{"id":21250,"date":"2018-07-23T10:00:57","date_gmt":"2018-07-23T16:00:57","guid":{"rendered":"https:\/\/askthescientists.com\/?p=21250"},"modified":"2018-06-15T09:25:56","modified_gmt":"2018-06-15T15:25:56","slug":"circadian-rhythms","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/circadian-rhythms\/","title":{"rendered":"\u663c\u591c\u8282\u5f8b\u5e26\u52a8\u60a8\u7684\u5065\u5eb7"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-21245\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Waking-up-AdobeStock_115327136-e1529075427160-835x418.jpeg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Waking-up-AdobeStock_115327136-e1529075427160-835x418.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Waking-up-AdobeStock_115327136-e1529075427160-400x200.jpeg 400w, 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decoding=\"async\" class=\"aligncenter size-large wp-image-21244\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Bear-AdobeStock_81491197-e1529075387381-835x418.jpeg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Bear-AdobeStock_81491197-e1529075387381-835x418.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Bear-AdobeStock_81491197-e1529075387381-400x200.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Bear-AdobeStock_81491197-e1529075387381-768x384.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Bear-AdobeStock_81491197-e1529075387381-1500x750.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Bear-AdobeStock_81491197-e1529075387381-705x353.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Bear-AdobeStock_81491197-e1529075387381-450x225.jpeg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u60a8\u6709\u6ca1\u6709\u60f3\u8fc7\u662f\u4ec0\u4e48\u9a71\u4f7f\u718a\u7c7b\u5728\u51ac\u7720\u4e4b\u524d\u5148\u589e\u52a0\u4f53\u91cd\uff1f\u6216\u8005\uff0c\u5728\u66f4\u79c1\u4eba\u7684\u5c42\u9762\u6765\u770b\uff0c\u4e3a\u4ec0\u4e48\u60a8\u597d\u50cf\u4f1a\u5728\u5bd2\u51b7\u5b63\u8282\u6765\u4e34\u4e4b\u524d\u53d8\u80d6\u4e00\u4e9b\uff1f\u663c\u591c\u8282\u5f8b\u4e0d\u4ec5\u4f1a\u5f71\u54cd\u6bcf\u5929\u7684\u4f5c\u606f\uff0c\u4ed6\u4eec\u4e5f\u4f1a\u5f71\u54cd\u5b63\u8282\u6027\u7684\u4f5c\u606f\uff0c\u6bd4\u5982\u996e\u98df\u72b6\u51b5\u3002<\/p>\n<p>\u60a8\u53ef\u80fd\u4f1a\u53d1\u73b0\u5176\u4ed6\u5b63\u8282\u6027\u7684\u5faa\u73af\uff0c\u6bd4\u5982\u60c5\u7eea\u4e0a\u548c\u884c\u4e3a\u4e0a\u7684\u53d8\u5316\u3002\u5728\u5bd2\u51b7\u3001\u9634\u6697\u800c\u6f6e\u6e7f\u7684\u5929\u6c14\u91cc\uff0c\u60a8\u53ef\u80fd\u4f1a\u53d1\u73b0\u81ea\u5df1\u901a\u5e38\u66f4\u5bb9\u6613\u611f\u5230\u75b2\u5026\u3002\u6709\u4e9b\u4eba\u5728\u6e29\u6696\u800c\u9633\u5149\u660e\u5a9a\u7684\u5b63\u8282\u91cc\u4f1a\u6709\u8f83\u6109\u5feb\u7684\u5fc3\u60c5\u3002\u6709\u4e00\u4e9b\u52a8\u7269\u884c\u4e3a\uff0c\u4f8b\u5982\u8fc1\u79fb\u3001\u51ac\u7720\u548c\u7e41\u6b96\u7b49\uff0c\u4e5f\u662f\u5b63\u8282\u6027\u663c\u591c\u8282\u5f8b\u7684\u597d\u4f8b\u5b50\u3002<\/p>\n<h2><strong>\u60a8\u7684\u5065\u5eb7\u53d6\u51b3\u4e8e\u60a8\u7684\u663c\u591c<\/strong><strong>\u8282\u5f8b<\/strong><\/h2>\n<p>\u8bb8\u591a\u7814\u7a76\u663e\u793a\uff0c\u6270\u4e71\u65e5\u5e38\u8282\u5f8b\u4f1a\u5bf9\u5065\u5eb7\u4ea7\u751f\u8d1f\u9762\u5f71\u54cd\uff1b\u4fdd\u6301\u826f\u597d\u7684\u4f5c\u606f\u89c4\u5f8b\uff08\u4ee5\u56fa\u5b9a\u7684\u7761\u7720\u3001\u6e05\u9192\u548c\u7528\u9910\u65f6\u95f4\u4e3a\u4e3b\u8f74\uff09\u80fd\u5bf9\u4eba\u4f53\u4ea7\u751f\u6b63\u9762\u7684\u5f71\u54cd\u3002<\/p>\n<p>\u4fdd\u62a4\u60a8\u7684\u81ea\u7136\u663c\u591c\u8282\u5f8b\u5bf9\u4e2a\u4eba\u5065\u5eb7\u548c\u5e78\u798f\u5f88\u91cd\u8981\u3002\u4e3e\u4f8b\u6765\u8bf4\uff0c\u663c\u591c\u8282\u5f8b\u53ef\u4ee5\u5f71\u54cd\u7761\u7720\u4e0e\u6e05\u9192\u7684\u5468\u671f\u3001\u8d3a\u5c14\u8499\u5206\u6ccc\u3001\u6d88\u5316\uff0c\u5e76\u80fd\u7ef4\u6301\u6b63\u5e38\u7684\u8840\u538b\u3001\u9965\u997f\u611f\u548c\u4f53\u6e29\u7b49\u3002<\/p>\n<p>\u663c\u591c\u8282\u5f8b\u7684\u7d0a\u4e71\uff08\u56e0\u8f6e\u73ed\u3001\u51fa\u5dee\u3001\u67d0\u4e9b\u5f62\u5f0f\u7684\u5931\u660e\u548c\u8bb8\u591a\u75be\u75c5\u72b6\u6001\u5f15\u8d77\u7684\uff09\uff0c\u4f1a\u4f7f\u5065\u5eb7\u5411\u4e0d\u5229\u7684\u72b6\u51b5\u53d1\u5c55\u3002\u8fd9\u5305\u62ec\u7761\u7720\u969c\u788d\u3001\u80a5\u80d6\u3001\u5fc3\u7406\u5065\u5eb7\u95ee\u9898\u548c\u5176\u4ed6\u6162\u6027\u75c5\u7b49\u3002<\/p>\n<p>\u4e0d\u8fc7\uff0c\u60a8\u7684\u751f\u6d3b\u65b9\u5f0f\u53ef\u5e2e\u52a9\u60a8\u4fdd\u6301\u56fa\u5b9a\u4f5c\u606f\u3002\u8981<a href=\"https:\/\/askthescientists.com\/zh-hans\/pillars-of-wellness\/\">\u517b\u6210\u5065\u5eb7\u751f\u6d3b\u65b9\u5f0f\u7684\u76f8\u95dc\u56e0\u7d20<\/a>\u6709\u5f88\u591a\uff0c\u7ef4\u6301\u56fa\u5b9a\u7684\u4f5c\u606f\uff0c\u8fdb\u800c\u517b\u6210\u5065\u5eb7\u7684\u4e60\u60ef\uff0c\u90fd\u6709\u52a9\u7a33\u5b9a\u60a8\u7684\u751f\u7406\u8282\u5f8b\uff0c\u5e76\u5e2e\u52a9\u60a8\u8fbe\u5230\u7406\u60f3\u7684\u5065\u5eb7\u72b6\u6001\u3002<\/p>\n<h1><strong>\u5065\u5eb7\u7684\u663c\u591c<\/strong><strong>\u8282\u5f8b<\/strong><strong>\u662f\u4e00\u591c\u597d\u7720\u7684\u8981\u7d20<\/strong><\/h1>\n<p>\u8ba9\u6211\u4eec\u7279\u522b\u8c08\u8c08\u663c\u591c\u8282\u5f8b\u6240\u7275\u52a8\u7684\u4e8b\u60c5\u4e2d\u6700\u91cd\u8981\u4e00\u73af\uff1a\u7761\u7720\u3002<\/p>\n<p>\u89c4\u5f8b\u7684\u7761\u7720\u5468\u671f\uff0c\u5bf9\u8eab\u5fc3\u90fd\u6709\u76ca\u5904\u3002\u5145\u8db3\u3001\u89c4\u5f8b\u7684\u7761\u7720\u80fd\u6539\u5584\u6ce8\u610f\u529b\u548c\u534f\u8c03\u6027\u3002\u5c31\u8eab\u4f53\u5c42\u9762\u6765\u8bf4\uff0c\u60a8\u7684\u8eab\u4f53\u5728\u7761\u7720\u671f\u95f4\u4f1a\u8fdb\u884c\u5927\u91cf\u7684\u5b9a\u671f\u7ef4\u4fee\u548c\u4fdd\u517b\uff1b\u800c\u7761\u7720\u4e0d\u8db3\u4f1a\u5bfc\u81f4\u4f53\u91cd\u589e\u52a0\u3001\u514d\u75ab\u529f\u80fd\u53d7\u635f\uff0c\u4e5f\u4f1a\u63d0\u9ad8\u4ea7\u751f\u5404\u79cd\u5065\u5eb7\u95ee\u9898\u7684\u98ce\u9669\u3002<\/p>\n<p>\u7531\u4e8e\u60a8\u7684\u8eab\u4f53\u6709\u4e00\u4e2a\u8fd0\u8f6c\u4e2d\u7684\u751f\u7269\u65f6\u949f\uff0c\u5b83\u4f1a\u63a7\u5236\u4e00\u4e2a\u57fa\u672c\u7684\u72b6\u6001\uff0c\u4e5f\u5c31\u662f\u60a8\u4f55\u65f6\u60f3\u7761\u3001\u4f55\u65f6\u9192\u6765\u3002\u8fd9\u4e9b\u8282\u5f8b\u80fd\u5e2e\u52a9\u60a8\u6bcf\u5929\u5728\u540c\u4e00\u65f6\u95f4\u5165\u7761\uff0c\u5e76\u4fdd\u6301\u7761\u7720\u72b6\u6001\uff1b\u5b83\u4eec\u4e5f\u53ef\u4ee5\u5e2e\u52a9\u8eab\u4f53\u5728\u65e9\u4e0a\u628a\u60a8\u5524\u9192\uff0c\u5e76\u542f\u52a8\u751f\u7406\u5f00\u5173\uff0c\u91ca\u653e\u60a8\u65e5\u5e38\u4f5c\u606f\u6240\u9700\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u5728\u767d\u5929\u65f6\uff0c\u60a8\u7684\u8eab\u4f53\u4f1a\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u751f\u4ea7\uff0c\u8fd9\u79cd\u4e1c\u897f\u901a\u5e38\u88ab\u79f0\u4e3a\u7761\u7720<a href=\"https:\/\/askthescientists.com\/zh-hans\/hormones\/\">\u6fc0\u7d20<\/a>\u3002\u5230\u4e86\u665a\u4e0a\uff0c\u5f53\u4e0d\u518d\u6709\u5149\u7ebf\u523a\u6fc0\u60a8\u7684\u773c\u7403\u65f6\uff0c\u60a8\u7684\u8eab\u4f53\u4f1a\u5f00\u59cb\u4ea7\u751f\u892a\u9ed1\u6fc0\u7d20\u3002\u8fd9\u79cd\u6fc0\u7d20\u4f1a\u964d\u4f4e\u4eba\u4f53\u7684\u8b66\u89c9\u6027\uff0c\u4f7f\u60a8\u611f\u5230\u660f\u660f\u6b32\u7761\uff0c\u5e76\u5e2e\u52a9\u60a8\u5165\u7761\u3002\u663c\u591c\u8282\u5f8b\u5219\u4f1a\u8fdb\u4e00\u6b65\u5e2e\u52a9\u60a8\u4fdd\u6301\u7761\u7720\u72b6\u6001\uff0c\u5e76\u6539\u53d8\u6d88\u5316\u901f\u5ea6\u6765\u51cf\u5c11\u60a8\u5728\u534a\u591c\u7684\u5982\u5395\u9700\u6c42\uff0c\u540c\u65f6\u4e5f\u4f1a\u964d\u4f4e\u4f53\u6e29\u6765\u51cf\u7f13\u65b0\u9648\u4ee3\u8c22\u3002<\/p>\n<p>\u8fd9\u4e5f\u662f\u4e3a\u4ec0\u4e48\u5927\u591a\u6570\u7684\u7761\u7720\u4e13\u5bb6\u90fd\u8ba4\u540c\uff0c\u60a8\u5e94\u8be5\u7761\u5728\u4e00\u4e2a\u51c9\u723d\u9ed1\u6697\u7684\u623f\u95f4\u91cc\u3002<\/p>\n<p>\u4f46\u662f\u5348\u4f11\u600e\u4e48\u529e\u5462\uff1f\u5b83\u4eec\u8be5\u5982\u4f55\u5f52\u5165\u663c\u591c\u8282\u5f8b\u91cc\uff1f\u867d\u7136\u4e0d\u53d7\u892a\u9ed1\u6fc0\u7d20\u5f71\u54cd\uff0c\u4f46\u5348\u4f11\u4ecd\u7136\u9002\u5408\u60a8\u7684\u663c\u591c\u8282\u5f8b\u3002\u5c31\u50cf\u591c\u665a\u7684\u7761\u7720\u4e00\u6837\uff0c\u5348\u7761\u53ef\u4ee5\u8ba9\u60a8\u7cbe\u529b\u5145\u6c9b\u3001\u66f4\u6709\u4e13\u6ce8\u529b\u3002\u5efa\u8bae\u91c7\u7528\u77ed\u6682\uff08\u5c11\u4e8e30\u5206\u949f\uff09\u5145\u7535\u5f0f\u7684\u5348\u7761\uff0c\u4ee5\u514d\u56e0\u5348\u7761\u8fc7\u4e45\u800c\u7834\u574f\u60a8\u7684\u6b63\u5e38\u7761\u7720\u5468\u671f\u3002<\/p>\n<p>\u5348\u7761\u53ef\u80fd\u4e0d\u4f1a\u5f71\u54cd\u60a8\u7684\u663c\u591c\u8282\u5f8b\u3002\u4f46\u662f\u67d0\u4e9b\u73b0\u4ee3\u6587\u5316\u548c\u751f\u6d3b\u65b9\u5f0f\u4f1a\u8ba9\u60a8\u4e0e\u751f\u7406\u65f6\u949f\u4e92\u76f8\u6297\u8861\u3002\u642d\u98de\u673a\u53ef\u4ee5\u8ba9\u60a8\u5feb\u901f\u8de8\u8d8a\u5168\u7403\u591a\u4e2a\u65f6\u533a\uff0c\u4f46\u8fd9\u53ef\u80fd\u4f1a\u8ba9\u60a8\u4e0e\u751f\u7406\u65f6\u949f\u4e0d\u540c\u8c03\uff0c\u901a\u5e38\u6211\u4eec\u79f0\u8fd9\u4e3a\u300c\u65f6\u5dee\u300d\uff0c\u4ee5\u4e0b\u60a8\u4f1a\u8bfb\u5230\u66f4\u591a\u5e38\u89c1\u7684\u5e72\u6270\u56e0\u7d20\u3002<\/p>\n<h2><strong>\u663c\u591c<\/strong><strong>\u8282\u5f8b<\/strong><strong>\u7d0a\u4e71\u7684<\/strong><strong>4<\/strong><strong>\u79cd\u5e38\u89c1\u56e0\u7d20<\/strong><\/h2>\n<h3><strong>1. <\/strong><strong>\u836f\u7269\u548c\u9152\u7cbe\u4f1a\u5e72\u6270\u60a8\u7684\u751f<\/strong><strong>\u7406<\/strong><strong>\u65f6\u949f<\/strong><\/h3>\n<p>\u4e0d\u8bba\u5408\u6cd5\u6216\u975e\u6cd5\u836f\u7269\uff0c\u90fd\u5bf9\u4e2d\u67a2\u795e\u7ecf\u7cfb\u7edf\u6709\u5f88\u5f3a\u7684\u5f71\u54cd\u3002\u867d\u7136\u5f71\u54cd\u8303\u56f4\u53ef\u80fd\u662f\u6240\u6709\u7c7b\u578b\u7684\u663c\u591c\u8282\u5f8b\uff0c\u4f46\u7761\u7720\u662f\u5176\u4e2d\u6700\u660e\u663e\u7684\u4e00\u79cd\u3002\u4f8b\u5982\uff0c\u5496\u5561\u56e0\u662f\u4e00\u79cd\u523a\u6fc0\u7269\uff0c\u53ef\u4ee5\u7834\u574f\u5e76\u5ef6\u8fdf\u6b63\u5e38\u7684\u7761\u7720\u5468\u671f\u3002\u9152\u7c7b\u53ef\u4ee5\u505a\u7684\u4e8b\u60c5\u6070\u597d\u76f8\u53cd\uff0c\u5b83\u8ba9\u60a8\u75b2\u52b3\uff1b\u4f46\u540c\u65f6\uff0c\u5b83\u4e5f\u4f1a\u8ba9\u60a8\u65e0\u6cd5\u8fdb\u5165\u6df1\u6c88\u800c\u5b89\u5b81\u7684\u7761\u7720\u3002<\/p>\n<p>\u836f\u7269\u6ee5\u7528\u5bf9\u663c\u591c\u8282\u5f8b\u7279\u522b\u6709\u5371\u5bb3\uff0c\u5373\u4f7f\u662f\u5355\u6b21\u7684\u6ee5\u7528\uff0c\u4e5f\u53ef\u80fd\u4f1a\u7834\u574f\u7761\u7720\u5468\u671f\uff0c\u5bfc\u81f4\u8fdb\u4e00\u6b65\u7684\u6ee5\u7528\u548c\u6210\u763e\u3002\u836f\u7269\u6ee5\u7528\u8fd8\u4f1a\u5bfc\u81f4\u957f\u671f\u7834\u574f\u663c\u591c\u8282\u5f8b\uff0c\u8fd9\u60c5\u51b5\u5373\u4f7f\u5728\u60a8\u6212\u9664\u836f\u763e\u540e\u4ecd\u4f1a\u6301\u7eed\u5b58\u5728\u3002<\/p>\n<p>\u4efb\u4f55\u7c7b\u578b\u7684\u836f\u7269\uff0c\u5305\u62ec\u5904\u65b9\u836f\uff0c\u90fd\u6709\u53ef\u80fd\u4f1a\u7834\u574f\u8282\u5f8b\u3002\u4f46\u867d\u7136\u5982\u6b64\uff0c\u60a8\u4e5f\u4e0d\u5e94\u8be5\u81ea\u884c\u505c\u6b62\u670d\u7528\u60a8\u7684\u5904\u65b9\u836f\uff0c\u800c\u5e94\u8be5\u4e0e\u60a8\u7684\u533b\u751f\u548c\u836f\u5242\u5e08\u5408\u4f5c\uff0c\u8ba9\u4ed6\u4eec\u5e2e\u52a9\u60a8\u786e\u5b9a\u670d\u836f\u65f6\u673a\u548c\u5176\u4ed6\u751f\u6d3b\u65b9\u5f0f\u7684\u53d8\u5316\uff0c\u4ee5\u7ef4\u6301\u60a8\u7684\u751f\u7406\u8282\u5f8b\u548c\u826f\u597d\u5065\u5eb7\u3002<\/p>\n<h3><strong>2. <\/strong><strong>\u4eba\u5de5\u7167\u660e\u5bf9\u60a8\u7684\u65e5\u5e38\u8282\u5f8b\u5e76\u4e0d\u597d<\/strong><\/h3>\n<p>\u60a8\u7684\u773c\u775b\u53ef\u80fd\u4e0d\u4f1a\u53bb\u6ce8\u610f\u81ea\u7136\u5149\u548c\u4eba\u9020\u5149\u7684\u533a\u522b\uff0c\u4f46\u662f\u60a8\u7684\u663c\u591c\u8282\u5f8b\u5374\u4f1a\u533a\u5206\u5149\u7684\u7c7b\u578b\u3002\u6839\u636e\u65f6\u673a\u548c\u8272\u5f69\u7684\u4e0d\u540c\uff0c\u4eba\u9020\u5149\u53ef\u4ee5\u5ef6\u957f\u6216\u7f29\u77ed\u60a8\u81ea\u7136\u7684\u751f\u6d3b\u8282\u5f8b\u3002<\/p>\n<p>\u6ce2\u957f\u8f83\u77ed\u7684\u5149\u7ebf\uff0c\u4f8b\u5982\u84dd\u5149\u548c\u7d2b\u5916\u7ebf\uff0c\u5bf9\u60a8\u7684\u751f\u7269\u5468\u671f\u7279\u522b\u6709\u5bb3\uff0c\u8fd9\u4e9b\u6ce2\u957f\u4f1a\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u4ea7\u751f\u3002\u8bb0\u4f4f\uff0c\u892a\u9ed1\u6fc0\u7d20\u662f\u8f85\u52a9\u60a8\u7761\u7720\u7684\u6fc0\u7d20\u3002\u5728\u5bb6\u4e2d\u3001\u7535\u89c6\u3001\u624b\u673a\u6216\u8ba1\u7b97\u673a\u5c4f\u5e55\u4e0a\u7684\u706f\u5149\uff0c\u90fd\u4f1a\u5bf9\u60a8\u7684\u892a\u9ed1\u6fc0\u7d20\u4ea7\u91cf\u9020\u6210\u8d1f\u9762\u5f71\u54cd\u3002<\/p>\n<p>\u5f53\u60a8\u6bcf\u665a\u51c6\u5907\u7761\u89c9\u65f6\uff0c\u8bf7\u8bd5\u7740\u5148\u5173\u95ed\u60a8\u7684\u6570\u5b57\u5c4f\u5e55\u3002\u53e6\u4e00\u79cd\u4f5c\u6cd5\u662f\uff0c\u73b0\u5728\u8bb8\u591a\u624b\u673a\u548c\u8ba1\u7b97\u673a\u90fd\u6709\u4e00\u4e2a\u300c\u591c\u95f4\u300d\u529f\u80fd\u9009\u9879\uff0c\u4f1a\u4f7f\u5c4f\u5e55\u53d8\u5f97\u8f83\u6696\u548c\uff0c\u5e76\u51cf\u5c11\u5176\u84dd\u5149\u7684\u8f93\u51fa\u3002<\/p>\n<h3><strong>3. \u503c\u591c\u73ed\u5bf9\u663c\u591c\u8282\u5f8b\uff08\u548c\u5065\u5eb7\uff09\u4e0d\u5229<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-21246\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Tired-doctor-AdobeStock_144401985-e1529075515294-835x418.jpeg\" alt=\"doctor feel tired sleeping on desk of clinic. beautiful mixed race asian chinese woman model. medical and health concept\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Tired-doctor-AdobeStock_144401985-e1529075515294-835x418.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Tired-doctor-AdobeStock_144401985-e1529075515294-400x200.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Tired-doctor-AdobeStock_144401985-e1529075515294-768x384.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Tired-doctor-AdobeStock_144401985-e1529075515294-1500x750.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Tired-doctor-AdobeStock_144401985-e1529075515294-705x353.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/06\/Tired-doctor-AdobeStock_144401985-e1529075515294-450x225.jpeg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u4e0d\u5e78\u7684\u662f\uff0c\u60a8\u5bf9\u4e8e\u8fd9\u79cd\u7834\u574f\u53ef\u80fd\u6ca1\u6709\u592a\u591a\u7684\u4e3b\u5bfc\u6743\u3002<\/p>\n<p>\u591c\u73ed\u5de5\u4f5c\u4f1a\u591a\u65b9\u9762\u7834\u574f\u60a8\u7684\u663c\u591c\u8282\u5f8b\u3002\u5728\u60a8\u5e94\u8be5\u719f\u7761\u7684\u65f6\u95f4\u91cc\uff0c\u60a8\u5fc5\u987b\u5de5\u4f5c\uff1b\u800c\u5f53\u60a8\u7684\u8eab\u4f53\u5e94\u8be5\u9192\u7740\u65f6\u5374\u5fc5\u987b\u7761\u89c9\uff0c\u5e76\u4e14\u60a8\u4e00\u592924\u5c0f\u65f6\u90fd\u88ab\u4eba\u9020\u5149\u8ddf\u9633\u5149\u5305\u56f4\u7740\u3002<\/p>\n<p>\u6709\u51e0\u4ef6\u4e8b\u53ef\u4ee5\u8ba9\u60a8\u5728\u503c\u591c\u73ed\u7684\u72b6\u6001\u4e0b\uff0c\u4ecd\u80fd\u5efa\u7acb\u4e00\u4e2a\u5065\u5eb7\u7684\u65e5\u5e38\u4f5c\u606f\uff1a<\/p>\n<ul>\n<li>\u7167\u8868\u64cd\u8bfe\u3002\u6bcf\u5929\u90fd\u8981\u5728\u76f8\u540c\u7684\u65f6\u95f4\u7761\u89c9\u3001\u8d77\u5e8a\u3002<\/li>\n<li>\u6253\u9020\u4e00\u4e2a\u9ed1\u6697\u7684\u7761\u7720\u73af\u5883\u3002\u4f7f\u7528\u767e\u53f6\u7a97\u3001\u906e\u5149\u5e18\u3001\u6216\u60f3\u529e\u6cd5\u906e\u853d\u9633\u5149\u6652\u5165\u7a97\u6237\uff1b\u628a\u6bdb\u5dfe\u585e\u5728\u4e0b\u65b9\u95e8\u7f1d\u91cc\uff1b\u5c3d\u4e00\u5207\u53ef\u80fd\u8ba9\u5c4b\u5185\u7684\u611f\u89c9\u50cf\u662f\u591c\u665a\u3002<\/li>\n<li>\u4e5f\u8bb8\u53ef\u4ee5\u8865\u5145\u4e00\u70b9\u892a\u9ed1\u6fc0\u7d20\u3002\u5bf9\u4e8e\u8f6e\u73ed\u5de5\u4f5c\u8005\u6765\u8bf4\uff0c\u8865\u5145\u892a\u9ed1\u6fc0\u7d20\u53ef\u4ee5\u8f85\u52a9\u7ef4\u6301\u60a8\u8eab\u4f53\u7684\u81ea\u7136\u663c\u591c\u8282\u5f8b\u3002*<\/li>\n<\/ul>\n<h3><strong>4. <\/strong><strong>\u5c3d\u91cf\u914d\u5408\u5f53\u5730\u4f5c\u606f\uff0c\u4ee5\u5bf9\u6297\u65f6\u5dee\u7684\u5f71\u54cd<\/strong><\/h3>\n<p>\u5982\u679c\u60a8\u66fe\u7ecf\u8de8\u8d8a\u597d\u51e0\u4e2a\u65f6\u533a\u65c5\u884c\uff0c\u60a8\u5c31\u4f1a\u77e5\u9053\u65f6\u5dee\u662f\u4ec0\u4e48\u611f\u89c9\u3002\u5f53\u60a8\u9700\u8981\u7cbe\u529b\u5145\u6c9b\u65f6\uff0c\u5b83\u5374\u8ba9\u60a8\u611f\u5230\u75b2\u5026\uff1b\u6216\u8005\u5bb3\u60a8\u6574\u665a\u7761\u4e0d\u7740\u89c9\u3002\u822a\u7a7a\u516c\u53f8\u7684\u98de\u884c\u5458\u3001\u673a\u7ec4\u4eba\u5458\u548c\u7ecf\u5e38\u51fa\u5dee\u7684\u5546\u52a1\u4eba\u58eb\uff0c\u90fd\u975e\u5e38\u719f\u6089\u8fd9\u4e9b\u611f\u53d7\u3002\u5728\u6781\u7aef\u60c5\u51b5\u4e0b\uff0c\u4f1a\u9020\u6210\u6301\u7eed\u6027\u75b2\u5026\uff0c\u800c\u4e14\u4f1a\u5bfc\u81f4\u957f\u671f\u7761\u7720\u4e0d\u4f73\u3002<\/p>\n<p>\u5e94\u5bf9\u65f6\u5dee\u7684\u6700\u4f73\u65b9\u6cd5\u4e4b\u4e00\u5c31\u662f\u575a\u6301\u914d\u5408\u5f53\u5730\u4f5c\u606f\u3002\u60a8\u53ef\u80fd\u521a\u521a\u98de\u4e8610\u5c0f\u65f6\uff0c\u4e0b\u673a\u51c6\u5907\u53bb\u7761\u89c9\uff0c\u4f46\u5f53\u5730\u73b0\u5728\u624d\u5230\u4e2d\u5348\uff0c\u90a3\u5c31\u8bf7\u60a8\u5c3d\u53ef\u80fd\u4fdd\u6301\u6e05\u9192\u3002\u60a8\u53ef\u4ee5\u8f7b\u677e\u4e00\u70b9\u8fc7\u8fd9\u7b2c\u4e00\u5929\uff0c\u4f46\u5343\u4e07\u4e0d\u8981\u53bb\u7761\u89c9\uff0c\u8981\u575a\u6301\u5230\u591c\u665a\u6765\u4e34\u3002<\/p>\n<p>\u6216\u8005\uff0c\u7531\u4e8e\u65f6\u533a\u53d8\u5316\uff0c\u60a8\u53ef\u80fd\u5df2\u7ecf\u7761\u591f\u4e86\uff0c\u4f46\u5f53\u5730\u76ee\u524d\u662f\u7761\u89c9\u65f6\u95f4\u3002\u5982\u679c\u60a8\u5f80\u4e1c\u98de\u8fc7\u51e0\u4e2a\u65f6\u533a\uff0c\u5c31\u5f88\u53ef\u80fd\u9047\u5230\u8fd9\u79cd\u60c5\u51b5\u3002\u8fd9\u79cd\u65f6\u5019\uff0c\u8bf7\u5c3d\u91cf\u5728\u60a8\u767b\u673a\u5f53\u65e5\u65e9\u70b9\u8d77\u5e8a\uff0c\u4e14\u907f\u514d\u5728\u98de\u673a\u4e0a\u7761\u89c9\u3002\u8fd9\u5c06\u6709\u52a9\u4e8e\u5e73\u79fb\u60a8\u7684\u6e05\u9192\u65f6\u6bb5\uff0c\u8ba9\u5b83\u5c3d\u91cf\u80fd\u914d\u5408\u76ee\u7684\u5730\u65f6\u533a\u7684\u4f5c\u606f\u3002<\/p>\n<p>\u5728\u4e0a\u8ff0\u4efb\u4f55\u4e00\u79cd\u60c5\u51b5\u4e0b\uff0c\u5728\u60a8\u8ba1\u5212\u5165\u7761\u524d\u5927\u7ea6\u4e00\u5c0f\u65f6\uff0c\u5148\u8865\u5145\u4e00\u70b9\u892a\u9ed1\u6fc0\u7d20\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u5c06\u663c\u591c\u8282\u5f8b\u8c03\u5411\u5f53\u5730\u65f6\u533a*\u3002\u8fd9\u5c06\u5e2e\u52a9\u60a8\u611f\u5230\u7cbe\u529b\u5145\u6c9b\uff0c\u5e76\u968f\u65f6\u51c6\u5907\u597d\u5e94\u4ed8\u65f6\u5dee\u3002<\/p>\n<h2><strong>\u4fdd\u6301<\/strong><strong>\u65e5\u591c<\/strong><strong>\u8282\u5f8b<\/strong><\/h2>\n<p>\u6b63\u5982\u60a8\u6240\u770b\u5230\u7684\uff0c\u60a8\u7684\u663c\u591c\u8282\u5f8b\u662f\u6781\u4e3a\u91cd\u8981\u7684\u3002\u4f46\u5728\u63a2\u8ba8\u5982\u4f55\u5b9e\u73b0\u7406\u60f3\u5065\u5eb7\u65f6\uff0c\u4ed6\u4eec\u5374\u88ab\u5ffd\u7565\u4e86\u3002\u60a8\u5df2\u7ecf\u770b\u5230\u5b83\u4eec\u5982\u4f55\u5f71\u54cd\u60a8\u7684\u751f\u6d3b\uff0c\u4ee5\u53ca\u60a8\u7684\u751f\u6d3b\u5982\u4f55\u5f71\u54cd\u60a8\u7684\u663c\u591c\u8282\u5f8b\u3002\u8bf7\u5c3d\u60a8\u6240\u80fd\u4fdd\u62a4\u60a8\u7684\u81ea\u7136\u5468\u671f\uff0c\u4ee5\u5e2e\u52a9\u60a8\u7ef4\u6301\u5065\u5eb7\u3002<\/p>\n<div  class='togglecontainer av-av_toggle_container-3db3bf9baa9aa7fee59103dfaf5a6e4b  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-av_toggle-e0aeaa36fd646359d58844375e4f3257'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c2\u8003\u6587\u732e\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c2\u8003\u6587\u732e\" data-aria_expanded=\"Click to collapse: \u53c2\u8003\u6587\u732e\">\u53c2\u8003\u6587\u732e<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p>Duffy JF, Wright KP (August 2005). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16077152\" target=\"_blank\" rel=\"noopener\">&#8220;Entrainment of the human circadian system by light&#8221;<\/a>. <em>Journal of Biological Rhythms<\/em>. <strong>20<\/strong> (4): 326\u201338.<\/p>\n<p>Halberg F, Corn\u00e9lissen G, Katinas G, Syutkina EV, Sothern RB, Zaslavskaya R, Halberg F, Watanabe Y, Schwartzkopff O, Otsuka K, Tarquini R, Frederico P, Siggelova J, et al. (October 2003). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC317388\" target=\"_blank\" rel=\"noopener\">&#8220;Transdisciplinary unifying implications of circadian findings in the 1950s&#8221;<\/a>. <em>Journal of Circadian Rhythms<\/em>. <strong>1<\/strong> (1): 2.<\/p>\n<p>Logan RW, Williams WP, McClung CA (June 2014). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4041815\" target=\"_blank\" rel=\"noopener\">&#8220;Circadian rhythms and addiction: mechanistic insights and future directions&#8221;<\/a>. <em>Behavioral Neuroscience<\/em>. <strong>128<\/strong> (3): 387\u2013412.<\/p>\n<p>Lovato N, Lack L (2010). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21075238\" target=\"_blank\" rel=\"noopener\">&#8220;The effects of napping on cognitive functioning&#8221;<\/a>. <em>Progress in Brain Research<\/em>. <strong>185<\/strong>: 155\u201366.<\/p>\n<p>Milner CE, Cote KA (June 2009). <a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1365-2869.2008.00718.x\/pdf\" target=\"_blank\" rel=\"noopener\">&#8220;Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping&#8221;<\/a>. <em>Journal of Sleep Research<\/em>. <strong>18<\/strong> (2): 272\u201381.<\/p>\n<p>Walmsley L, Hanna L, Mouland J, Martial F, West A, Smedley AR, Bechtold DA, Webb AR, Lucas RJ, Brown TM (April 2015). <a href=\"http:\/\/journals.plos.org\/plosbiology\/article?id=10.1371\/journal.pbio.1002127\" target=\"_blank\" rel=\"noopener\">&#8220;Colour as a signal for entraining the mammalian circadian clock&#8221;<\/a>. <em>PLoS Biology<\/em>. <strong>13<\/strong> (4): e1002127.<\/p>\n<p><a href=\"https:\/\/www.nigms.nih.gov\/education\/pages\/Factsheet_CircadianRhythms.aspx\" target=\"_blank\" rel=\"noopener\">https:\/\/www.nigms.nih.gov\/education\/pages\/Factsheet_CircadianRhythms.aspx<\/a><\/p>\n<p>Czeisler CA, Duffy JF, Shanahan TL, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10381883\" target=\"_blank\" rel=\"noopener\">Stability, precision, and near-24-hour period of the human circadian pacemaker.<\/a> Science. 1999;284(5423):2177-81.<\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n<p>&nbsp;<\/p>\n<p class=\"fda\">*\u8fd9\u4e9b\u5185\u5bb9\u672a\u7ecf\u7f8e\u56fd\u98df\u54c1\u66a8\u836f\u7269\u7ba1\u7406\u5c40\u7684\u5ba1\u9605\u3002\u672c\u4ea7\u54c1\u4e0d\u7528\u4e8e\u8bca\u65ad\u3001\u6cbb\u7597\u3001\u533b\u6cbb\u3001\u6216\u9884\u9632\u4efb\u4f55\u75be\u75c5\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u60a8\u53ef\u66fe\u60f3\u8fc7\u4e3a\u4ec0\u4e48\u6709\u4e9b\u52a8\u7269\u662f\u591c\u884c\u6027\u7684\uff1f\u6216\u8005\uff0c\u4e3a\u4f55\u6709\u4e9b\u4eba\u6bcf\u5929\u81f3\u5c11\u8981\u7761\u4e0a\u4e5d\u4e2a\u5c0f\u65f6\uff1f\u53c8\u6216\u8005\uff0c\u4e3a\u4ec0\u4e48\u60a8\u6709\u4e2a\u5bb6\u4eba\u6bcf\u5929\u53ea\u7761\u4e94\u5c0f\u65f6\u5c31\u80fd\u6491\u4e00\u6574\u5929\uff1f \u7b54\u6848\u5728\u4e8e\u60a8\u7684\u751f\u7406\u673a\u80fd\u3002 \u60a8\u77e5\u9053\u60a8\u7684\u8eab\u4f53\u81ea\u5df1\u6709\u4e00\u4e2a\u65f6\u949f\u5417\uff1f\u597d\u5427\uff0c\u8fd9\u53ea\u662f\u4e2a\u6bd4\u65b9\uff1b\u4e0d\u8fc7\u60a8\u7684\u8eab\u4f53\u786e\u5b9e\u6709\u5b83\u81ea\u5df1\u7684\u8ba1\u65f6\u65b9\u5f0f\uff0c\u79f0\u4e3a\u60a8\u7684\u4f53\u5185\u751f\u7269\u65f6\u949f\uff0c\u6216\u8005\u7528\u79d1\u5b66\u4e00\u70b9\u7684\u8bb2\u6cd5\uff0c\u5c31\u662f\u60a8\u7684\u663c\u591c\u8282\u5f8b\uff08circadian rhythms\uff09\u3002 \u4e00\u4e2a\u8fd0\u8f6c\u826f\u597d\u7684\u65f6\u949f\u5bf9\u60a8\u7684\u5065\u5eb7\u6781\u4e3a\u91cd\u8981\u3002\u6b63\u56e0\u5982\u6b64\uff0c\u90a3\u4f4d\u53d1\u73b0\u663c\u591c\u8282\u5f8b\u8fd0\u4f5c\u65b9\u5f0f\u7684\u79d1\u5b66\u5bb6\uff0c\u5c31\u57282017\u5e74\u83b7\u5f97\u4e86\u8bfa\u8d1d\u5c14\u533b\u5b66\u5956\u3002 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