近日，有網(wǎng)友發(fā)現(xiàn)：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(wǎng)友深表同感！

生命時(shí)報(bào)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(jìn)肌肉活動(dòng)。

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(guī)律性下沉與上提。

這種由膈肌主導(dǎo)的腹式呼吸更深沉、緩慢，能有效激活副交感神經(jīng)系統(tǒng)（神經(jīng)系統(tǒng)中的內(nèi)臟運(yùn)動(dòng)神經(jīng)），從而促進(jìn)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(zhǎng)期的壓力或不良姿勢(shì)引起的關(guān)節(jié)排列異常，會(huì)削弱橫膈膜的正常功能。此時(shí)，呼吸的主導(dǎo)權(quán)會(huì)從橫膈膜轉(zhuǎn)移至肩頸和胸部肌肉，發(fā)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(dǎo)致肩頸及胸部肌肉持續(xù)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?yàn)轭l繁調(diào)動(dòng)膈肌以外的肩頸肌肉參與呼吸，這些肌肉在夜間休息時(shí)仍處于異?；钴S的“工作”狀態(tài)，所以才會(huì)在睡覺時(shí)不自覺地向后舉手。

此時(shí)，上抬手臂可以讓更多血液和養(yǎng)分流向該區(qū)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(nèi)感覺很舒服，但長(zhǎng)期保持這種“舉手式睡姿”，可能會(huì)給健康帶來負(fù)面影響。

▌影響上肢血液循環(huán)

長(zhǎng)期的不良姿勢(shì)會(huì)造成上肢血液循環(huán)不暢、麻木，久則造成末梢神經(jīng)缺血缺氧，引發(fā)末梢神經(jīng)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(fā)肩周炎

將手臂舉起時(shí)，肩膀裸露在外受涼，且肩關(guān)節(jié)周圍肌肉的負(fù)荷較大，會(huì)壓迫肩峰下間隙，易誘發(fā)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(fā)反流性食管炎

高抬雙臂時(shí)，由于肌肉的牽拉，造成橫膈膜移位，會(huì)使腹壓增高。睡前進(jìn)食過飽者、老年人及晚期妊娠者更為明顯，長(zhǎng)此以往，可能誘發(fā)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(huì)受影響，可引發(fā)胸悶，讓人感覺睡覺不解乏。如果時(shí)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(diào)整呼吸模式，從而改善睡姿呢？

這里為大家提供了2個(gè)小tips，一起試試吧！

▌對(duì)鏡自查呼吸

對(duì)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(jìn)行呼吸調(diào)整練習(xí)了。

▌呼吸調(diào)整練習(xí)

可選擇躺在瑜伽墊或床上進(jìn)行。取仰臥位，用枕頭適當(dāng)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(shí)將氣體更多引入胸腔下部和腹腔，能感覺擴(kuò)張的腹腔將雙手向上頂出；然后呼氣放松，此時(shí)腹部回落。每組練習(xí)5-8次，每次練習(xí)3組以上。

良好的睡姿，是身體在夜間獲得充分修復(fù)的基礎(chǔ)。留意身體的細(xì)微提示，及時(shí)調(diào)整睡姿，便是對(duì)健康長(zhǎng)久的守護(hù)。

最后，祝大家都能安然入夢(mèng)，擁有健康體魄。

來源：外研社UNIPUS 人民日?qǐng)?bào) 科普中國(guó)

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