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褪黑激素是什麼?怎麼吃才最有效?

作家相片: 自然原力自然原力

已更新:2022年12月19日


褪黑激素是什麼?


褪黑激素是身體會製造的一種天然賀爾蒙,主要是用來調節我們的睡眠循環。平常生活中有許多因素導致褪黑激素的不平衡,使晚上睡眠品質受到影響,但我們能可以在正確的時間補足褪黑激素來改善我們的睡眠品質。


簡單來說,褪黑激素就是告訴我們大腦要睡覺的訊號,如果晚上睡前沒有足夠的量會影響睡眠品質跟時間,這就是為什麼許多人調時差時會補充褪黑激素來告訴大腦要休息。


通常褪黑激素會在睡前兩個小時左右開始分泌,但是並不會馬上讓你想睡覺,當體內累積一定的量之後,大腦就知道要休息了。睡眠6小時左右褪黑激素就會開始慢慢減少,直到我們醒來為止。


褪黑激素搭配CBD可以說是達到助眠效果的最佳選擇之一,CBD可舒緩神經緊繃、減輕壓力、消除痠痛、讓身心感到更放鬆;搭配褪黑激素能補足體內分泌不足或缺乏的部分,使身體更容易處於放鬆又容易入眠的狀態。


應該怎麼吃才能有效幫助睡眠?


褪黑激素CBD油、軟糖:

睡前半小時將CBD油滴在舌下停30秒左右再吞下,透過舌下吸收能使身體快速的吸收營養,半小時左右就會開始感覺到效果;另外也可以將CBD油滴在食物或是飲料裡一同食用,透過消化系統吸收,需要等1小時左右才會感覺到效果。


褪黑激素CBD膠囊:

睡前1小時前服用;膠囊是透過消化系統吸收,吞下後需等1小時左右才會感覺到效用。



吃了之後還需要注意什麼?


褪黑激素是會被藍光抑制住的。之所以我們白天曬太陽會有精神是因為太陽光裡的藍光會讓體內的褪黑激素降到最低,而3C產品裡的藍光也會影響到褪黑激素的分泌,所以晚上睡不好的人,睡前盡量避免看太多手機跟電視喔。


為什麼吃了之後還是睡不好?


最有可能的原因就是攝取過量的咖啡因。大部分的人一天中多少都會喝咖啡或是茶,但是攝取過量的話會導致晚上體內還有殘留咖啡因,造成神經緊繃無法放鬆入眠。睡不好的朋友們建議減少咖啡因的攝取量,並且避免在接近傍晚時攝取咖啡因。


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