睡眠退化：中年以後我們大腦的睡眠能力會減弱 下視丘的生理時鐘中樞 退黑激素還有壓力激素皮脂醇之前的配合都會變差 所以睡眠也是會隨著年紀變大而退化的 就像是心肺肌力功能一樣 如果又合併一些身心問題 像是慢性壓力 憂鬱 焦慮 也都會造成大腦功能的失調 讓大腦晚上沒有辦法好好執行睡眠這個功能 影響睡眠品質深層睡眠：透過慢波slow wave 腦細胞實際的漲縮 腦血流減少 有多的空間讓腦脊髓液進去把腦細胞白天產生的各種垃圾帶走 神經內科醫師都把這個叫做"到笨掃"淺層睡眠（REM sleep）： 則是把我們前一天學的重要東西 從海馬迴佔存記憶體搬到大腦皮質變成長期記憶 也會透過作夢等方式 把不必要阿薩不魯的情緒連結消除 保持大腦長期運做的效能長期使用BZD類安眠藥 大腦是發生實質的改變腦細胞GABA的受體會變的不敏感 你的用藥劑量很容易要越用越高才有效而且沒有這個藥的時候你會變的更難睡“The best bridge between despair and hope is a good night’s sleep.” – E. Joseph Cossman
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感冒怎麼都不會好？
### Cold Recovery Routine- [ ] Rest hard：Sleep is your best defense. Rest as much as possible. Take short naps if you feel fatigued. - [ ] Conserve energy：Your immune system needs energy to fight. Avoid workouts, cold exposure, and intentionally fasting. - [ ] Hydrate and nourish：Water helps regulate temperature and flush out waste. Eat light but nutritious food to support recovery.- [ ] Take preventative measures regularly: Wear a mask, practice hygiene and ensure comfort when there is a risk. - [ ] Clear the battlefield (post-recovery)：Cardio can help clear lung residue and speed up full recovery.- [ ] Well-being lifestyle on a regular basis is fundamental. #v_dataset
Hi, I'm Vincent. I'm here to share the latest scientific knowledge on longevity, mind-body, and performance. I hope it'll be helpful~嗨，我是黃康銘。這邊會分享有關老化長壽、身心健康、高效表現的科學新知，希望對大家有幫助～
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