睡觉把手举过头顶很舒服？网友：试过，能一觉睡到天亮！|横膈膜|肌肉|肩颈|胸式呼吸|胸腔|膈肌

近日，有网友发现：睡觉把手举过头顶，竟能一觉睡到天亮？！

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，不少网友深表同感！

生命时报指出，总爱把手举过头顶睡觉，这可能是“呼吸模式”出了问题。

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.

呼吸与肌肉功能紧密相连，呼气有助于身体放松，而吸气则能促进肌肉活动。

健康的呼吸模式依赖于横膈膜（位于胸腔与腹腔之间的穹顶状肌肉）的规律性下沉与上提。

这种由膈肌主导的腹式呼吸更深沉、缓慢，能有效激活副交感神经系统（神经系统中的内脏运动神经），从而促进全身肌肉的放松。

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，长期的压力或不良姿势引起的关节排列异常，会削弱横膈膜的正常功能。此时，呼吸的主导权会从横膈膜转移至肩颈和胸部肌肉，发生所谓的“呼吸代偿”。

腹式呼吸

胸式呼吸

这种代偿性的胸式呼吸，主要依靠肋骨上提和耸肩来吸气，极易导致肩颈及胸部肌肉持续紧张。

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.

正是因为频繁调动膈肌以外的肩颈肌肉参与呼吸，这些肌肉在夜间休息时仍处于异常活跃的“工作”状态，所以才会在睡觉时不自觉地向后举手。

此时，上抬手臂可以让更多血液和养分流向该区域，以维持肩颈肌肉的代谢需求，缓解紧张感。

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.

不过，需要注意的是：虽然抬起手臂睡觉，短期内感觉很舒服，但长期保持这种“举手式睡姿”，可能会给健康带来负面影响。

▌影响上肢血液循环

长期的不良姿势会造成上肢血液循环不畅、麻木，久则造成末梢神经缺血缺氧，引发末梢神经炎等疾病。

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 /ɪˈskiːmiə/ 缺血

▌诱发肩周炎

将手臂举起时，肩膀裸露在外受凉，且肩关节周围肌肉的负荷较大，会压迫肩峰下间隙，易诱发肩周炎。

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.

▌引发反流性食管炎

高抬双臂时，由于肌肉的牵拉，造成横膈膜移位，会使腹压增高。睡前进食过饱者、老年人及晚期妊娠者更为明显，长此以往，可能诱发反流性食管炎。

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.

▌影响心肺健康

膈肌和胸廓无法自然收缩，呼吸也会受影响，可引发胸闷，让人感觉睡觉不解乏。如果时常觉得胸闷气短，需举起双手、打开胸腔才能缓解，需警惕心肺问题。

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 /ˌkɑːdɪəʊˈpʌlmənəri/ 心肺的

那么，有没有一些方法可以检查和调整呼吸模式，从而改善睡姿呢？

这里为大家提供了2个小tips，一起试试吧！

▌对镜自查呼吸

对着镜子坐下，用鼻腔吸气和呼气，观察呼吸过程中肩颈是否存在明显起伏，如果有，就说明需要进行呼吸调整练习了。

▌呼吸调整练习

可选择躺在瑜伽垫或床上进行。取仰卧位，用枕头适当垫高双腿，使腰部更舒服、身体更放松。