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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