大脑每晚被“唤醒”超100次，短暂夜醒有助睡眠
<section style="margin-bottom: 0px;">一觉睡到自然醒，这可能是人们对于「好睡眠」的定义。现实中，你可能经历过从睡梦中惊醒，并因此质疑自己的睡眠质量不高或这一宿没有睡好。</section><section style="margin-bottom: 0px;"><br></section><p style="text-align: center;margin-bottom: 0em;"><br><br></p><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">然而，一项新研究却推翻了这种判断，科学家发现每晚大脑会被唤醒超100次，半夜醒来其实是正常现象。<br></section><section style="margin-bottom: 0px;"><br></section><p style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;color: rgb(34, 34, 34);font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: 0.544px;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;">结合研究并采访专家，揭示大脑唤醒身体的原因，并教你几招睡一宿“完整觉”。</p><p style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;color: rgb(34, 34, 34);font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: 0.544px;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;background-color: rgb(255, 255, 255);visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;"><br></p><section style="margin: 0px 0px 24px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;color: rgb(34, 34, 34);font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: 0.544px;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;background-color: rgb(255, 255, 255);font-size: 16px;visibility: visible;"><section style="margin: 10px 0px 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box;text-align: left;visibility: visible;overflow-wrap: break-word !important;"><section style="margin: 0px;padding: 0px 1em;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;display: inline-block;text-align: center;visibility: visible;"><span title="" opera-tn-ra-cell="_$.pages:0.layers:0.comps:0.title1" style="margin: 0px;padding: 0.3em 0.5em;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;display: inline-block;border-radius: 0.5em;background-color: rgb(71, 193, 168);font-size: 18px;color: rgb(255, 255, 255);visibility: visible;"><p style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><strong style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;visibility: visible;">受访专家</strong></p></span></section></section><section style="margin: -1em 0px 0px;padding: 20px 10px 10px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;border-width: 1px;border-style: solid;border-color: rgb(192, 200, 209);background-color: rgb(239, 239, 239);text-align: center;visibility: visible;"><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;font-size: 17px;text-align: justify;visibility: visible;"><section style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box;white-space: normal;visibility: visible;overflow-wrap: break-word !important;"><strong style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible;"><span style="margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;color: rgb(136, 136, 136);visibility: visible;">北京老年医院副院长、主任医师 李娟</span></strong></section></section></section></section><section style="margin-bottom: 0px;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="text-align: center;justify-content: center;margin: 10px 0%;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;box-shadow: rgb(254, 226, 0) 0px 4px 0px;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;border-width: 0px;border-radius: 4px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;background-color: rgb(71, 193, 168);align-self: flex-start;box-sizing: border-box;"><section style="font-size: 20px;letter-spacing: 2px;padding: 0px 10px;color: rgb(242, 249, 255);text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">大脑每晚会唤醒你超过100次</strong></p></section></section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">近日，一项发表于国际学术期刊《自然·神经科学》的研究发现，唤醒介质去甲肾上腺素会在夜间周期性释放，短暂地唤醒大脑。<br></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="text-align: center;margin-top: 0.5em;margin-bottom: 0.5em;padding-left: 0.5em;padding-right: 0.5em;box-sizing: border-box;" powered-by="xiumi.us"><section style="box-sizing: border-box;width: 100%;border-width: 0.3em;border-style: solid;border-color: white;box-shadow: rgb(102, 102, 102) 0.2em 0.2em 0.5em;display: inline-block;line-height: 0;height: auto !important;"><br><br></section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">来自哥本哈根大学的这项研究借助小鼠模型，研究了睡眠的不同阶段、周期、各种微观结构后发现，去甲肾上腺素在体内并非一成不变，而是波动的。它会在一段时间内上升，达到峰值后不断下降，并以此循环。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">当<span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">去甲肾上腺素</span>水平达到最高时，大脑会被短暂地唤醒。但在多数情形下，这种“清醒”和人们起床醒过来仍然有差距，人们可能感受不到这种唤醒过程。<br></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><p style="text-align: center;margin-bottom: 0em;"><br><br></p><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;border-width: 1px;border-style: dashed;border-color: rgb(71, 193, 168);padding: 10px;border-radius: 11px;overflow: hidden;box-sizing: border-box;"><section style="font-size: 17px;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">研究者表示，<strong>去甲肾上腺素每晚唤醒身体超过100次，并且发生在完全正常的睡眠中。</strong>即使人们在夜间突然醒来，也不用过分担心睡眠，只要没有持续的清醒感，继续闭眼睡觉就好。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;">至于大脑频繁唤醒身体的原因，研究者猜想这或许和巩固记忆力有关。同时，这也说明夜间短暂的清醒，其实预示着下一段睡眠更深，大脑在为增加记忆力做准备。</p></section></section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="text-align: center;justify-content: center;margin: 10px 0%;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;box-shadow: rgb(254, 226, 0) 0px 4px 0px;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;border-width: 0px;border-radius: 4px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;background-color: rgb(71, 193, 168);align-self: flex-start;box-sizing: border-box;"><section style="font-size: 20px;letter-spacing: 2px;padding: 0px 10px;color: rgb(242, 249, 255);text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">3种睡法更容易“打断”睡眠<br style="box-sizing: border-box;"></strong></p></section></section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">半夜醒来的原因很多，有时候是因为做噩梦、口渴、有尿意，还可能被环境中的噪声干扰，这些都属于正常觉醒。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">除去疾病负担，生活中以下习惯也可能让你的睡眠突然中断：</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br style="margin: 0px;padding: 0px;"></section><section style="margin: 0px 0px 24px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;box-sizing: border-box;font-size: 16px;"><section powered-by="xiumi.us" style="margin: 10px 0px;padding: 0px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;box-sizing: border-box;"><section style="margin: 0px;padding: 0px 5px 0px 0px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;display: flex;flex-flow: row nowrap;text-align: justify;justify-content: flex-start;box-sizing: border-box;"><section style="margin: 0px -33px 0px 0px;padding: 0px;display: inline-block;vertical-align: bottom;width: 33px;flex: 0 0 auto;height: auto;align-self: flex-end;z-index: 1;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px 0px 2px;padding: 0px;box-sizing: border-box;"><section style="margin: 0px;padding: 0px;text-align: center;line-height: 1;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;clear: both;min-height: 1em;box-sizing: border-box;"><span style="margin: 0px;padding: 0px;font-size: 15px;box-sizing: border-box;"><strong style="margin: 0px;padding: 0px;box-sizing: border-box;">!</strong></span><br style="margin: 0px;padding: 0px;box-sizing: border-box;"></p></section></section></section><section style="margin: 0px;padding: 0px;display: inline-block;vertical-align: bottom;width: 33px;flex: 0 0 auto;height: auto;align-self: flex-end;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;text-align: center;font-size: 0px;box-sizing: border-box;"><section style="margin: 0px;padding: 0px;max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 29.6875px;height: auto;box-sizing: border-box;"><img data-ratio="0.867052" data-src="https://mmbiz.qpic.cn/mmbiz_svg/HhRfwkaJkMvkmcqdKM3VCxLOz7R9Rnibnkh7fVKkLbibFibfzomNmUrAYJZZJquu0frH7q22N7RKkbC2e8ibSm72gWW9Ilmjw7zW/640?wx_fmt=svg" data-type="svg" data-w="173" class="rich_pages wxw-img" style="margin: 0px;padding: 0px;max-width: 100%;height: 25.7031px;vertical-align: middle;width: 29.6875px;box-sizing: border-box;"></section></section></section></section></section><section style="margin: 0px;padding: 0px;display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;font-size: 20px;color: rgb(71, 193, 168);letter-spacing: 1px;line-height: 1.4;text-align: justify;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;clear: both;min-height: 1em;white-space: normal;box-sizing: border-box;"><strong style="margin: 0px;padding: 0px;box-sizing: border-box;"><span style="margin: 0px;padding: 0px;font-size: 18px;box-sizing: border-box;">午睡过长</span></strong></p></section><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;box-sizing: border-box;"><section style="margin: 0px;padding: 0px;background-color: rgb(71, 193, 168);height: 3px;box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">研究显示，超过30分钟的午睡会使晚上的慢波睡眠时间段变短，也就是让大脑深度休息的时间变少。这必然会影响睡眠质量，让人中途醒来或早醒。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br style="margin: 0px;padding: 0px;">日本睡眠医学专家三岛和夫称，午睡1小时就会剥夺晚上3小时的睡眠时间，因此应控制在20~30分钟左右；午睡越迟对晚上睡眠影响越大，超过下午3点就不要午睡了。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="display: flex;flex-flow: row nowrap;margin: 10px 0%;text-align: left;justify-content: flex-start;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;padding: 0px 5px 0px 0px;box-sizing: border-box;"><section style="display: flex;flex-flow: row nowrap;text-align: justify;justify-content: flex-start;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: bottom;width: 33px;flex: 0 0 auto;height: auto;margin: 0px -33px 0px 0px;align-self: flex-end;z-index: 1;box-sizing: border-box;"><section style="margin: 0px 0% 2px;box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: center;line-height: 1;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><span style="font-size: 15px;box-sizing: border-box;"><strong style="box-sizing: border-box;">!</strong></span><br style="box-sizing: border-box;"></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: 33px;flex: 0 0 auto;height: auto;align-self: flex-end;box-sizing: border-box;"><section style="text-align: center;margin: 0px 0%;font-size: 0px;box-sizing: border-box;" powered-by="xiumi.us"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 90%;height: auto;box-sizing: border-box;"><img data-ratio="0.867052" data-src="https://mmbiz.qpic.cn/mmbiz_svg/HhRfwkaJkMvkmcqdKM3VCxLOz7R9Rnibnkh7fVKkLbibFibfzomNmUrAYJZZJquu0frH7q22N7RKkbC2e8ibSm72gWW9Ilmjw7zW/640?wx_fmt=svg" data-type="svg" data-w="173" style="vertical-align: middle;max-width: 100%;width: 100%;height: 100%;box-sizing: border-box;"></section></section></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;box-sizing: border-box;"><section style="font-size: 20px;color: rgb(71, 193, 168);letter-spacing: 1px;padding: 0px;line-height: 1.4;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;"><span style="font-size: 18px;box-sizing: border-box;">强制入睡</span></strong></p></section><section style="margin: 0px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="background-color: rgb(71, 193, 168);height: 3px;box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section></section><section style="margin-bottom: 0px;">睡不着却躺在床上，并且躺在床上的时间太久，反而导致失眠状况恶化。</section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">日本一项调研显示，随着年岁增长，人们的平均睡眠时间会逐步减少，25岁需要8小时，40岁需要6个半小时，65岁需要6小时，80岁只需要5小时。</section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">如果一味强调要睡足8小时，超出必要睡眠时间，只会增加压力，增加中途醒来和早醒次数。</section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">当然也存在个体差异，有些人必须睡足8小时才有精神，因此不要拘泥于数字，遵从身心感受更好。</section><section style="margin-bottom: 0px;"><br></section><p style="text-align: center;margin-bottom: 0em;"><br><br></p><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br style="margin: 0px;padding: 0px;"></section><section style="margin: 0px 0px 24px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;box-sizing: border-box;font-size: 16px;"><section powered-by="xiumi.us" style="margin: 10px 0px;padding: 0px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;box-sizing: border-box;"><section style="margin: 0px;padding: 0px 5px 0px 0px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;display: flex;flex-flow: row nowrap;text-align: justify;justify-content: flex-start;box-sizing: border-box;"><section style="margin: 0px -33px 0px 0px;padding: 0px;display: inline-block;vertical-align: bottom;width: 33px;flex: 0 0 auto;height: auto;align-self: flex-end;z-index: 1;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px 0px 2px;padding: 0px;box-sizing: border-box;"><section style="margin: 0px;padding: 0px;text-align: center;line-height: 1;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;clear: both;min-height: 1em;box-sizing: border-box;"><span style="margin: 0px;padding: 0px;font-size: 15px;box-sizing: border-box;"><strong style="margin: 0px;padding: 0px;box-sizing: border-box;">!</strong></span><br style="margin: 0px;padding: 0px;box-sizing: border-box;"></p></section></section></section><section style="margin: 0px;padding: 0px;display: inline-block;vertical-align: bottom;width: 33px;flex: 0 0 auto;height: auto;align-self: flex-end;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;text-align: center;font-size: 0px;box-sizing: border-box;"><section style="margin: 0px;padding: 0px;max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 29.6875px;height: auto;box-sizing: border-box;"><img data-ratio="0.867052" data-src="https://mmbiz.qpic.cn/mmbiz_svg/HhRfwkaJkMvkmcqdKM3VCxLOz7R9Rnibnkh7fVKkLbibFibfzomNmUrAYJZZJquu0frH7q22N7RKkbC2e8ibSm72gWW9Ilmjw7zW/640?wx_fmt=svg" data-type="svg" data-w="173" class="rich_pages wxw-img" style="margin: 0px;padding: 0px;max-width: 100%;height: 25.7031px;vertical-align: middle;width: 29.6875px;box-sizing: border-box;"></section></section></section></section></section><section style="margin: 0px;padding: 0px;display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;box-sizing: border-box;"><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;font-size: 20px;color: rgb(71, 193, 168);letter-spacing: 1px;line-height: 1.4;text-align: justify;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;clear: both;min-height: 1em;white-space: normal;box-sizing: border-box;"><strong style="margin: 0px;padding: 0px;box-sizing: border-box;"><span style="margin: 0px;padding: 0px;font-size: 18px;box-sizing: border-box;">睡得太早</span></strong></p></section><section powered-by="xiumi.us" style="margin: 0px;padding: 0px;box-sizing: border-box;"><section style="margin: 0px;padding: 0px;background-color: rgb(71, 193, 168);height: 3px;box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">比如晚上8~9点就早早入睡，早睡的问题在于明明时间还早，人也不困，却有意识地主动去睡。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br style="margin: 0px;padding: 0px;"></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">通常人体在上床前2小时开始准备睡眠，内部体温逐渐下降。在此之前，内部体温是一天当中最高的，也是最难以入睡的时间段。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br style="margin: 0px;padding: 0px;"></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">如果机体内部没做好睡眠准备，即使早早进入被窝，也会辗转反侧，影响睡眠质量，老年人也是如此。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, "system-ui", "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;border-width: 1px;border-style: dashed;border-color: rgb(71, 193, 168);padding: 10px;border-radius: 11px;overflow: hidden;box-sizing: border-box;"><section style="font-size: 17px;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">针对不是失眠病症引起的半夜中途醒来，最关键是要养成在规定时间入睡和起床，久而久之就能改善夜间醒来的问题。</p></section></section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;"></span></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="text-align: center;justify-content: center;margin: 10px 0%;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;box-shadow: rgb(254, 226, 0) 0px 4px 0px;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;border-width: 0px;border-radius: 4px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;background-color: rgb(71, 193, 168);align-self: flex-start;box-sizing: border-box;"><section style="font-size: 20px;letter-spacing: 2px;padding: 0px 10px;color: rgb(242, 249, 255);text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">培养5个习惯睡宿“完整觉”<br style="box-sizing: border-box;"></strong></p></section></section></section></section><p style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></p><section style="margin-bottom: 0px;">经常半夜醒来，难以再次入睡，这种现象在医学上被称为早醒。<span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">长期早醒的人还会出现身体多种不适感，如心悸、胸闷、腰酸、腹胀等。</span></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">受到早醒困扰的人，建议培养以下习惯让睡眠更完整：</section><section style="margin-bottom: 0px;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin: 0.5em 0px;box-sizing: border-box;line-height: 1;" powered-by="xiumi.us"><section style="display: inline-block;border-bottom: 2px solid rgb(71, 193, 168);padding: 0px 2px 3px;box-sizing: border-box;"><section style="display: inline-block;margin: 0px;padding: 0.3em 0.4em;min-width: 1.8em;min-height: 1.6em;line-height: 1;text-align: center;border-radius: 80% 100% 90% 20%;background-color: rgb(71, 193, 168);color: rgb(255, 255, 240);font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">1</strong></p></section><span style="display: inline-block;margin-left: 0.4em;max-width: 100%;color: rgb(71, 193, 168);line-height: 1.4;font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;" title="" opera-tn-ra-cell="_$.pages:0.layers:0.comps:0.txt2"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">保持运动习惯</strong></p></span> </section></section></section><section style="margin-bottom: 0px;">运动的好处之一就是辅助夜晚睡眠，建议每天保持30分钟~1小时的运动，帮助夜晚睡得更香甜。</section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">如果没时间运动，也尽量保持每天2小时以上轻中度体力活动。</section><section style="margin-bottom: 0px;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin: 0.5em 0px;box-sizing: border-box;line-height: 1;" powered-by="xiumi.us"><section style="display: inline-block;border-bottom: 2px solid rgb(71, 193, 168);padding: 0px 2px 3px;box-sizing: border-box;"><section style="display: inline-block;margin: 0px;padding: 0.3em 0.4em;min-width: 1.8em;min-height: 1.6em;line-height: 1;text-align: center;border-radius: 80% 100% 90% 20%;background-color: rgb(71, 193, 168);color: rgb(255, 255, 240);font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">2</strong></p></section><span style="display: inline-block;margin-left: 0.4em;max-width: 100%;color: rgb(71, 193, 168);line-height: 1.4;font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;" title="" opera-tn-ra-cell="_$.pages:0.layers:0.comps:0.txt2"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">睡前不玩手机</strong></p></span> </section></section></section><section style="margin-bottom: 0px;">提醒自己床只是用来休息、睡觉的场地，尽量不要在床上看书、吃饭、吸烟。</section><section style="margin-bottom: 0px;"><br></section><ul class="list-paddingleft-1" style="list-style-type: disc;"><li><p style="margin-bottom: 0px;">如果睡前习惯浏览社交媒体、看剧，屏幕蓝光会阻止身体生成褪黑素；</p><p style="margin-bottom: 0px;"><br></p></li><li><p style="margin-bottom: 0px;">临睡前20分钟内不看书，不做过量脑力和体力活动；</p><p style="margin-bottom: 0px;"><br></p></li><li><p style="margin-bottom: 0px;">睡前2小时内不过多进食和饮水。</p></li></ul><section style="margin-bottom: 0px;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin: 0.5em 0px;box-sizing: border-box;line-height: 1;" powered-by="xiumi.us"><section style="display: inline-block;border-bottom: 2px solid rgb(71, 193, 168);padding: 0px 2px 3px;box-sizing: border-box;"><section style="display: inline-block;margin: 0px;padding: 0.3em 0.4em;min-width: 1.8em;min-height: 1.6em;line-height: 1;text-align: center;border-radius: 80% 100% 90% 20%;background-color: rgb(71, 193, 168);color: rgb(255, 255, 240);font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">3</strong></p></section><span style="display: inline-block;margin-left: 0.4em;max-width: 100%;color: rgb(71, 193, 168);line-height: 1.4;font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;" title="" opera-tn-ra-cell="_$.pages:0.layers:0.comps:0.txt2"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">睡前不喝酒、茶、咖啡</strong></p></span> </section></section></section><section style="margin-bottom: 0px;">有些人可能会用喝酒助眠，其实这跟自然入眠不同，只能麻痹大脑的睡眠清醒机制，到了半夜，麻痹效果一过，人就会清醒过来，难以再次安然入睡。</section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">酒精有利尿作用，半夜刺激膀胱，也会令人憋醒，建议睡前3小时开始就不要喝酒了。</section><section style="margin-bottom: 0px;"><br></section><p style="text-align: center;margin-bottom: 0em;"><br><br></p><section style="margin-bottom: 0px;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin: 0.5em 0px;box-sizing: border-box;line-height: 1;" powered-by="xiumi.us"><section style="display: inline-block;border-bottom: 2px solid rgb(71, 193, 168);padding: 0px 2px 3px;box-sizing: border-box;"><section style="display: inline-block;margin: 0px;padding: 0.3em 0.4em;min-width: 1.8em;min-height: 1.6em;line-height: 1;text-align: center;border-radius: 80% 100% 90% 20%;background-color: rgb(71, 193, 168);color: rgb(255, 255, 240);font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">4</strong></p></section><span style="display: inline-block;margin-left: 0.4em;max-width: 100%;color: rgb(71, 193, 168);line-height: 1.4;font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;" title="" opera-tn-ra-cell="_$.pages:0.layers:0.comps:0.txt2"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">打造舒适的睡眠环境</strong></p></span> </section></section></section><ul class="list-paddingleft-1" style="list-style-type: disc;"><li><section style="margin-bottom: 0px;">睡眠环境一定要安静，<span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">最好拿走房间里所有能发声的东西，比如钟表、手机等；</span></section><section style="margin-bottom: 0px;"><br></section></li><li><section style="margin-bottom: 0px;"><span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">卧室温度</span><span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">以</span><span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">18</span><span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">~</span><span style="color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;display: inline !important;float: none;">24摄氏度为宜，</span>可以给卧室挂一个厚一点的窗帘，既隔音又隔光。</section></li></ul><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">对半夜容易醒的人来说，寝具也很重要。比如，荞麦皮枕头就不适合，因为它会发出沙沙响声。</section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin: 0.5em 0px;box-sizing: border-box;line-height: 1;" powered-by="xiumi.us"><section style="display: inline-block;border-bottom: 2px solid rgb(71, 193, 168);padding: 0px 2px 3px;box-sizing: border-box;"><section style="display: inline-block;margin: 0px;padding: 0.3em 0.4em;min-width: 1.8em;min-height: 1.6em;line-height: 1;text-align: center;border-radius: 80% 100% 90% 20%;background-color: rgb(71, 193, 168);color: rgb(255, 255, 240);font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">5</strong></p></section><span style="display: inline-block;margin-left: 0.4em;max-width: 100%;color: rgb(71, 193, 168);line-height: 1.4;font-size: 18px;overflow-wrap: break-word !important;box-sizing: border-box;" title="" opera-tn-ra-cell="_$.pages:0.layers:0.comps:0.txt2"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">积极治疗躯体疾病</strong></p></span> </section></section></section><section style="margin: 0px;padding: 0px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 17px;font-style: normal;font-variant-ligatures: normal;font-variant-caps: normal;font-weight: 400;letter-spacing: normal;orphans: 2;text-align: justify;text-indent: 0px;text-transform: none;white-space: normal;widows: 2;word-spacing: 0px;-webkit-text-stroke-width: 0px;text-decoration-thickness: initial;text-decoration-style: initial;text-decoration-color: initial;">有些半夜总醒可能是疾病引起，尤其是中老年人。建议积极治疗相应疾病，缓解影响睡眠的喘憋、呼吸困难、心慌、胸闷，以及各种疼痛症状。</section><section style="margin-bottom: 0px;"><br></section><section style="box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;"><section style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;border-width: 1px;border-style: none;border-color: rgb(192, 200, 209);padding: 10px;background-color: rgb(239, 239, 239);box-sizing: border-box;"><section style="font-size: 17px;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">需要提醒的是，排除上述因素，<span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;">如果反复早醒，同时又有情绪低落、兴趣下降、悲观消沉等症状，可能是抑郁的伴随表现。</span></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;"><br></span></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;">如果</span><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;">频繁出现半夜睡醒，并且醒来后无法入睡，建议及时去医院筛查原因。</span><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;">▲</span></p></section></section></section></section>
{:11_1144:} 知道了 多谢楼主分享 有时做梦也会醒 真的吗 有时候 半夜醒就睡不着了 经常睡着睡着突然就醒了 我做梦也会醒 我都是一睡到天亮闹钟响才醒 醒了就睡不着了 多谢楼主分享 想着事半夜就会醒 {:11_1156:} 好的，知道了 {:11_1155:}
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