{"id":5028,"date":"2022-02-12T17:04:36","date_gmt":"2022-02-12T09:04:36","guid":{"rendered":"https:\/\/www.stdhc.org.hk\/express\/?p=5028"},"modified":"2025-10-30T16:51:04","modified_gmt":"2025-10-30T08:51:04","slug":"sleep-supplements","status":"publish","type":"post","link":"https:\/\/www.stdhc.org.hk\/express\/sleep-supplements\/","title":{"rendered":"\u52a9\u7720\u4fdd\u5065\u54c1"},"content":{"rendered":"<p>\u6709\u4e9b\u4eba\u9047\u4e0a\u7761\u7720\u554f\u984c\uff0c\u4f46\u6182\u616e\u897f\u85e5\u300c\u5b89\u7720\u85e5\u300d\u7684\u526f\u4f5c\u7528\uff0c\u6703\u8003\u616e\u4f7f\u7528\u300c\u4fdd\u5065\u54c1\u300d\u3002\u4fdd\u5065\u54c1\u4e0d\u9808\u8981\u91ab\u751f\u8655\u65b9\u6216\u85e5\u5291\u5e2b\u76e3\u7763\u4e0b\u552e\u8ce3\uff0c\u4f46\u662f\u5426\u4e00\u5b9a\u5b89\u5168\uff1f\u6210\u6548\u5982\u4f55\uff1f\u4ee5\u4e0b\u7c21\u4ecb\u4e00\u4e9b\u5e38\u898b\u52a9\u7720\u4fdd\u5065\u54c1\u542b\u6709\u7684\u8072\u7a31\u6709\u6548\u6210\u5206\u3002<\/p>\n<p><strong><u>\u5e38\u898b\u52a9\u7720\u4fdd\u5065\u54c1\u6210\u5206<\/u><\/strong><\/p>\n<p>\u5728\u4e0b\u5217\u5e38\u898b\u52a9\u7720\u4fdd\u5065\u54c1\u6210\u5206\u4e2d\uff0c<strong>\u591a\u6578\u4f5c\u7528\u539f\u7406\u4e0d\u660e<\/strong>\u3002\u53ef\u80fd\u6d89\u53ca\u589e\u52a0\u8166\u90e8<strong>\u03b3-<\/strong><strong>\u6c28\u57fa\u4e01\u9178 (GABA<\/strong>) \u50b3\u905e\uff0cGABA \u5728\u4e2d\u6a1e\u795e\u7d93\u7cfb\u7d71\u5177\u6291\u5236\u4f5c\u7528\uff0c\u56e0\u6b64\u6709\u93ae\u975c\u6548\u679c\u3002<strong>\u5e38\u898b\u526f\u4f5c\u7528<\/strong>\u5305\u62ec\u774f\u7761\u3001\u982d\u6688\u548c\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n<p>&nbsp;<\/p>\n<p><strong>1.\u5316\u5b78\u7269\u8cea<\/strong><\/p>\n<p><strong><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-5072\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/2-1.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/2-1.png 300w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/2-1-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<p><strong>\u00a0\u892a\u9ed1\u6fc0\u7d20 Melatonin<\/strong><\/p>\n<p>\u81ea\u7136\u5b58\u5728\u65bc\u4eba\u9ad4\u5167\uff0c\u7531\u677e\u679c\u9ad4\u5206\u6ccc\uff0c\u523a\u6fc0\u892a\u9ed1\u6fc0\u7d20\u53d7\u9ad4\uff0c\u8abf\u7bc0\u8eab\u9ad4\u7684\u751f\u7406\u6642\u9418\u548c\u5167\u5206\u6ccc\u7b49<\/p>\n<p>\u6709\u8f03\u591a\u8b49\u64da\u986f\u793a\u5c0d<u>\u9069\u61c9\u6642\u5dee\u6216\u8f2a\u73ed\u5de5\u4f5c<\/u>\u6709\u5e6b\u52a9<\/p>\n<p>\u5291\u91cf\uff1a\u6bcf\u65e5 2 \u2013 3 \u6beb\u514b (\u6700\u9ad8 10 \u6beb\u514b)<\/p>\n<p>\u85e5\u7269\u76f8\u6c96\uff1a\u964d\u8840\u58d3\u85e5\u3001\u7cd6\u5c3f\u85e5\u3001\u8584\u8840\u85e5 (\u6297\u51dd\u8840\u85e5 \/ \u6297\u8840\u5c0f\u677f\u85e5)\u3001\u514d\u75ab\u6291\u5236\u5291\u3001\u5496\u5561\u56e0<\/p>\n<p><strong><img decoding=\"async\" class=\"alignnone size-full wp-image-5096\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/\u672a\u547d\u540d\u8a2d\u8a08-3.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/\u672a\u547d\u540d\u8a2d\u8a08-3.png 300w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/\u672a\u547d\u540d\u8a2d\u8a08-3-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<p><strong>\u03b3-<\/strong><strong>\u6c28\u57fa\u4e01\u9178\u00a0<\/strong><strong>GABA<\/strong>\uff1a\u808c\u8089\u4e4f\u529b\u3001\u8207\u964d\u8840\u58d3\u85e5\u76f8\u6c96<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-5081\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/5-1.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/5-1.png 300w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/5-1-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>L-<\/strong><strong>\u8336\u6c28\u9178 <\/strong><strong>L-Theanine<\/strong>\uff1a\u8207\u964d\u8840\u58d3\u85e5\u76f8\u6c96<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5069\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/1-1.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/1-1.png 300w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/1-1-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>\u5375\u78f7\u8102 <\/strong><strong>Lecithin<\/strong>\uff1a\u96de\u86cb\u6216\u5927\u8c46\u904e\u654f\u4eba\u58eb\u5fcc\u670d<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5090\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/\u672a\u547d\u540d\u8a2d\u8a08-2.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/\u672a\u547d\u540d\u8a2d\u8a08-2.png 300w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/\u672a\u547d\u540d\u8a2d\u8a08-2-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5075\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/3-1.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/3-1.png 300w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/3-1-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>L-<\/strong><strong>\u8272\u6c28\u9178 L-<\/strong><strong>Tryptophan \/ <\/strong><strong>\u7fa5\u8272\u6c28\u9178 5-<\/strong><strong>hydroxy-tryptophan (5-HTP)<\/strong><\/p>\n<p>\u4f5c\u7528\u539f\u7406\uff1a<strong>\u8272\u6c28\u9178<\/strong> \u5728\u9ad4\u5167\u8f49\u5316\u6210 <strong>\u7fa5\u8272\u6c28\u9178<\/strong>\uff0c\u518d\u8f49\u5316\u6210\u8840\u6e05\u7d20 (serotonin \/ 5-hydroxy-tryptamine)<\/p>\n<p><strong>\u8272\u6c28\u9178<\/strong>\uff1a\u53e3\u4e7e\u3001\u8996\u529b\u6a21\u7cca<\/p>\n<p><strong>\u7fa5\u8272\u6c28\u9178<\/strong>\uff1a\u98df\u617e\u4e0d\u632f\u3001\u653b\u64ca\u6027\u3001\u5e7b\u89ba\u3001\u8e81\u72c2\u75c7<\/p>\n<p>\u85e5\u7269\u76f8\u6c96\uff1a\u8840\u6e05\u7d20\u7d9c\u5408\u75c7<\/p>\n<p>\u55dc\u9178\u6027\u7c92\u7d30\u80de\u589e\u591a\u2014\u808c\u75db\u7d9c\u5408\u75c7 (\u7f55\u898b)\uff1a\u521d\u671f\u9664\u4e86\u808c\u8089\u75db\u5916\uff0c\u6703\u6709\u611f\u5192\u75c7\u72c0\uff0c\u665a\u671f\u6703\u51fa\u73fe\u66f4\u591a\u808c\u8089\u3001\u795e\u7d93\u548c\u76ae\u819a\u75c5\u8b8a<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>II.\u8349\u672c\u690d\u7269<\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5029\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/7.jpg\" alt=\"\" width=\"262\" height=\"174\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/7.jpg 519w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/7-300x199.jpg 300w\" sizes=\"(max-width: 262px) 100vw, 262px\" \/><\/strong><\/p>\n<p><strong>\u7e88\u8349 Valerian<\/strong>\uff1a\u812b\u766e\/\u6212\u65b7\u75c7\u72c0\u3001\u809d\u4e2d\u6bd2 (\u7f55\u898b)<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5032\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/8.jpg\" alt=\"\" width=\"254\" height=\"190\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/8.jpg 473w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/8-300x225.jpg 300w\" sizes=\"(max-width: 254px) 100vw, 254px\" \/><\/strong><\/p>\n<p><strong>\u897f\u756a\u84ee <\/strong><strong>Passion flower<\/strong>\uff1a\u7121\u5927\u526f\u4f5c\u7528<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5035\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/9.jpg\" alt=\"\" width=\"246\" height=\"246\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/9.jpg 225w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/9-150x150.jpg 150w\" sizes=\"(max-width: 246px) 100vw, 246px\" \/><\/strong><\/p>\n<p><strong>\u5564\u9152\u82b1 <\/strong><strong>Hops<\/strong>\uff1a\u96cc\u6fc0\u7d20\u4f5c\u7528\uff1b\u670d\u7528\u8377\u723e\u8499\u85e5\u548c\u60a3\u5a66\u5973\u75be\u75c5\u6216\u764c\u75c7\u4eba\u58eb\u6ce8\u610f<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5038\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/10-e1644807482914.jpg\" alt=\"\" width=\"283\" height=\"203\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/10-e1644807482914.jpg 467w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/10-e1644807482914-300x215.jpg 300w\" sizes=\"(max-width: 283px) 100vw, 283px\" \/><\/p>\n<p><strong>\u6d0b\u7518\u83ca <\/strong><strong>Chamomile<\/strong>\uff1a\u6297\u96cc\u6fc0\u7d20\u4f5c\u7528\u3001\u83ca\u79d1 (\u5982\u8c5a\u8349\u3001\u83ca\u82b1\u3001\u91d1\u76de\u82b1\u3001\u96db\u83ca) \u904e\u654f\u4eba\u58eb\u5fcc\u670d<\/p>\n<p>&nbsp;<\/p>\n<p><strong> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5041\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/11.jpg\" alt=\"\" width=\"276\" height=\"231\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/11.jpg 565w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/11-300x251.jpg 300w\" sizes=\"(max-width: 276px) 100vw, 276px\" \/><\/strong><\/p>\n<p><strong>\u871c\u8702\u82b1\u00a0 <\/strong><strong>Lemon balm<\/strong>\uff1a\u7532\u72c0\u817a\u75c5\u3001\u6c23\u5598 (\u7f55\u898b)<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5044\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/12.jpg\" alt=\"\" width=\"274\" height=\"182\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/12.jpg 640w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/12-300x200.jpg 300w\" sizes=\"(max-width: 274px) 100vw, 274px\" \/><\/strong><\/p>\n<p><strong>\u5357\u975e\u9189\u8304 <\/strong><strong>Ashwagandha<\/strong>\uff1a\u7532\u72c0\u817a\u75c5\u3001\u809d\u4e2d\u6bd2 (\u7f55\u898b)\u3001\u8207\u964d\u8840\u58d3\u85e5\u3001\u7cd6\u5c3f\u85e5\u3001\u514d\u75ab\u6291\u5236\u5291\u76f8\u6c96<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5047\" src=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/13.jpg\" alt=\"\" width=\"271\" height=\"142\" srcset=\"https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/13.jpg 519w, https:\/\/www.stdhc.org.hk\/express\/wp-content\/uploads\/2022\/02\/13-300x157.jpg 300w\" sizes=\"(max-width: 271px) 100vw, 271px\" \/><\/strong><\/p>\n<p><strong>\u5361\u74e6 Kava<\/strong><\/p>\n<p>\u53e3\u4e7e\u3001\u9707\u986b\u3001\u8a18\u61b6\u529b\u6e1b\u5f31\u3001\u60e1\u5316\u67cf\u91d1\u905c\u75c7\u3001<strong>\u809d\u4e2d\u6bd2<\/strong> <strong>(<\/strong><strong>\u6709\u78ba\u5be6\u8b49\u64da)<\/strong><\/p>\n<p>\u6a2a\u7eb9\u808c\u6eb6\u89e3\u75c7 (\u7f55\u898b)\uff1a\u9664\u4e86\u808c\u8089\u75db\u5916\uff0c\u6703\u611f\u5230\u4e4f\u529b\u3001\u5c0f\u4fbf\u984f\u8272\u8b8a\u6df1<\/p>\n<p>\u53ef\u80fd\u6291\u5236\u85e5\u7269\u5206\u89e3<\/p>\n<p><strong>\u4e0d\u5efa\u8b70\u4f7f\u7528<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>\u4fdd\u5065\u54c1\u6ce8\u610f\u4e8b\u9805<\/u><\/strong><\/p>\n<ul>\n<li>\u7d55\u5927\u90e8\u5206\u7522\u54c1<strong>\u6c92\u6709<\/strong>\u6839\u64da\u300a\u85e5\u5291\u696d\u53ca\u6bd2\u85e5\u689d\u4f8b\u300b\u6216\u300a\u4e2d\u91ab\u85e5\u689d\u4f8b\u300b<strong>\u8a3b\u518a<\/strong><\/li>\n<li>\u4f5c\u51fa\u7684<strong>\u5065\u5eb7\u8072\u7a31<\/strong><strong>\uff0c\u6c92\u6709<\/strong>\u7d93\u904e\u885e\u751f\u7f72<strong>\u8a55\u6838<\/strong><\/li>\n<li><strong>\u6210\u6548\u548c\u5b89\u5168\u6027\u5747\u7f3a\u4e4f\u6709\u529b\u8b49\u64da<\/strong>\uff0c\u591a\u56e0\u70ba\u6c92\u6709\u7d93\u904e\u56b4\u8b39\u7684\u81e8\u5e8a\u7814\u7a76\u548c\u6c92\u6709\u6a19\u6e96\u5316\u7684\u914d\u65b9<\/li>\n<li>\u6709\u6548\u6210\u4efd\u3001\u4f86\u6e90\u3001\u63d0\u53d6\u65b9\u6cd5\u3001\u6709\u6548\u5291\u91cf\u4e0d\u660e<\/li>\n<li>\u53ef\u80fd\u8207\u897f\u85e5\u76f8\u6c96<\/li>\n<li>\u53cd\u61c9\u56e0\u4eba\u800c\u7570<\/li>\n<li><strong>\u6709\u6a5f\u6703\u5ef6\u8aa4\u9069\u7576\u6cbb\u7642<\/strong><\/li>\n<\/ul>\n<p>***\u8207\u91ab\u751f\u3001\u85e5\u5291\u5e2b\u5546\u8a0e\u75c5\u60c5\u548c\u6cbb\u7642\u65b9\u6848***<\/p>\n<ul>\n<li>\u4f7f\u7528<strong>\u6700\u4f4e\u5291\u91cf\u3001\u6700\u77ed\u7642\u7a0b<\/strong>\u7684\u52a9\u7720\u4fdd\u5065\u54c1\n<ul>\n<li>\u82e5\u4f4e\u5291\u91cf\u80fd\u9054\u5230\u9069\u7576\u52a9\u7720\u6548\u679c\uff0c\u4e0d\u9700\u589e\u52a0\u5291\u91cf\uff0c\u4ee5\u514d\u51fa\u73fe\u66f4\u591a\u526f\u4f5c\u7528<\/li>\n<li>\u4e0d\u5b9c\u9577\u671f\u670d\u7528\u85e5\u7269\u5e6b\u52a9\u7761\u7720\uff0c\u5b9c\u591a\u7ba1\u9f4a\u4e0b\uff0c\u5617\u8a66\u8abf\u6574\u7761\u7720\u7fd2\u6163\u548c\u63a5\u53d7\u8a8d\u77e5\u884c\u70ba\u6cbb\u7642<\/li>\n<\/ul>\n<\/li>\n<li>\u624b\u8853\u524d 2 \u661f\u671f\u505c\u670d\u52a9\u7720\u4fdd\u5065\u54c1<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\u8cc7\u6599\u4f86\u6e90\uff1a<\/p>\n<ol>\n<li>Natural Medicines.<\/li>\n<li>National Center for Complementary and Integrative Health. Sleep Disorders: In Depth. 2015. Available at <a href=\"https:\/\/www.nccih.nih.gov\/health\/sleep-disorders-in-depth\">https:\/\/www.nccih.nih.gov\/health\/sleep-disorders-in-depth<\/a>.<\/li>\n<li>Riemann D, et al. European guideline for the diagnosis and treatment of insomnia.\u00a0J Sleep Res. 2017;26(6):675-700.<\/li>\n<li>Sateia MJ, et al. Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice Guideline.\u00a0J Clin Sleep Med. 2017;13(2):307-349.<\/li>\n<li>Department of Veterans Affairs. VA\/DoD Clinical Practice Guideline for The Management of Chronic Insomnia Disorder and Obstructive Sleep Apnea. 2019.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>\u4f5c\u8005\ufe30\u8a3b\u518a\u85e5\u5291\u5e2b<\/p>\n<p>\u6700\u5f8c\u66f4\u65b0\u65e5\u671f\uff1a2022 \u5e74 2 \u6708<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6709\u4e9b\u4eba\u9047\u4e0a\u7761\u7720\u554f\u984c\uff0c\u4f46\u6182\u616e\u897f\u85e5\u300c\u5b89\u7720\u85e5\u300d\u7684\u526f\u4f5c\u7528\uff0c\u6703\u8003\u616e\u4f7f\u7528\u300c\u4fdd\u5065\u54c1\u300d\u3002\u4fdd\u5065\u54c1\u4e0d\u9808\u8981\u91ab\u751f\u8655\u65b9\u6216\u85e5\u5291\u5e2b\u76e3\u7763\u4e0b\u552e\u8ce3\uff0c\u4f46\u662f\u5426\u4e00\u5b9a\u5b89\u5168\uff1f\u6210\u6548\u5982\u4f55\uff1f\u4ee5\u4e0b\u7c21\u4ecb\u4e00\u4e9b\u5e38\u898b\u52a9\u7720\u4fdd\u5065\u54c1\u542b\u6709\u7684\u8072\u7a31\u6709\u6548\u6210\u5206\u3002<\/p>\n<p><strong>\u5e38\u898b\u52a9\u7720\u4fdd\u5065\u54c1\u6210\u5206<\/strong><\/p>\n<p>\u5728\u4e0b\u5217\u5e38\u898b\u52a9\u7720\u4fdd\u5065\u54c1\u6210\u5206\u4e2d\uff0c<strong>\u591a\u6578\u4f5c\u7528\u539f\u7406\u4e0d\u660e<\/strong>\u3002\u53ef\u80fd\u6d89\u53ca\u589e\u52a0\u8166\u90e8<strong>\u03b3-<\/strong><strong>\u6c28\u57fa\u4e01\u9178 (GABA<\/strong>) \u50b3\u905e\uff0cGABA \u5728\u4e2d\u6a1e\u795e\u7d93\u7cfb\u7d71\u5177\u6291\u5236\u4f5c\u7528\uff0c\u56e0\u6b64\u6709\u93ae\u975c\u6548\u679c\u3002<strong>\u5e38\u898b\u526f\u4f5c\u7528<\/strong>\u5305\u62ec\u774f\u7761\u3001\u982d\u6688\u548c\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n<p>&nbsp;<\/p>\n<p><strong>1.\u5316\u5b78\u7269\u8cea<\/strong><\/p>\n<p><strong><\/strong><\/p>\n<p><strong>\u00a0\u892a\u9ed1\u6fc0\u7d20 Melatonin<\/strong><\/p>\n<p>\u81ea\u7136\u5b58\u5728\u65bc\u4eba\u9ad4\u5167\uff0c\u7531\u677e\u679c\u9ad4\u5206\u6ccc\uff0c\u523a\u6fc0\u892a\u9ed1\u6fc0\u7d20\u53d7\u9ad4\uff0c\u8abf\u7bc0\u8eab\u9ad4\u7684\u751f\u7406\u6642\u9418\u548c\u5167\u5206\u6ccc\u7b49<\/p>\n<p>\u6709\u8f03\u591a\u8b49\u64da\u986f\u793a\u5c0d\u9069\u61c9\u6642\u5dee\u6216\u8f2a\u73ed\u5de5\u4f5c\u6709\u5e6b\u52a9<\/p>\n<p>\u5291\u91cf\uff1a\u6bcf\u65e5 2 \u2013 3 \u6beb\u514b (\u6700\u9ad8 10 \u6beb\u514b)<\/p>\n<p>\u85e5\u7269\u76f8\u6c96\uff1a\u964d\u8840\u58d3\u85e5\u3001\u7cd6\u5c3f\u85e5\u3001\u8584\u8840\u85e5 (\u6297\u51dd\u8840\u85e5 \/ \u6297\u8840\u5c0f\u677f\u85e5)\u3001\u514d\u75ab\u6291\u5236\u5291\u3001\u5496\u5561\u56e0<\/p>\n<p><strong><\/strong><\/p>\n<p><strong>\u03b3-<\/strong><strong>\u6c28\u57fa\u4e01\u9178\u00a0<\/strong><strong>GABA<\/strong>\uff1a\u808c\u8089\u4e4f\u529b\u3001\u8207\u964d\u8840\u58d3\u85e5\u76f8\u6c96<\/p>\n<\/p>\n<p><strong>L-<\/strong><strong>\u8336\u6c28\u9178 <\/strong><strong>L-Theanine<\/strong>\uff1a\u8207\u964d\u8840\u58d3\u85e5\u76f8\u6c96<\/p>\n<\/p>\n<p><strong>\u5375\u78f7\u8102 <\/strong><strong>Lecithin<\/strong>\uff1a\u96de\u86cb\u6216\u5927\u8c46\u904e\u654f\u4eba\u58eb\u5fcc\u670d<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>L-<\/strong><strong>\u8272\u6c28\u9178 L-<\/strong><strong>Tryptophan \/ <\/strong><strong>\u7fa5\u8272\u6c28\u9178 5-<\/strong><strong>hydroxy-tryptophan (5-HTP)<\/strong><\/p>\n<p>\u4f5c\u7528\u539f\u7406\uff1a<strong>\u8272\u6c28\u9178<\/strong> \u5728\u9ad4\u5167\u8f49\u5316\u6210 <strong>\u7fa5\u8272\u6c28\u9178<\/strong>\uff0c\u518d\u8f49\u5316\u6210\u8840\u6e05\u7d20 (serotonin \/ 5-hydroxy-tryptamine)<\/p>\n<p><strong>\u8272\u6c28\u9178<\/strong>\uff1a\u53e3\u4e7e\u3001\u8996\u529b\u6a21\u7cca<\/p>\n<p><strong>\u7fa5\u8272\u6c28\u9178<\/strong>\uff1a\u98df\u617e\u4e0d\u632f\u3001\u653b\u64ca\u6027\u3001\u5e7b\u89ba\u3001\u8e81\u72c2\u75c7<\/p>\n<p>\u85e5\u7269\u76f8\u6c96\uff1a\u8840\u6e05\u7d20\u7d9c\u5408\u75c7<\/p>\n<p>\u55dc\u9178\u6027\u7c92\u7d30\u80de\u589e\u591a\u2014\u808c\u75db\u7d9c\u5408\u75c7 (\u7f55\u898b)\uff1a\u521d\u671f\u9664\u4e86\u808c\u8089\u75db\u5916\uff0c\u6703\u6709\u611f\u5192\u75c7\u72c0\uff0c\u665a\u671f\u6703\u51fa\u73fe\u66f4\u591a\u808c\u8089\u3001\u795e\u7d93\u548c\u76ae\u819a\u75c5\u8b8a<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>II.\u8349\u672c\u690d\u7269<\/strong><\/p>\n<p><strong><\/strong><\/p>\n<p><strong>\u7e88\u8349 Valerian<\/strong>\uff1a\u812b\u766e\/\u6212\u65b7\u75c7\u72c0\u3001\u809d\u4e2d\u6bd2 (\u7f55\u898b)<\/p>\n<p>&nbsp;<\/p>\n<p><strong><\/strong><\/p>\n<p><strong>\u897f\u756a\u84ee <\/strong><strong>Passion flower<\/strong>\uff1a\u7121\u5927\u526f\u4f5c\u7528<\/p>\n<p>&nbsp;<\/p>\n<p><strong><\/strong><\/p>\n<p><strong>\u5564\u9152\u82b1 <\/strong><strong>Hops<\/strong>\uff1a\u96cc\u6fc0\u7d20\u4f5c\u7528\uff1b\u670d\u7528\u8377\u723e\u8499\u85e5\u548c\u60a3\u5a66\u5973\u75be\u75c5\u6216\u764c\u75c7\u4eba\u58eb\u6ce8\u610f<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>\u6d0b\u7518\u83ca <\/strong><strong>Chamomile<\/strong>\uff1a\u6297\u96cc\u6fc0\u7d20\u4f5c\u7528\u3001\u83ca\u79d1 (\u5982\u8c5a\u8349\u3001\u83ca\u82b1\u3001\u91d1\u76de\u82b1\u3001\u96db\u83ca) \u904e\u654f\u4eba\u58eb\u5fcc\u670d<\/p>\n<p>&nbsp;<\/p>\n<p><strong> <\/strong><\/p>\n<p><strong>\u871c\u8702\u82b1\u00a0 <\/strong><strong>Lemon balm<\/strong>\uff1a\u7532\u72c0\u817a\u75c5\u3001\u6c23\u5598 (\u7f55\u898b)<\/p>\n<p>&nbsp;<\/p>\n<p><strong><\/strong><\/p>\n<p><strong>\u5357\u975e\u9189\u8304 <\/strong><strong>Ashwagandha<\/strong>\uff1a\u7532\u72c0\u817a\u75c5\u3001\u809d\u4e2d\u6bd2 (\u7f55\u898b)\u3001\u8207\u964d\u8840\u58d3\u85e5\u3001\u7cd6\u5c3f\u85e5\u3001\u514d\u75ab\u6291\u5236\u5291\u76f8\u6c96<\/p>\n<p>&nbsp;<\/p>\n<p><strong><\/strong><\/p>\n<p><strong>\u5361\u74e6 Kava<\/strong><\/p>\n<p>\u53e3\u4e7e\u3001\u9707\u986b\u3001\u8a18\u61b6\u529b\u6e1b\u5f31\u3001\u60e1\u5316\u67cf\u91d1\u905c\u75c7\u3001<strong>\u809d\u4e2d\u6bd2<\/strong> <strong>(<\/strong><strong>\u6709\u78ba\u5be6\u8b49\u64da)<\/strong><\/p>\n<p>\u6a2a\u7eb9\u808c\u6eb6\u89e3\u75c7 (\u7f55\u898b)\uff1a\u9664\u4e86\u808c\u8089\u75db\u5916\uff0c\u6703\u611f\u5230\u4e4f\u529b\u3001\u5c0f\u4fbf\u984f\u8272\u8b8a\u6df1<\/p>\n<p>\u53ef\u80fd\u6291\u5236\u85e5\u7269\u5206\u89e3<\/p>\n<p><strong>\u4e0d\u5efa\u8b70\u4f7f\u7528<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u4fdd\u5065\u54c1\u6ce8\u610f\u4e8b\u9805<\/strong><\/p>\n<p>\u7d55\u5927\u90e8\u5206\u7522\u54c1<strong>\u6c92\u6709<\/strong>\u6839\u64da\u300a\u85e5\u5291\u696d\u53ca\u6bd2\u85e5\u689d\u4f8b\u300b\u6216\u300a\u4e2d\u91ab\u85e5\u689d\u4f8b\u300b<strong>\u8a3b\u518a<\/strong><br \/>\n\u4f5c\u51fa\u7684<strong>\u5065\u5eb7\u8072\u7a31<\/strong><strong>\uff0c\u6c92\u6709<\/strong>\u7d93\u904e\u885e\u751f\u7f72<strong>\u8a55\u6838<\/strong><br \/>\n<strong>\u6210\u6548\u548c\u5b89\u5168\u6027\u5747\u7f3a\u4e4f\u6709\u529b\u8b49\u64da<\/strong>\uff0c\u591a\u56e0\u70ba\u6c92\u6709\u7d93\u904e\u56b4\u8b39\u7684\u81e8\u5e8a\u7814\u7a76\u548c\u6c92\u6709\u6a19\u6e96\u5316\u7684\u914d\u65b9<br \/>\n\u6709\u6548\u6210\u4efd\u3001\u4f86\u6e90\u3001\u63d0\u53d6\u65b9\u6cd5\u3001\u6709\u6548\u5291\u91cf\u4e0d\u660e<br \/>\n\u53ef\u80fd\u8207\u897f\u85e5\u76f8\u6c96<br \/>\n\u53cd\u61c9\u56e0\u4eba\u800c\u7570<br \/>\n<strong>\u6709\u6a5f\u6703\u5ef6\u8aa4\u9069\u7576\u6cbb\u7642<\/strong><\/p>\n<p>***\u8207\u91ab\u751f\u3001\u85e5\u5291\u5e2b\u5546\u8a0e\u75c5\u60c5\u548c\u6cbb\u7642\u65b9\u6848***<\/p>\n<p>\u4f7f\u7528<strong>\u6700\u4f4e\u5291\u91cf\u3001\u6700\u77ed\u7642\u7a0b<\/strong>\u7684\u52a9\u7720\u4fdd\u5065\u54c1<\/p>\n<p>\u82e5\u4f4e\u5291\u91cf\u80fd\u9054\u5230\u9069\u7576\u52a9\u7720\u6548\u679c\uff0c\u4e0d\u9700\u589e\u52a0\u5291\u91cf\uff0c\u4ee5\u514d\u51fa\u73fe\u66f4\u591a\u526f\u4f5c\u7528<br \/>\n\u4e0d\u5b9c\u9577\u671f\u670d\u7528\u85e5\u7269\u5e6b\u52a9\u7761\u7720\uff0c\u5b9c\u591a\u7ba1\u9f4a\u4e0b\uff0c\u5617\u8a66\u8abf\u6574\u7761\u7720\u7fd2\u6163\u548c\u63a5\u53d7\u8a8d\u77e5\u884c\u70ba\u6cbb\u7642<\/p>\n<p>\u624b\u8853\u524d 2 \u661f\u671f\u505c\u670d\u52a9\u7720\u4fdd\u5065\u54c1<\/p>\n<p>&nbsp;<\/p>\n<p>\u8cc7\u6599\u4f86\u6e90\uff1a<\/p>\n<p>Natural Medicines.<br \/>\nNational Center for Complementary and Integrative Health. [&#8230;]<\/p>\n","protected":false},"author":3341,"featured_media":5115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[39,92],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/posts\/5028"}],"collection":[{"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/users\/3341"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/comments?post=5028"}],"version-history":[{"count":10,"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/posts\/5028\/revisions"}],"predecessor-version":[{"id":10321,"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/posts\/5028\/revisions\/10321"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/media\/5115"}],"wp:attachment":[{"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/media?parent=5028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/categories?post=5028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stdhc.org.hk\/express\/wp-json\/wp\/v2\/tags?post=5028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}