Name: 我喜歡睡覺，為什麼我就是睡不著？睡眠醫生為您答疑解惑！ (I like sleep, why do I FIGHT going to bed? A sleep doctor answers your questions!)
Uploaded: 2025-06-04T11:48:16.000Z
Duration: 5 min 48 s

Hey everyone, I'm Dr. Michael Bruce, The Sleep Doctor, and I'm here today to answer some of your questions about sleep.

大家好，我是邁克爾-布魯斯博士，睡眠醫生，今天我來回答大家關於睡眠的一些問題。

祈使句型

Please remember this is not medical advice.

to 不定詞

I just don't have enough information on your personal case to be effective.

我只是沒有足夠的資訊來了解你的個人情況，所以無法有效地幫助你。

You should always contact your physician with these questions as well.

如有這些問題，您也應隨時聯繫您的醫生。

If you have a question that you'd like to see me answer, do me a favor, leave me a comment below or send me an email at AskSleepDoctor.com.

如果您有問題想讓我回答，請幫我個忙，在下面給我留言，或給我發送電子郵件至 AskSleepDoctor.com。

And if you like these videos, I have a ton more on my YouTube channel, so be sure to hit that subscribe button.

如果你喜歡這些視頻，我的 YouTube 頻道上還有很多，一定要點擊訂閱按鈕。

First up is Pat G, and they want to know, does eating a half a banana about one and a half hours before bed help me get to sleep faster and sleep better?

首先是 Pat G，他們想知道，在睡前一個半小時吃半根香蕉是否能讓我更快入睡、睡得更好？

This is an interesting question, so you may have heard that I created a recipe called Banana Tea.

這是一個有趣的問題，所以你可能聽說過我創造了一種名為香蕉茶的食譜。

Remember, bananas are actually nature's sleeping pill.

記住，香蕉其實是大自然的安眠藥。

They're loaded with magnesium, and they can actually help you fall asleep.

它們富含鎂，實際上能幫助你入睡。

However, the big thing to remember is bananas also have a very high glycemic index.

不過，最重要的一點是，香蕉的升糖指數也很高。

So if you're diabetic or somebody that reacts to sugar, you probably want to move that banana out three hours before bed, not one and a half hours before bed.

是以，如果你是糖尿病患者或對糖有反應的人，你可能要在睡前三小時把香蕉拿出來，而不是睡前一個半小時。

Question number two, Crystal wants to know, I tend to get anxiety and my thoughts race when I lie down in bed.

問題二，Crystal 想知道，我一躺在床上就容易焦慮不安，思緒萬千。

I've not been sleeping well the last few nights due to this.

由於這個原因，我最近幾個晚上都睡不好。

Can you please suggest ways I might calm my anxious brain down before bed?

您能告訴我如何在睡前讓焦慮的大腦平靜下來嗎？

My favorite overall technique is called 4-7-8 breathing.

我最喜歡的綜合技巧叫做 4-7-8 呼吸法。

I've done a few videos on them, but I'm going to teach it to you right now.

我已經做了一些關於它們的視頻，但我現在要教你們。

Breathing in slowly for a count of four, hold for a count of seven, and then push out for a count of eight.

慢慢吸氣數到四，保持數到七，然後推出數到八。

This is done slowly and thoughtfully, and you want to be counting in your head.

這個過程要慢慢地、深思熟慮地進行，你要在腦子裡數數。

The reason I want you counting in your head is when you're counting, you can't be thinking about things that worry you, and this technique in particular helps lower your heart rate, and we need a heart rate of 60 or below to get into a state of unconsciousness.

我之所以要你在腦子裡數數，是因為當你數數的時候，你不能去想那些讓你擔心的事情，這個技巧尤其有助於降低你的心率，我們需要心率在 60 或以下才能進入無意識狀態。

Question number three, Kenneth asks, I'm a dolphin chronotype.

第三個問題，肯尼斯問，我是海豚時型。

Your recommended bedtime for me would be 11.50 p.m. and waking up at 6.30 a.m.

您建議我的就寢時間是晚上 11:50，早上 6:30 起床。

However, I find myself done with all my daily activities by 6 to 7 at night.

不過，我發現自己在晚上六七點時就已經完成了所有的日常活動。

How do I fill in six more hours before bedtime, besides TV or reading?

除了看電視或閱讀，我如何在睡前多填滿六個小時？

Any suggestions on what to do with my time?

對於如何打發我的時間，有什麼建議嗎？

Gotta be honest with you, this doesn't feel like a massive problem on my end of the spectrum.

老實說，我覺得這不是什麼大問題。

I would love to have more time in my day, but I get it.

我希望每天能有更多的時間，但我明白。

Maybe you've gone through your activities, maybe you used to go to bed early because you didn't have other things to do.

也許你已經經歷過你的活動，也許你曾經因為沒有其他事情可做而早早上床睡覺。

I think this is the time to either pick up a new hobby, consider journaling to learning more about yourself, or maybe pick up the telephone and call some relatives or some friends that you haven't talked to in a while.

我認為，這時候你可以培養一種新的興趣愛好，考慮寫日記來更多地瞭解自己，或者拿起電話，給一些很久沒有聯繫的親戚或朋友打個電話。

Doing something positive before bed not only helps you fall asleep more quickly, but gives you better dreams.

睡前做一些積極的事情不僅能讓你更快入睡，還能讓你做更好的夢。

Question number four, Ben would like to know, why do I fight just going to bed?

第四個問題，本想知道，我為什麼剛上床就吵架？

I like sleep, I fall asleep easily, I just fight going to bed.

我喜歡睡覺，我很容易入睡，我只是不願意上床睡覺。

So we've seen something that we call sleep procrastination, where people just push and push and push and they wait until their head is bobbing until they fall asleep.

是以，我們看到了一種被稱為睡眠拖延症的現象，人們總是一推再推，直到頭搖晃著睡著為止。

To be honest with you, this feels more like a fear of missing out on something than anything else.

老實說，這種感覺更像是害怕錯過什麼。

Do yourself a favor, set an alarm for when to go to bed and follow it.

幫自己一個忙，設定一個何時上床睡覺的鬧鐘，並按鬧鐘行事。

I promise you, if you just go to bed when the alarm goes off, you'll probably be in much better shape.

我向你保證，如果你在鬧鐘響起時就上床睡覺，你的狀態可能會好得多。

Question number five, Angela would like to know, often as I'm falling asleep but not fully asleep yet, almost in a meditative state, I will hear a loud noise which will only be in my head.

問題五，安吉拉想知道，我經常在入睡但尚未完全入睡，幾乎處於冥想狀態時，會聽到一聲巨響，這聲音只會在我的腦海中響起。

It's kind of like the sound of a motorcycle zooming by or a loud cymbal banging.

這有點像摩托車飛馳而過的聲音，或者是巨大的鈸敲擊聲。

It scares me half to death and I wake up in a panic.

它把我嚇得半死，我在驚恐中醒來。

Remember, I can't diagnose anything over the internet, but this does sound like something that could be neurologic in its origin.

請記住，我不能通過互聯網診斷任何疾病，但這聽起來確實可能是神經系統疾病。

I would definitely want to talk with your neurologist.

我肯定想和你的神經科醫生談談。

If you don't have a neurologist, ask your general practitioner, if you can, about seeing a neurologist who's also board certified in sleep because it sounds like it could be something that's similar to a sleep disorder.

如果您沒有神經科醫生，如果可以的話，請向您的全科醫生諮詢，看一看同時獲得睡眠認證的神經科醫生，因為聽起來這可能與睡眠障礙類似。

Next, Katie would like to know, I lucid dream quite often, one to two a week, and I have most of my life.

接下來，凱蒂想知道，我經常做清醒夢，每週一到兩次，而且我的大部分時間都在做夢。

It's very strange, but I thought everyone did it, but I guess not.

這很奇怪，我以為每個人都會這麼做，但我猜不是。

So, good news, I'm a lucid dreamer as well.

好消息是，我也是一個清醒夢者。

There is no harm that will come to you from lucid dreaming on a regular basis.

經常做清醒夢不會對你造成任何傷害。

In fact, some people might be a little jealous that you have that skill set.

事實上，有些人可能會嫉妒你擁有這樣的技能。

Question number seven, Nora would like to know, this may sound odd, but I've been noticing that eating garlic from the afternoon onward impacts my sleep negatively in that I have a harder time going to sleep.

問題七，諾拉想知道，這聽起來可能很奇怪，但我一直注意到，從下午開始吃大蒜對我的睡眠有負面影響，因為我更難入睡。

Well, we do know that too much garlic can actually exacerbate something called gastroesophageal reflux disease or reflux, and that could easily be something that makes it difficult to fall asleep.

我們知道，過多的大蒜實際上會加劇一種叫做胃食管反流病或反流的疾病，而這很容易導致難以入睡。

So, what I would do is eat all your garlic in the morning and you should be okay.

所以，我的建議是早上吃完大蒜就沒事了。

Finally, a question from Martin, in your honest opinion, are we ever actually going to get rid of daylight saving time?

最後，馬丁想問一個問題，在你看來，我們真的會取消夏令時嗎？

So, the answer is, boy, I sure hope so, but which time slot are we going to choose seems to be the big question.

所以，答案是，孩子，我當然希望如此，但我們選擇哪個時段似乎是個大問題。

Most of the politicians out there have got it wrong.

All of the sleep doctors, and by the way, the American Academy of Sleep Medicine has put out a position paper on this.

所有的睡眠醫生，順便說一句，美國睡眠醫學學會已經就此發表了一份立場文件。

Standard time was created based on your biology.

標準時間是根據你們的生物學特性制定的。

Daylight saving time was based on the economy.

We really don't need daylight saving time anymore.

We actually would much better function if our bodies were all on standard time.

實際上，如果我們的身體都採用標準時間，我們的功能會更好。

Thanks so much to all of you for your questions.

I have plenty more answers to your burning sleep questions, so check out another episode of Ask the Sleep Doctor right here.

我還有更多關於睡眠問題的答案，請點擊這裡查看新一期的 "睡眠醫生問答"。

And remember, if you've got a question you'd like to see me answer, send me an email at AskSleepDoctor.com or drop a comment below.

請記住，如果您有問題想讓我回答，請發送電子郵件到 AskSleepDoctor.com 或在下面留言。

This is Dr. Michael Bruce, the sleep doctor, wishing you sweet dreams.

我是睡眠醫生邁克爾-布魯斯，祝你做個好夢。