[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fXDKY6127StPIvAIQStyLYq1bRkA-cAW6390gUo05APU":3},{"slug":4,"title":5,"excerpt":6,"category":7,"cover":10,"date":13,"readingMinutes":14,"featured":15,"blocks":16,"seo":398,"publishedAt":402,"updatedAt":403,"alternates":404,"related":520},"daylight-saving-time-ends-tired","台灣沒有日光節約時間，秋天早上卻更難起床","台灣沒有日光節約時間，時鐘不會動，但10月底之後天亮得越來越晚、傍晚5點多就天黑。為什麼秋天特別累，以及今天晚上和明天早上可以先做什麼。",{"slug":8,"name":9},"better-sleep","睡眠",{"url":11,"alt":5,"width":12,"height":12},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fzeitumstellung_winterzeit_muede_54bb083444.jpg",1254,"2026-09-29",1,false,[17,29,45,61,82,84,104,136,139,154,183,214,230,231,242,271,300,302,313,314,347,368],{"type":18,"body":19},"text",[20,25],{"type":21,"children":22},"paragraph",[23],{"text":24,"type":18},"台灣不調時鐘，也沒有日光節約時間：最後一次實施是1979年，之後就取消了，一整年都是同一個時間，也不會有哪一晚突然多出一小時讓你補眠。會變的是光：10月底之後，東北季風逐漸接手，早上天亮得越來越晚。台北的日出從將近6點一路往後跑，到12月底已經是6點半過後——前後差了大約40分鐘。",{"type":21,"children":26},[27],{"text":28,"type":18},"身體不看螢幕上的數字，只看光和習慣。所以很多人這段時間睡得不比以前少，早上卻越來越難離開床。三件事有用：把起床時間固定住、鬧鐘一響就先動一下、下午趁天還亮的時候出去一趟。後面全部都是做法。",{"type":30,"title":31,"items":32,"id":30},"facts","一眼看完",[33,36,39,42],{"label":34,"value":35},"換季","10月底起",{"label":37,"value":38},"時鐘","全年不調整",{"label":40,"value":41},"適應期","1天–2週",{"label":43,"value":44},"日出延後","約40分鐘",{"type":18,"heading":46,"body":47,"id":60},"沒有日光節約時間，但10月底天亮變晚",[48,52,56],{"type":21,"children":49},[50],{"text":51,"type":18},"十月底在台灣不是調時鐘，而是換季：東北季風一來，北部轉成濕冷陰天，白天變短。台北的日出這時候還在將近6點，到11月中會退到6點10分左右，12月底要等到6點半過後。傍晚反過來更明顯：10月底5點20分前後天黑，11月底到12月初只剩5點剛過。",{"type":21,"children":53},[54],{"text":55,"type":18},"好消息是，手機、電腦、廚房和車上的鐘都不用動，台灣的時間一整年都一樣。要動的是你自己的安排。夏天天亮得早，很多人把鬧鐘往前設；現在天亮晚了，那個時間會越來越撐不住。這幾天就把鬧鐘定在一個你整個冬天都做得到的時間，然後不要再改。",{"type":21,"children":57},[58],{"text":59,"type":18},"順便說一件很多人不知道的事：台灣用的就是標準時間，不是日光節約時間。歐洲和美國每年調兩次的那一套，歐美的睡眠研究者反而認為永久使用標準時間是比較健康的長久做法——也就是台灣一直在用的這一種。","沒有日光節約時間-但10月底天亮變晚",{"type":18,"heading":62,"body":63,"id":81},"那要不要多睡一點？",[64,68,77],{"type":21,"children":65},[66],{"text":67,"type":18},"睡長一點還是短一點？都不是重點，穩定才是。台灣的時鐘不會往前也不會往後撥，所以沒有哪一晚會多出一小時，也沒有哪一晚會少一小時。睡多久由你的上床時間決定，不是由日曆決定。",{"type":21,"children":69},[70,72,75],{"text":71,"type":18},"只是身體不看螢幕上的數字。它跟著兩件事走：",{"text":73,"type":18,"italic":74},"光",true,{"text":76,"type":18},"和習慣。早上的光來得越晚，身體收到「白天開始了」這個訊號的時間也越晚，起床這件事就越費力——睡的時數沒變，難度變了。",{"type":21,"children":78},[79],{"text":80,"type":18},"所以入秋之後最常見的不是睡不夠，而是起不來。如果你平常本來就靠貪睡按鈕才進得了一天，這段時間會特別難受：天還沒亮，多按一下聽起來太合理了。好消息是，光的變化是一點一點來的，不是一夜之間跳一小時——只要起床時間穩住，身體有時間跟上。","那要不要多睡一點",{"type":83},"app-box",{"type":18,"heading":85,"body":86,"id":103},"秋天為什麼好累，要累多久",[87,91,95,99],{"type":21,"children":88},[89],{"text":90,"type":18},"入秋之後最常被抱怨的就是累：睡得不比以前少，早上卻更難離開床。從10月底到12月底，台北的日出整整延後了大約40分鐘，身體收到光的時間也跟著往後移。",{"type":21,"children":92},[93],{"text":94,"type":18},"台灣沒有那一秒的跳動，換成的是一種慢慢的位移：天亮越來越晚，週末越睡越晚，作息一點一點往後跑。要把節奏拉回來需要幾天，而且差別很大：有人一兩天就回到軌道上，有人要兩個星期。起床時間越固定、白天曬到的光越多，這段時間就越短。",{"type":21,"children":96},[97],{"text":98,"type":18},"秋天本身也有份。傍晚天黑得越來越早：台北10月底大約5點20分天黑，到11月底、12月初只剩5點剛過。下班走出大樓就是夜色，那種「換季就是特別累」的感覺，多半是光變少了，不是你變懶了。",{"type":21,"children":100},[101],{"text":102,"type":18},"早上剛好相反，只是方向是一路變晚。10月底日出還在將近6點，6點半起床的人一開門就是白天；到11月中已經退到6點10分左右，12月底要等到6點半過後。那時候6點半起床，外面只剩天剛要亮的那種微光。","秋天為什麼好累-要累多久",{"type":18,"heading":105,"body":106,"id":105},"天還沒亮就醒了",[107,111,128,132],{"type":21,"children":108},[109],{"text":110,"type":18},"另一種情況剛好相反：清晨5點你就醒了，鬧鐘要6點半才響，外面還黑著。如果你天生偏早鳥型，也就是晚上早睏、早上早醒，這段時間特別容易發生。三件事有用。",{"type":112,"format":113,"children":114},"list","unordered",[115,120,124],{"type":116,"children":117},"list-item",[118],{"text":119,"type":18},"繼續躺著，但不要開螢幕。不是因為光——螢幕跟日光比起來弱得多——而是因為手機會把你叫醒，而且你的床會學到「這裡是可以醒著躺的地方」。",{"type":116,"children":121},[122],{"text":123,"type":18},"不要因為醒了就提早起床。起床時間是整個星期的錨。",{"type":116,"children":125},[126],{"text":127,"type":18},"在鬧鐘響之前讓房間保持暗。一片遮光窗簾或一個眼罩就夠了。",{"type":21,"children":129},[130],{"text":131,"type":18},"如果躺了大約15分鐘，發現自己已經睡不回去，那就起來：換到另一個房間，把燈調暗，做點安靜的事，等眼睛開始沉了再回到床上。",{"type":21,"children":133},[134],{"text":135,"type":18},"如果週日是你唯一能補眠的一天，有一個好用的原則：最多多睡半小時。這樣起床時間才還是一個錨。",{"type":137,"text":138},"quote","時鐘一整年都沒有動過。你的早晨會不會變好，是起床時間決定的。",{"type":18,"heading":140,"body":141,"id":140},"起床時間就是你的錨",[142,146,150],{"type":21,"children":143},[144],{"text":145,"type":18},"入秋之後要提早起還是晚一點起？都不用。維持你原本的時間就好，變的是外面的光，不是你的行程。",{"type":21,"children":147},[148],{"text":149,"type":18},"固定的起床時間是最可靠的一招。各國衛生單位的睡眠建議第一條幾乎都一樣：每天同一個時間上床、同一個時間起床，休假日也一樣。大多數人就是在週末破功——週日睡到中午，週日晚上不睏，週一整個人散掉。",{"type":21,"children":151},[152],{"text":153,"type":18},"如果你晚上習慣設四個鬧鐘：刪到剩一個。一個真的算數的鬧鐘，早上的決定會比四個可以討價還價的鬧鐘簡單得多。",{"type":18,"heading":155,"body":156,"id":155},"睡過頭的那一種",[157,161,175,179],{"type":21,"children":158},[159],{"text":160,"type":18},"另一個情況正好相反：你聽到鬧鐘了，半夢半醒把它滑掉，一小時後才真正醒來。天還沒亮的時候，這一下滑掉的理由聽起來特別充分。不過真正的原因通常不是季節，而是睡得不夠，加上「第一個鬧鐘先關掉」的習慣。三件事有用。",{"type":112,"format":113,"children":162},[163,167,171],{"type":116,"children":164},[165],{"text":166,"type":18},"把手機放到房間的另一頭，接上充電線。你得站起來才關得掉。",{"type":116,"children":168},[169],{"text":170,"type":18},"馬上就動，不要先看一眼螢幕：10下深蹲、5下伏地挺身，不行就靠牆做。就這樣。",{"type":116,"children":172},[173],{"text":174,"type":18},"把鬧鐘接到一個會讓你站直的動作上：打開窗戶，然後套上昨晚就拿出來的衣服。",{"type":21,"children":176},[177],{"text":178,"type":18},"如果你經常連幾個鬧鐘都睡過頭，而且睡了七小時還是從來沒有睡飽過，可能是睡眠品質的問題。請找醫師談談，家醫科門診可以當第一站，尤其是你會大聲打呼，或有人發現你睡覺時會停止呼吸。",{"type":21,"children":180},[181],{"text":182,"type":18},"如果起床那一刻在你家每天早上都要重新談判一次：Wakea 就是為這件事做的。任務完成，鬧鐘才會停——深蹲、伏地挺身，或整理好床鋪。",{"type":184,"title":185,"tone":186,"body":187},"callout","今天晚上，明天早上","hint",[188,192,210],{"type":21,"children":189},[190],{"text":191,"type":18},"一份可以照著打勾的流程，以晚上11點上床為例：",{"type":112,"format":113,"children":193},[194,198,202,206],{"type":116,"children":195},[196],{"text":197,"type":18},"下午5點：最後一杯咖啡，之後不再碰咖啡因。",{"type":116,"children":199},[200],{"text":201,"type":18},"晚上9點半：手機接上充電線，放在房間的另一頭。",{"type":116,"children":203},[204],{"text":205,"type":18},"晚上9點45分：把明天要穿的衣服拿出來，順手把房間的遮光窗簾拉好。",{"type":116,"children":207},[208],{"text":209,"type":18},"早上6點半：一個鬧鐘。床邊留出做前幾下的空間。",{"type":21,"children":211},[212],{"text":213,"type":18},"鬧鐘要響，先得被允許。請到手機的設定裡允許通知——沒有這個權限，任何鬧鐘都不會響。在 iPhone 上請額外開啟「時效性通知」，讓鬧鐘在睡眠專注模式裡也找得到你。在 Android 上，請在 Wakea 裡打開「響鈴時提高音量」。然後在週六先測試一次鬧鐘。",{"type":18,"heading":215,"body":216,"id":229},"想調時間？分三個晚上",[217,221,225],{"type":21,"children":218},[219],{"text":220,"type":18},"如果你想把起床時間往前挪一點，分三個晚上做，週四到週六：每晚提早大約15分鐘上床——早上也提早同樣的15分鐘起來，這樣你不會少睡。如果早上挪不動，那就整段不要挪，先把現在的時間穩住。三個15分鐘本來也不到一小時，剩下的讓身體自己跟上。",{"type":21,"children":222},[223],{"text":224,"type":18},"算一下：你想週日早上6點半起床。週六晚上11點上床，到鬧鐘響大約是七個半小時。大多數成年人在7–9小時之間會過得不錯——所以如果你想再多一點，要動的是上床時間，不是鬧鐘。",{"type":21,"children":226},[227],{"text":228,"type":18},"晚餐和運動也跟著一起挪，但強度高的運動不要排在睡前：下午做有助於入睡，睡前做反而可能讓你睡不著。如果你本來就長期睡不夠，那就不要挪了：從今天開始早一點上床，起床時間不動。","想調時間-分三個晚上",{"type":83},{"type":18,"heading":232,"body":233,"id":232},"那幾下到底有什麼用",[234,238],{"type":21,"children":235},[236],{"text":237,"type":18},"幾下深蹲不會把天亮的時間拉回來，它做的是另一件事：規律運動的人平均而言比較不容易覺得累，也比較有幹勁。這在很多研究裡都看得到，而且任何程度的活動都算。",{"type":21,"children":239},[240],{"text":241,"type":18},"時間點也剛好：習慣在早上比在晚上更容易固定下來。需要的時間比較接近兩個月，不是三個星期；漏掉一天也不會把你打回原點。",{"type":184,"title":243,"tone":186,"body":244},"安全地開始動",[245,249],{"type":21,"children":246},[247],{"text":248,"type":18},"剛醒過來的時候身體還是僵的。所以：",{"type":112,"format":113,"children":250},[251,255,259,263,267],{"type":116,"children":252},[253],{"text":254,"type":18},"先坐到床沿，坐幾秒鐘，再站起來。太快起身又馬上使力，可能會頭暈。",{"type":116,"children":256},[257],{"text":258,"type":18},"先輕鬆動幾秒鐘，再開始做那幾下。",{"type":116,"children":260},[261],{"text":262,"type":18},"只用自己的體重，背打直，只蹲到背不會拱起來的深度。保持呼吸，不要憋氣：強度大概是還講得出話的程度。",{"type":116,"children":264},[265],{"text":266,"type":18},"伏地挺身跪著做或靠牆做一樣算。如果你有慢性病、正在懷孕、剛動過手術，或哪裡會痛：請先讓醫師評估。",{"type":116,"children":268},[269],{"text":270,"type":18},"如果胸口發悶、喘不過氣、頭暈、想吐，或心跳得很快，請立刻停下來坐好。如果持續或再次出現：請就醫檢查；如果是劇烈胸痛或呼吸困難，在台灣請立刻撥打119。",{"type":18,"heading":272,"body":273,"id":272},"週日和接下來幾天",[274,278,296],{"type":21,"children":275},[276],{"text":277,"type":18},"入秋之後最重要的幾件事，可以收成一段每天早上都一樣的流程。週日就從你平常的時間起床，就算外面還黑著也一樣。",{"type":112,"format":113,"children":279},[280,284,288,292],{"type":116,"children":281},[282],{"text":283,"type":18},"離開床、開燈、拉開窗簾、動一下。早上的光會讓你清醒，但它同時會把生理時鐘往前推：把它當成醒過來的工具，不要當成治早醒的藥。",{"type":116,"children":285},[286],{"text":287,"type":18},"吃早餐、喝水，盡量每天同一個時間。",{"type":116,"children":289},[290],{"text":291,"type":18},"下午晚一點的光，會幫生理時鐘往後挪一點。只是台灣這時候5點多就天黑，能用的不多：午休到外面走走、提早一站下車、桌子靠窗，有多少算多少。比較可靠的還是固定的起床時間。",{"type":116,"children":293},[294],{"text":295,"type":18},"如果下午被睏意打倒：睡一下，最多20分鐘，而且要在下午前段。再久會變得昏沉，也會把晚上的睡意提前用掉。",{"type":21,"children":297},[298],{"text":299,"type":18},"最後一杯咖啡最好在睡前六小時，敏感的人再提早。想把作息拉回來的這幾天，酒最好完全不喝，不然至少隔三小時。這樣撐兩個星期，週末也一樣。",{"type":137,"text":301},"決定你星期一的不是時鐘，而是鬧鐘響完之後的那幾分鐘。",{"type":18,"heading":303,"body":304,"id":303},"回家路上變黑了",[305,309],{"type":21,"children":306},[307],{"text":308,"type":18},"接下來幾週，下班和放學的路會整段落在天黑之後——今年這個季節真正被證實的危險就在這裡。而且它針對的不是開車的你，而是走路和騎車的人：在會調時鐘的國家，把時鐘往回撥、傍晚提早變黑之後，行人和自行車騎士的致命事故明顯增加，開車的人反而減少。台灣不調時鐘，但傍晚提早變黑一樣會發生，所以接下來幾週傍晚多留意一點。再加上疲倦。警訊是這些：眼睛發熱、一直打哈欠、發冷、車子越來越難走直線、最後那幾公里想不起來。",{"type":21,"children":310},[311],{"text":312,"type":18},"這時候只有一件事能做：停到安全的地方，睡15到20分鐘。睡前先喝杯咖啡不錯，大約半小時後才會發揮作用。大聲放音樂、開窗，或只喝咖啡不休息，已經證實沒有用。夜班下班之後，如果眼睛已經睜不開，就不要自己開車或騎車。",{"type":83},{"type":18,"heading":315,"body":316,"id":315},"如果不順",[317,321,343],{"type":21,"children":318},[319],{"text":320,"type":18},"不是每個早上都會照著計畫走。幾個常見狀況的短答案：",{"type":112,"format":113,"children":322},[323,327,331,335,339],{"type":116,"children":324},[325],{"text":326,"type":18},"晚上不睏：多半不是季節的問題，而是午睡太久、晚上喝了咖啡因，或者起床時間跑掉了。起床後馬上去接觸光，把起床時間固定住，晚上也不要拖。",{"type":116,"children":328},[329],{"text":330,"type":18},"小孩突然清晨5點就醒：房間徹底保持暗，走廊也不要開燈。起床、吃飯和上床的時間，用三到四天、每次15分鐘慢慢挪，不要一次到位；早餐前帶他出去，或把燈打開。",{"type":116,"children":332},[333],{"text":334,"type":18},"你的藥要在固定時間吃：台灣的時間不會變，所以不用調。但如果你要挪自己的作息，而時間必須很準，例如胰島素、避孕藥、甲狀腺或癲癇的用藥，請先問藥師或你的醫師。",{"type":116,"children":336},[337],{"text":338,"type":18},"你在考慮吃褪黑激素：換季本身不需要靠藥，要調的是光和起床時間。褪黑激素和安眠藥都不要自己來，請和醫師討論。",{"type":116,"children":340},[341],{"text":342,"type":18},"你上的是輪班：一個適用於所有日子的固定起床時間不可能成立。那就每一種班別各有一個固定的起床時間，後面接同一套流程。",{"type":21,"children":344},[345],{"text":346,"type":18},"換季本身不需要更多招數。如果兩個星期之後還是沒有改善，那就不只是季節的問題了——這時候值得好好看一下睡眠，必要時找醫師談談。",{"type":348,"items":349,"id":348},"faq",[350,353,356,359,362,365],{"question":351,"answer":352},"台灣有日光節約時間嗎？今年秋天會調時鐘嗎？","沒有。最後一次實施是1979年，之後就取消了，一整年都是同一個時間，不會有哪一晚多一小時或少一小時。會變的是光：從10月底到12月底，台北的日出延後了大約40分鐘。要不要多睡一點由你的上床時間決定，不是由日曆決定。",{"question":354,"answer":355},"秋天時鐘要調嗎？鬧鐘需要重新設定嗎？","時鐘不用調，手機、電腦、廚房和車上的鐘都一樣。鬧鐘要不要調由你決定，原則是選一個整個冬天都做得到的時間，然後固定下來。每個星期換一個時間，比天亮得晚更難適應。",{"question":357,"answer":358},"為什麼秋天早上特別累、好想睡？","因為身體跟著光和習慣走，不是跟著數字走。早上的光來得晚，身體收到「白天開始了」的訊號也晚；傍晚5點多就天黑，一天感覺短了一截。睡眠常常就這樣被前後各咬掉一點。",{"question":360,"answer":361},"秋天天亮變晚，作息要多久才會習慣？","差別很大：有人一兩天就回到軌道上，有人要兩個星期。而且這裡的變化是慢慢來的，不像調時鐘那樣一夜之間跳一小時。起床時間越固定、白天曬到的光越多，就越快。",{"question":363,"answer":364},"為什麼天還沒亮我就醒了？","因為身體還照著自己的節奏在走，早鳥型的人特別容易這樣。繼續躺著、不要開螢幕、房間保持暗，然後照平常的時間起床。下午晚一點的光也有幫助，只是台灣這時候5點多就天黑，能用的不多。",{"question":366,"answer":367},"天黑得早，傍晚出門要注意什麼？","傍晚5點多天就黑，下班和放學整段落在夜色裡。在會調時鐘的國家，時鐘往回撥、傍晚提早變黑之後，行人和自行車騎士的致命事故明顯增加，開車的人反而減少——危險的不是時鐘，是黑。所以自行車要開燈、穿亮一點的衣服，傍晚開車或騎車多留意一點。如果疲倦或睡不好持續比較久，那就該找醫師看看。",{"type":184,"title":369,"tone":370,"body":371},"什麼時候該看醫師？","warning",[372,376],{"type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