半夜突然醒来，一个惯性动作让你再难入睡……
<section style="margin-bottom: 0px;outline: 0px;max-width: 100%;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;"><span style="text-align: justify;">睡眠过程中突然醒来，很多人的第一反应都是拿起表或手机，看看现在几点了。实际上，这种行为反而会增加睡眠焦虑。</span></section><section style="margin-bottom: 0px;outline: 0px;max-width: 100%;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;"><br></section><p style="text-align: center;"><br><br></p><p>近日，话题#千万不要在夜里醒来看时间#引发热议，日本睡眠管理医生菅原洋平表示，越是在夜里醒来时看时间，就越容易在同一时间点醒来。</p><section style="margin-bottom: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;">上述观点有科学依据吗？夜里醒来的正确做法是什么？综合专家观点解读，教你缓解睡眠焦虑。</section><section style="margin-bottom: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><br style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"></section><section style="outline: 0px;max-width: 100%;box-sizing: border-box;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: 16px;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);visibility: visible;overflow-wrap: break-word !important;"><section style="margin-top: 10px;outline: 0px;max-width: 100%;box-sizing: border-box;text-align: left;visibility: visible;overflow-wrap: break-word !important;"><section style="padding-right: 1em;padding-left: 1em;outline: 0px;max-width: 100%;box-sizing: border-box;display: inline-block;text-align: center;visibility: visible;overflow-wrap: break-word !important;"><span title="" style="padding: 0.3em 0.5em;outline: 0px;max-width: 100%;box-sizing: border-box;display: inline-block;border-radius: 0.5em;background-color: rgb(71, 193, 168);font-size: 17px;color: rgb(255, 255, 255);visibility: visible;overflow-wrap: break-word !important;"><p style="outline: 0px;max-width: 100%;box-sizing: border-box;visibility: visible;overflow-wrap: break-word !important;"><strong style="outline: 0px;max-width: 100%;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;">受访专家</strong></p></span></section></section><section style="margin-top: -1em;padding: 20px 10px 10px;outline: 0px;max-width: 100%;box-sizing: border-box;border-color: rgb(192, 200, 209);border-style: solid;border-width: 1px;background-color: rgb(239, 239, 239);text-align: center;visibility: visible;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box;text-align: justify;font-size: 17px;visibility: visible;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;">北京大学第六医院睡眠医学科主任 孙伟</section><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;">北京回龙观医院睡眠医学中心心理治疗师 孟繁蕾</section><p>美国北卡罗来纳州立大学社会医学院公共健康医学系客座教授 闫爽</p></section></section></section><p style="margin-bottom: 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: 16px;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);text-align: center;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;"><br style="outline: 0px;max-width: 100%;letter-spacing: 0.544px;box-sizing: border-box !important;overflow-wrap: break-word !important;"></p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: center;justify-content: center;transform: translate3d(-3px, 0px, 0px);margin: 15px 0% 10px;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;border-style: solid;border-width: 1px;border-color: rgb(102, 102, 102);box-shadow: rgb(71, 193, 168) 5px 5px 0px;background-color: rgb(255, 255, 255);box-sizing: border-box;"><section style="text-align: right;justify-content: flex-end;transform: translate3d(-12px, 0px, 0px);margin-top: -7px;margin-right: 0%;margin-left: 0%;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;vertical-align: middle;box-shadow: rgb(0, 0, 0) 0px 0px 0px;flex: 0 0 auto;height: auto;align-self: center;line-height: 0;background-color: rgb(254, 255, 255);border-width: 0px;box-sizing: border-box;"><section style="transform: rotateZ(37deg);box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: left;transform: translate3d(8px, 0px, 0px);margin: 2px 0% -3px;box-sizing: border-box;"><section style="display: inline-block;width: 4px;height: 18px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-radius: 16px;border-style: none;border-color: rgb(62, 62, 62);box-shadow: rgb(74, 187, 168) 9px -6px 0px;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-right: 0%;margin-bottom: 4px;margin-left: 0%;text-align: left;box-sizing: border-box;" powered-by="xiumi.us"><section style="padding-right: 20px;padding-left: 20px;font-size: 20px;text-align: center;color: rgb(102, 102, 102);line-height: 2;box-sizing: border-box;"><p style="box-sizing: border-box;"><strong style="box-sizing: border-box;">夜醒看时间，积攒睡眠焦虑</strong></p></section></section></section></section></section><section style="margin-bottom: 0px;"><br></section><p>由于卧室里放了钟表或床头放着手机，很多人一躺到床上就开始下意识地把注意力集中到时间上。</p><p><span style="color: rgb(136, 136, 136);">刚眯一会儿，就睁开眼睛看看几点了；半夜醒来也要开灯看时间，并计算自己睡了多久，强迫自己再次入睡；刻意去听钟表声，在床上辗转反侧……</span></p><p>这时，你可能已经出现焦虑情绪：手足及腋下出汗、口渴、多尿。</p><p style="text-align: center;"><br><br></p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: center;margin: 10px 0%;justify-content: center;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;flex: 0 0 auto;height: auto;border-width: 1px;border-style: none solid solid;border-color: rgb(254, 222, 69) rgb(71, 193, 168) rgb(71, 193, 168);align-self: flex-start;box-sizing: border-box;"><section style="text-align: right;margin-right: 0%;margin-left: 0%;font-size: 0px;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;height: 3px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);box-sizing: border-box;"><section style="text-align: center;margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;transform: matrix(1, 0, -0.2, 1, 0, 0);border-style: none;border-width: 0px;border-color: rgb(62, 62, 62);background-color: rgba(255, 255, 255, 0);width: 100%;height: auto;box-sizing: border-box;"><section style="margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;transform: matrix(1, 0, -0.2, 1, 0, 0);border-style: none;border-width: 0px;border-color: rgb(62, 62, 62);background-color: rgba(254, 255, 255, 0);width: 100%;height: auto;box-sizing: border-box;"><section style="display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;box-shadow: rgb(0, 0, 0) 0px 0px 0px;flex: 0 0 0%;align-self: flex-start;height: auto;box-sizing: border-box;"><section style="text-align: center;display: flex;flex-flow: row nowrap;justify-content: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;flex: 0 0 0%;height: auto;align-self: flex-start;padding-right: 2px;padding-left: 1px;box-sizing: border-box;"><section style="box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 3px;height: 55px;vertical-align: top;overflow: hidden;background-color: rgb(255, 255, 255);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="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;align-self: flex-start;height: auto;box-sizing: border-box;"><section style="text-align: center;display: flex;flex-flow: row nowrap;justify-content: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;flex: 0 0 0%;height: auto;align-self: flex-start;padding-right: 2px;padding-left: 1px;box-sizing: border-box;"><section style="box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 3px;height: 55px;vertical-align: top;overflow: hidden;background-color: rgb(86, 86, 86);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="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;align-self: flex-start;height: auto;box-sizing: border-box;"><section style="text-align: center;display: flex;flex-flow: row nowrap;justify-content: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;flex: 0 0 0%;height: auto;align-self: flex-start;padding-right: 2px;padding-left: 1px;box-sizing: border-box;"><section style="box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 3px;height: 55px;vertical-align: top;overflow: hidden;background-color: rgb(86, 86, 86);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="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;align-self: flex-start;height: auto;box-sizing: border-box;"><section style="text-align: center;display: flex;flex-flow: row nowrap;justify-content: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;flex: 0 0 0%;height: auto;align-self: flex-start;padding-right: 2px;padding-left: 1px;box-sizing: border-box;"><section style="box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 3px;height: 55px;vertical-align: top;overflow: hidden;background-color: rgb(86, 86, 86);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></section></section></section></section></section></section><section style="justify-content: center;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;padding: 10px 15px;align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="color: rgb(79, 79, 79);text-align: justify;font-size: 17px;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;">这是一种「心理暗示性失眠」，过度关注时间，转移了对睡眠的注意力，导致焦虑、失眠加重。</p><p style="white-space: normal;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;box-sizing: border-box;">看时间会让人感到焦虑，增加挫败感。另外，卧室钟表的“嘀嗒”声也会加重焦虑情绪。</p></section></section></section></section></section></section><p>德国图宾根大学行为神经学教授詹·鲍恩表示，如果你对一件事有预期，身体就会释放一种与压力有关的激素——促肾上腺皮质激素。</p><section style="margin-bottom: 0px;">这种激素会提示你在特定时间做某些事，因此你可能也发现了：越是在醒来时看时间，就越容易在同一时间点醒来。</section><section style="margin-bottom: 0px;"><br></section><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: center;justify-content: center;transform: translate3d(-3px, 0px, 0px);margin: 15px 0% 10px;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;border-style: solid;border-width: 1px;border-color: rgb(102, 102, 102);box-shadow: rgb(71, 193, 168) 5px 5px 0px;background-color: rgb(255, 255, 255);box-sizing: border-box;"><section style="text-align: right;justify-content: flex-end;transform: translate3d(-12px, 0px, 0px);margin-top: -7px;margin-right: 0%;margin-left: 0%;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;vertical-align: middle;box-shadow: rgb(0, 0, 0) 0px 0px 0px;flex: 0 0 auto;height: auto;align-self: center;line-height: 0;background-color: rgb(254, 255, 255);border-width: 0px;box-sizing: border-box;"><section style="transform: rotateZ(37deg);box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: left;transform: translate3d(8px, 0px, 0px);margin: 2px 0% -3px;box-sizing: border-box;"><section style="display: inline-block;width: 4px;height: 18px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-radius: 16px;border-style: none;border-color: rgb(62, 62, 62);box-shadow: rgb(74, 187, 168) 9px -6px 0px;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-right: 0%;margin-bottom: 4px;margin-left: 0%;text-align: left;box-sizing: border-box;" powered-by="xiumi.us"><section style="padding-right: 20px;padding-left: 20px;font-size: 20px;text-align: center;color: rgb(102, 102, 102);line-height: 2;box-sizing: border-box;"><p style="box-sizing: border-box;"><strong style="box-sizing: border-box;">早醒，睡眠障碍的典型表现</strong></p></section></section></section></section></section><section style="margin-bottom: 0px;"><br></section><p>无论夜醒看时间如何影响身体，其最根本的原因是比预想中要提早醒来。</p><section style="box-sizing: border-box;font-size: 16px;"><section style="margin-top: 10px;margin-bottom: -11px;text-align: left;transform: translate3d(28px, 0px, 0px);box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(205, 231, 237);box-sizing: border-box;"><p style="text-align: left;white-space: normal;box-sizing: border-box;"><span style="background-color: rgb(255, 255, 255);box-sizing: border-box;"> // </span></p></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-bottom: 10px;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 1px;border-color: rgb(205, 231, 237);padding: 28px;box-shadow: rgb(205, 231, 237) 4px 4px 0px;box-sizing: border-box;"><section style="text-align: justify;color: rgb(0, 0, 0);box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><span style="font-size: 17px;">睡眠障碍通常可分为以下几种类型：</span></p><p style="white-space: normal;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;box-sizing: border-box;"><span style="font-size: 17px;">①入睡困难型；②维持睡眠困难型；③早醒型；④睡眠不规律型；⑤多梦型；⑥打鼾和呼吸暂停型；⑦主观性失眠型。</span></p></section></section></section></section><p>早醒，是睡眠障碍的典型表现之一。<span style="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;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);">比如晚上能正常入睡，但3~4个小时后就会醒，且无法再次入睡。</span></p><p style="text-align: center;"><br><br></p><p><span style="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;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);"></span><span style="background-color: rgb(255, 255, 255);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;letter-spacing: 0.544px;">早醒使晚间积累的睡眠时间变得更短，造成</span><span style="background-color: rgb(255, 255, 255);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;letter-spacing: 0.544px;">每晚深睡眠时间不足，</span><span style="background-color: rgb(255, 255, 255);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;letter-spacing: 0.544px;">起床后头昏眼花。</span><span style="background-color: rgb(255, 255, 255);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;letter-spacing: 0.544px;">在临床上，</span><span style="background-color: rgb(255, 255, 255);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;letter-spacing: 0.544px;">情绪</span><span style="background-color: rgb(255, 255, 255);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;letter-spacing: 0.544px;">焦虑紧张的人</span><span style="background-color: rgb(255, 255, 255);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;letter-spacing: 0.544px;">容易出现这种情况。</span></p><section style="box-sizing: border-box;font-size: 16px;"><section style="display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;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;margin-right: 4px;box-sizing: border-box;"><section style="transform: perspective(0px);transform-style: flat;box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: center;transform: rotateX(180deg);box-sizing: border-box;"><section style="display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);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 style="display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;box-sizing: border-box;"><section style="transform: perspective(0px);transform-style: flat;box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: center;transform: rotateX(180deg);box-sizing: border-box;"><section style="display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);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 style="display: inline-block;vertical-align: bottom;width: auto;border-bottom: 1px solid rgb(71, 193, 168);border-bottom-right-radius: 0px;flex: 0 0 auto;align-self: flex-end;min-width: 10%;max-width: 100%;height: auto;padding: 4px 4px 4px 11px;box-sizing: border-box;"><section style="font-size: 18px;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;">半夜醒来应该怎么办？</strong></p></section></section></section></section><section style="margin-bottom: 0px;">最重要的一点，<strong>别看时间</strong>。</section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">放松身心，不去关心何时开始入睡，也别关心睡了多久。中途醒来或上厕所，都不必关心时间，回到卧室倒头继续睡。</section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><span style="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;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);"></span></section><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: center;justify-content: center;transform: translate3d(-3px, 0px, 0px);margin: 15px 0% 10px;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;min-width: 10%;max-width: 100%;flex: 0 0 auto;height: auto;border-style: solid;border-width: 1px;border-color: rgb(102, 102, 102);box-shadow: rgb(71, 193, 168) 5px 5px 0px;background-color: rgb(255, 255, 255);box-sizing: border-box;"><section style="text-align: right;justify-content: flex-end;transform: translate3d(-12px, 0px, 0px);margin-top: -7px;margin-right: 0%;margin-left: 0%;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;vertical-align: middle;box-shadow: rgb(0, 0, 0) 0px 0px 0px;flex: 0 0 auto;height: auto;align-self: center;line-height: 0;background-color: rgb(254, 255, 255);border-width: 0px;box-sizing: border-box;"><section style="transform: rotateZ(37deg);box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: left;transform: translate3d(8px, 0px, 0px);margin: 2px 0% -3px;box-sizing: border-box;"><section style="display: inline-block;width: 4px;height: 18px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-radius: 16px;border-style: none;border-color: rgb(62, 62, 62);box-shadow: rgb(74, 187, 168) 9px -6px 0px;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-right: 0%;margin-bottom: 4px;margin-left: 0%;text-align: left;box-sizing: border-box;" powered-by="xiumi.us"><section style="padding-right: 20px;padding-left: 20px;font-size: 20px;text-align: center;color: rgb(102, 102, 102);line-height: 2;box-sizing: border-box;"><p style="box-sizing: border-box;"><strong style="box-sizing: border-box;">5件事缓解睡眠焦虑</strong></p></section></section></section></section></section><section style="margin-bottom: 0px;"><br></section><p>忘掉时间才有好睡眠，放弃一切可能提示时间的东西，彻底忘记时间。</p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: left;margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(39, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(40, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-image: linear-gradient(270deg, rgb(91, 210, 173) 0%, rgb(39, 160, 122) 100%);border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="font-size: 18px;color: rgb(255, 255, 255);padding-right: 15px;padding-left: 15px;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;">不要看时间</strong></p></section></section></section></section></section></section></section></section></section></section><p>把表、手机、电脑等可提示时间的物品移到视线以外。卧室最好别放钟表，以免“嘀嗒”声引发焦虑情绪，也不要设定手机闹钟。</p><p style="text-align: center;"><br><br></p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: left;margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(39, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(40, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-image: linear-gradient(270deg, rgb(91, 210, 173) 0%, rgb(39, 160, 122) 100%);border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="font-size: 18px;color: rgb(255, 255, 255);padding-right: 15px;padding-left: 15px;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;">放下烦心事</strong></p></section></section></section></section></section></section></section></section></section></section><p>在两个睡眠周期之间，会有10~90秒的短暂觉醒期。在这期间，忧虑过多者的大脑会主动提示其醒来去“解决问题”。</p><p>建议经常担忧的人在白天单独设定一个“忧虑时间”，晚上忧虑时告诉自己，白天已经有专门时间琢磨，现在可以安心睡觉了。</p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: left;margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(39, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(40, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-image: linear-gradient(270deg, rgb(91, 210, 173) 0%, rgb(39, 160, 122) 100%);border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="font-size: 18px;color: rgb(255, 255, 255);padding-right: 15px;padding-left: 15px;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;">深呼吸、冥想放松肌肉</strong></p></section></section></section></section></section></section></section></section></section></section><p>紧张时，身体会采取胸式呼吸，呼吸急促，呼气较浅；而深呼吸可以减轻身体压力和放松精神。</p><p>冥想时应躺在床上，听轻音乐或白噪音并减慢呼吸节奏。吸气时想象，新鲜空气进入身体各个部位；呼气时想象，身体浊气慢慢排出体外。</p><p><br><div style="text-align: center;"></div></p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: left;margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(39, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(40, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-image: linear-gradient(270deg, rgb(91, 210, 173) 0%, rgb(39, 160, 122) 100%);border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="font-size: 18px;color: rgb(255, 255, 255);padding-right: 15px;padding-left: 15px;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;">尽量不在床上玩手机</strong></p></section></section></section></section></section></section></section></section></section></section><p>电子产品发出的蓝光可显著抑制褪黑素的分泌，影响睡眠质量。</p><p>除了蓝光，躺在床上玩手机还会削弱床跟睡眠之间的联系，在床上做与睡眠无关的事情越多，越容易失眠。</p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: left;margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(39, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgba(40, 160, 122, 0.2);padding-right: 10px;border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-image: linear-gradient(270deg, rgb(91, 210, 173) 0%, rgb(39, 160, 122) 100%);border-width: 0px;border-radius: 100px 100px 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="font-size: 18px;color: rgb(255, 255, 255);padding-right: 15px;padding-left: 15px;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;">20分钟睡不着就离开卧室</strong></p></section></section></section></section></section></section></section></section></section></section><p>如果上床15~20分钟后仍无法入睡或感到烦躁，应离开床，到另一个光线昏暗的房间，或做一些活动身体但不动脑的事情。</p><p>有时候，在床上闭目养神无助睡眠。建立固定的就寝和起床时间，无需早早上床为睡觉做准备。</p><section style="box-sizing: border-box;font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 95%;vertical-align: top;padding: 15px;border-width: 0px;border-radius: 10px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;box-shadow: rgb(231, 231, 231) 0px 0px 6px;align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;"><section style="font-size: 17px;text-align: justify;box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;">需提醒的是，进入老年后，睡眠能力会逐渐下降，睡眠时间相应缩短，大家要坦然接受这个事实，不用过分焦虑。</p><p style="white-space: normal;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;box-sizing: border-box;">只要第二天精神饱满、体力良好、记忆力好，就不必给自己施加太多压力。▲</p></section></section></section></section><section data-width="100%" data-opacity="1" data-rotate="0" style="margin-bottom: 0em;outline: 0px;max-width: 100%;color: rgb(34, 34, 34);letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);caret-color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: 16px;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;letter-spacing: 0.544px;font-family: -apple-system-font, system-ui, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;letter-spacing: 0.544px;font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;letter-spacing: 0.544px;font-family: -apple-system-font, system-ui, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box;letter-spacing: 0.544px;min-height: 0px;background-image: none;background-clip: border-box;background-size: auto;border-width: 0px;border-style: none;border-color: rgb(217, 33, 61);bottom: auto;float: none;height: auto;left: auto;max-height: none;min-width: 0px;top: auto;z-index: auto;visibility: visible;clear: none;text-align: right;background-position: 0% 0%;background-repeat: repeat;line-height: 1.75em;overflow-wrap: break-word !important;"><section style="outline: 0px;max-width: 100%;box-sizing: border-box;color: rgb(217, 33, 61);letter-spacing: 0.544px;display: inline-block;vertical-align: bottom;line-height: 0;width: 1.6em;overflow-wrap: break-word !important;"><strong style="outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><br></strong></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p> 睡醒了不看时间也好久都睡不着 半夜醒也能睡 醒了抽支烟在睡 半夜也能睡 睡醒了不看手机也都睡不着 我倒不是因为看时间 睡醒了有时很难睡着 {:11_1111:} 老点了经常睡不好 所以不要看 原来是这样 我也醒来好难睡 这个是惯性 {:11_1143:}
页:
[1]