睡眠美容

睡眠美容

楊惟婷

 

一、睡眠與皮膚細胞新陳代謝

中醫提倡「靜養陰」,即提醒女性可靠睡眠來維持靜的狀態。尤其夜間睡眠是女性身體得以「補養陰血」的最好機會,女性只要睡眠質量高,則會氣血充盈,體現於面部容光煥發,所以"睡美人"的說法是有科學道理。

 

睡眠對女人來說,其作用不亞於任何養生養顏佳品,也可以說任何化妝品和飲食都比不上睡眠對肌膚的保健作用大。

根據醫學研究指出,人的表皮細胞新陳代謝最活躍的時間是從午夜至清晨2時,能使皮膚保養和修復達到最佳效果。由此可知,熬夜是最能毀容的,因為徹夜不眠將影響細胞再生的速度,導致肌膚老化,這種恐怖的後果會直接反應在女性的臉龐上。

 

因此,患有睡眠障礙的女性,通常會使皮膚真皮下組織微血管的營養供應不足,皮膚顏色晦暗、蒼白,或出現皺紋,甚至變粗糙憔悴。也會造成眼睛周圍皮膚色素的異變,出現黑眼圈,眼圈的變黑是美容大忌。還會使眼白混濁不清,混濁的眼睛給人一種暮氣沉沉的感覺。

 

所以,建議愛美的女性們,如果想保持自己臉部皮膚水噹噹,請務必養成在午夜12時前入睡的習慣。

 

二、睡眠與內分泌規律

 

西醫也認為睡眠對於女性尤為重要。

因為女性受內分泌影響很大,女性一生中內分泌水平會出現多次大幅波動,如月經來潮時、懷孕期間、哺乳階段、絕經之後。如果內分泌發生紊亂,女性就會出現身體的種種不適,臉色也會不好。

 

睡眠是調整內分泌的最佳手段。睡眠質量高、時間夠,則意味著規律的休息得以保證,長此以往,內分泌水平會趨向恆定和規律,當然對女人養生養顏有很大好處。

 

此外,女性在經期因為失血過多,可適當地增加睡眠時間以抵抗疲勞。

 

三、女性七大養顏睡眠法

 

女性朋友可以透過以下良好睡眠習慣來養生養顏﹕

1、夜間11:00–2:00之間是身體淋巴排毒的最佳時間,全身上下的毒素都在這個時間代謝出去,皮膚也不例外。對你的要求是要在這個時間段中熟睡。尤其熟睡時旺盛分泌出來的“成長荷爾蒙”,便能促進細胞分裂,加速肌膚再生活動。如果你要熬夜不睡覺,臉上當然晦暗的。

2、臨睡前應做適當的運動,如散步、柔軟體操等。

3、臨睡前用攝氏36度左右的溫水清洗面部皮膚,或者洗一個舒舒服服的熱水澡。

4、睡前在面部擦些晚霜護膚品。白天,肌膚處于緊張戒備狀態,全部精力都用在了抵擋外界傷害上面。日霜的功能也是以隔離和防護為主。只有在夜間,肌膚才有精力卸下武裝,靜靜地進行修復。同時,當夜晚身體的代謝漸漸變緩慢的時候,肌膚細胞的分裂速度卻比白天快8倍左右,可說事半功倍。

5、此外,晚間保養的概念實際上不止限于使用晚霜,其它睡前保養步驟,如面部的按摩等,讓保養功效在你入眠的“美容黃金時間”靜靜發揮出來,都可以稱為睡眠美容。入睡前所做面部按摩,可用拇指、食指輕揉鼻頭,再用兩手的食指和中指自鼻兩側和額部正中間向兩側輕輕抹擦。

6、睡前不要進食或大量飲用飲料,但在睡前飲半杯溫牛奶,不僅有助睡眠,且對養顏大有裨益。

7、保持室內空氣的清新、濕潤。

 

四、有助睡眠的食物

 

如果想要擁有優質睡眠品質,選對食物也很重要。陳俞穎營養師表示,在晚餐或睡前當肚子飢餓時,可以攝取有助睡眠的3大類食物:

 

1、富含色胺酸的食物

色胺酸(Tryptophan)是天然胺基酸的一種,為大腦製造血清素的原料;而血清素的作用在可減緩神經活動、讓人放鬆、引發睡意。

富含色胺酸的食物如乳製品、堅果類(葵花子、芝麻、南瓜子)、蜂蜜、雞蛋等。

但須注意乳製品選擇以脫脂或低脂為佳,而堅果類屬油脂類,過量攝取將不利於體重的控制。

 

2、富含纖維的碳水化合物的食物

過度飢餓容易使人睡不著,如果非要吃宵夜的話,可以選擇高纖低醣的食物;如一份水果(棒球大小的水果一顆)或是一碗麥片粥、再搭配一杯富含色胺酸的溫牛奶,就是一份助眠又健康的宵夜。

 

3、富含γ-胺基丁酸(GABA)的食物

人睡覺後可消除疲勞,是因為睡眠時會產生γ-胺基丁酸,這是一種人體可自然產生及合成的胺基酸,能調節交感神經系統之作用,以抑制或阻斷神經細胞過度興奮,具有消除神經緊張,舒壓安眠的功能。因此,可多攝取富含GABA之食物,如發芽米、蕈菇類、納豆、番茄、味噌、南瓜、高麗菜、泡菜等。

 

陳俞穎營養師補充表示,良好的睡眠品質不僅能幫助隔天思慮清晰、活力百倍,也是讓體內賀爾蒙正常作用,維持新陳代謝、健康享瘦的重要關鍵。

 

掌握以上幾點飲食要素外,再搭配規律作息,適度運動,以及就寢前先養成培養睡眠情緒(播放輕柔的音樂、少看易使情緒起伏激烈的影集、避免使情緒緊張的遊戲、維持良好舒適的睡眠環境),就可輕鬆擁有一夜好眠!

 

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