青少年之夜／睡前玩電腦 High你睡不好
<p style="line-height: 190%;"><font face="新細明體"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">【聯合報／記者廖雅欣／報導】</span><br><span style="line-height: 190%; font-family: 'Arial','sans-serif'; color: rgb(65, 65, 65); font-size: 11.5pt;" lang="EN-US"><!--?xml:namespace prefix = o ns = "urn:schemas-microsoft-com<img src="./images/smilies/default/shocked.gif" border="0" smilieid="6" alt=":o" /--></span></font></p><p style="LINE-HEIGHT: 190%"><br><font face="新細明體"><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US"><o:p></o:p></span></font></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">「我剛上國一的兒子老是熬夜讀書，早上都睡到起不來</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US">……</span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">。」</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US"><br></span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">「我家小女兒老是上床後翻來覆去睡不著，在床上要耗上</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US">1</span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">個多小時</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US">……</span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">。」</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US"><br></span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">「我們班上學生最近迷上網路遊戲，早上到校都昏沉沉，沒精神</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US">……</span><font face="新細明體"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">。」</span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US"><o:p></o:p></span></font></p>
<p style="LINE-HEIGHT: 190%"><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">我家孩子</span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt"> </span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">怎會變成夜貓族</span></strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US"><o:p></o:p></span></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">不少孩子從國小高年級開始，出現愈來愈晚睡的情形，「愈夜愈有精神」，有的忙著寫功課，熬夜準備考試；有的上網玩遊戲，戰到深夜；有的雖早早上床，但很難入睡，總是要花很長時間才能睡著。這些狀況，都導致青少年和兒童睡眠時間不足，隔天上課昏沉沉。</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">諸如此類的青少年與兒童睡眠問題，愈來愈多，不少家長和學校老師都為此煩惱，因為充足的睡眠，是健康身體和順利成長的基礎。青少年心理師王意中認為，不管是家長或老師，在幫助青少年和兒童解決睡眠不足的問題之前，應該先了解人的睡眠過程。</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">叫醒孩子</span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt"> </span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">選在快速動眼期</span></strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">王意中說，每個人的睡眠過程，都其周期性，每個周期大約在</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US">1</span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">個半小時到</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US">2</span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">小時之間，從入睡到淺眠，到熟睡，再到深睡，最後就是快速動眼期（</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt" lang="EN-US">REM</span><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">），也就是一般人做夢的時間，接著又展開下一個周期。</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">快速動眼期除了做夢之外，也是整合和記憶的階段，如果起床的時間正好是熟睡期，就很難叫醒；如果正好是快速動眼期，腦筋較清醒，通常很快就醒來。所以如果希望孩子很輕鬆起床，可以大概計算一下周期，至少起床時間不要在熟睡期。（最佳睡眠時間計算，請參考下列網站）</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">上床難睡</span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt"> </span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">白天操得不夠累</span></strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">很多孩子如果在睡前玩激烈的聲光遊戲，導致情緒亢奮，如上網玩遊戲，就不容易順利入睡；幼兒則是會半夜哭鬧，導致睡眠品質不佳；也有孩子躺很久睡不著，王意中說，應該是「白天操不夠」，晚上精神太好。</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">他建議想要孩子順利入睡，白天可以加強運動和活動，晚上就會好睡些，睡前更應避免激烈活動，尤其是聲光遊戲。</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">睡眠不足</span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt"> </span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">影響學習和情緒</span></strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><span style="LINE-HEIGHT: 190%; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial"><font face="新細明體">睡不好的後遺症，最明顯的就是影響到學習力和情緒。王意中說，如果持續睡不飽或睡不好，隔天早起精神不佳，到學校還想睡，就會影響到專注力和思考判斷力，接著學習出問題。如果遲未改善，惡性循環之下，孩子上學沒有成就感，不斷有挫折，就容易出現學習中輟的情形，「不少學生中輟就是這樣來的」，王意中說。</font></span><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>
<p style="LINE-HEIGHT: 190%"><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 細明體; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-bidi-font-family: 細明體">▇</span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt"> </span></strong><strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #0074ad; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial">算一算，你該幾點睡？</span></strong><span style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt"> <span lang="EN-US"><o:p></o:p></span></span></p>