![](https://media-proc.singtao.ca/photo.php?s=https://media.singtao.ca/wp-content/uploads/dushi_toronto/../rtnews/2023/10/istockphoto-1332798293-612x612.jpg&f=jpeg&w=696&q=75&v=1)
【星島都市網】近日天氣反覆,早晚溫差較大,整體溫度亦明顯降低,而且季候風不斷。在換季氣候改變下,睡眠質量最易受到影響,對於本身已有失眠問題人士,睡眠不足情況自更堪憂。註冊中醫師張勇教大家從起居習慣上配合氣候變化,並進行針對性的食療,以至進行穴位按摩等等,加以調理身體,提升睡眠質量,預防失眠問題。
換季2大情況易失眠
張勇醫師表示,換季時候由於日照時間改變,以及溫度變化,於這兩種情況下,較易令人出現睡眠質量變差,甚至失眠的情況,而秋季是收斂的季節,人體也要相應配合,故宜比平日更早些入睡,養成早睡早起的睡眠習慣,而早起還可以幫助舒展肺氣,有利整體健康。
中醫理論認為,氣血的運行是有特定的規律,一天之內,在不同的時間,氣血會依序運行至不同的臟腑經絡,若日常起居能順應這個自然規律,則能使人體正氣內存,不易被外邪所侵。
人體經絡運行時間:
- 晚上9時到11時,是三焦經的循行時間,此時宜靜心作睡前準備。
- 11時至1時氣血循行至膽經,是睡眠的時間,宜保持情緒穩定,不宜思慮過多,並盡量於11時前睡覺。
- 1時至3時是肝經的循行時間,此時宜熟睡,以確保肝臟功能的正常,可以維持正常的疏通調節功能,以增強對抗疾病的能力。
換季10款食物預防失眠 安神助眠補肝腎
中醫學上,秋季屬於收斂的季節,人體亦要迎合氣候轉變,方可改善及提升睡眠質量。張勇醫師表示,針對性地食用能助安神、寧心,以至有益肝臟及腎臟的食物,均能有效預防失眠。
4款食物防失眠 心煩宜吃百合
以下4款食物分別改善不同睡眠問題,包括心煩、虛煩、心悸而引致的睡不安寢等。
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/a92280113607714a3da809557dd3ed37/2023-10/1_14.png)
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6款藥材改善臟腑機能 提升睡眠質量
另外,以下6款中藥材亦有助改善睡眠質量,例如麥冬。食物例子、功效及食用宜忌如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/f87ddf1c56df5a32a2adb122b98b9567/2023-10/14_1_17.png)
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男士防失眠湯水食療 推薦4款安神補肝腎
要更有效地預防失眠,除了改善起居習慣,張勇醫師建議可飲用能強化身體機能的湯水及茶療,內外進行的整體調理。他分別按照男士及女士的體質特性所需,提供不同的食療選擇。
3款男士適用的湯水及茶療為:姬松茸蟲草花栗子核桃湯、党參淮山百合腰果湯、花旗參麥冬茶,用料、製法及功效等如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/24b0461bad544ead392e06ba534f1394/2023-10/33_17.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/66e9db9207dfddca3f1d76f01f5e19d5/2023-10/34_16.png)
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另外,男士預防失眠宜飲養陰、清心助眠茶的療。張勇醫師表示,可以飲用「花旗參麥冬茶」,功效、材料、做法如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/d0eeaeed8f09a1e4535d8a99ccc5184c/2023-10/51_5.png)
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女士防失眠湯水食療 推薦3款減壓健脾
男女體質有別,女士的睡眠困擾亦有所不同,部分女性的思慮較多,常有情緒易見低落的情況,加上如壓力大,失眠情況會更甚。
張勇醫師建議女士們,可飲用以下2款茶療及1款湯水,加以調理,提升睡眠質量。
當中,2款茶療分別包括「酸棗仁枸杞子茶」及「合歡花茶」,製法簡易:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/ce3dd905a0c319076b64276114499c79/2023-10/59_2.png)
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另外,女士預防失眠宜飲健脾益氣、安神的湯水。張勇醫師推薦「百合安神湯」,其功效、材料、做法如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/b45f29434454baf0faa8a89027bb1157/2023-10/72_1.png)
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按摩2大穴位改善失眠 增強助眠效果
要改善睡眠質量,避免失眠困擾,除了飲食上作出調節,日常亦可藉助按摩穴位來加以配合,增強助眠效果。
張勇醫師建議按摩以下2個有助安眠的穴位:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/9eb7d36ae6d2e9f778f16c012ae6a157/2023-10/82_2.png)
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