10個影響夢境的因素

相信沒有人想睡覺做惡夢,到底什麼行為會影響夢境呢?以下是10個影響夢境的因素~
10dreamchange.jpg
(來源:HUFFINGTONPOST東網)

1.Change Your Sleep Position

The position you favor before falling asleep can have a significant impact on your dreams. Sleeping on your left side is most likely to result in nightmares, while sleeping on your right side is associated with more peaceful dreams. Stomach sleeping, on the other hand, has been linked with feeling smothered as well as more, ahem, erotic dreams.


1)睡眠姿勢:向左側睡或引致惡夢;向右側睡夢境較平和;趴睡或會引發春夢。

2.Take Music Lessons

Do you often hear music in your dreams? The Sleep Lab at the University of Florence discovered that the younger people were when they began taking music lessons, the more likely they were to have dreams that included music.

Additionally, musicians' dreams included twice as much music as non-musicians' dreams. The study also found that 28 percent of the people who dreamed of music hadn't ever heard the particular tune while awake.


2)接觸音樂:音樂家的夢境出現音樂的機會比常人高出兩倍,另外人們開始接觸音樂的年紀越小,夢境出現音樂的機會越大。

3.Get Cheesy

Dairy may inadvertently hack your dreams, with links not only to whether you may suffer from lactose intolerance, but also to the very type of cheese you enjoy. Cheddar and Red Leicester are recommended by the British Cheese Board for pleasant sleep, while Stilton (blue cheese) and lactose intolerance might result in odd or more vivid dreams.


3)芝士種類:英國芝士協會指日常食用的芝士會影響睡眠質素,車打芝士及萊斯特紅芝士能使睡眠更安穩,而藍芝士則或引來奇異或更鮮明生動的夢境。

4.Don't Scare Yourself

Just like your mom said, watching scary movies or reading horror novels before bed can induce your brain to manufacturer it's own terrifying stories.

Actually, any activity immediately preceding sleep can influence dreams, so take a few minutes to relax and think happy thoughts before dozing off if you want to keep them positive. Try our watching our list of feel-good videos to indulge in some warm, fuzzy feelings before bed.


4)入睡前心境:任何睡前活動都能影響夢境,所以臨睡前想一些愉快事情放鬆心情會令夢境更加正面。

5.Watch Black and White TV

Chances are if you are under 55, you dream exclusively in color. However, people who watched primarily black and white television between the time they were 3-10 years old are more likely to experience their dreams in shades of gray than those who grew up with colored TV, according to a British researcher. The fact that TV color can affect dreams is odd, since everything in the real world was still in color.


5)黑白電視:3至10歲時常看黑白電視,長大後有較大機會出現黑白色彩的夢境。

6.Don't Go to Bed Hungry

Feeling hungry while you are asleep can decrease sleep quality and wake you up due to drops in blood sugar. You might even find yourself dreaming of a juicy burger or cupcake!

Try enjoying a light snack before bed like a banana, nuts or peanut butter and crackers to counter this effect. Skip fatty and spicy foods which may lead to indigestion.


6)睡前進食:飢餓會令血糖下降,導致睡眠質素變差,更可能發填滿食物的夢。睡前若感到飢餓,可進食小吃如水果,避免進食難以消化的食物。

7.Take Dream-Enhancing Supplements

Taking your vitamins is a good thing for most people; however, Vitamin B6 supplements have been linked to an increase in lucid dreams in several anecdotal accounts and in one study.

Other studies found that the herb calea zacatechichi heightens dream vividness during non-REM sleep and increases chances of lucid dreams, but also decreases deep-slow wave sleep.

Other supplements like vinpocetine, galantamine, and choline have also been reported to induce more vivid and lucid dreams, and some people actually use them specifically to affect dreams.

Cutting back or stopping them altogether can reduce the effects if it bothers you. (Remember, always talk with your doc before taking new supplements.)


7)營養補充品:某些營養補充品可能會令人有更清醒的夢境,如維他命B6及膽鹼(Choline),如受其影響可停止食用。

8.Sleep With Soothing Smells & Sounds

When you're snoozing, strong smells like brewing coffee or breakfast may subconsciously creep into your dreams.

One study found that rose smells can induce positive dreams while sulphur smells induce negativity. Though you may not dream directly of flowers when smelling roses, your memory's association with a scent can have an influence.

Sounds that are loud enough to hear but not too loud to wake you can also become part of your dreams. For example, have you ever found that the sounds on the TV were happening in your dreams, or incorporated your alarm clock into a snooze?

Hack your dreams by surrounding yourself with pleasant aromas like lavender or lilac, and with pleasant sounds like ocean waves. Since environmental cues can affect dreams, a comfortable mattress and cool temperatures may also help.


8)睡眠環境:動人香味如玫瑰及薰衣草花香,及優美的聲音如海浪聲,配以舒適床墊及涼爽溫度,能令夢境更加正面。

9.Eat Caffeine and Spicy Foods

Caffeine can overstimulate you and spicy foods can contribute to indigestion, both reducing how deeply you sleep and increasing the number of times you wake during the night.

A side effect of this is that they may also make you more likely to remember your dreams. Whether experiencing a nightmare or other dream state, if you wake up within a five minute window following it you are more likely to remember the dream.


9)食物種類:含咖啡因及辛辣的食物會令人難以熟睡及更易覺醒。

10.Deal With Daytime Stress

Trying to avoid something or someone during the day, or to suppress a thought? This can lead to dreams that focus on that problem during the night, according to both Sigmund Freud and studies from Australian and German universities.

Whether it is a job deadline, concerns over physical appearance or relationship issues, attempts at suppressing the issue often make it front and center during sleep. Tackle your issues during the day or consider journaling at night to clear your mind.


10)壓力:平日感到壓力的事物會在夢境出現,要避免只能舒緩心境及理清思想。

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