唔洗長島冰茶！3 招換你半晚安睡！Ways to Get a Good Night’s Sleep
一提及失眠，很自然會想起安眠藥，但其實短暫的失眠，應先從一些生活習慣著手，因為安眠藥或會產生依賴性。想輕鬆入睡，可嘗試以下
3 招安睡法寶！
When it comes to insomnia, you might think of sleeping pills immediately. However for temporary insomnia, lifestyle modification should be considered first instead of taking sleeping pills which may cause dependence. Here are 3 tips for you to have a good sleep!
1. 避免攝取刺激性食物或藥物
Avoid Food or Medicines with Stimulating Effect
除了要養成定時上床、起床的習慣，也要避免在下午喝茶、咖啡等會提神的飲料。另外要留意某些含通鼻塞成份如 Phenylephrine 或 Pseudoephedrine 的傷風藥物，會令人提神及緊張。所以容易失眠人士應避免在晚上服用，這時可選擇副作用較少的外用噴劑。
Apart from maintaining a routine with regular bedtime and waking time, you should also avoid caffeine-containing beverages like coffee and tea in the afternoon. Be aware of some cold and flu medicines which contain nasal decongestants like phenylepherine or pseudoephedrine as they have the potential of keeping you awake because of their stimulating effect. Therefore, if you have difficulty sleeping, you need to avoid taking these medicines at night. Or else, you might choose nasal spray for blocked nose which has fewer side effects.
2. 服用褪黑激素 Take Melatonin
另外有一種失眠是因為飛行時差擾亂了身體的生理時鐘，這個情況可嘗試服用褪黑激素。褪黑激素其實是我們身體在晚上分泌的荷爾蒙，主要是提示身體進入睡眠狀態。臨睡前補充褪黑激素可幫助調整睡眠週期，但不建議長期服用。如果失眠是時差以外的原因引起，那褪黑激素便不適合。
If you have sleep disturbance due to jet lag, you can try melatonin. Melatonin is a natural hormone in the body. It is secreted abundantly at night and works as an internal clock to signal the body that it is night time. Taking melatonin at bedtime can help to adjust sleep-wake cycle. However, it is not recommended to be taken in long term. Melatonin is not suitable for insomnia caused by reasons other than jet lag.
3. 經醫生指示下服用適當藥物 Take Appropriate Medicine under Doctors’ Direction
如果是短暫的失眠，有些醫生會建議服用第一代抗組織胺，例子有 Chlorpheniramine。此藥本身用於減輕皮膚痕癢、流鼻水等過敏症狀，但由於同時帶有使人有睡意的副作用，所以亦有用作幫助睡眠。但是第一代抗組織胺並不適合長期失眠人士，而且其安眠效用成疑，亦帶有口乾、視力模糊等副作用。
For short-term insomnia, some doctors might prescribe first generation oral antihistamines such as chlorpheniramine. This medicine is primarily used for relief of allergic symptoms like skin itchiness and runny nose. As it may cause drowsiness as side effect, it could help you fall asleep. However, it is not suitable for people with long-term insomnia and it may cause other side effects like dry mouth and blurred vision.
屈臣氏藥劑師團隊
Watsons Pharmacy Team
