《最好的睡眠》閱讀記錄

最近因為生活轉變，睡眠時間變少了，每天起床後都覺得很倦。吃過早餐，坐地鐵或巴士上班時，也很想睡。問過同年齡層的人，原來他們的睡眠時間比我還少，中午飯後也不會打瞌睡。不禁對自己的睡眠時間感到疑問，我的最佳睡眠時數真的要像之前那麼長嗎?

我找了本書看，當中介紹了一些幫助入睡的方法，及提醒妨礙入睡的行為。還特別提到記錄自己每日的睡眠時間及當日的精神狀態，找到最佳睡眠時間和改善睡眠效率。在此特意寫下書內的睡眠行事歷療法，方便自己記錄使用。

這個方法目的是提高睡眠效率，減少躺在床上但沒有睡着的時間浪費。
睡眠效率的公式 ＝100% x 實際入眼時間 / 躺在床上的時間
作者說效率達到85%或以上才算合格

步驟如下：

  1. 用兩星期記錄下表內容，計算出平均睡眠時數，以此為目標實際睡眠時數（入眼時間只要大概就可以，不用準確。睏意很濃時瞄一眼時間，以這時間為入眠時間，隔天早上記錄下來）

  2. 決定起床時間

  3. 用目標睡眠時數逆算出就寢時間

  4. 只在覺得睏（白天和傍晚時間除外），或到了設定的就寢時間才上床

  5. 躺在床上十五分鐘還睡不著，就乾脆起身離開寢室，做些輕鬆的事（但不能玩手機）

  6. 等睏意再度來襲時再上床

  7. 起床時間一到，就要起身離開床舖

  8. 持續一星期

  9. 根據一星期的睡眠效率，調整就寢時間

    1. 睡眠效率 ≥ 85%，就寢時間提早15分鐘

    2. 80% ≤ 睡眠效率 < 85%，維持原本就寢時間

    3. 睡眠效率 < 80%，就寢時間延後15分鐘


表格可用這個連結下載睡眠記錄範本

書名：最好的睡眠：身兼三職名醫教你讓大腦徹底休息，快速熟睡的32項高效睡眠術
作者： 裵英洙
譯者： 邱香凝
出版社：商周出版

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