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我哋好多人都鐘意
飲杯咖啡開始新嘅一日

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又可能會飲杯酒嚟完結一日

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又或者其他種類嘅酒

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但原來呢兩種物質

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酒精同咖啡因
都會對我哋嘅睡眠產生驚人嘅影響

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〔與科學共枕〕

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（沉思音樂）

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由咖啡因開始講

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咖啡因屬於一類藥物

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我哋叫佢做精神興奮劑

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而大家都知咖啡因會提神

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會整醒佢哋

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但其實起碼有兩樣

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咖啡因嘅隱藏特點

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係有啲人唔知嘅

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第一種就係咖啡因嘅作用時間

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咖啡因，對一般成人嚟講

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會有我哋講嘅半衰期

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大約係 5-6 個鐘左右

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意思就係過咗大概 5-6 個鐘

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仲有一半嘅咖啡因

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仍然喺你嘅系統中循環

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亦都代表佢仲有四份一嘅壽命

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大槪 10-12 個鍾

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換句話講

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當你喺晏就兩點飲咗杯咖啡

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咁有接近四份一嘅咖啡因

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喺午夜嘅時候仲喺你大腦到

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結果就令人更難以入睡

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甚至難以成晚安睡

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呢個就係咖啡因第一個特點

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第二個咖啡因嘅問題係

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佢可以改變你嘅睡眠質素

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有啲人可能會同我講

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我係嗰啲可以晚餐飲特濃咖啡

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然後瞓得著又唔會醒嘅人嚟

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但即使係真嘅

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原來咖啡因係可以減低

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我哋嘅深層非快速眼動睡眠嘅數量

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第三、四期嘅非快速眼動睡眠係

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算係一種恢復性深度睡眠

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結果你第二朝起身

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就唔會覺得精神

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覺得瞓覺冇幫你差到電

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但你唔記得你起過身

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唔記得瞓唔著

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所以你冇咗個連繫

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但就算係咁，你之後就會發現自己

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喺朝早飲兩杯咖啡提神

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而唔係一杯

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咖啡因講完啦，宜家到酒精

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因為酒精可能係其中一種

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比人誤解得最多嘅安眠工具

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事實係，佢絕對唔係安眠工具

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而且為你帶嚟睡眠問題

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仲起碼有三種方法咁做

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首先，酒精屬於一類藥物

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我哋稱之為鎮靜劑

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但鎮靜唔係睡眠

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而研究教識咗我哋呢兩樣嘢

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係幾唔同嘅

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鎮靜嘅情況下

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我哋就停止咗大腦細胞發射

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特別係大腦皮層嘅

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但咁唔係自然嘅睡眠

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事實係喺深層非快速眼動睡眠期間

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舉個例你個腦做到好出色嘅協調

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可以將十萬個細胞

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突然之間全部發射出嚟

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然後佢哋就會全部靜哂

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然後又一齊發射之後又靜哂

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製造出呢啲深層非快速眼動睡眠

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嘅強大腦電波

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呢個就係第一種方法

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點解酒精會帶嚟問題

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我哋誤以為鎮靜係深層睡眠

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酒精嘅第二個問題

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係佢實際上會破壞你嘅睡眠

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瞓覺嘅時候酒精可以觸發同激活

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神經系統入面

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一種我哋叫戰鬥或逃跑分支

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咁就會成晚令你醒得更頻密

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加上酒精仲會增加咗

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大腦釋放嘅警覺化學物質

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又再一次破壞你嘅睡眠

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第三同最後一樣酒精同睡眠嘅問題

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就係酒精實際上會阻擋咗

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你嘅快速眼動睡眠同睡夢

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而我哋之後嘅集數就會學到

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REM 又或者叫快速眼動睡眠

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同埋睡夢都會帶嚟一系列好處

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好似情緒健康

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精神健康，甚至係創造力

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我唔係嚟教你點生活

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我唔係要啲好循規蹈矩嘅生活

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我只係個科學家

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我想嘗試同做嘅係提供資料比大家

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了解咖啡因同酒精與睡眠嘅關係

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咁你就可以用知識做決定

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當想將睡眠健康放第一嘅時候

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你自己決定點生活先係最好