“睡觉把手举过头顶”，为什么能一觉到天亮？
<p style="text-align: left; margin-bottom: 0px; margin-top: 0px;"><font size="3">你有没有过这样的经历：尝试了多种姿势都没入睡，偶然把手举过头顶，发现舒适感很快漫过身体……直到被手臂麻痹的感觉唤醒。</font></p><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style=""><section style="text-align: center;padding-left: 0.5em;padding-right: 0.5em;margin-bottom: 0px;margin-top: 0px;line-height: 1.6em;"><section style="width: 100%;box-shadow: rgb(102, 102, 102) 0.2em 0.2em 0.5em;display: inline-block;line-height: 0;border-color: white;height: auto !important;"><font size="3"><br><br></font></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">如果这个姿势让你感到舒服，就要当心是不是“呼吸模式”出了问题。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="outline: 0px;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);visibility: visible;line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">采访专家，为你揭示睡姿和呼吸之间的关系，并告诉你如何调整到健康状态。</font></span></section><p style="outline: 0px;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);visibility: visible;margin-bottom: 0px;margin-top: 0px;"><span style="outline: 0px; visibility: visible; letter-spacing: normal;"><font size="3"><br style="outline: 0px;visibility: visible;"></font></span></p><section style="margin-bottom: 0em; outline: 0px; 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); visibility: visible;"><section style="outline: 0px;text-align: left;visibility: visible;margin-bottom: 0px;margin-top: 0px;"><section style="padding-right: 1em;padding-left: 1em;outline: 0px;display: inline-block;text-align: center;visibility: visible;"><span style="padding: 0.3em 0.5em; outline: 0px; display: inline-block; border-radius: 0.5em; background-color: rgb(71, 193, 168); color: rgb(255, 255, 255); visibility: visible; letter-spacing: normal;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;"><font size="3">受访专家</font></strong></p></span></section></section><section style="margin-top: -1em;padding: 20px 10px 10px;outline: 0px;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="outline: 0px; visibility: visible;"><section style="outline: 0px;text-align: left;visibility: visible;margin-bottom: 0px;margin-top: 0px;"><span style="outline: 0px;visibility: visible;letter-spacing: normal;"><font size="3">郑州市康复医学会运动康复专业委员会常务委员 徐江鹏</font></span></section><section style="text-align: justify;margin-bottom: 0px;margin-top: 0px;"><span style="outline: 0px;visibility: visible;letter-spacing: normal;"><font size="3">浙江省人民医院针灸推拿一科副主任中医师 汪凡 主治中医师 曹靓</font></span></section></section></section></section><section style="outline: 0px;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);visibility: visible;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="line-height: 1.6em; margin-bottom: 0px; margin-top: 0px;"><section style="display: flex;flex-flow: row nowrap;margin: 12px 0% 10px;text-align: center;justify-content: center;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 14px;flex: 0 0 auto;align-self: flex-start;height: auto;line-height: 0;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;"><section style="transform: rotateZ(20deg);" powered-by="xiumi.us"><section style="margin: -2px 0% -12px;"><section style="display: inline-block;width: 4px;height: 22px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="display: inline-block;vertical-align: top;width: 14px;flex: 0 0 auto;align-self: flex-start;height: auto;line-height: 0;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;margin-left: -6px;"><section style="transform: rotateZ(20deg);" powered-by="xiumi.us"><section style="margin: -2px 0%;"><section style="display: inline-block;width: 4px;height: 22px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-start;background-color: rgba(71, 193, 168, 0.14);margin-top: 3px;margin-left: -20px;"><section style="margin-right: 0%;margin-left: 0%;transform: translate3d(4px, 0px, 0px);" powered-by="xiumi.us"><section style="color: rgb(62, 62, 62); padding-right: 22px; padding-left: 22px; line-height: 2; text-align: justify;"><p style="white-space: normal;"><span style="letter-spacing: normal;"><strong><font size="3">为什么有的人睡觉爱举起双手？</font></strong></span></p></section></section></section></section></section><section style="margin: 0px;line-height: 1.6em;"><font size="3"><br></font></section><section style="margin: 0px;line-height: 1.6em;"><font size="3"><span style="letter-spacing: normal;">睡觉时不自觉向后举手，是由于颈肩部软组织过于紧张，导致入睡困难，把手举高就能缓解。而肩颈僵硬、紧张很可能是呼吸模式紊乱造成的。</span><o:p></o:p></font></section><section style="margin: 0px;line-height: 1.6em;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">呼吸与肌肉存在密切联系，呼气可放松身体，吸气则可促进肌肉活动。健康的呼吸模式由横膈膜（胸腔和腹腔之间的分隔）下沉与上提来实现。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="text-align: center;margin-top: 0px;margin-bottom: 0px;line-height: 1.6em;"><font size="3"><br><br></font></section><section style="text-align: center;margin-top: 0px;margin-bottom: 0px;line-height: 1.6em;"><font size="3"><br></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;">一般来说，膈肌主导的</span><strong style="letter-spacing: normal;">腹式呼吸</strong><span style="letter-spacing: normal;">更为深入和缓慢，对激活副交感神经（神经系统中的内脏运动神经）有很大帮助，可以放松全身肌肉。</span><br></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><o:p></o:p></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="line-height: 1.6em;text-align: center;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br><br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;">但持续的压力、不良姿态引发的关节排列异常等，会导致横膈膜无法“胜任”工作。呼吸从横膈膜主导转变为肩颈及胸部主导，发生呼吸代偿。</span><o:p></o:p></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;"><strong>胸式呼吸</strong>单靠肋骨向上扩张吸气，由于伴随耸肩，会引发肩颈、胸部肌肉紧张。</span><o:p></o:p></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;"> </span><o:p></o:p></font></section><section style="text-align: center;line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;"> </span><br><br></font></section><section style="text-align: center;line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><strong><font size="3">睡觉时喜欢向后举手就就与肩颈部代偿呼吸相关。</font></strong></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">因为频繁启动膈肌以外的肩颈肌肉参与呼吸，这部分肌肉就会异常活跃，直到晚上休息时，肩颈依然因为呼吸的持续而继续“劳作”。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;">这时，便需要借助上抬手臂使更多血液和营养聚集过来，继续维持肩颈肌肉的代偿工作，于是睡觉时就不自觉举手了。</span><o:p></o:p></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="letter-spacing: 0.578px; white-space: normal; line-height: 1.6em; margin-bottom: 0px; margin-top: 0px;"><section powered-by="xiumi.us" style="margin-top: 12px;margin-bottom: 10px;display: flex;flex-flow: row nowrap;text-align: center;justify-content: center;"><section style="display: inline-block;vertical-align: top;width: 14px;flex: 0 0 auto;align-self: flex-start;height: auto;line-height: 0;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;"><section powered-by="xiumi.us" style="transform: rotateZ(20deg);"><section style="margin-top: -2px;margin-bottom: -12px;"><section style="display: inline-block;width: 4px;height: 22px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="margin-left: -6px;display: inline-block;vertical-align: top;width: 14px;flex: 0 0 auto;align-self: flex-start;height: auto;line-height: 0;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;"><section powered-by="xiumi.us" style="transform: rotateZ(20deg);"><section style="margin-top: -2px;margin-bottom: -2px;"><section style="display: inline-block;width: 4px;height: 22px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="margin-top: 3px;margin-left: -20px;display: inline-block;vertical-align: top;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-start;background-color: rgba(71, 193, 168, 0.14);"><section powered-by="xiumi.us" style="transform: translate3d(4px, 0px, 0px);"><section style="padding-right: 22px; padding-left: 22px; color: rgb(62, 62, 62); line-height: 2; text-align: justify;"><p><span style="letter-spacing: normal;"><strong><font size="3">“举手式睡姿”带来4个伤害</font></strong></span></p></section></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">抬起手睡觉虽然舒服，但长期保持这种睡姿可能会给健康带来一些负面影响。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="margin-bottom: 0px; margin-top: 0px;"><section style="margin: 10px 0%;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 0%;height: auto;"><section style="transform: translate3d(5px, 0px, 0px);" powered-by="xiumi.us"><section style="color: rgb(71, 193, 168);line-height: 1;text-align: justify;"><p style="text-align: right;white-space: normal;"><span style="letter-spacing: normal;"><font size="3">＋</font></span></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-end;"><section style="color: rgb(71, 193, 168); line-height: 1; letter-spacing: 3px; padding-right: 8px; padding-left: 8px; text-align: justify;" powered-by="xiumi.us"><p style="white-space: normal;"><span style="letter-spacing: normal;"><strong><font size="3">影响上肢血液循环</font></strong></span></p></section><section style="text-align: center; margin: -7px 0% 1px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;height: 10px;vertical-align: top;overflow: hidden;background-color: rgba(41, 182, 153, 0.1);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;min-width: 10%;flex: 0 0 auto;height: auto;"><section style="margin-right: 0%; margin-bottom: 1px; margin-left: 0%; transform: translate3d(1px, 0px, 0px); text-align: justify; justify-content: flex-start; display: flex; flex-flow: row;" powered-by="xiumi.us"><section style="display: inline-block;width: 30px;vertical-align: top;flex: 0 0 auto;height: auto;background-color: rgb(172, 196, 191);align-self: flex-start;"><section style="text-align: center;margin-right: 0%;margin-bottom: -2px;margin-left: 0%;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;"><font size="3"><br><br></font></section></section></section></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">长时间的不良姿势会造成上肢血液循环不畅、麻木，久则造成末梢神经缺血缺氧，引发末梢神经炎等疾病。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="margin-bottom: 0px; margin-top: 0px;"><section style="margin: 10px 0%;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 0%;height: auto;"><section style="transform: translate3d(5px, 0px, 0px);" powered-by="xiumi.us"><section style="color: rgb(71, 193, 168);line-height: 1;text-align: justify;"><p style="text-align: right;white-space: normal;"><span style="letter-spacing: normal;"><font size="3">＋</font></span></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-end;"><section style="color: rgb(71, 193, 168); line-height: 1; letter-spacing: 3px; padding-right: 8px; padding-left: 8px; text-align: justify;" powered-by="xiumi.us"><p style="white-space: normal;"><span style="letter-spacing: normal;"><strong><font size="3">诱发肩周炎</font></strong></span></p></section><section style="text-align: center; margin: -7px 0% 1px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;height: 10px;vertical-align: top;overflow: hidden;background-color: rgba(41, 182, 153, 0.1);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;min-width: 10%;flex: 0 0 auto;height: auto;"><section style="margin-right: 0%; margin-bottom: 1px; margin-left: 0%; transform: translate3d(1px, 0px, 0px); text-align: justify; justify-content: flex-start; display: flex; flex-flow: row;" powered-by="xiumi.us"><section style="display: inline-block;width: 30px;vertical-align: top;flex: 0 0 auto;height: auto;background-color: rgb(172, 196, 191);align-self: flex-start;"><section style="text-align: center;margin-right: 0%;margin-bottom: -2px;margin-left: 0%;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;"><font size="3"><br><br></font></section></section></section></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">将手举起时，肩膀裸露在外受凉，且肩关节周围肌肉的负荷较大，会压迫肩峰下间隙，极易诱发肩周炎、肩峰撞击综合征。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="margin-bottom: 0px; margin-top: 0px;"><section style="margin: 10px 0%;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 0%;height: auto;"><section style="transform: translate3d(5px, 0px, 0px);" powered-by="xiumi.us"><section style="color: rgb(71, 193, 168);line-height: 1;text-align: justify;"><p style="text-align: right;white-space: normal;"><span style="letter-spacing: normal;"><font size="3">＋</font></span></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-end;"><section style="color: rgb(71, 193, 168); line-height: 1; letter-spacing: 3px; padding-right: 8px; padding-left: 8px; text-align: justify;" powered-by="xiumi.us"><p style="white-space: normal;"><span style="letter-spacing: normal;"><strong><font size="3">引发反流性食管炎</font></strong></span></p></section><section style="text-align: center; margin: -7px 0% 1px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;height: 10px;vertical-align: top;overflow: hidden;background-color: rgba(41, 182, 153, 0.1);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;min-width: 10%;flex: 0 0 auto;height: auto;"><section style="margin-right: 0%; margin-bottom: 1px; margin-left: 0%; transform: translate3d(1px, 0px, 0px); text-align: justify; justify-content: flex-start; display: flex; flex-flow: row;" powered-by="xiumi.us"><section style="display: inline-block;width: 30px;vertical-align: top;flex: 0 0 auto;height: auto;background-color: rgb(172, 196, 191);align-self: flex-start;"><section style="text-align: center;margin-right: 0%;margin-bottom: -2px;margin-left: 0%;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;"><font size="3"><br><br></font></section></section></section></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">高抬双臂时，由于肌肉的牵拉，造成横膈膜的移位，会使腹压增高。睡前进食过饱者、老年人及晚期妊娠者更为明显，长此以往，可能形成反流性食道炎。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="margin-bottom: 0px; margin-top: 0px;"><section style="margin: 10px 0%;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 0%;height: auto;"><section style="transform: translate3d(5px, 0px, 0px);" powered-by="xiumi.us"><section style="color: rgb(71, 193, 168);line-height: 1;text-align: justify;"><p style="text-align: right;white-space: normal;"><span style="letter-spacing: normal;"><font size="3">＋</font></span></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-end;"><section style="color: rgb(71, 193, 168); line-height: 1; letter-spacing: 3px; padding-right: 8px; padding-left: 8px; text-align: justify;" powered-by="xiumi.us"><p style="white-space: normal;"><span style="letter-spacing: normal;"><strong><font size="3">影响心肺健康</font></strong></span></p></section><section style="text-align: center; margin: -7px 0% 1px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;height: 10px;vertical-align: top;overflow: hidden;background-color: rgba(41, 182, 153, 0.1);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;min-width: 10%;flex: 0 0 auto;height: auto;"><section style="margin-right: 0%; margin-bottom: 1px; margin-left: 0%; transform: translate3d(1px, 0px, 0px); text-align: justify; justify-content: flex-start; display: flex; flex-flow: row;" powered-by="xiumi.us"><section style="display: inline-block;width: 30px;vertical-align: top;flex: 0 0 auto;height: auto;background-color: rgb(172, 196, 191);align-self: flex-start;"><section style="text-align: center;margin-right: 0%;margin-bottom: -2px;margin-left: 0%;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;"><font size="3"><br><br></font></section></section></section></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;">膈肌、胸廓等无法自然收缩，呼吸也会受影响，可引发胸闷，让人感觉睡觉不解乏。如果时常觉得胸闷气短，需举起双手、打开胸腔才能缓解，需警惕心肺问题。</span><o:p></o:p></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="white-space: normal; line-height: 1.6em; margin-bottom: 0px; margin-top: 0px;"><section powered-by="xiumi.us" style="margin-top: 12px;margin-bottom: 10px;display: flex;flex-flow: row nowrap;text-align: center;justify-content: center;"><section style="letter-spacing: 0.578px;display: inline-block;vertical-align: top;width: 14px;flex: 0 0 auto;align-self: flex-start;height: auto;line-height: 0;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;"><section powered-by="xiumi.us" style="transform: rotateZ(20deg);"><section style="margin-top: -2px;margin-bottom: -12px;"><section style="display: inline-block;width: 4px;height: 22px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="letter-spacing: 0.578px;margin-left: -6px;display: inline-block;vertical-align: top;width: 14px;flex: 0 0 auto;align-self: flex-start;height: auto;line-height: 0;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;"><section powered-by="xiumi.us" style="transform: rotateZ(20deg);"><section style="margin-top: -2px;margin-bottom: -2px;"><section style="display: inline-block;width: 4px;height: 22px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="margin-top: 3px;margin-left: -20px;display: inline-block;vertical-align: top;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-start;background-color: rgba(71, 193, 168, 0.14);"><section powered-by="xiumi.us" style="transform: translate3d(4px, 0px, 0px);"><section style="padding-right: 22px; padding-left: 22px; color: rgb(62, 62, 62); line-height: 2; text-align: justify;"><p><span style="letter-spacing: normal;"><strong><font size="3">这样改善你的睡眠姿势</font></strong></span></p></section></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">如果平时经常有把手举过头顶睡觉的行为，可以通过下面的方法来检查和调整呼吸模式，从而改善睡姿。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="line-height: 1.6em; margin-bottom: 0px; margin-top: 0px;"><section style="display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;text-align: left;justify-content: flex-start;" 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;"><section style="transform: perspective(0px);transform-style: flat;" powered-by="xiumi.us"><section style="text-align: center;transform: rotateX(180deg);"><section style="display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;"><section style="transform: perspective(0px);transform-style: flat;" powered-by="xiumi.us"><section style="text-align: center;transform: rotateX(180deg);"><section style="display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></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%;height: auto;padding: 4px 4px 4px 11px;"><section style="text-align: justify;" powered-by="xiumi.us"><p style="white-space: normal;"><span style="letter-spacing: normal;"><strong><font size="3">对镜自查呼吸</font></strong></span></p></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">对着镜子坐下，用鼻腔吸气和呼气，观察呼吸过程中肩颈是否存在明显起伏，如果有，就说明需要进行呼吸调整练习了。<br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><o:p></o:p></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="white-space: normal; line-height: 1.6em; margin-bottom: 0px; margin-top: 0px;"><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;"><section style="letter-spacing: 0.578px;margin-right: 4px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;"><section powered-by="xiumi.us" style="transform: perspective(0px);transform-style: flat;"><section style="text-align: center;transform: rotateX(180deg);"><section style="display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="letter-spacing: 0.578px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;"><section powered-by="xiumi.us" style="transform: perspective(0px);transform-style: flat;"><section style="text-align: center;transform: rotateX(180deg);"><section style="display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);"><font size="3"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></font></section></section></section></section><section style="padding: 4px 4px 4px 11px;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%;height: auto;"><section powered-by="xiumi.us" style="text-align: justify;"><p><span style="letter-spacing: normal;"><strong><font size="3">呼吸调整练习</font></strong></span></p></section></section></section></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3">可选择躺在瑜伽垫或床上进行。取仰卧位，用枕头适当垫高双腿，使腰部更舒服、身体更放松。</font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><font size="3"><span style="letter-spacing: normal;">双手手掌放在肚脐位置，鼻吸鼻呼，吸气时将气体更多引入胸腔下部和腹腔，能感觉扩张的腹腔将双手向上顶出；然后呼气放松，此时腹部回落。每组练习5~8次，每次练习3组以上。</span><o:p></o:p></font></section><section style="line-height: 1.6em;margin-bottom: 0px;margin-top: 0px;"><span style="letter-spacing: normal;"><font size="3"><br></font></span></section><section style="text-align: center;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br><br></font></section><section style="text-align: center;margin-bottom: 0px;margin-top: 0px;"><font size="3"><br></font></section><section style="margin-bottom: 0px; margin-top: 0px;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 8px;"><section style="margin-right: 0%; margin-left: 0%; text-align: center;" powered-by="xiumi.us"><section style="border-width: 1px; border-style: solid; border-color: rgb(126, 185, 190); background-color: rgb(126, 185, 190); display: inline-block; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; color: rgb(255, 255, 255);"><p><span style="letter-spacing: normal;"><strong><font size="3">推</font></strong></span></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 8px;"><section style="margin-right: 0%; margin-left: 0%; text-align: center;" powered-by="xiumi.us"><section style="border-width: 1px; border-style: solid; border-color: rgb(71, 193, 168); background-color: rgb(71, 193, 168); display: inline-block; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; color: rgb(255, 255, 255);"><p><span style="letter-spacing: normal;"><strong><font size="3">荐</font></strong></span></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 8px;"><section style="margin-right: 0%; margin-left: 0%; text-align: center;" powered-by="xiumi.us"><section style="border-width: 1px; border-style: solid; border-color: rgb(126, 185, 190); background-color: rgb(126, 185, 190); display: inline-block; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; color: rgb(255, 255, 255);"><p><span style="letter-spacing: normal;"><strong><font size="3">睡</font></strong></span></p></section></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 8px;"><section style="margin-right: 0%; margin-left: 0%; text-align: center;" powered-by="xiumi.us"><section style="border-width: 1px; border-style: solid; border-color: rgb(71, 193, 168); background-color: rgb(71, 193, 168); display: inline-block; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; color: rgb(255, 255, 255);"><p><span style="letter-spacing: normal;"><strong><font size="3">姿</font></strong></span></p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;border-style: solid;border-width: 0px 0px 0px 1px;border-left-color: rgb(71, 193, 168);height: auto;margin-left: 8px;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;padding: 8px 20px 6px 17px;"><section style="text-align: justify;" powered-by="xiumi.us"><p><span style="letter-spacing: normal;"><font size="3">不同睡姿各有优缺点，可根据自身情况“对号入座”，选择适合自己的睡觉姿势。</font></span></p><p><font size="3"><br></font></p><ul class="list-paddingleft-1" style="list-style-type: circle;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>仰卧</strong>有助缓解腰背痛、减轻脏腑器官和胸部压迫。缺点是舌根由于重力会压住咽部，可能引起打鼾，甚至睡眠呼吸暂停。</font></span></p></li></ul><p><font size="3"><br></font></p><ul class="list-paddingleft-1" style="list-style-type: circle;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>右侧卧</strong>有助平稳心跳、保护大脑，是最推荐的睡姿。</font></span></p></li></ul><p><span style="letter-spacing: normal;"><font size="3"> </font></span></p><ul class="list-paddingleft-1" style="list-style-type: circle;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>左侧卧</strong>可减少胃肠压力，适宜怀孕中后期的女性。不过长期侧卧入睡易造成脸部不对称。</font></span></p></li></ul><p><font size="3"><br></font></p><ul class="list-paddingleft-1" style="list-style-type: circle;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>俯卧</strong>会压迫胸部、增加关节压力、影响呼吸等，是不建议采取的一种睡姿。</font></span></p></li></ul><p><font size="3"><br></font></p><p><span style="letter-spacing: normal;"><font size="3">患有不同疾病的人群也有“保护性睡姿”，<span style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; background-color: rgb(255, 255, 255); line-height: 1.6;">有助于缓解不适症状、促进身体康复。</span></font></span></p><p><span style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; background-color: rgb(255, 255, 255); line-height: 1.6; letter-spacing: normal;"><font size="3"><br></font></span></p><ul class="list-paddingleft-1" style="list-style-type: disc;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>冠心病患者</strong>建议选择右侧卧位，头侧比脚侧高10~15度为宜，可减少下腔静脉回流的血液量，利于心脏休息。</font></span></p></li></ul><p><font size="3"><br></font></p><ul class="list-paddingleft-1" style="list-style-type: disc;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>脑血栓患者</strong>建议仰卧位，枕头最好高5厘米，不宜过高或过低，以保证颈动脉不受压迫，使脑部供血充足。</font></span></p></li></ul><p><font size="3"><br></font></p><ul class="list-paddingleft-1" style="list-style-type: disc;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>心衰患者</strong>建议半躺半坐，既能改善肺部血液循环，减少肺部淤血，还可增加氧气吸入量，有利于缓解心悸、胸闷、气喘等症状。</font></span></p></li></ul><p><font size="3"><br></font></p><ul class="list-paddingleft-1" style="list-style-type: disc;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>腰背痛人群</strong>建议侧卧位，侧睡时把U型全身枕夹在膝盖间，支撑身体重量，帮助手臂摆放得更舒适。</font></span></p></li></ul><p><font size="3"><br></font></p><ul class="list-paddingleft-1" style="list-style-type: disc;"><li style="letter-spacing: normal;"><p><span style="letter-spacing: normal;"><font size="3"><strong>静脉曲张人群</strong>应将脚部垫高，在水平位置上超过心脏的高度，有助于促进血液回流心脏，避免下肢静脉充血。▲</font></span></p></li></ul></section></section></section><section style="margin-top: 0.5em;margin-bottom: 0.5em;transform: translate3d(-9px, 0px, 0px);" powered-by="xiumi.us"><section style="background-color: rgb(71, 193, 168);height: 1px;"><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; outline: 0px; letter-spacing: 0.544px; background-color: rgb(255, 255, 255);"><section data-width="100%" data-opacity="1" data-rotate="0" style="margin-bottom: 0em; outline: 0px; letter-spacing: 0.544px; color: rgb(34, 34, 34); 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;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px; 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;"><section style="outline: 0px;"><section style="outline: 0px; letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px; 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;"><section style="outline: 0px;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;"><section style="outline: 0px;color: rgb(217, 33, 61);letter-spacing: 0.544px;display: inline-block;vertical-align: bottom;line-height: 0;width: 1.6em;"><span style="outline: 0px;letter-spacing: normal;"><strong style="outline: 0px;"><br></strong></span></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><section style="margin-top: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p> 谁会这么睡觉啊 知道了学到了 这个天这么冷手都不敢申出克 我不喜欢哦 原来如此啊 睡觉投降吗 怎么这样子睡觉？ 这个挺好的 谢谢楼主分享 手臂麻痹的感觉 这样睡觉蛮不错的 有时会感觉到很舒服， 热天可以这样伸 手臂麻痹了
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