【早安健康／仲野孝明（姿勢治療家、柔道整復師）】
不累的休息和睡眠1
✘ 累：一醒來就馬上起床
✔ 不累：先在床上伸展背部
![不累的休息和睡眠]({"default":{"load":"default","w":"64","h":"61","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aND36.img?h=610&w=640&m=6&q=60&o=f&l=f&x=407&y=485"},"size3column":{"load":"default","w":"62","h":"60","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aND36.img?h=595&w=624&m=6&q=60&o=f&l=f&x=407&y=485"},"size2column":{"load":"default","w":"62","h":"60","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aND36.img?h=595&w=624&m=6&q=60&o=f&l=f&x=407&y=485"}})
![起床前先伸展背部比較不會累]({"default":{"load":"default","w":"23","h":"40","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNHi8.img?h=400&w=230&m=6&q=60&o=f&l=f"}})
更進階的「甦醒伸展操」
有時間的話，做做能喚醒背部和腳底的伸展操吧。
步驟1
先趴著，然後臀部坐在腳跟上，腳尖立起。
![甦醒伸展操]({"default":{"load":"default","w":"64","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNHia.img?h=384&w=640&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNHia.img?h=375&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNHia.img?h=375&w=624&m=6&q=60&o=f&l=f"}})
步驟2
雙手往前延展，舒適伸展背部。
![喚醒背部和腳底的伸展操]({"default":{"load":"default","w":"64","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNyMX.img?h=391&w=640&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNyMX.img?h=382&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNyMX.img?h=382&w=624&m=6&q=60&o=f&l=f"}})
步驟3
上半身坐起，呈跪坐姿勢，立起腳尖，改變腳跟位置伸展的話，可以喚醒腳底。
![伸展操從背後看腳底]({"default":{"load":"default","w":"28","h":"40","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aND3e.img?h=400&w=282&m=6&q=60&o=f&l=f"}})
小筆記
打開甦醒時的身體開關！
睡覺時，讓身體放鬆的副交感神經較活躍，白天則是為了需要活動，換成交感神經較活躍，早晨做喚醒身體的伸展操的話，這個轉換會更順暢，起床後還很沉迷的人試著把伸展操當作每天早晨的習慣吧。
注意不要仰躺就直接起身！起床動作學問大，下一頁圖解看懂怎樣的姿勢才正確
不累的休息和睡眠2
✔ 不累：側身起床
▼先轉成側身，單手放在胸前
![先轉成側身，單手放在胸前]({"default":{"load":"default","w":"64","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aND3i.img?h=363&w=640&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aND3i.img?h=354&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aND3i.img?h=354&w=624&m=6&q=60&o=f&l=f"}})
▼只把腳伸下床，手撐著床起身
![只把腳伸下床，手撐著床起身]({"default":{"load":"default","w":"64","h":"32","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNyN4.img?h=321&w=640&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"31","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNyN4.img?h=313&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"31","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNyN4.img?h=313&w=624&m=6&q=60&o=f&l=f"}})
▼注意不要仰躺就直接起身
仰躺就直接起身有可能對椎間盤（脊椎上骨頭和骨頭間的緩衝軟骨）造成負擔，特別是腰痛的人該避免。
![仰躺就直接起身有可能對椎間盤造成負擔]({"default":{"load":"default","w":"38","h":"37","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNHim.img?h=367&w=385&m=6&q=60&o=f&l=f"}})
小筆記
起床後無法清醒的原因是什麼？
理想狀態是不使用鬧鐘就能自然醒，如果你都是睡到最後一刻， 聽到鬧鐘響才慌慌張張起床的話，很有可能睡不夠，重新審視寢具、寢室的環境（光線、溫度）吧。
繼續看下一頁：不能不知道！這時候躺下是很危險的，可能造成食道潰爛、發炎…
不累的休息和睡眠3
✘ 累：午睡睡超過十分鐘
![午睡超過十分鐘容易累]({"default":{"load":"default","w":"33","h":"40","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1aNzKL.img?h=400&w=326&m=6&q=60&o=f&l=f"}})
想睡午覺的話， 要在三點前，且控制在十分鐘內
若想補足不夠的睡眠，小睡個5～10分鐘是還ＯＫ，睡超過這個時間的話，會影響到晚上的睡眠，應避免。此外，三點以後的小睡會讓晚上睡不著，下班後搭捷運時，盡量不要小睡。
小筆記
吃完飯就馬上躺下是很危險的！
飯後馬上躺下，食道的黏膜會潰爛或潰瘍，有引發逆流性食道炎之虞。
如果想在午休時小睡一下的話，建議飯後先散步個十分鐘，稍微動一下身體，幫助消化後再午睡會比較好。
本文摘自《看圖就懂！從好好走路開始》／仲野孝明（姿勢治療家、柔道整復師）／大田
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