大腦排毒有黃金時段 醫曝1睡姿效果最好 中時新聞網 楊婕

錯過大腦排毒的黃金時段，那就可惜了。醫師陳韋達指出，大腦內負責清除代謝廢物的「膠淋巴系統」，會在夜間睡眠時運作，若經常熬夜、睡眠中斷，可能影響腦內廢物清除，增加失智症風險，晚上11時至凌晨2、3時，是該系統排毒最有效率的時間，建議睡姿以側睡為佳。

神經內科醫生陳韋達在《小宇宙大爆發》節目中指出，神經內科研究發現，大腦一套幫助排毒的膠淋巴系統（Glymphatic system），其最有效率的運作時段落在晚上11時至凌晨3時之間。若經常熬夜至凌晨2時才就寢，就算事後補睡再久，也無法享有最佳的排毒效果，恐增加失智相關毒性蛋白質，如β類澱粉蛋白在腦內堆積的風險。

除了把握晚上11時前入睡的黃金期，睡姿也很重要。

陳韋達表示，不論左側睡或右側睡，側睡的效果都比平躺好，平躺又比俯臥好。此外，睡眠的連續性也很重要，若經常因頻尿而中斷睡眠，可能也會影響大腦排毒效果。

基因醫師張家銘也曾PO文指出，如果長期睡不好、熬夜、壓力讓睡眠變淺，膠淋巴系統的流速會變慢，導致腦內廢物累積，引發慢性發炎與神經退化，這也是為什麼睡眠不足與阿茲海默症風險會有密切關聯。

張家銘指出，側臥睡姿比仰睡或趴睡更有助於腦液流動，在動物研究中，側睡能讓β類澱粉蛋白的清除效率明顯提升，特別是朝右側臥時，頸部淋巴的引流方向與腦膜淋巴系統更吻合，可養成側睡習慣，尤其中年以後，右側睡更有利於排液。

https://www.chinatimes.com/realtimenews/20260818003607-260418?utm_source=push&utm_medium=social&utm_campaign=image

Ronan Keating - If Tomorrow Never Comes Live

Sometimes late at night

I lie awake and watch her sleeping

Shes lost in peaceful dreams

So I turn out the lights and lay there in the dark

And the thought crosses my mind

If I never wake in the morning

Would she ever doubt the way I feel

About her in my heart

If tomorrow never comes

Will she know how much I loved her

Did I try in every way to show her every day

That shes my only one

And if my time on earth were through

And she must face this world without me

Is the love I gave her in the past

Gonna be enough to last

If tomorrow never comes

Cause Ive lost love ones in my life

Who never knew how much I loved them

Now I live with the regret

That my true feelings for them never were revealed

So I made a promise to myself

To say each day how much she means to me

And avoid that circumstance

Where theres no second chance to tell her how I feel

If tomorrow never comes

Will she know how much I loved her

Did I try in every way to show her every day

That shes my only one

And if my time on earth were through

And she must face this world without me

Is the love I gave her in the past

Gonna be enough to last

If tomorrow never comes

So tell that someone that you love

Just what youre thinking of

If tomorrow never comes

https://www.youtube.com/watch?v=9Q3ZjSatVDo&list=RDW4r74IIKbh8&index=3

羅南·派屈克·約翰·基汀（英語：Ronan Patrick John Keating，1977年3月3日—），愛爾蘭流行歌手，男孩特區（Boyzone）成員。

著名單曲："When You Say Nothing at All" (1998)，電影《摘星奇緣》插曲