睡覺把手舉過頭頂很舒服？網友：試過，能一覺睡到天亮！

近日，有網友發現：睡覺把手舉過頭頂，竟能一覺睡到天亮？！

A viral online trend suggests that sleeping with arms raised overhead may help some people rest better, but experts warn the habit could indicate abnormal breathing patterns.

在，不少網友深表同感！

生命時報指出，總愛把手舉過頭頂睡覺，這可能是“呼吸模式”出了問題。

The topic has gained traction on Chinese social media, where many users have shared similar experiences of getting more restful sleep. The health publication Life Times noted that the posture may be linked to changes in respiratory function rather than genuine sleep improvement.

呼吸與肌肉功能緊密相連，呼氣有助于身體放松，而吸氣則能促進肌肉活動。

健康的呼吸模式依賴于橫膈膜（位于胸腔與腹腔之間的穹頂狀肌肉）的規律性下沉與上提。

這種由膈肌主導的腹式呼吸更深沉、緩慢，能有效激活副交感神經系統（神經系統中的內臟運動神經），從而促進全身肌肉的放松。

Breathing is closely linked to muscle activity. Under normal conditions, the diaphragm supports slow, deep abdominal breathing, activating the parasympathetic nervous system and helping the body relax.

然而，長期的壓力或不良姿勢引起的關節排列異常，會削弱橫膈膜的正常功能。此時，呼吸的主導權會從橫膈膜轉移至肩頸和胸部肌肉，發生所謂的“呼吸代償”。

腹式呼吸

胸式呼吸

這種代償性的胸式呼吸，主要依靠肋骨上提和聳肩來吸氣，極易導致肩頸及胸部肌肉持續緊張。

Prolonged stress or poor posture, however, can weaken this function and shift breathing to the chest and shoulders, placing strain on the neck and upper body.

正是因為頻繁調動膈肌以外的肩頸肌肉參與呼吸，這些肌肉在夜間休息時仍處于異常活躍的“工作”狀態，所以才會在睡覺時不自覺地向后舉手。

此時，上抬手臂可以讓更多血液和養分流向該區域，以維持肩頸肌肉的代謝需求，緩解緊張感。

As these muscles become overworked, they may remain active even during rest. Raising the arms during sleep can temporarily improve blood flow and relieve tension, which may explain why the position feels comfortable for some individuals.

不過，需要注意的是：雖然抬起手臂睡覺，短期內感覺很舒服，但長期保持這種“舉手式睡姿”，可能會給健康帶來負面影響。

▌影響上肢血液循環

長期的不良姿勢會造成上肢血液循環不暢、麻木，久則造成末梢神經缺血缺氧，引發末梢神經炎等疾病。

Long-term poor posture can lead to poor blood circulation and numbness in the upper limbs, which, over time, may cause ischemia and hypoxia in the peripheral nerves, leading to conditions such as peripheral neuritis.

ischemia /??ski?mi?/ 缺血

▌誘發肩周炎

將手臂舉起時，肩膀裸露在外受涼，且肩關節周圍肌肉的負荷較大，會壓迫肩峰下間隙，易誘發肩周炎。

Raising the arm during sleep exposes the shoulder to cold, and the increased load on the muscles around the shoulder joint can compress the subacromial space, making it highly prone to inducing shoulder periarthritis.

▌引發反流性食管炎

高抬雙臂時，由于肌肉的牽拉，造成橫膈膜移位，會使腹壓增高。睡前進食過飽者、老年人及晚期妊娠者更為明顯，長此以往，可能誘發反流性食管炎。

Raising the arms high can displace the diaphragm due to muscle traction, leading to increased intra-abdominal pressure. This effect is more pronounced in individuals who eat heavily before sleep, the elderly, and those in late-stage pregnancy. Over time, it may contribute to the development of reflux esophagitis.

▌影響心肺健康

膈肌和胸廓無法自然收縮，呼吸也會受影響，可引發胸悶，讓人感覺睡覺不解乏。如果時常覺得胸悶氣短，需舉起雙手、打開胸腔才能緩解，需警惕心肺問題。

When the diaphragm and rib cage cannot contract naturally, breathing is compromised, which may lead to chest tightness and a feeling of unrestorative sleep. If you often experience chest tightness or shortness of breath that is relieved only by raising your arms and expanding the chest, this requires alertness for potential cardiopulmonary issues.

cardiopulmonary /?kɑ?d????p?lm?n?ri/ 心肺的

那么，有沒有一些方法可以檢查和調整呼吸模式，從而改善睡姿呢？

這里為大家提供了2個小tips，一起試試吧！

▌對鏡自查呼吸

對著鏡子坐下，用鼻腔吸氣和呼氣，觀察呼吸過程中肩頸是否存在明顯起伏，如果有，就說明需要進行呼吸調整練習了。

▌呼吸調整練習

可選擇躺在瑜伽墊或床上進行。取仰臥位，用枕頭適當墊高雙腿，使腰部更舒服、身體更放松。

雙手手掌放在肚臍位置，鼻吸鼻呼，吸氣時將氣體更多引入胸腔下部和腹腔，能感覺擴張的腹腔將雙手向上頂出；然后呼氣放松，此時腹部回落。每組練習5-8次，每次練習3組以上。

良好的睡姿，是身體在夜間獲得充分修復的基礎。留意身體的細微提示，及時調整睡姿，便是對健康長久的守護。

最后，祝大家都能安然入夢，擁有健康體魄。

來源：外研社UNIPUS 人民日報 科普中國

跟著China Daily

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