[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fQIK9zs01PTTf1VCM3WN_O4HI0GtH5--Z04W78amacdw":3},{"slug":4,"title":5,"excerpt":6,"category":7,"cover":10,"date":13,"readingMinutes":14,"featured":15,"blocks":16,"seo":367,"publishedAt":371,"updatedAt":372,"alternates":373,"related":489},"keep-oversleeping-what-helps","一直睡過頭？設了鬧鐘還是起不來，關鍵在晚上","一直睡過頭，不全是鬧鐘的錯：再看一支影片，抬頭已經凌晨2點，鬧鐘早上6:30就響。這篇談怎麼讓晚上有個結束，早晨才有重新開始的機會。",{"slug":8,"name":9},"waking-up","起床",{"url":11,"alt":5,"width":12,"height":12},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fstaendig_verschlafen_was_hilft_17950e7890.jpg",1254,"2026-09-29",1,false,[17,29,45,61,81,83,106,109,149,185,218,219,234,236,259,288,289,300,321],{"type":18,"body":19},"text",[20,25],{"type":21,"children":22},"paragraph",[23],{"text":24,"type":18},"一直睡過頭，通常跟鬧鐘關係不大，跟前一晚的關係才大。你晚上11點半躺下，想再看一支影片，抬頭一看已經凌晨2點。鬧鐘早上6:30就響——然後早上變成你不對。",{"type":21,"children":26},[27],{"text":28,"type":18},"所以這篇不談怎麼把鬧鐘調得更大聲，而是談怎麼讓你的晚上有個結束、怎麼更快睡著，以及之後的早晨會還給你什麼。",{"type":30,"title":31,"items":32,"id":30},"facts","重點一覽",[33,36,39,42],{"label":34,"value":35},"睡眠需求","7小時以上",{"label":37,"value":38},"在床上多1小時","少睡24分鐘",{"label":40,"value":41},"咖啡因截止","睡前6小時",{"label":43,"value":44},"臥室溫度","16–18度",{"type":18,"heading":46,"body":47,"id":60},"11點半，再看一支影片",[48,52,56],{"type":21,"children":49},[50],{"text":51,"type":18},"算一下。從凌晨2點到早上6:30是四個半小時。成年人需要規律地睡7小時以上。你缺的不是五分鐘的貪睡，而是半個晚上。",{"type":21,"children":53},[54],{"text":55,"type":18},"而睡不夠會讓你早上感覺到的那件事變得更糟：醒來後的昏沉會持續更久、來得更重，只要前一晚太短。所以把鬧鐘調大聲沒有用。它是在跟一個已經透支的帳戶較勁。",{"type":21,"children":57},[58],{"text":59,"type":18},"好消息是：真正的槓桿在你清醒、還能決定的那個時候——晚上11點，不是早上6點半。","11點半-再看一支影片",{"type":18,"heading":62,"body":63,"id":80},"為什麼「再一支」停不下來",[64,68,72,76],{"type":21,"children":65},[66],{"text":67,"type":18},"以前節目播完，晚上就結束了。片尾跑出來，你就決定：繼續，還是去睡。今天少了這個時刻。下一支影片自己開始，動態一直往下載入，下面永遠還有東西。那個你以前會做決定的位置，再也不會出現。",{"type":21,"children":69},[70],{"text":71,"type":18},"這不是你性格有問題。研究人員清點過那些大型平台，找出好幾百個設計元件，它們只有一個目的：把這一次的使用時間拉長。",{"type":21,"children":73},[74],{"text":75,"type":18},"再加上，晚上是唯一沒有別人替你安排的時間。11點以後的那幾個小時屬於你，你不願意交出去——就算早上要付出很高的代價。",{"type":21,"children":77},[78],{"text":79,"type":18},"所以有用的不是一個好決心，而是一個結束，一個不取決於你半夜心情的結束。一個時間點、一個訊號、一道門檻。後面談的就是這些。","為什麼-再一支-停不下來",{"type":82},"app-box",{"type":18,"heading":84,"body":85,"id":84},"藍光不是真正的小偷",[86,90,94,98,102],{"type":21,"children":87},[88],{"text":89,"type":18},"你一定讀過，螢幕的藍光會讓你睡不著。這個說法的證據，其實比它聽起來的薄弱。",{"type":21,"children":91},[92],{"text":93,"type":18},"跟日光比起來，螢幕非常微弱。就算把亮度開到最大，手機也很難超過八十勒克斯；要明顯移動生理時鐘，研究用的是這個數字的好幾倍，而白天的戶外是好幾千。當研究讓青少年在睡前一小時看亮度全開的平板，他們並沒有測得出來地更晚睡著。綜合許多研究，螢幕光把入睡時間往後推大約十分鐘。",{"type":21,"children":95},[96],{"text":97,"type":18},"所以光靠夜間模式沒有用。研究測試過：螢幕調成暖色的那一組，並沒有比沒調的那一組睡得更好——睡得最好的是睡前把手機完全放下的那一組。",{"type":21,"children":99},[100],{"text":101,"type":18},"真正的小偷是時間。一份針對四萬多名學生的調查發現，在床上多一小時的螢幕時間，等於少睡將近半小時。第二個小偷是亢奮：抓住你、讓你生氣或讓你心裡翻攪的東西，會讓腦袋繼續運轉，而還在運轉的腦袋需要更久才睡著。不管是短影片、追劇還是新聞——重要的是看了多久、心裡被翻攪得多厲害。",{"type":21,"children":103},[104],{"text":105,"type":18},"換成實際做法就是：你要調的不是光的顏色，而是時間。",{"type":107,"text":108},"quote","動態不會自己停下來。你的晚上需要一個結束，一個你事先就決定好的結束。",{"type":18,"heading":110,"body":111,"id":110},"讓晚上有個結束",[112,116,145],{"type":21,"children":113},[114],{"text":115,"type":18},"不要一次全做。兩項，做兩個星期，然後再加下一項。",{"type":117,"format":118,"children":119},"list","unordered",[120,125,129,133,137,141],{"type":121,"children":122},"list-item",[123],{"text":124,"type":18},"一個固定的關機時間，每天晚上都一樣：上床前半小時就是螢幕的結束。為這件事設一個鬧鐘——起床的那個你已經有了，這一個更重要。",{"type":121,"children":126},[127],{"text":128,"type":18},"正在播的那一集看完，下一集就不要開。另外把影片自動接著播的功能關掉：這樣結尾才又是結尾。",{"type":121,"children":130},[131],{"text":132,"type":18},"給那兩個留你最久的應用程式設一個時間限制。它擋不住任何想按掉它的人——但它會打斷那個自動反應，而通常這樣就夠了。",{"type":121,"children":134},[135],{"text":136,"type":18},"手機不要帶上床，最好不要進臥室。如果你需要它當鬧鐘，就放在櫃子上：手伸不到，但聽得到。手上沒有的東西，你就不會滑。",{"type":121,"children":138},[139],{"text":140,"type":18},"把圖示從主畫面移走。你打開那些應用程式，多半是因為圖示就在那裡，不是因為你真的想做什麼。",{"type":121,"children":142},[143],{"text":144,"type":18},"打開灰階。聽起來很蠢，但這是效果測得最清楚的一招：在幾個小型研究裡，每天的手機時間減少了足足二十到三十分鐘，而且沒有人需要禁止自己做什麼。",{"type":21,"children":146},[147],{"text":148,"type":18},"還有一句話給腦袋：你不會錯過什麼。明天早上它還在那裡。",{"type":150,"title":151,"tone":152,"body":153},"callout","今晚10分鐘搞定","hint",[154,158],{"type":21,"children":155},[156],{"text":157,"type":18},"照著走一遍，然後關燈。",{"type":117,"format":159,"children":160},"ordered",[161,165,169,173,177,181],{"type":121,"children":162},[163],{"text":164,"type":18},"算出上床時間：起床時間減七到八小時，再減半小時讓自己緩下來。如果是早上6:30，你大概會落在晚上10:30。",{"type":121,"children":166},[167],{"text":168,"type":18},"設兩個鬧鐘：一個用來起床，一個用來結束螢幕。",{"type":121,"children":170},[171],{"text":172,"type":18},"把手機放去充電——放在臥室外面，或至少放在手伸不到的地方。",{"type":121,"children":174},[175],{"text":176,"type":18},"房間通風、遮光，16–18度。",{"type":121,"children":178},[179],{"text":180,"type":18},"允許通知，否則應用程式的鬧鐘不會響；在iPhone上還要開啟時效性通知。然後測一次：設兩分鐘後，聽看看。",{"type":121,"children":182},[183],{"text":184,"type":18},"衣服拿出來，包包整理好。晚上決定好的事，早上就不用再靠自己了。",{"type":18,"heading":186,"body":187,"id":186},"更快睡著",[188,192,214],{"type":21,"children":189},[190],{"text":191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ME\u002FCFS（慢性疲勞症候群）或長新冠，深蹲先不要做，先去檢查。",{"type":21,"children":364},[365],{"text":366,"type":18},"帶兩個星期的紀錄去：上床時間、睡著時間、夜裡醒來、起床時間、咖啡因、酒精、藥物，還有白天的睏意從1到10。第一站是家醫科門診，必要時再從那裡轉到睡眠門診或睡眠中心。在台灣，出現嚴重胸痛、突然的劇烈頭痛、單側無力、說話或視覺障礙，以及昏倒時，立刻撥打119；夜間或假日家醫科沒有門診時，可以去醫院急診。如果正處於急性危機或有自殺的念頭，衛生福利部的1925安心專線免費、24小時都有人接，1995生命線同樣24小時。有生命危險時，立刻撥打119。如果你不在台灣，請以當地的緊急電話為準。",{"title":368,"description":369,"image":370,"noIndex":15},"一直睡過頭怎麼辦？設了鬧鐘還是起不來，看晚上","一直睡過頭、設了鬧鐘還是起不來？原因大多在晚上那支手機，而且問題不在藍光。這裡談怎麼讓晚上有個結束、怎麼更快睡著、怎麼讓早晨變輕鬆，都是今晚就能試的做法，另外還有成年人和青少年各自需要多少睡眠的參考值。",{"url":11,"alt":5,"width":12,"height":12},"2026-10-06T14:37:13.712Z","2026-10-06T14:33:56.994Z",[374,376,378,381,384,386,389,392,395,397,399,401,404,406,409,411,414,417,420,423,425,427,430,432,435,438,441,443,446,448,451,454,457,460,463,465,467,469,471,473,475,477,479,482,484,486],{"locale":375,"slug":4},"zh-hant",{"locale":377,"slug":4},"mr",{"locale":379,"slug":380},"pt","acordar-tarde-o-que-ajuda",{"locale":382,"slug":383},"sv","forsover-mig-hela-tiden",{"locale":385,"slug":4},"or",{"locale":387,"slug":388},"id","sering-kesiangan-cara-mengatasi",{"locale":390,"slug":391},"de","staendig-verschlafen-was-hilft",{"locale":393,"slug":394},"cs","porad-zaspavam-co-pomuze",{"locale":396,"slug":4},"hi",{"locale":398,"slug":4},"ar",{"locale":400,"slug":4},"bn",{"locale":402,"slug":403},"da","sover-altid-over-mig-hvad-hjaelper",{"locale":405,"slug":4},"gu",{"locale":407,"slug":408},"hu","mindig-elalszol-mi-segit",{"locale":410,"slug":4},"en",{"locale":412,"slug":413},"es","me-quedo-dormido-siempre-que-hacer",{"locale":415,"slug":416},"fr","rater-son-reveil-que-faire",{"locale":418,"slug":419},"hr","stalno-prespavam-sto-pomaze",{"locale":421,"slug":422},"pl","jak-nie-zaspac",{"locale":424,"slug":4},"el",{"locale":426,"slug":4},"he",{"locale":428,"slug":429},"nl","steeds-verslapen-wat-helpt",{"locale":431,"slug":4},"ja",{"locale":433,"slug":434},"fi","nukun-aina-pommiin-mika-auttaa",{"locale":436,"slug":437},"ca","quedar-se-adormit-que-ajuda",{"locale":439,"slug":440},"nb","forsover-deg-stadig-hva-hjelper",{"locale":442,"slug":4},"kn",{"locale":444,"slug":445},"ms","selalu-terlajak-tidur-cara-atasi",{"locale":447,"slug":4},"ml",{"locale":449,"slug":450},"ro","dorm-peste-ceas-ce-sa-fac",{"locale":452,"slug":453},"tr","surekli-uyuya-kaliyorum-ne-yapmali",{"locale":455,"slug":456},"sl","prespim-budilko-kaj-pomaga",{"locale":458,"slug":459},"vi","ngu-quen-bao-thuc-phai-lam-sao",{"locale":461,"slug":462},"sk","stale-rano-zaspavas-co-pomoze",{"locale":464,"slug":4},"th",{"locale":466,"slug":4},"ru",{"locale":468,"slug":4},"ta",{"locale":470,"slug":4},"uk",{"locale":472,"slug":4},"ur",{"locale":474,"slug":4},"ko",{"locale":476,"slug":4},"zh",{"locale":478,"slug":4},"pa",{"locale":480,"slug":481},"it","non-sentire-la-sveglia-cosa-fare",{"locale":483,"slug":4},"bg",{"locale":485,"slug":4},"te",{"locale":487,"slug":488},"pt-br","sempre-perde-a-hora-o-que-fazer",[490,499,506],{"slug":491,"title":492,"excerpt":493,"category":494,"cover":495,"date":498,"readingMinutes":14,"featured":15},"overslept-for-work-what-to-do","睡過頭怎麼辦？現在這樣做，以後這樣防","睡過頭了，上班快遲到？先別慌：第一步是跟主管報備，然後用十分鐘整理好出門。今晚再花五分鐘做四件小事，為下一次提前做好準備。",{"slug":8,"name":9},{"url":496,"alt":492,"width":497,"height":497},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_verschlafen_was_jetzt_tun_007ddacd71.jpg",750,"2026-10-06",{"slug":500,"title":501,"excerpt":502,"category":503,"cover":504,"date":13,"readingMinutes":14,"featured":15},"alarm-clock-for-heavy-sleepers","鬧鐘叫不醒？睡很沉的人該選哪種鬧鐘","凌晨兩點還在滑動態，早上6點半鬧鐘就響：睡得太少，反而睡得更沉。鬧鐘叫不醒的時候，哪一種鬧鐘才真的能把你從床上叫起來，這篇一次講清楚。",{"slug":8,"name":9},{"url":505,"alt":501,"width":497,"height":497},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_wecker_fuer_tiefschlaefer_ce87a8b559.jpg",{"slug":507,"title":508,"excerpt":509,"category":510,"cover":513,"date":498,"readingMinutes":14,"featured":15},"10-push-ups-a-day","每天伏地挺身：早上10下能帶來什麼","起床後做10下伏地挺身，不是為了練出肌肉，而是給早晨一個動起來的理由：只要一分鐘左右，就算今天一下標準的都做不起來，也可以從更輕鬆的版本開始。",{"slug":511,"name":512},"movement","運動",{"url":514,"alt":508,"width":497,"height":497},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_liegestuetze_jeden_tag_e29e3bb5fc.jpg"]