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<h1 class="section-heading">老人睡不著？這些改善睡眠的小技巧你一定要試</h1>
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<span>2025-05-20</span>
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<p><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);">隨著年齡的增長，對許多人來說，好睡眠也變得難能可得。不僅是自然老化的結果，跟生活習慣、健康及心理問題也有關，有些長者還會感到在夜間經常醒來，就難以再次入睡。</span></p>
<h2><span style="font-size:22px;"><strong><span style="color:#2c3e50;"><span style="font-family:Arial,Helvetica,sans-serif;">為何常常老人睡不著？</span></span>
</strong>
</span>
</h2>
<p><img alt="老人睡不著，深夜焦慮不安，反覆掙扎於失眠的痛苦。" src="/sh/265/static/picture/content_145a9112-e72d-492b-838c-188cbb076e5b.jpg"></p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><span style="color:#2c3e50;">老人睡不著主要原因來自於荷爾蒙的變化。隨著</span>
<a href="https://www.vinmec.com/eng/article/why-is-it-difficult-to-sleep-the-older-you-get-en"><span style="color:#2c3e50;">褪黑激素</span></a><span style="color:#2c3e50;">和生長激素的分泌逐漸減少，這些負責調節入睡和深度睡眠的激素不足，導致老年人容易失眠或淺眠，無法充足的休息。</span></span>
</span>
</p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><span style="color:#2c3e50;">健康問題也是睡眠障礙原因。像是</span>
<a href="https://www.arthritis.org/health-wellness/healthy-living/managing-pain/fatigue-sleep/sleep-and-pain"><span style="color:#2c3e50;">慢性關節炎</span></a><span style="color:#2c3e50;">的疼痛或夜間頻繁上廁所，這些會讓長輩在半夜頻繁醒來，打斷睡眠，影響到晚上的睡眠。</span></span>
</span>
</p>
<p><span style="color:#2c3e50;"><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;">退休後的生活節奏改變、社交圈縮小，以及對年老的焦慮情緒，也都在一定程度上增加了老年人入睡的障礙。情緒波動和壓力會使人躺在床上時無法放鬆，陷入反覆醒來的惡性循環。</span></span>
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</p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><span style="color:#2c3e50;">老年人的</span><a href="https://www.amjmed.com/article/S0002-93430501056-9/fulltext"><span style="color:#2c3e50;">睡眠結構</span></a>
<span style="color:#2c3e50;">也逐漸改變。深度睡眠的時間減少，而淺眠的時間延長，這使得更易被外界的微小聲音或光線打擾，即使在床上躺了很久，實際進入深度睡眠的時間卻變得越來越少。</span>
</span>
</span>
</p>
<h2><strong><span style="font-size:22px;"><span style="color:#2c3e50;"><span style="font-family:Arial,Helvetica,sans-serif;">長期睡不著對老人的影響</span></span></span></strong></h2>
<p><strong><span style="font-size:22px;"><span style="color:#2c3e50;"><span style="font-family:Arial,Helvetica,sans-serif;"><img alt="老人睡不著，注視時間流逝，感受夜晚無盡的孤寂。" src="/sh/265/static/picture/content_5fa4d7e2-89bd-483a-a54c-51128b976342.jpg"></span></span></span></strong></p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><span style="color:#2c3e50;"><strong>記憶力的衰退</strong>：充足的睡眠能鞏固大腦記憶。老年人若經常睡眠不足，可能會出現短期</span>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5546261/"><span style="color:#2c3e50;">記憶喪失</span></a><span style="color:#2c3e50;">或記憶模糊的情況。</span></span>
</span>
</p>
<p><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);"><strong>提高心血管疾病的風險</strong>：研究顯示，長期睡眠不佳可能會增加血壓，甚至提高中風或心臟病發作的機率。這對本來就容易面臨</span><a href="https://www.cambridge.org/core/books/abs/principles-and-practice-of-geriatric-sleep-medicine/sleep-and-cardiovascular-diseases-in-the-elderly/901041FD911EC220CA5E7D44EBE44BFD" style="font-family: Arial, Helvetica, sans-serif; font-size: 18px;"><span style="color:#2c3e50;">心血管疾病風險</span></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);">的老年人來說，需要特別注意。</span></p>
<p><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);"><strong>對情緒造成負面影響</strong>：許多老年人在長期睡不好後，容易變得</span>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5991956/" style="font-family: Arial, Helvetica, sans-serif; font-size: 18px;"><span style="color:#2c3e50;">情緒不穩</span></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);">、易怒或焦慮，這些情緒問題如果沒能及時處理，可能進一步加重失眠情況，形成惡性循環。</span></p>
<h2><strong><span style="font-size:22px;"><span style="font-family: Arial, Helvetica, sans-serif; color: rgb(44, 62, 80);">改善老人睡眠的實用方法</span></span></strong></h2>
<p><strong><span style="font-size:22px;"><span style="font-family: Arial, Helvetica, sans-serif; color: rgb(44, 62, 80);"><img alt="老人睡不著，即使戴上眼罩，仍無法逃避失眠的困擾。" src="/sh/265/static/picture/content_08e43611-a7a8-4ded-8e61-d9f3d766fbcf.jpg"></span></span></strong></p>
<p><strong><a href="https://www.dedicated.care/articles/maintaining-healthy-sleep-routine-you-age" style="font-family: Arial, Helvetica, sans-serif; font-size: 18px;"><span style="color:#2c3e50;">建立規律的作息</span></a></strong>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);">，每天固定時間睡覺和起床，這有助於長輩調整生理時鐘，讓身體習慣固定的睡眠節奏。</span>
</p>
<p><strong><a href="https://www.sleepfoundation.org/insomnia/older-adults" style="font-family: Arial, Helvetica, sans-serif; font-size: 18px;"><span style="color:#2c3e50;">改善睡眠環境</span></a></strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);"><strong>是關鍵</strong>，房間應保持黑暗、安靜且舒適，溫度適中，避免外界的噪音或光線干擾。使用較舒適的寢具也能幫助身心調節。</span></p>
<p><strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);">避免在</span><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3805807/" style="font-family: Arial, Helvetica, sans-serif; font-size: 18px;"><span style="color:#2c3e50;">睡前攝取咖啡因</span></a></strong>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);">、濃茶或含糖飲料，這些都可能影響睡眠。改喝溫牛奶或洋甘菊茶等有助放鬆的飲料。盡量避免在睡前吃太多食物，以免影響消化進而干擾入睡。</span>
</p>
<p><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);"><strong>運動習慣的養成</strong>對改善睡眠也有正面效果。老年人可每天進行適度的運動，如散步或輕鬆的瑜伽，這有助於身體放鬆和促進深層睡眠，但應避免在睡前劇烈運動。</span></p>
<h2><strong><span style="font-size:22px;"><span style="color:#2c3e50;"><span style="font-family:Arial,Helvetica,sans-serif;">適合老年人使用的睡眠補助品 </span></span></span></strong></h2>
<p><strong><span style="font-size:22px;"><span style="color:#2c3e50;"><span style="font-family:Arial,Helvetica,sans-serif;"><img alt="老人睡不著，心事重重，無法放鬆心情入眠。" src="/sh/265/static/picture/content_97ebb39a-e515-4598-97a7-348b0157fe3c.jpg"></span></span></span></strong></p>
<p><strong><span style="color:#2c3e50;"><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;">1.草本茶 </span></span></span></strong></p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><a href="https://www.luvsleep.com.tw/blogs/%E5%B9%AB%E5%8A%A9%E7%9D%A1%E7%9C%A0%E5%B0%8F%E6%95%99%E5%AE%A4/138229"><span style="color:#2c3e50;">洋甘菊茶</span></a>
<span style="color:#2c3e50;">跟</span><a href="https://www.luvsleep.com.tw/blogs/%E5%B9%AB%E5%8A%A9%E7%9D%A1%E7%9C%A0%E5%B0%8F%E6%95%99%E5%AE%A4/141567"><span style="color:#2c3e50;">薰衣草茶</span></a><span style="color:#2c3e50;">都是常見的助眠茶。洋甘菊茶因為有鎮靜的效果，很適合睡前喝，能幫助舒緩焦慮，讓老人家睡得更沉。薰衣草茶能放鬆心情，減少夜間醒來的次數。這類草本茶成分天然，對身體負擔小，很適合長輩每天飲用。建議在睡前2-3小時喝，不要喝太多，避免影響睡覺時頻尿。</span></span>
</span>
</p>
<p><strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 18px; color: rgb(44, 62, 80);">2.睡眠噴霧 </span></strong></p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><a href="https://www.luvsleep.com.tw/products/plus"><span style="color:#2c3e50;">睡眠噴霧</span></a><span style="color:#2c3e50;">通常會加入薰衣草精油、依蘭精油等放鬆的成分，可以在睡前感到舒服和平靜。噴在枕頭或被單上，香氣釋放出來就能讓長輩更容易入睡。使用睡眠噴霧時要注意，確定不會對精油過敏，並避免噴太多，可以減少因為香氣太濃，反而對睡眠有不利影響。適量使用，能有效提升睡眠品質。</span></span>
</span>
</p>
<p><strong><span style="color: rgb(44, 62, 80); font-family: Arial, Helvetica, sans-serif; font-size: 18px;">3.鎂補充劑</span></strong></p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><a href="https://esmed.org/MRA/mra/article/view/5410"><span style="color:#2c3e50;">鎂</span></a><span style="color:#2c3e50;">有助於放鬆肌肉和穩定神經系統，適量補充鎂可以舒緩焦慮，提升睡眠。長輩可以透過飲食或補充劑來增加鎂的攝取量，像綠葉蔬菜、堅果和全穀類等食物都含有鎂。使用鎂補充劑時，建議不要過量，過多可能會造成腹瀉或增加腎臟負擔。平常也可以從食物中攝取足夠的鎂，讓身體更好地吸收。</span></span>
</span>
</p>
<h2><span style="font-size:22px;"><strong><span style="font-family: Arial, Helvetica, sans-serif; color: rgb(44, 62, 80);">運動改善老人的睡眠品質</span></strong>
</span>
</h2>
<p><strong><span style="color:#2c3e50;"><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;">1. 規律運動</span></span></span></strong></p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10123754/"><span style="color:#2c3e50;">規律運動</span></a><span style="color:#2c3e50;">能調節體內荷爾蒙，特別是褪黑激素。隨著年齡增加，褪黑激素的分泌會變少，常常是入睡困難或睡眠品質變差的原因。規律的運動可以提升褪黑激素的分泌，讓老人家更容易入睡，進入更深的睡眠狀態。</span></span>
</span>
</p>
<p><span style="color:#2c3e50;"><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;">運動也能改善身體的代謝，消耗多餘的能量。對於白天活動量不大的長輩來說，晚上因為身體不夠疲勞而睡不著是常見的問題，透過適度的運動，可以解決這種困擾。</span></span>
</span>
</p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><span style="color:#2c3e50;"><strong>2. 散步</strong></span><br>
<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093382/"><span style="color:#2c3e50;">散步</span></a><span style="color:#2c3e50;">是最簡單又安全，特別適合長輩們的運動。每天30分鐘的散步，不只消耗過多的體力，還能提升心肺功能、促進血液循環，改善晚上的睡眠。研究顯示，散步能有效降低失眠的機率，特別是在下午或傍晚散步，有助於體溫下降，穩定生理時鐘，讓身體更容易進入睡眠。</span></span>
</span>
</p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><span style="color:#2c3e50;"><strong>3. 瑜伽</strong><br>
瑜伽不僅能增強身體的柔軟度和平衡感，還能提升心理健康。許多長輩因為生活壓力或焦慮，睡眠常受到影響，研究指出，透過</span><a href="https://pubmed.ncbi.nlm.nih.gov/19735239/"><span style="color:#2c3e50;">瑜伽</span></a><span style="color:#2c3e50;">、冥想與呼吸練習，可以讓身心放鬆，降低焦慮感，睡眠更加安穩，減少失眠與夜間頻繁醒來的問題。</span></span>
</span>
</p>
<p><span style="font-size:18px;"><span style="font-family:Arial,Helvetica,sans-serif;"><span style="color:#2c3e50;"><strong>4. 運動頻率與強度</strong><br>
對長輩來說，每天在早上或下午的時間進行運動，每週進行至少150分鐘的中等強度運動。這樣的運動</span><a href="https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html"><span style="color:#2c3e50;">頻率</span></a><span style="color:#2c3e50;">不僅能提升體力，也有助於促進夜間的睡眠。不過要注意的是，運動最好不要安排在睡前2-3小時內進行，避免讓身體過度興奮而影響入眠。</span></span>
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