點解瞓足8個鐘都仲係咁攰？揭開大腦『精神內耗』的真相｜好好休息【東哥說故事】

哇賽心理學 Ｘ 睡眠腦科學
獻給認真工作、努力生活的你——
擺脫身心過勞、改善生活作息、清除腦內垃圾，
找回動靜平衡、精神飽滿的每一天。

　　每一天，請允許自己好好休息。
　　休息和睡眠，並不是工作完成後的次要，而是最重要的身心修復過程。

　　我們經常看到這樣的一群人：
　　他們聰明而勤奮，從年輕時就全心投入工作，追求更出色的表現。
　　認真負責、努力不懈，讓他們迅速獲得職場升遷，但生活也變得更加繁忙。
　　對於熬夜和加班，他們早已習以為常，至於放鬆、休息、好好的睡一覺……
　　那都是在業績目標達成之後、時間允許之下才會被考慮的選項。
　　然而，隨著年齡增長，他們發現——
　　體力早已無法像年輕時那樣，熬夜過後也很難用補眠來回復精神；
　　白天覺得莫名地疲憊，晚上卻總是睡不好，甚至睡得再多還是累。
　　這本書，是給總是疲憊、卻未必知道自己在累什麼的你：
　　其實你並不是真的累！而是被現代社會的快速步調、緊繃的人際關係、壓抑的真實感受……
　　各種生活中的「情緒勞動」綁架得心力交瘁。此時最需要的是，為自己練習好好地完全休息。
　　超人氣Podcast節目《哇賽心理學》主持人——蔡宇哲博士、蔡佳璇臨床心理師，沿襲他們理性中帶有溫暖、療癒中帶點知識的講解方式，以腦科學實證研究及生活應用練習帶你了解：

　　●    完全休息要從白天的微休息／休息開始，再加上夜晚的慢波睡眠
　　●    睡眠不只是深層休息，更是每天清除大腦內垃圾的「洗腦」過程
　　●    睡前喝牛奶、紅酒真能助眠？腦科學研究幫你釐清坊間常見說法
　　●    針對上班族、夜貓族、高敏型、50+大人的睡眠混合型案例拆解

　　｜應用練習推薦｜睡眠9宮格找對失眠成因、2方法拿回睡眠主控權、作者親錄的「睡前有效減壓」引導音檔及影片。每天幫你的大腦重開機，確實恢復心力、體力和腦力，找回動靜平衡、更有彈性的自己。

本書特色

　　●    以淺白易懂的方式，「科普」腦科學和心理學實證研究，詳解身心疲憊的成因、生理機制及解方
　　●    章末附有生活應用練習及作者親錄的正念引導音頻及視頻，幫助你找到最適合自己的休息方式
　　●    拆解高壓上班族、日夜顛倒的夜貓族、更年期後50+等各群族混合型案例，提供有效解決方案

名人推薦

　　專文推薦
　　陳德中    台灣正念工坊執行長
　　程大洲    知名企業管理顧問
　　蘇益賢    臨床心理師

　　好評推薦
　　Hank & Ting       《只能喝酒的圖書館》主持人
　　Manny    《曼報》主筆        
　　瓦基    閱讀前哨站站長，
　　李信謙    北醫附設醫院精神科暨睡眠中心主任
　　周慕姿    心曦心理諮商所創辦人、諮商心理師
　　陳志金    奇美醫院加護醫學部ICU主治醫師
　　曹玉婷    台大醫院北護分院主治醫師
　　鄧惠文    精神科醫師、榮格分析師
　　劉冠吟    華山文創前品牌長、聯合報專欄作家
　　（按姓氏筆畫排列）
 
作者介紹
作者簡介

蔡宇哲  心理學博士

　　《哇賽心理學》創辦人兼總編輯。

　　中正大學心理學博士，專精於睡眠研究，曾任高雄醫學大學心理學系專任助理教授、台灣應用心理學會理事長。現為中華正向心理學發展協會榮譽理事長、台灣應用心理學會監事、台灣科學媒體協會監事、台灣睡眠醫學學會大眾教育委員會委員、台灣睡眠醫學學會失眠認知行為治療認證課程講師。

　　2015年創辦《哇賽心理學》，以「理性中帶有溫暖，療癒中帶點知識」的講解方式，與大眾分享睡眠與心理學的奧妙之處。2020年開始經營《哇賽心理學》同名Podcast節目，並於2020、2021、2022年獲得Apple podcast年度熱門與精選節目，並開設Youtube節目：《哇賽讀心書》、《睡眠先生的活力學》。

　　除了經營自媒體頻道，也將專業與研究轉換成線上課程，包括《疲勞修復Ｘ重振專注力｜高效睡眠休息法》、《自律讓你更自由》；有聲書《睡眠管理職人的好眠教室》。著有《神奇的心理學》、《哇賽心理學》、《用心理學發現微幸福》、《轉個念，解鎖學習密碼》。

蔡佳璇  臨床心理師

　　雙寶媽，同時為《哇賽心理學》Podcast頻道主持人兼執行編輯。

　　高雄醫學大學臨床心理所碩士，現職禾好心理治療所，並擔任台灣生理回饋與神經回饋學會理事、台灣臨床心理學會大眾教育與公共事務委員、失眠認知行為治療認證專業人員。致力於心理健康議題之大眾推廣，著有《你需要的是休息，而不是放棄》。
 
目錄
推薦序
學會「好好休息」是一種生活的智慧∣陳德中
在忙碌之餘與自己對話的最佳工具書∣程大洲
努力生活，不忘好好休息∣蘇益賢

作者序
你值得一段好好的完全休息

第1章 給認真的你——學會有效休息，好好照顧自己
1-1 累了嗎？請允許自己好好休息
1-2 擺脫身心過勞的「完全休息」
1-3 微休息的重要：精力快充、精神回血
1-4 為什麼你會在白天打瞌睡？
1-5 找到一天中的黃金時刻

第2章 你不是真的累——而是心力消耗、大腦疲倦
2-1 休息，恢復心力、體力與腦力的根本
2-2 假性休息與疲倦的大腦
2-3 中止心力消耗，不被情緒勞動綁架
2-4 日常實踐，讓你心不累、大腦不報廢

第3章 調節壓力與情緒——按下暫停鍵，找回平衡
3-1 關於「自律神經失調」這件大事
3-2 練習STOP，覺察與調節情緒
3-3 正念呼吸：打破大腦慣性，回到當下
3-4 身體掃描：找回身／心／腦的動靜平衡
3-5 轉念，發現人生更多的可能
3-6 自我疼惜，改善與自己的關係

第4章 完全休息指導原則——了解睡眠運作機制
4-1 每天「洗腦」，幫大腦重開機
4-2 睡得好不好，不是靠感覺
4-3 睡眠系統的運作機制
4-4 睡眠債、生理時鐘與清醒系統

第5章 睡好睡滿之必要——睡覺最重要的事
5-1 睡眠問題，帶來高風險性
5-2 怎麼睡，才能有好的深層睡眠？
5-3 常見的5大睡眠迷思

第6章 深休息、全修復——好眠人生實踐法
6-1 了解人體的「兩光原則」
6-2 咖啡、運動與正念生活
6-3 創造合適的就寢環境
6-4 睡前儀式與手機戒斷
6-5 2方法拿回睡眠主控權

第7章 睡眠問題百百種？混合型案例拆解
7-1 快步調Ｘ高壓力｜認真打拚上班族
7-2 白天累Ｘ晚上嗨｜作息顛倒夜貓族
7-3 睡眠不足Ｘ品質不佳｜易憂高敏型
7-4 難入睡Ｘ睡不好｜更年期後50+大人

Transcript

SPEAKER_01 0:32

But mean by Yao Gungjok. Jong would go to Koila, Jong would bow like the case at Holy Ho seal, tea sun never cases, Yao sec, I face on Jong Yock. Dim Young Yao Yao Sek, sino full photograph wood like that. Like come yak, Yamho Yao Sikler. Doso another man gungjok a yagma, lick a man, lick a gunjoin, yam, but then they come a sim to garbana. Kiselchile, the gong chong, your gay harm chillen, Wengmo Tang Zium Jindong, Lord Jolle, Joe Mo Sicola, the follow jolla Yausekong Yusang. Ligum Danzilmo Bong Lehins, Kango Kong Jok, fine gong gong jokan. More than chongulam go led him drink cocoausek. The dear Yauseka Mayausek. Good jelly Ho Chi Yao Sekan, the Lord Jolla, kiss m Mayausek. Come to Dilia, you Yausek, you pay good. Lyula Yausekis Yao, but do you know what Salga? Yausicala Chosen Dy Julica Pangbandino Majelica Salge Bow for Sink and Ayella But yet Sink yet bina Fa hold out Sigan Hojat Lidia so like a Yausek. High tang Zigong Jok bang chun hang Yao Hanji lo wood don't come to the chong di major foot of wood like Danhai, Chen Go Haga Yao Sekle, Hasio Yun Le So I Chan Bun Chang Yao Gong Jok Sang Yihoi. Come young, let's see another jung to lay old payload. Foo choong jockshong tie. Pay lower to have some like low like to my tie like a seal hose or zilla. Y la hop on funner to your son some seal holding goler. Hold on, I already uh swimming bajoga, so me panzat m hoa soidal. Gumbilong ja a funbiler, hi is a fun happy let you coi fandol, high hogan you. You may dance on your pay lower, had how go sec to hoy faj of four. Yet less hop hun fun, to hug a full for fong sec, hold on the tissue fun ye subt of fun jung m go, which is so like a sundown, yaw sec for food for changing sun. Come on so let's coiff on your phone secret tie. They may my jung you make a soy yeah, come from your sin seal. They find you lusic a fun joller, come up. Come soon pie sire, had uncle kai kutli a hot name. The tons of manta letter like soy mingled to my vanta. Come toy, some jung yao se yang sec to my yaw hog youth form fat. Yao sec, my jangle jo gangloga. Ya le hoyong ganghoe seed on for Yao sec langa bong joli fruk tie leg, low leg to my sum leg, some childer, lind dialogue san ging high tonga yao sec as yao leg and so zeng. Come to ying yang toiler, let's go with dong, come cho yangwe, yun jeng yao se dung yu, but tin yang may yao sec to my yao sec, joiga, man songge soy me. Yang chila, cut jao sec, fansing a sam jong m tonga yang sec. Me yao sek, yausek, to my soy me. Me yausek legong joton kong jsi kan go dun jam yao sek, m t su fanjong, Yao sec letong san zi chong m ha m but a ha ban zi hola, yao sek e some jong, ho fui forkingle. Soy mina, come cho yun zeng, cho she mingi yao sek, cho fui for tin si ho with cheng like chingola, y two high length dialoton san tare who funny go chang and ba munghai. Kum me yao sek, hai gong joke hong donk. Hoy jong ji leg, yao gong jok, donk hai mo chao le shel like, la yi we gong jo egojonga, so yausek misa fan jong, la ye hei san, yambo shoi, king ha kai, tho dungga, yao jo, hoi whai chi goha gong jok. Comigo dai my te in gong ego, fan cake on gong jokala, commila dye me, yaosek fan sec, jell chiteng, gong jok, yi some fan junk, yao sec, m van jong, you know chong folk, sam do sayola, yao se hoyi tising the self fan jok. Comigo da hold on yong eggong jo fala, come lehoi chi den, gong jok msefanjong, jausek, sufan jong, ya hoi yosikas yola, yamboi, chokandan yedis sonj van dong. Hoi tenha gongjuang. Com tetol, may yausek yo lungo jong yu yun jok. That dim it a chong y get him. Chole g like, nigga g like, yet theng yu yao chho le gong jok. M cho lamji kung jok a si chang. Chung ji leg, cham jam hilang dole gumdul pen sang tong fong sungga fei gung joksi motebi. Lai you, ho pan z gal fella, a tair sa goal, yao yi se gumjun gong jok sinagal tato, me yao se kaha, ta yi dim, chi dong chit deng may yao sick a si gan, lo ye gole like gong jokati tao, ho chit deng gong jotong yao seca joke, guman sin nungo bay mina, ho saudongai gon you don't put in her yao sek. A jell de an yungala, fan gong si gana yupatoon gong jok, chongane, moi yao sek, yao sickle, woodi, gong jok jong tun some di chanzang jung, yungjai, hai go sanso sio tao. Yinh, may yao sec, hai hold a ho channe, hi yao fo yin go zang sa hei yi lanchalin yehong yin gala wondo chessweb man din wa siu sao yun. Hango the lin jok subject ja lo ziga, hei kung jokke yang mayao sick to my chang and zong tie, joy changsi tai gong, couldigha bu ye. Yin go kick gosh fat in fong song, like sandbola, the monchangomina, sega wutonga, jetwangala, yangzi wutonga, chai tola, kayakimandila, you took manjana, this am to mayo sicklet the yao jo you tai go ting her comes out, Benchet Tai goa, gong jo. Com yang young sipyap, jela yule sexty siusakla, yam di yambana, kesela, hai mo ya moha go, czilangle, changalika yitla, bang mo di janga yausek. Come ya tao diman yaoha yao segna. Yao segla, hai bem me yausek, si gana chang di yet yala y subty some jump, come gong chang yao sigan, the ho yi sio soy at weer, some diful ho ye ho sand bowler, hoan donga, come giny jun soy. Yao kale man swimming but jok, but theyong sub mingana ho ye and jall sigan on pack go yi subtum jungle siusoi. Yao jo yi, ho white anjalo gong jok lang like keting san come uh legga yangi langle k yek chengsoi, two big audi some di fuller with gangga changole. Yuji hala m soi hai my chang you told di dos or jungai king yle they fananger subt of they fan chopum we bone lay fok gangdoga changle. Two di gang dog soy me do seng. Yo soy me guan seng, coming on the hazan, I would ya jung mon yin but t so come go, high moban fala laptic tau yabung jok di jong. Kju fanang ja bong jo la fou for thing san you sing ha mgung jok ye mala you ch man yesw mein ye manga sing to a lova man so make a hodi lingoletja mutodo pong man sino hai wo man so and so me banta yep ginyle mso sigan coiler yapso sigan mo dun yu basusi the yule subdidum ye man subidim jukang lingan gau let them mochi go seg him jong. Com di mansa, demu fai chok yap mina, dimisin chin mina, demil mansa, why you fan gang hole, nigga hold on, wo you don't man tie. Damugan y jong tai jong fong tongue. Come you tang boba and f goisin sup me changed hollong yuan yi san hip joll. Uh yi hale, chai gong di mansa, why you fanakanga hog bac yat tao tong ye man guang sin hyung manging hai yi. Ya taule, todi tangong, ye man, to yu whai chi jok yi tum guang sin, ging yi la gong dai siong fi si chan bangyi yang bo lung do tomai siong si kan da yi chungkei kwail kwandong, wandonglo ek choke soy min koil. Bongjole gang hoyapmi. Tossi, tai seng soy min ban, wandong chang that sums of fandong yi sha. Juga wandong si gan he jo sha yu man chang wandong qing mohei fan dichin le samu chungtao chunang kekli bandong, newo do lilla, go yu chang seng lan yap soy. The sam chongju hop si soy me wan jang, sutloy wandol, hayu may leung. Hai yugong Hekong sila sipsis up go do hai la sung yap soi wan gang, tia ngontai donga, gingile, yes of sam te is but yigan, hai yu bay sat one look tai zil zil, the woo fand up begaho di. Yemana, sat loy guangsinna, ha yupin her, lun sick, big, lam sig, hai boyek dihak so fan bay. Some yang her yap soy. Lil van Ga siele, jolle chunam, ta you paha, yongadi tan si dank, lindalyapso yola, chi donk chun yap chun gang, fo, me banjet. The say mhohe chong sum ging wutong, lilingolak a sun dai, dong chong, gin la fan gagalin gate, gin yle, haiao so yi y che goodang se gan sin fan son chong. Then m fenjagasiola, he san july wutong, you mom yingo so yi, ho y lehoi, chong po, her jodi, m fa fai lolek, some legacy chang. Chin yi mo yung sao gate, but ja kita sam si a chanban. You tok le hem, cho was in jak, dialem mo sun jali tigos seo low tokmat, hoy you took a dilet to guagasil shi. Dalok quail gesu me in sea, man seven ya to my yat tao he san kissigan lock chal, you hit le sealho, high wo basin tile, dad I pay low. Some like tong low like a seal hole, hiin doyan, got up pay bay, gayun yan. Some like sea let chang soy to my nat like la chang mean but it fool me a chang so l do a seal hole some like sing a two wai j mobati ge hong tai what you ken soy se kin ho soin some like y some like a sealholder with gong dang what they get sing or hong like doji what they mob gun hong hold chang so die hack die hot jungga sec lap subsect maga sing. So di ting on yet tauga chang so yang hung y magaso me. Bamin sum like sealho, your lung of that, day sing or chat got sea sun yet so, soon that hai mayo chi jok some like a sealho, Jo Cheng so you joy, soon that yi m don si got se tang, chang la tomai chang so your fong fat, da yi junji dongha, chang ji donha, mo yugatengso teng like gohoi, what in bay like fool me se ginsami. Low legga, take a low legga tai young si how tung quai wa cho sanga soonho. Come y low like a seul hole, high time low, come near diong sang lay van yang. Fagot ying go to in the yin go sing god each uh dialumin go full nonsoon have yenti payfat. Come with the uh chile con zan pan polsi ja chin yi faiin tollan co yenti with don, high wigam do ligo yenti payo sea. Uh tin yi waseng gau dai full on sunner do song sing but percent. Don't ful on juna di hang van sings yang chun domat some yi hocta ge yek junju dang yenti gongan, go lung fans, some tivu soon holdosan yen yun y. Commodiwale, hai hoi taugoli go yi tle, a taki tang ti jo go lole kung jok, yye, gordo siung low like le lingdo is gong jolle, yong yi chaw, gum gong jok how lole, to beg a di. Yan zye sec dong yao sec, haoi su gai wun chong fan, fo nonsun, gordolloi tek face on chong yiuseng. Some nigga wandong jihoi, so you yao seon doi fine yung. Mmhoi go that chong to soy miner, sec dog one donga, a de fong song would donga, to hip bong jodo, di lun payo, gum siu fons yelo tick. Some like the fuifo. Some leg tong lole like, tongs do ya chai siuho. Gumchi ti hale um ja siwo tangdola who yum a gongjon, yao so chai ye. Tili longo fui folk yun tu di sang tong. Yuntak ya. Jungo chi leg, yao gong jok, what ja kita sioho some like tong low like si ma ye hai. Yaoha yao sec a jugo yun jugner, chai jung to y leg yao gong jok, my kata sea much me hot, the shuly hung as yeller, you don't gong jok a sea changer, some diffusing a to shoe like gong jok si hong, com sang tong lo hunger kiss and mo the yao sec to my phong song. Why yao bite to gong jok, jungle chi leg, yun san me, sinango, fulfo some lecton low leg. You mo sigang chunglo hunger, toy aga si how tip jok di yin, chung bang chat on my di in tip jok, lungal lingo sum lecton dio water lung yo sec. Yun juggy, yelsikas yala chin j moho fight, title low left put don't. Binchelangale, dale changet, liuha go, dale some length pen. Yinda nyosikas yola, marojat, said the wine so gate. It would don't swing bang or the young whether had a phone song gun, dialected in hell with silhou when they get low like to my sumlet. Dum dollin you dog siala, you let sins are you focus, le gold as siha, you do a joken, some like don't low like a soon hole. So ye, when you see dye, siho low leg, y shell language some lo some penga to my lend you vi with don't you like yun chun tayup donha. Yo si gasiola, little jungu ji legger yun chun some some he don't hack yao si put don't me. Pay you let you dog seal siola, so yun chun tao yabi seals go see jong, limphun some ho siha, canji dolima. Come ho you like, sang lim. So yi teng lim chang, lim sai to, teng lim taolo, teng lim yam sec dang dang, changi leg zap chong fan he tong ha he seen some me. Km die soy me my se now ming a second, hai hoy bong jo fangao come soin jai jo hu chang so to my to hic so jun liu, thailo hola play, ye say your lo chuba, dialymboha lungola, could say lum di. So you bong jo soy miner, dioso you sip cho y chi go second soin ye muya ba chi chin chingao lilla, kitao mm chi ligo secondo swin, yan chila, thisu yum tsio ease of go eo. Sang all light. Listen ho ye uh tato me how go, yen si la tie learner yun tuna patisatai, yun tuna more than ta senga. Tangao la kohaito yuso mina sangmin yeha yek my chile le fangisin yam tho saka yahao, yeas so nyam se mina, king so sip chungai, butakita yu tie ban, kisha langa bong joletai sing so min banta. The yi soyam thao hame yao cho so mina thao teng hayao chan denga chop yungha, hai chung chung sui sanjing yikai taian, gum to fong song, pente yong yiapso. Then le tail doy takes yao yang fan jale yam chungi kong dai soy penta. Desan, they fand a law hemai taw fan cham. Ji yule dum chong, gin la chom lingitle, fan y lingle fan chok. Yule fen a chong semin yize fanjong, do fan dogao, chihou heysen, leho jun chong, janati, hen zong, cheng tai wo dong, la you, you tok, tenyam, tick to likota kui, sinjo fen fan chong, so fan gau, they say he san swimin, holo le gungjo legum, chan si gang swim but joke hoes and Iho, I would somehoot gunchap bang phim, like you go hut ngata, some jong banger, dang dung, um joy chapaner. I like you uh fabuna, tony bang, dang dang, so you lay bum yangao jin sum jongigung jong tong the hang as yale got a holdoni yu diale, lif a go like lay youth like batong song. Then m Hai my fangao bakung chuman diale. Mm my fan won bass you see gau. Hai yago qua like a joksa, the king song gang go so means laun. Jonjila, ying her sang lay gong ng satio, so ye my jing chong jokes mean sigan, the first sea jok, quail cho second yu sang. Complusula hang song yi to me four po jack. Come to the uh be fong secler, chung focus so mean four hois, yin ching yi dong, pay the cryung mala chong bay yausekle, may yao secler, zhao chi mala chong jong to bow jo jam, powder bungai jam, the hai yels that loyziga yao sec, zong chang yao sec, singalak he payun happen bovan, come malachong a jong dim, ze vangal, yun zing a yao se, langa len la chun mean fui folk tilac. Come some like tong low like a sealholer, I would lang don't they hum yop changed to my yangsi paylo, chosen gong jong howlet hargong. Come l yella, to yausick a seal jong dim full of do jong, ye might. Com seal mean a gongjo dog, dim young come seal some like seal hold to my full folk low like a fong sec, to a phase on this younger. So you are lay song to you white soy mina is like that.