yourself getting irritated more easily lately? Sleep debt could be one of the culprits.
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Weakened Immune System: Lack of sleep weakens our immune system, making us more susceptible to illnesses.
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Metabolic Disorders: The latest research shows that even catching up on sleep during weekends cannot reverse the metabolic disorders and potential weight gain caused by sleep deprivation during workdays.
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Memory Decline: Adequate sleep is crucial for memory consolidation. Sleep debt affects our learning and memory abilities.
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Cardiovascular Health: Studies show that long-term sleep deprivation increases the risk of hypertension, diabetes, heart disease, and stroke.
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Cognitive Function Deterioration: Japanese psychiatrist Shiori Kabasawa points out that people who sleep less than 6 hours a day may experience cognitive function and work ability deterioration equivalent to "complete sleeplessness". Worse still, we might not even notice our own decline in abilities.
Seven Questions to Detect If You've Accumulated Sleep Debt
Dr. Chang Yi-hao, director of an otolaryngology clinic, posted on his Facebook page that if you want to self-assess whether you have sleep debt, you can evaluate through the following seven questions:
- You need an alarm clock to wake up (1 point)
- You have trouble getting up in the morning and don't feel refreshed after waking up (1 point)
- You often feel drowsy in the morning (1 point)
- You often doze off on public transportation or on the couch (1 point)
- You fall asleep immediately upon lying down in bed (1 point)
- You go to bed at different times at least 3 days a week (1 point)
- You sleep more than 2 hours longer on weekends compared to weekdays (3 points)
Calculate your total score based on your answers:
- A full score of 9 points indicates that your sleep debt is about to bankrupt you, and you need to rest adequately immediately
- 6 points or more indicates severe sleep debt, requiring lifestyle improvements
- 3 points or more suggests you may be accumulating sleep debt
- 1 point or more indicates you have good sleep habits
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0 points is the ideal state with no sleep debt
Sleeping In on Weekends Doesn't Actually Help? Rethinking Weekend Sleep Recovery
Many people, after a tiring week, tend to sleep excessively on weekends, sometimes even sleeping until the afternoon, thinking this can make up for the sleep lost during workdays. But research shows this might disrupt our biological clock, making us even more tired!
When we drastically change our sleep schedule on weekends, it causes what's called "social jet lag": If we sleep in three hours later than usual on both weekend days, when the alarm goes off at 6 AM on Monday, our body might still be in a 3 AM state, causing extreme discomfort and fatigue. It's like experiencing jet lag every weekend, severely disrupting our biological clock.
Moreover, research from the Walter Reed Army Institute of Research confirms that the decreased attention caused by weekday sleep deprivation cannot be restored to its original level even after three days of 8-hour sleep. Irregular sleep patterns may increase the risk of chronic diseases, including hypertension, diabetes, and heart disease.
"Sleeping in on weekends" is clearly not the best solution to sleep deprivation.
Therefore, experts suggest that weekend wake-up times should not be more than 2 hours later than weekdays. If you want to sleep more, it's better to go to bed earlier or take a short nap (15-20 minutes) rather than sleeping in late.
How to Effectively Repay Sleep Debt?
According to Stanford University research, even just 0.7 hours of daily sleep debt might take up to 3 weeks to fully repay. So don't expect to solve the problem in a day or two; maintaining good sleep habits is the key.
First, we can try to improve sleep quality. Common methods include:
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Create an Ideal Sleep Environment: Ensure your bedroom is dark, quiet, and at a comfortable temperature. If needed, use an eye mask or earplugs to help you sleep. You can also use aromatherapy to make bedtime more appealing and encourage earlier sleep.
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Limit Use of Electronic Devices: Blue light suppresses melatonin secretion, affecting our sleep quality. Stay away from phones, tablets, and other electronic devices 1-2 hours before bedtime.
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Don't Overeat: Finish dinner 3-4 hours before bedtime, no later than 9 PM, and only eat until you're 70-80% full to avoid prolonged digestion that might affect sleep quality. If you're worried about waking up to use the bathroom, reducing fluid intake before bed can also help improve this situation.
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Relaxation Techniques: Try meditation, deep breathing, or progressive muscle relaxation techniques to help your body and mind relax, making it easier to fall asleep.
Many people who require high-quality sleep, such as actors and athletes, establish bedtime rituals, like reading physical books, writing to-do lists to clear their minds, or preparing a personalized bedtime music playlist.
Start by Adjusting Your Sleep Schedule for a Week to Regain Your Energy
Changing your sleep habits isn't easy, but we can start with small goals.
Japanese psychiatrist Shiori Kabasawa suggests starting by adjusting your sleep schedule for a week:
- Try sleeping one hour more than usual every day for a week.
- Reduce time spent on your phone or watching shows before bed, or temporarily set aside some household chores.
- Maintain consistent bedtime and wake-up times, even on weekends.
- Observe changes during this week, including work efficiency, emotional state, and overall health.
Remember, repaying sleep debt isn't an overnight process. Just like repaying financial debt, it takes time and patience. By consistently maintaining good sleep habits, you'll definitely feel the changes in your body and mind!
