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我在「芳喵隨筆四週年紀念文」中提到的睡前儀式，有不少人在問，「為什麼要做睡前儀式，直接躺去睡不就好了嗎」？「那些步驟怎麼做呢」？我之所以在睡前那麼勤勞，當然是因為那些事情對自律神經的平衡有幫助，並且能帶給我良好的睡眠品質，確保我隔天起床心情愉悅、精神清爽。今天就來詳細說明「睡前儀式」為什麼要做，以及怎麼做。

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為什麼要做「睡前儀式」？對自律神經有好處嗎？

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睡眠品質的好壞，可能在相當大的程度上影響到自律神經的健康，另一方面，入睡時的自律神經狀態，也可能在相當大的程度上影響到睡眠品質，或是根本讓你很難睡著。

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小林弘幸，自律神經專家，在睡前會刻意放空大腦，讓副交感神經開始作用，他這麼說「自律神經必須在睡前做切換，如果維持著沒有放鬆的交感神經模式去睡覺，不但入睡不易，也會比較淺眠，沒有辦法獲得充足的休息」。

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所以，我將能夠使副交感神經開始作用的事情放在睡前做，一方面那些事情可以放空大腦，另一方面對於副交感神經有提升的作用，這能夠讓我在睡前將副交感神經調整到良好的狀態，改善一天累積下來的自律神經失衡，如此，等到睡前儀式完成的時候，自然就比較有睡意，睡的品質也會很好。如果你還在自律神經失調期間，這樣的做法，也會幫助你恢復健康的速度快一點。

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請注意：千萬不要把整個流程搞得跟作戰一樣，這樣的話，你提升的是交感神經，而不是副交感神經，可能反而會造成失眠。雖然剛開始可能會花比較多時間，因為你並不熟悉這樣做，沒關係，過個幾天，你熟悉了這個流程，就會變得比較放鬆，將它變成一個反射性的習慣。

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睡前儀式怎麼做？

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幾點開始做？這要看你打算幾點睡著，醫生的建議是11點要睡著，因為11~1點是分泌褪黑激素的時間，天然的安眠藥。中醫來說，也是養肝的時間。

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我的想法是，不要把自己搞得太焦慮，不要為了趕11點睡覺，把吃晚餐、清理廚房、整理家裡、搞小孩等等的事情全變成戰鬥狀態在做，這樣會延續緊張的交感模式，導致很難睡。更何況，還有感情關係必須經營的話，好歹也要花點時間吧！折衷一點的想，在12點前睡著，至少有賺到一個小時的好處，這樣就好了。

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我自己的時間安排是沒有讀者私訊的話，九點多就開始進行睡前儀式，有讀者私訊的話，最遲10點開始做睡前儀式，這樣在12點前可以睡著，早開始的話就可以趕上11點左右睡著。

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※收拾客廳３分鐘

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簡單地收拾一下客廳，我是只有將茶几上該收到廚房的杯子、垃圾等處理掉，所以花的時間並不長，這是為了讓自己感覺到一天結束了，所有的事情都明天再說，停止想事情。

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※洗澡20分鐘

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專心悠閒地洗，不要邊洗邊想事情，感覺水流、感覺水溫，讓自己放鬆。別洗戰鬥澡。

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※抬腿15-20分鐘

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這一步驟原本是源自於女人愛美的緣故，敷臉的時候順便抬腿，讓腿部消腫，淋巴回流。如果你是男生，這一步驟不做也可以。如果你是女生，想做這個步驟，抬腿很簡單，躺在床上，把腿靠在牆上就可以了，訂個20分鐘的鬧鐘，閉上眼睛，好好享受放鬆寧靜的感覺。如果放個輕柔的音樂更好，之前介紹過「專屬於自律神經的音樂療法」，可以在這時間聽。

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※淋巴按摩10-15分鐘

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可以洗澡的時候順便做，也可以洗完澡使用身體乳液或身體護膚油來做，一樣要放鬆緩慢。我發現如果在抬腿之後做，會覺得小腿的按摩比較容易，腿沒有那麼腫。詳細按摩好處以及方法，請參考「淋巴按摩改善自律神經失調的不適，給自律神經好環境」。

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※伸展操3-5分鐘

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伸展操能把一天緊繃的肌肉都鬆開，也能讓你覺得放鬆許多，提升副交感神經，從瑜伽動作裡挑幾個簡易的，你可以參考這篇「瑜珈－最佳體位分享」，其中的1.5.6.10.11.12.13，這幾個動作都做到一次就可以了，不需要做很久。

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※腹式呼吸20分鐘

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躺上床放鬆，調整一下姿勢，然後開始做，我建議不定鬧鐘，免得把睡意趕跑，如果你在這個環節就睡著也沒關係，那更好。腹式呼吸對自律神經的益處以及正確做法請參考「腹式呼吸─自律神經失調患者必學法寶」。

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※冥想10分鐘

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睡前的冥想做的是最基本的，因為要盡可能地不用大腦，不要讓自己太清醒，所以我採用專注在呼吸上的方法，這跟腹式呼吸不一樣，做腹式呼吸需要刻意控制數秒，刻意控制鼓起的部位，冥想就不需要了，因為我的目的是全然地放鬆，連腦袋也是。

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所以，睡前冥想只需要把注意力放在自然呼吸上，感覺吸氣吐氣，空氣的進出。剛開始做難免會有思緒跑出來，沒有關係，你只需要溫柔地把注意力放回呼吸上，不需要生氣自己怎麼不能放空，因為這樣你就提升了交感神經，而非副交感神經，結果會變得越來越清醒。冥想的好處可以參考「冥想，放鬆身心、大腦定靜的良方」。

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發現自己想事情了，就把注意力拉回到呼吸上，不斷重複。請注意，不要定鬧鐘，這時候應該已經有點想睡了，或是會直接睡著，就不用那麼計較時間了。

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整個睡前儀式的流程大約1.5小時，也就是說我的腦袋放空並且提升副交感神經總共有1.5小時的時間，這時自律神經的狀態已經調整得很好，可以達到容易入睡且睡眠品質良好的目的。之前提過良好的入睡大約是躺上床30分鐘內睡著，而腹式呼吸和冥想加起來的時間差不多是30分鐘，所以自律神經健康，你又沒喝咖啡因飲料的話，做完冥想也就差不多會睡著了。

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這些儀式本身對自律神經很有幫助，對睡眠也有幫助，而良好的睡眠品質又對自律神經有幫助，所以整體來說，養成這個良好的習慣，對自律神經失調的人來說，恢復健康的速度會變快，對健康的人來說，可以讓自己永保自律神經健康。

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本文轉載自：芳喵隨筆

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