這個時間點洗澡，真的更容易“睡不好”

不少人可能都聽過一個說法：睡前洗個熱水澡，能讓人放松，更容易入睡。

但你有沒有發現，有時候明明很累，洗完澡躺下卻翻來覆去睡不著，或者睡眠很淺、多夢易醒？

這很可能與你的洗澡時間有關。

今天，一起聊聊洗澡時間是怎么影響睡眠質量的。

Most people have heard the advice that a warm shower before bed helps you relax and fall asleep more easily. Yet in practice, the outcome isn't always so straightforward. You might feel ex-hausted, take a shower, lie down — and still find yourself toss-ing and turning, or drifting into a light, restless sleep filled with frequent awakenings. What's often overlooked is that the timing of your shower can significantly influence how your body tran-sitions into sleep. In other words, it's not just whether you shower, but when you do it that may shape the quality of your rest.

睡前洗澡可能會讓身體更“清醒”

除了光線，人體內還有一個重要的睡眠啟動開關，就是核心體溫，即身體內部的溫度。每當晚上入睡后，核心體溫就會下降，白天起床后，核心體溫又會升高。

生理學方面的研究發現，核心體溫的下降，會直接或間接地觸發催眠機制，讓我們感到困倦。如果睡覺前核心體溫升高，則會影響正常入睡。

Beyond light exposure, one of the key physiological switches for sleep onset is core body temperature — the internal temperature of the body — which naturally declines at night and rises again toward morning.

Research in physiology suggests that this nightly drop helps trigger the mechanisms that make us feel drowsy. If core temperature remains elevated before bedtime, falling asleep becomes more difficult.

洗澡可以促進血液循環，緩解疲勞，但也會觸發身體的“清醒機制”，從而降低睡眠質量：

·熱水刺激使血管擴張，血液集中流向皮膚，會導致核心體溫不降反升；

·體溫升高會干擾下丘腦的體溫調節中樞，抑制大腦褪黑素的分泌；

·溫暖環境會激活大腦獎賞系統，可能讓神經更興奮。

While bathing can improve circulation and relieve fatigue, it may also activate wakefulness: hot water dilates blood vessels and draws blood toward the skin, causing core temperature to rise instead of fall; this elevation can disrupt the hypothalamus's temperature regulation and suppress melatonin secretion; and the warm, comforting environment may even stimulate the brain's reward system, leaving the nervous system more aroused rather than relaxed.

洗完澡我們通常會覺得渾身很熱，這其實是身體正在散熱降溫，體溫通常會在1小時內逐漸回落。

第三軍醫大學西南醫院皮膚科主任醫師郝飛建議，在睡前一小時或更早洗澡更好，水溫控制在37~39攝氏度左右。這樣到了睡覺時間，體溫已降到合適的溫度，更容易入睡。

如果回家比較晚，可以在洗完熱水澡后，用冷水敷敷額頭、沖沖手腕，加速降低體溫。

After a shower, the lingering warmth actually reflects the body cooling down, with temperature typically dropping within an hour. Experts recommend bathing at least an hour before bed at 37 –39 C. If time is tight, cooling the forehead or wrists with cold water can help accelerate this process.

洗澡還要避開三個時間

除了臨睡前，以下幾種情況也不建議洗澡。

① 剛運動完

運動完身體處于興奮狀態，此時立即洗熱水澡或蒸桑拿，會增加流向肌肉和皮膚的血液，導致其他器官供血不足。

運動后呼吸急促，在空氣不流通的浴室里很容易缺氧，加上本來出汗后血液容量相對不足，引起頭暈眼花、全身無力，甚至虛脫休克和暈厥等癥狀。

因此，運動后最好休息30~45分鐘再洗澡。

Showering isn't just about comfort — it's also about timing. Besides avoiding it right before bed, three situations call for caution. First, immediately after exercise: the body remains in an excited state, and a hot shower can redirect blood to the skin and muscles, potentially causing dizziness or weakness. It's safer to wait 30–45 minutes.

② 飯后或空腹時

吃飽后，體內血液集中在消化系統，此時洗澡會造成周圍血管擴張，消化系統血液循環相對減少，容易消化不良。洗澡時間應在飯后1小時左右為宜。

空腹時，體內血糖水平降低，洗澡讓流向皮膚組織的血液增加，供應腦部血液量減少，可導致暈倒等意外發生。

Second, around mealtimes — either right after eating or on an empty stomach. After a meal, bathing may divert blood away from the digestive system and impair digestion; on an empty stomach, low blood sugar combined with increased blood flow to the skin can lead to lightheadedness or fainting.

③ 喝酒之后

浙江大學醫學院附屬第一醫院全科醫學科主任醫師任菁菁介紹，洗澡時皮膚血管擴張和酒精對血管的擴張作用，極易導致血壓下降，發生心慌、氣短、頭暈、視物模糊等低血壓癥狀。

此外，洗澡的時候血液分布主要集中在體表，也不利于酒精的分解，反而會加重醉酒。

After drinking, avoid showering. Alcohol and hot water both dilate blood vessels, increasing the risk of low blood pressure, dizziness, and palpitations. Blood shifts to the skin during bathing, which may also slow alcohol metabolism and worsen intoxication.

睡前做這些事能助眠

河南省中醫院腫瘤內科主任劉培民教授表示，如果將睡前一小時的時間利用起來，不僅能放松身心，提高睡眠質量，對養生也很有幫助。

① 梳梳頭

中醫認為，梳頭能有效刺激頭部穴位，具有鼓舞正氣、疏通經絡、活血祛瘀的作用。建議大家每天睡前給頭部放松一下，可用梳子，也可嘗試手指梳頭法。

具體方法：雙手十指自額上發際開始，由前向后梳攏頭發至頸后發際，邊梳邊揉搓頭皮。動作應緩慢柔和，每次10分鐘左右。

Gently combing the hair, for example, is believed in traditional Chinese medicine to stimulate acupoints on the scalp, promoting circulation and relaxation. This can be done with a comb or simply with the fingers, moving slowly from the forehead to the back of the neck while lightly massaging the scalp for about 10 minutes.

② 揉揉腿

小腿肚上的承山穴（伸直小腿或將腳跟向上提，腓腸肌肌腹下的凹陷處即是該穴），就是一個有效的“解乏穴”，能舒筋活絡、壯筋補虛，對緩解腰背、小腿疼痛的效果很好。

Massaging the legs is another effective method. Pressing the Chengshan point on the calf — located in the hollow below the calf muscle when the heel is lifted — can relieve fatigue, ease muscle tension, and help the body transition into a more relaxed state before sleep.

睡前按壓此穴，能緩解一天的疲勞，讓身體在放松舒適的狀態下入睡。

③ 按摩腳心

涌泉穴位于足底腳心處，是腎經經脈的第一穴。中醫認為，按摩涌泉穴可改善人體血液循環，緩解頭暈腦漲、失眠多夢等不適癥狀。

每晚臨睡前，按摩并揉搓腳心5分鐘，自覺腳心發熱即可。

Massaging the soles before bed can also help. The yongquan point, located at the center of the foot, is believed to promote circulation and ease symptoms like dizziness and insomnia. Gently rub the area for about five minutes until a warm sensation develops.

最后，祝大家都能安然如夢，擁有健康體魄。

來源：人民日報微信綜合生命時報

跟著China Daily

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