{"id":25125,"date":"2018-10-01T10:00:16","date_gmt":"2018-10-01T16:00:16","guid":{"rendered":"https:\/\/askthescientists.com\/?p=25125"},"modified":"2022-07-24T22:39:22","modified_gmt":"2022-07-25T04:39:22","slug":"healthy-sleep","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/","title":{"rendered":"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-25111\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy-835x418.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy-835x418.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy-450x225.jpg 450w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg 1024w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u54d4\uff01\u54d4\uff01\u54d4\uff01\u54d4\uff01\u4e00\u7728\u773c\u5c31\u6574\u6574\u4e00\u591c\u8fc7\u53bb\u4e86\u3002\u60a8\u8bb0\u5f97\u7684\u6700\u540e\u4e00\u4ef6\u4e8b\u662f\u60a8\u7684\u5934\u5728\u9ed1\u6697\u4e2d\u5012\u5411\u6795\u5934\u3002\u73b0\u5728\uff0c\u4f3c\u4e4e\u624d\u8fc7\u4e86\u51e0\u79d2\u949f\uff0c\u95f9\u949f\u5c31\u4e0d\u65ad\u4f5c\u54cd\u628a\u60a8\u5524\u9192\uff0c\u4f46\u5b83\u5e76\u6ca1\u6709\u529e\u6cd5\u63d0\u9192\u60a8\u8fd9\u662f\u54ea\u4e00\u5929\u3001\u60a8\u5728\u54ea\u91cc\u3001\u6216\u8005\u751a\u81f3\u662f\u60a8\u662f\u8c01\u3002<\/p>\n<p>\u60a8\u4e00\u5b9a\u7ecf\u5386\u8fc7\u8fd9\u6837\u4e00\u4e2a\u65e9\u6668\uff1a\u660f\u660f\u6c89\u6c89\u3001\u8ff7\u832b\u3001\u7761\u7720\u4e0d\u8db3\u3002\u60f3\u8981\u52aa\u529b\u7741\u5f00\u773c\u775b\u5374\u89c9\u5f97\u529b\u4e0d\u4ece\u5fc3\uff0c\u8981\u7ad9\u8d77\u6765\u3001\u79bb\u5f00\u6e29\u6696\u7684\u5e8a\u662f\u975e\u5e38\u75db\u82e6\u7684\u3002\u800c\u8fd9\u4e00\u5929\u8fd8\u6709\u4e00\u5927\u5806\u5f85\u529e\u4e8b\u9879\u5728\u7b49\u7740\u60a8\uff0c\u8ba9\u4eba\u89c9\u5f97\u53ef\u6015\u3002<\/p>\n<p>\u5f53\u7136\uff0c\u60a8\u53ef\u4ee5\u5728\u6218\u6597\u4e2d\u5ea6\u8fc7\u8fd9\u4e00\u5929\u3002\u4f46\u90a3\u4e00\u5929\u662f\u4ec0\u4e48\u6837\u5b50\u5462\uff1f\u80af\u5b9a\u4e0d\u662f\u4e00\u5e06\u98ce\u987a\uff0c\u6572\u6253\u952e\u76d8\u7684\u58f0\u97f3\u4e0d\u4f1a\u5b89\u9759\u4e0b\u6765\uff0c\u4e5f\u6ca1\u6709\u8212\u7f13\u7684\u53e4\u5178\u97f3\u4e50\u53ef\u4ee5\u542c\u3002\u4e0d\uff0c\u5728\u8fd9\u6837\u7684\u65e5\u5b50\u91cc\uff0c\u60a8\u66f4\u6709\u53ef\u80fd\u542c\u5230\u4e00\u5806\u5608\u6742\u7684\u58f0\u97f3\uff1a\u624b\u673a\u94c3\u58f0\u3001\u7535\u5b50\u4fe1\u7bb1\u7684\u65b0\u90ae\u4ef6\u63d0\u9192\u3001\u4ee5\u53ca\u5306\u5fd9\u7684\u7830\u7830\u5173\u95e8\u58f0\u3002\u6240\u6709\u8fd9\u4e00\u5207\u597d\u50cf\u90fd\u8bd5\u56fe\u6df9\u6ca1\u60a8\u8111\u4e2d\u558b\u558b\u4e0d\u4f11\u7684\u81ea\u8a00\u81ea\u8bed\uff1a\u300c\u522b\u5fd8\u4e86\u505a\u8fd9\u4e2a\uff01\u300d\u548c\u300c\u6211\u5fd8\u4e86\u505a\u90a3\u4e2a\uff01\u300d<\/p>\n<p>\u6301\u4e45\u3001\u7a33\u5b9a\u3001\u4f18\u8d28\u7684\u7761\u7720\u53ef\u4ee5\u5927\u5927\u5f71\u54cd\u60a8\u7684\u4e00\u5929\u3002\u6700\u91cd\u8981\u662f\u8981\u8bb0\u4f4f\uff0c\u7761\u7720\u4e0d\u8db3\u6240\u9020\u6210\u7684\u5f71\u54cd\uff0c\u4e0d\u4ec5\u4ec5\u662f\u8eab\u4f53\u4e0a\u7684\u75b2\u60eb\u3002\u5c31\u50cf\u4e0a\u9762\u7684\u60c5\u666f\u4e00\u6837\uff0c\u4f4e\u8d28\u91cf\u6216\u65f6\u6570\u4e0d\u8db3\u7684\u7761\u7720\u4e5f\u4f1a\u5728<a href=\"https:\/\/askthescientists.com\/zh-hans\/pillars-of-wellness\/\">\u7cbe\u795e\u548c\u60c5\u611f\u4e0a<\/a>\u51fa\u73b0\u72b6\u51b5\uff0c\u53ef\u80fd\u5305\u62ec\u6ce8\u610f\u529b\u4e0d\u96c6\u4e2d\u3001\u6ce8\u610f\u529b\u77ed\u6682\u3001\u751a\u81f3\u6124\u6012\u3002\u7761\u7720\u4e0d\u8db3\u4e5f\u610f\u5473\u7740\u7f3a\u4e4f\u52a8\u529b\u548c\u654f\u9510\u7684\u51b3\u7b56\u6280\u5de7\u3001\u5065\u5fd8\u548c\u7126\u8651\u3002<\/p>\n<p>\u7761\u7720\u5bf9\u4e8e\u8ba9\u611f\u5b98\u4f11\u606f\u5f88\u91cd\u8981\uff0c\u5b83\u4e0d\u4ec5\u4ec5\u662f\u751f\u7406\u4e0a\u7684\u505c\u673a\uff0c\u4e5f\u662f<a href=\"https:\/\/askthescientists.com\/zh-hans\/nutrients-brain-health\/\">\u60a8\u7684\u5927\u8111<\/a>\u5145\u7535\u548c\u91cd\u7ec4\u7684\u673a\u4f1a\u3002\u8ba9\u6211\u4eec\u6765\u66f4\u6df1\u5165\u5730\u4e86\u89e3\u5b9a\u671f\u4f18\u8d28\u7761\u7720\u7684\u8eab\u5fc3\u529f\u6548\u3002<\/p>\n<h2><strong>\u7761\u7720\u4e0e\u5065\u5eb7\uff1a\u4f18\u70b9\u548c\u7f3a\u70b9<\/strong><\/h2>\n<table width=\"507\">\n<tbody>\n<tr>\n<td width=\"104\"><\/td>\n<td width=\"201\"><strong>\u4f18\u8d28\u7761\u7720\u7684\u4f18\u70b9<\/strong><\/td>\n<td width=\"201\"><strong>\u4e0d\u826f\u7761\u7720\u7684\u7f3a\u70b9<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"6\" width=\"104\"><strong>\u5fc3\u7406<\/strong><\/td>\n<td width=\"201\">\u5de9\u56fa\u8bb0\u5fc6\u7559\u5b58\u548c\u8bb0\u5fc6\u56de\u987e<\/td>\n<td width=\"201\">\u964d\u4f4e\u96c6\u4e2d\u6ce8\u610f\u529b\u7684\u80fd\u529b<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u589e\u5f3a\u5b66\u4e60\u548c\u89e3\u51b3\u95ee\u9898\u7684\u80fd\u529b<\/td>\n<td width=\"201\">\u51b3\u7b56\u80fd\u529b\u5dee<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u63d0\u9ad8\u8b66\u89c9\u6027<\/td>\n<td width=\"201\">\u6ce8\u610f\u529b\u8303\u56f4\u7f29\u77ed<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u63d0\u5347\u521b\u9020\u529b<\/td>\n<td width=\"201\">\u7f3a\u4e4f\u52a8\u673a<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u63d0\u5347\u9002\u5e94\u6027\u548c\u5f39\u6027<\/td>\n<td width=\"201\">\u65e0\u6cd5\u5e94\u5bf9\u53d8\u5316<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u66f4\u597d\u5730\u8c03\u8282\u60c5\u7eea<\/td>\n<td width=\"201\">\u589e\u52a0\u611f\u5230\u6cae\u4e27\u7684\u98ce\u9669<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\" width=\"104\"><strong>\u751f\u7406<\/strong><\/td>\n<td width=\"201\">\u4fdd\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7<\/td>\n<td width=\"201\">\u589e\u52a0\u5fc3\u8840\u7ba1\u548c\u80be\u810f\u95ee\u9898\u7684\u98ce\u9669<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u6709\u52a9\u4e8e\u8c03\u8282\u4e0e\u9965\u997f\u6709\u5173\u7684\u6fc0\u7d20<\/td>\n<td width=\"201\">\u589e\u52a0\u80a5\u80d6\u7684\u98ce\u9669<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u6709\u52a9\u4e8e\u7ef4\u6301\u6b63\u5e38\u7684\u8840\u7cd6\u6d53\u5ea6<\/td>\n<td width=\"201\">\u589e\u52a0\u8840\u7cd6\u95ee\u9898\u7684\u98ce\u9669<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u7ef4\u6301\u5065\u5eb7\u53d1\u80b2\u3001\u808c\u8089\u751f\u957f\u548c\u7ec4\u7ec7\u4fee\u590d<\/td>\n<td width=\"201\">\u5e72\u6270\u751f\u957f\u6fc0\u7d20\u5206\u6ccc<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u4fdd\u6301\u5f3a\u5927\u7684\u514d\u75ab\u529b<\/td>\n<td width=\"201\">\u589e\u52a0\u7f79\u60a3\u611f\u5192\u7684\u98ce\u9669<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-large wp-image-25089\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Sleeping-AdobeStock_72843003-copy-835x418.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Sleeping-AdobeStock_72843003-copy-835x418.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Sleeping-AdobeStock_72843003-copy-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Sleeping-AdobeStock_72843003-copy-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Sleeping-AdobeStock_72843003-copy-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Sleeping-AdobeStock_72843003-copy-450x225.jpg 450w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Sleeping-AdobeStock_72843003-copy.jpg 1024w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/h2>\n<h2><strong>\u7761\u7720\u79d1\u5b66\uff1a\u60a8\u6253\u9f3e\u65f6\u53d1\u751f\u4e86\u4ec0\u4e48\u4e8b\uff1f<\/strong><\/h2>\n<p>\u7761\u7720\u8ba9\u60a8\u7684\u8eab\u5fc3\u5f97\u4ee5\u5173\u673a\u548c\u5145\u7535\u3002\u770b\u8d77\u6765\u8fd9\u4e2a\u65f6\u671f\u4f3c\u4e4e\u53ea\u662f\u6ca1\u6709\u610f\u8bc6\uff0c\u8eab\u4f53\u8fdb\u5165\u4e86\u4e00\u79cd\u7a7a\u95f2\u6a21\u5f0f\u3002\u7136\u800c\uff0c\u5728\u7761\u7720\u671f\u95f4\uff0c\u60a8\u7684\u8eab\u4f53\u548c\u5927\u8111\u5b9e\u9645\u4e0a\u4f9d\u7136\u52aa\u529b\u5de5\u4f5c\u3002\u7761\u7720\u4f1a\u542f\u52a8\u4e00\u4e2a\u7a0b\u5e8f\uff0c\u5e2e\u52a9\u60a8\u4f11\u606f\u3001\u4fee\u590d\u548c\u5145\u7535\u3002\u8ba9\u6211\u4eec\u6765\u4ed4\u7ec6\u89c2\u5bdf\u7761\u7720\u7a0b\u5e8f\u7684\u56db\u4e2a\u4e0d\u540c\u9636\u6bb5\u3002<\/p>\n<p>\u7b2c\u4e00\u9636\u6bb5\u662f\u4ecb\u4e8e\u6e05\u9192\u548c\u7761\u7720\u4e4b\u95f4\u7684\u65f6\u671f\u3002\u5728\u8fd9\u4e2a\u9636\u6bb5\uff0c\u4e00\u5207\u90fd\u5f00\u59cb\u653e\u6162\uff1a\u808c\u8089\u8f6f\u5316\uff0c\u5fc3\u810f\u548c\u547c\u5438\u9891\u7387\u964d\u4f4e\uff0c\u8111\u6ce2\u6a21\u5f0f\u5f00\u59cb\u53d1\u751f\u53d8\u5316\u3002<\/p>\n<p>\u7b2c\u4e8c\u9636\u6bb5\u662f\u6d45\u7761\u671f\u3002\u60a8\u7684\u808c\u8089\u66f4\u52a0\u653e\u677e\uff0c\u5fc3\u810f\u548c\u547c\u5438\u901f\u5ea6\u7ee7\u7eed\u51cf\u6162\uff0c\u60a8\u7684\u4f53\u6e29\u5f00\u59cb\u4e0b\u964d\u3002<\/p>\n<p>\u7b2c\u4e09\u9636\u6bb5\u662f\u719f\u7761\u671f\u3002\u5728\u8fd9\u4e2a\u65f6\u5019\uff0c\u60a8\u7684\u5fc3\u810f\u548c\u547c\u5438\u7387\u4f1a\u8fbe\u5230\u6574\u4e2a\u7761\u7720\u5468\u671f\u7684\u6700\u4f4e\u70b9\u3002\u60a8\u7684\u808c\u8089\u975e\u5e38\u653e\u677e\uff0c\u60f3\u8981\u628a\u60a8\u53eb\u9192\u4f1a\u6709\u4e00\u70b9\u96be\u5ea6\u3002\u8fd9\u4e2a\u9636\u6bb5\u662f\u4f18\u8d28\u7761\u7720\u4e0d\u53ef\u6216\u7f3a\u7684\u4e00\u90e8\u5206\uff0c\u5982\u679c\u8fd9\u79cd\u72b6\u6001\u7684\u7761\u7720\u65f6\u95f4\u4e0d\u8db3\uff0c\u60a8\u9192\u6765\u65f6\u5c31\u4e0d\u89c9\u5f97\u81ea\u5df1\u6709\u5145\u5206\u4f11\u606f\u3002<\/p>\n<p>\u7b2c\u56db\u9636\u6bb5\uff08\u7761\u7720\u5468\u671f\u7684\u6700\u540e\u9636\u6bb5\uff09\u79f0\u4e3a\u300c\u5feb\u901f\u52a8\u773c\u671f\u300d\uff08REM\u7761\u7720\u671f\uff09\u3002\u524d\u4e09\u4e2a\u9636\u6bb5\u5219\u662f\u5c5e\u4e8e\u300c\u975e\u5feb\u901f\u52a8\u773c\u671f\u300d\uff08non-REM\uff0cNREM\u7761\u7720\u671f\uff09\u3002\u5728\u8bb8\u591a\u65b9\u9762\uff0cREM\u4e0e\u524d\u4e09\u4e2a\u9636\u6bb5\u5b8c\u5168\u76f8\u53cd\u3002\u5fc3\u8df3\u52a0\u5feb\uff0c\u547c\u5438\u901f\u5ea6\u53ef\u80fd\u52a0\u5feb\u3001\u53d8\u5f97\u4e0d\u89c4\u5f8b\u3002\u773c\u775b\u5728\u773c\u7751\u540e\u5feb\u901f\u79fb\u52a8\uff0c\u5927\u8111\u4e5f\u5f00\u59cb\u6d3b\u8dc3\u8d77\u6765\u3002\u5728REM\u7761\u7720\u9636\u6bb5\u901a\u5e38\u4f1a\u7ecf\u5386\u68a6\u5883\uff0c\u60a8\u7684\u8eab\u4f53\u5b9e\u9645\u4e0a\u4e5f\u53ef\u80fd\u4f1a\u7ecf\u5386\u6682\u65f6\u6027\u56db\u80a2\u762b\u75ea\uff0c\u8fd9\u662f\u4e00\u79cd\u4fdd\u62a4\u63aa\u65bd\uff0c\u907f\u514d\u60a8\u7684\u8eab\u4f53\u771f\u7684\u53bb\u8fdb\u884c\u60a8\u68a6\u4e2d\u7684\u52a8\u4f5c\u3002<\/p>\n<p>\u8fd9\u56db\u4e2a\u9636\u6bb5\u4f1a\u4e00\u76f4\u5faa\u73af\u76f4\u5230\u60a8\u9192\u6765\u3002\u60a8\u5fc5\u987b\u7ecf\u5386NREM\u548cREM\u7761\u7720\uff0c\u624d\u80fd\u4fdd\u6301\u4e00\u5929\u7684\u6e05\u9192\u3002\u5982\u679c\u6ca1\u6709\u8fd9\u4e24\u8005\uff0c\u8bb0\u5fc6\u6574\u5408\u5c31\u4f1a\u53d7\u5230\u635f\u5bb3\u3002\u6b63\u5982\u60a8\u66fe\u7ecf\u5386\u8fc7\u7684\uff0c\u5728\u4e00\u6574\u591c\u51e0\u4e4e\u6ca1\u6709\u7761\u4e4b\u540e\uff0c\u4f1a\u5f88\u96be\u5feb\u901f\u56de\u5fc6\u8d77\u7b80\u5355\u7684\u4e8b\u60c5\u3002<\/p>\n<h2><img decoding=\"async\" class=\"aligncenter size-large wp-image-25078\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Stressed-man-AdobeStock_103011831-copy-835x418.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Stressed-man-AdobeStock_103011831-copy-835x418.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Stressed-man-AdobeStock_103011831-copy-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Stressed-man-AdobeStock_103011831-copy-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Stressed-man-AdobeStock_103011831-copy-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Stressed-man-AdobeStock_103011831-copy-450x225.jpg 450w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Stressed-man-AdobeStock_103011831-copy.jpg 1024w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/h2>\n<h2><strong>\u5f71\u54cd\u7761\u7720\u7684\u56e0\u7d20<\/strong><\/h2>\n<p>\u826f\u597d\u7684\u7761\u7720\u770b\u8d77\u6765\u50cf\u662f\u4e00\u4e2a\u590d\u6742\u7684\u96be\u9898\u3002\u8bb8\u591a\u56e0\u7d20\u4f1a\u5f71\u54cd\u7761\u7720\u7684\u8d28\u91cf\u548c\u6301\u7eed\u7684\u65f6\u95f4\uff0c\u5982\u679c\u60a8\u6574\u665a\u90fd\u65e0\u6cd5\u5165\u7761\uff0c\u8bf7\u5c1d\u8bd5\u8bb0\u5f55\u4e0b\u6765\uff0c\u4ee5\u76d1\u63a7\u5e76\u786e\u8ba4\u662f\u5426\u4e3a\u4e0b\u5217\u56e0\u7d20\u3002\u60a8\u53ef\u4ee5\u6574\u5929\u6301\u7eed\u8bb0\u5f55\u6216\u5728\u7761\u524d\u5199\u4e0b\u6458\u8981\u3002\u65e0\u8bba\u60a8\u504f\u597d\u7684\u65b9\u6cd5\u662f\u4ec0\u4e48\uff0c\u6bcf\u5929\u8bb0\u5f55\u60a8\u7684\u996e\u98df\u3001\u6d3b\u52a8\u72b6\u51b5\u548c\u60c5\u7eea\u72b6\u6001\uff0c\u90fd\u53ef\u4ee5\u8ba9\u60a8\u4e86\u89e3\u54ea\u4e9b\u56e0\u7d20\u4f1a\u6539\u5584\u6216\u662f\u635f\u5bb3\u60a8\u7684\u7761\u7720\u8d28\u91cf\uff1a<\/p>\n<ul>\n<li><em>\u5496\u5561\u56e0<\/em>\uff1a\u8fd9\u79cd\u5174\u594b\u5242\u901a\u5e38\u53ef\u4ee5\u5524\u9192\u8eab\u4f53\uff0c\u8ba9\u60a8\u4e0d\u4f1a\u611f\u5230\u75b2\u5026\u3002\u4e8b\u5b9e\u4e0a\uff0c\u5496\u5561\u56e0\u4f1a\u963b\u6b62\u817a\u82f7\uff0c\u8fd9\u662f\u4e00\u79cd\u8eab\u4f53\u5206\u6ccc\u7684\u5316\u5b66\u7269\u8d28\uff0c\u8ba9\u60a8\u660f\u660f\u6b32\u7761\u3002\u867d\u7136\u8fd9\u5728\u65e9\u6668\u6216\u6f2b\u957f\u7684\u4e00\u5929\u53ef\u80fd\u662f\u6709\u76ca\u7684\uff0c\u4f46\u5728\u4e0b\u5348\u7a0d\u665a\u6216\u508d\u665a\u6444\u53d6\u8fc7\u591a\u7684\u5496\u5561\u56e0\u5c31\u4f1a\u5f71\u54cd\u60a8\u7684\u7761\u7720\u3002<\/li>\n<li><em>\u9152\u7cbe<\/em>\uff1a\u665a\u4e0a\u559d\u592a\u591a\u9152\u53ef\u80fd\u7834\u574f\u60a8\u7684\u7761\u7720\u6a21\u5f0f\u3002\u66f4\u5177\u4f53\u5730\u8bf4\uff0c\u5b83\u4f1a\u7834\u574f\u60a8\u7684REM\u7761\u7720\uff0c\u4f7f\u60a8\u7684\u7761\u7720\u5468\u671f\u4e0d\u5b8c\u6574\u3002\u66f4\u6d45\u4e00\u70b9\u6765\u8bf4\uff0c\u9152\u7cbe\u662f\u4e00\u79cd\u5229\u5c3f\u5242\uff0c\u8fd9\u4ee3\u8868\u60a8\u4f1a\u66f4\u9891\u7e41\u5730\u60f3\u8981\u6392\u5c3f\u3002\u6240\u4ee5\uff0c\u559d\u592a\u591a\u9152\u4e5f\u4f1a\u6270\u4e71\u60a8\u7684\u4f11\u606f\uff0c\u56e0\u4e3a\u60a8\u53ef\u80fd\u4e0d\u5f97\u4e0d\u5e38\u53bb\u6d17\u624b\u95f4\u3002<\/li>\n<li><em>\u996e\u98df<\/em>\uff1a\u5f53\u5929\u6700\u540e\u7528\u9910\u7684\u65f6\u95f4\u548c\u5185\u5bb9\u53ef\u80fd\u5f71\u54cd\u60a8\u7684\u7761\u7720\u3002\u60f3\u60f3\u6b63\u9910\u6216\u96f6\u98df\u5982\u4f55\u8ba9\u60a8\u7684\u8840\u7cd6\u6fc0\u589e\u5c31\u77e5\u9053\u4e86\uff0c\u591c\u95f4\u7684\u80fd\u91cf\u63d0\u5347\u5c06\u4f7f\u60a8\u96be\u4ee5\u653e\u677e\u3002<\/li>\n<li><em>\u8eab\u4f53\u6d3b\u52a8<\/em>\uff1a\u5b9a\u671f<a href=\"https:\/\/askthescientists.com\/zh-hans\/fitness-quiz\/\">\u8fd0\u52a8<\/a>\u53ef\u4ee5\u5e2e\u52a9\u60a8\u7ef4\u6301\u89c4\u5f8b\u7684\u7761\u7720\u65f6\u95f4\u8868\u3002\u7136\u800c\u8fd0\u52a8\u65f6\u95f4\u4e0d\u8981\u592a\u665a\uff0c\u5426\u5219\u60a8\u7684\u8eab\u4f53\u5728\u8f6c\u6362\u72b6\u6001\u524d\u5c31\u6ca1\u6709\u65f6\u95f4\u597d\u597d\u653e\u677e\u3002<\/li>\n<li><em>\u538b\u529b\u548c\u60c5\u7eea\u72b6\u6001<\/em>\uff1a\u597d\u597d\u68c0\u89c6\u5728\u8fd9\u4e00\u5929\u5f53\u4e2d\u7684\u538b\u529b\u6216\u60c5\u7eea\u72b6\u6001\u3002\u5982\u679c\u60a8\u611f\u5230\u7279\u522b\u75b2\u60eb\u3001\u5fe7\u8651\u6216\u6709\u5176\u5b83<a href=\"https:\/\/askthescientists.com\/zh-hans\/stress-weight\/\">\u538b\u529b<\/a>\uff0c\u53ef\u80fd\u5c31\u5f88\u96be\u9759\u4e0b\u5fc3\u6765\u5165\u7761\u3002<\/li>\n<li><em>\u660e\u4eae\u7684\u706f\u5149<\/em>\uff1a\u60a8\u5982\u679c\u7ecf\u5e38\u88ab\u5f3a\u5149\u7167\u5c04\uff0c\u53ef\u80fd\u4f1a\u5f71\u54cd\u7761\u7720\u6fc0\u7d20\u7684\u4ea7\u751f\u3002\u8bf7\u786e\u4fdd\u60a8\u7684\u623f\u95f4\u5f88\u6697\uff0c\u5e76\u5728\u4f7f\u7528\u660e\u4eae\u5c4f\u5e55\uff08<a href=\"https:\/\/askthescientists.com\/zh-hans\/technology-sleep\/\">\u7535\u89c6\u3001\u624b\u673a\u3001\u5e73\u677f<\/a>\uff09\u540e\uff0c\u4f11\u606f\u4e00\u4e0b\u518d\u8fdb\u53bb\u7761\u3002<\/li>\n<\/ul>\n<h2><img decoding=\"async\" class=\"aligncenter size-large wp-image-25067\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Good-sleep-AdobeStock_111148107-copy-835x418.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Good-sleep-AdobeStock_111148107-copy-835x418.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Good-sleep-AdobeStock_111148107-copy-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Good-sleep-AdobeStock_111148107-copy-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Good-sleep-AdobeStock_111148107-copy-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Good-sleep-AdobeStock_111148107-copy-450x225.jpg 450w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Good-sleep-AdobeStock_111148107-copy.jpg 1024w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/h2>\n<h2><strong>\u63d0\u9ad8\u4f11\u606f\u8d28\u91cf\u7684<\/strong><strong>7<\/strong><strong>\u4e2a\u6280\u5de7<\/strong><\/h2>\n<p>\u8bb0\u5f55\u4e00\u5468\u540e\uff0c\u60a8\u53ef\u80fd\u4f1a\u6ce8\u610f\u5230\u67d0\u4e9b\u6a21\u5f0f\u3002\u5bc6\u5207\u5173\u6ce8\u8fd9\u4e9b\u7ebf\u7d22\u9690\u85cf\u7684\u4fe1\u606f\u3002\u900f\u8fc7\u8fd9\u4e9b\u4fe1\u606f\uff0c\u60a8\u53ef\u4ee5\u5efa\u7acb\u4e2a\u4eba\u5316\u7684\u4f11\u606f\u8ba1\u5212\uff0c\u4e3a\u60a8\u7684\u5c31\u5bdd\u65f6\u95f4\u4f5c\u51c6\u5907\u3002\u5982\u679c\u5199\u65e5\u8bb0\u4e0d\u662f\u60a8\u7684\u98ce\u683c\uff0c\u6216\u8005\u60a8\u9700\u8981\u4e00\u4e9b\u7b80\u5355\u7684\u60f3\u6cd5\uff0c\u4ee5\u4e0b\u63d0\u4f9b\u4e03\u4e2a\u8d85\u7ea7\u7761\u7720\u79d8\u8bc0\uff1a<\/p>\n<ol>\n<li>\u60f3\u60f3\u60a8\u80fd\u51cf\u5c11\u591a\u5c11\u5496\u5561\u56e0\u7684\u6444\u53d6\uff0c\u6216\u5236\u5b9a\u300c\u5496\u5561\u56e0\u65f6\u9650\u300d\uff0c\u6bcf\u5929\u8fc7\u4e86\u8fd9\u4e2a\u65f6\u95f4\u70b9\uff0c\u60a8\u5c31\u4e0d\u8be5\u518d\u6444\u53d6\u5496\u5561\u56e0\u3002<\/li>\n<li>\u996e\u9152\u8981\u6709\u8282\u5236\uff0c\u6216\u5236\u5b9a\u300c\u9152\u7cbe\u65f6\u9650\u300d\uff0c\u4ee5\u4fbf\u60a8\u7684\u8eab\u4f53\u6709\u65f6\u95f4\u5728\u7761\u524d\u91cd\u65b0\u8c03\u6574\u3002<\/li>\n<li>\u907f\u514d\u665a\u4e0a\u592a\u665a\u5403\u996d\u6216\u9910\u540e\u8fd8\u5403\u70b9\u5fc3\u3002<\/li>\n<li>\u5b9a\u671f\u8fd0\u52a8\uff0c\u6700\u597d\u5728\u4e00\u5929\u4e2d\u6bd4\u8f83\u65e9\u7684\u65f6\u5019\u8fd0\u52a8\u3002\u6bcf\u592920\u5206\u949f\u662f\u4e00\u4e2a\u5f88\u597d\u7684\u8d77\u5934\uff0c\u7136\u540e\u518d\u6162\u6162\u9012\u589e\u3002<\/li>\n<li>\u81f3\u5c11\u89c4\u5212\u4e03\u4e2a\u5c0f\u65f6\u7684\u7761\u7720\u3002\u60a8\u6709\u53ef\u80fd\u9700\u8981\u4e03\u5c0f\u65f6\u4ee5\u4e0a\uff0c\u4f46\u5982\u679c\u60a8\u76ee\u524d\u7684\u7761\u7720\u591a\u534a\u672a\u8fbe\u4e03\u5c0f\u65f6\uff0c\u8d77\u7801\u53ef\u4ee5\u5148\u4ee5\u8fd9\u4e3a\u76ee\u6807\u3002\u867d\u7136\u60a8\u53ef\u80fd\u65e0\u6cd5\u7acb\u5373\u8fbe\u5230\u4e03\u4e2a\u5c0f\u65f6\uff0c\u4f46\u662f\u5e94\u8be5\u5c3d\u5feb\u5f00\u59cb\u9010\u6e10\u63d0\u65e9\u4e0a\u5e8a\uff0c\u8fd9\u6837\u5c31\u4f1a\u6e10\u6e10\u53d8\u5f97\u66f4\u52a0\u5bb9\u6613\u6539\u53d8\u3002<\/li>\n<li>\u5b9a\u65f6\u5165\u7761\u548c\u8d77\u5e8a\uff0c\u5373\u4f7f\u5728\u5468\u672b\u4e5f\u8981\u6301\u4e4b\u4ee5\u6052\u3002\u8fd9\u79cd\u89c4\u5f8b\u6027\u6709\u52a9<a href=\"https:\/\/askthescientists.com\/zh-hans\/circadian-rhythms\/\">\u4fdd\u6301\u4f53\u5185\u751f\u7406\u65f6\u949f\u7684\u8282\u5f8b<\/a>\u3002<\/li>\n<li>\u5c06\u6292\u538b\u6216\u51a5\u60f3\u7eb3\u5165\u60a8\u7684\u65e5\u5e38\u4f11\u95f2\u4e2d\u3002\u5173\u95ed\u6240\u6709\u7535\u5b50\u8bbe\u5907\u3001\u8c03\u6697\u5367\u5ba4\u706f\u5149\u3001\u64ad\u653e\u8f7b\u67d4\u7684\u5668\u4e50\u3002\u8f7b\u5ea6\u7684\u80a2\u4f53\u4f38\u5c55\u53ef\u4ee5\u5e2e\u52a9\u60a8\u7684\u8eab\u4f53\u5728\u8eba\u4e0b\u4e4b\u524d\u91ca\u653e\u538b\u529b\u3002<\/li>\n<\/ol>\n<h2><strong>\u5173\u4e8e\u4f5c\u8005<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/author\/jtempleton\/\">Jenna Templeton<\/a>\u662f\u4f4f\u5728\u72b9\u4ed6\u5dde\u76d0\u6e56\u57ce\u7684\u5065\u5eb7\u6559\u80b2\u5bb6\u548c\u81ea\u7531\u79d1\u5b66\u4f5c\u5bb6\u3002\u5979\u83b7\u5f97\u5f17\u5409\u5c3c\u4e9a\u7406\u5de5\u5927\u5b66\u5316\u5b66\u5b66\u58eb\u5b66\u4f4d\u540e\uff0c\u5728\u8425\u517b\u4ea7\u4e1a\u4e2d\u62c5\u4efb\u7814\u7a76\u79d1\u5b66\u5bb6\u4e94\u5e74\u3002\u8fd9\u9879\u5de5\u4f5c\u5f15\u53d1\u4e86\u5979\u5bf9\u4e2a\u4eba\u5065\u5eb7\u7684\u5174\u8da3\uff0c\u4e8e\u662f\u5979\u524d\u5f80\u72b9\u4ed6\u5927\u5b66\u653b\u8bfb\u5065\u5eb7\u63a8\u5e7f\u4e0e\u6559\u80b2\u7855\u58eb\u3002\u5728\u5de5\u4f5c\u4e4b\u5916\uff0cJenna\u5341\u5206\u4eab\u53d7\u73b0\u573a\u97f3\u4e50\u3001\u56ed\u827a\u3001\u4e00\u5207\u7f8e\u98df\u3001\u4ee5\u53ca\u5728\u74e6\u8428\u5947\u5c71\u8109\u6e38\u73a9\u3002<\/p>\n<div  class='togglecontainer av-1b0fbky-da16b2d04817f87c3fa38ab766c9a0ba  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-m7u9gi-ff02d3c31c574ba43a4258541b70dc36'  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><a href=\"https:\/\/www.nhlbi.nih.gov\/node\/4605\">\u201cWhy is Sleep Important?\u201d Sleep Deprivation and Deficiency, National Heart, Lung, and Blood Institute.<\/a><\/p>\n<p><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/healthy-sleep\/sleep-science\/the-science-of-sleep-understanding-what-happens-when-you-sleep\">\u201cThe Science of Sleep: Understanding What Happens When You Sleep.\u201d Healthy Sleep, John Hopkins Medicine.<\/a><\/p>\n<p><a href=\"https:\/\/www.ninds.nih.gov\/Disorders\/Patient-Caregiver-Education\/Understanding-Sleep\">\u201cBrain Basics: Understanding Sleep.\u201d National Institute of Neurological Disorders and Stroke.<\/a><\/p>\n<p><a href=\"http:\/\/www.sleepeducation.org\/news\/2013\/08\/01\/sleep-and-caffeine\">\u201cSleep and Caffeine.\u201d Sleep Education.<\/a><\/p>\n<p><a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/65\/wr\/mm6506a1.htm\">\u201cPrevalence of Health Sleep Duration among Adults \u2013 United States, 2014.\u201d Morbidity and Mortality Weekly Report (MMWR), CDC.<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u54d4\uff01\u54d4\uff01\u54d4\uff01\u54d4\uff01\u4e00\u7728\u773c\u5c31\u6574\u6574\u4e00\u591c\u8fc7\u53bb\u4e86\u3002\u60a8\u8bb0\u5f97\u7684\u6700\u540e\u4e00\u4ef6\u4e8b\u662f\u60a8\u7684\u5934\u5728\u9ed1\u6697\u4e2d\u5012\u5411\u6795\u5934\u3002\u73b0\u5728\uff0c\u4f3c\u4e4e\u624d\u8fc7\u4e86\u51e0\u79d2\u949f\uff0c\u95f9\u949f\u5c31\u4e0d\u65ad\u4f5c\u54cd\u628a\u60a8\u5524\u9192\uff0c\u4f46\u5b83\u5e76\u6ca1\u6709\u529e\u6cd5\u63d0\u9192\u60a8\u8fd9\u662f\u54ea\u4e00\u5929\u3001\u60a8\u5728\u54ea\u91cc\u3001\u6216\u8005\u751a\u81f3\u662f\u60a8\u662f\u8c01\u3002 \u60a8\u4e00\u5b9a\u7ecf\u5386\u8fc7\u8fd9\u6837\u4e00\u4e2a\u65e9\u6668\uff1a\u660f\u660f\u6c89\u6c89\u3001\u8ff7\u832b\u3001\u7761\u7720\u4e0d\u8db3\u3002\u60f3\u8981\u52aa\u529b\u7741\u5f00\u773c\u775b\u5374\u89c9\u5f97\u529b\u4e0d\u4ece\u5fc3\uff0c\u8981\u7ad9\u8d77\u6765\u3001\u79bb\u5f00\u6e29\u6696\u7684\u5e8a\u662f\u975e\u5e38\u75db\u82e6\u7684\u3002\u800c\u8fd9\u4e00\u5929\u8fd8\u6709\u4e00\u5927\u5806\u5f85\u529e\u4e8b\u9879\u5728\u7b49\u7740\u60a8\uff0c\u8ba9\u4eba\u89c9\u5f97\u53ef\u6015\u3002 \u5f53\u7136\uff0c\u60a8\u53ef\u4ee5\u5728\u6218\u6597\u4e2d\u5ea6\u8fc7\u8fd9\u4e00\u5929\u3002\u4f46\u90a3\u4e00\u5929\u662f\u4ec0\u4e48\u6837\u5b50\u5462\uff1f\u80af\u5b9a\u4e0d\u662f\u4e00\u5e06\u98ce\u987a\uff0c\u6572\u6253\u952e\u76d8\u7684\u58f0\u97f3\u4e0d\u4f1a\u5b89\u9759\u4e0b\u6765\uff0c\u4e5f\u6ca1\u6709\u8212\u7f13\u7684\u53e4\u5178\u97f3\u4e50\u53ef\u4ee5\u542c\u3002\u4e0d\uff0c\u5728\u8fd9\u6837\u7684\u65e5\u5b50\u91cc\uff0c\u60a8\u66f4\u6709\u53ef\u80fd\u542c\u5230\u4e00\u5806\u5608\u6742\u7684\u58f0\u97f3\uff1a\u624b\u673a\u94c3\u58f0\u3001\u7535\u5b50\u4fe1\u7bb1\u7684\u65b0\u90ae\u4ef6\u63d0\u9192\u3001\u4ee5\u53ca\u5306\u5fd9\u7684\u7830\u7830\u5173\u95e8\u58f0\u3002\u6240\u6709\u8fd9\u4e00\u5207\u597d\u50cf\u90fd\u8bd5\u56fe\u6df9\u6ca1\u60a8\u8111\u4e2d\u558b\u558b\u4e0d\u4f11\u7684\u81ea\u8a00\u81ea\u8bed\uff1a\u300c\u522b\u5fd8\u4e86\u505a\u8fd9\u4e2a\uff01\u300d\u548c\u300c\u6211\u5fd8\u4e86\u505a\u90a3\u4e2a\uff01\u300d \u6301\u4e45\u3001\u7a33\u5b9a\u3001\u4f18\u8d28\u7684\u7761\u7720\u53ef\u4ee5\u5927\u5927\u5f71\u54cd\u60a8\u7684\u4e00\u5929\u3002\u6700\u91cd\u8981\u662f\u8981\u8bb0\u4f4f\uff0c\u7761\u7720\u4e0d\u8db3\u6240\u9020\u6210\u7684\u5f71\u54cd\uff0c\u4e0d\u4ec5\u4ec5\u662f\u8eab\u4f53\u4e0a\u7684\u75b2\u60eb\u3002\u5c31\u50cf\u4e0a\u9762\u7684\u60c5\u666f\u4e00\u6837\uff0c\u4f4e\u8d28\u91cf\u6216\u65f6\u6570\u4e0d\u8db3\u7684\u7761\u7720\u4e5f\u4f1a\u5728\u7cbe\u795e\u548c\u60c5\u611f\u4e0a\u51fa\u73b0\u72b6\u51b5\uff0c\u53ef\u80fd\u5305\u62ec\u6ce8\u610f\u529b\u4e0d\u96c6\u4e2d\u3001\u6ce8\u610f\u529b\u77ed\u6682\u3001\u751a\u81f3\u6124\u6012\u3002\u7761\u7720\u4e0d\u8db3\u4e5f\u610f\u5473\u7740\u7f3a\u4e4f\u52a8\u529b\u548c\u654f\u9510\u7684\u51b3\u7b56\u6280\u5de7\u3001\u5065\u5fd8\u548c\u7126\u8651\u3002 \u7761\u7720\u5bf9\u4e8e\u8ba9\u611f\u5b98\u4f11\u606f\u5f88\u91cd\u8981\uff0c\u5b83\u4e0d\u4ec5\u4ec5\u662f\u751f\u7406\u4e0a\u7684\u505c\u673a\uff0c\u4e5f\u662f\u60a8\u7684\u5927\u8111\u5145\u7535\u548c\u91cd\u7ec4\u7684\u673a\u4f1a\u3002\u8ba9\u6211\u4eec\u6765\u66f4\u6df1\u5165\u5730\u4e86\u89e3\u5b9a\u671f\u4f18\u8d28\u7761\u7720\u7684\u8eab\u5fc3\u529f\u6548\u3002 \u7761\u7720\u4e0e\u5065\u5eb7\uff1a\u4f18\u70b9\u548c\u7f3a\u70b9 \u4f18\u8d28\u7761\u7720\u7684\u4f18\u70b9 \u4e0d\u826f\u7761\u7720\u7684\u7f3a\u70b9 \u5fc3\u7406 \u5de9\u56fa\u8bb0\u5fc6\u7559\u5b58\u548c\u8bb0\u5fc6\u56de\u987e \u964d\u4f4e\u96c6\u4e2d\u6ce8\u610f\u529b\u7684\u80fd\u529b \u589e\u5f3a\u5b66\u4e60\u548c\u89e3\u51b3\u95ee\u9898\u7684\u80fd\u529b \u51b3\u7b56\u80fd\u529b\u5dee \u63d0\u9ad8\u8b66\u89c9\u6027 \u6ce8\u610f\u529b\u8303\u56f4\u7f29\u77ed \u63d0\u5347\u521b\u9020\u529b \u7f3a\u4e4f\u52a8\u673a \u63d0\u5347\u9002\u5e94\u6027\u548c\u5f39\u6027 \u65e0\u6cd5\u5e94\u5bf9\u53d8\u5316 \u66f4\u597d\u5730\u8c03\u8282\u60c5\u7eea \u589e\u52a0\u611f\u5230\u6cae\u4e27\u7684\u98ce\u9669 \u751f\u7406 \u4fdd\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7 \u589e\u52a0\u5fc3\u8840\u7ba1\u548c\u80be\u810f\u95ee\u9898\u7684\u98ce\u9669 \u6709\u52a9\u4e8e\u8c03\u8282\u4e0e\u9965\u997f\u6709\u5173\u7684\u6fc0\u7d20 \u589e\u52a0\u80a5\u80d6\u7684\u98ce\u9669 \u6709\u52a9\u4e8e\u7ef4\u6301\u6b63\u5e38\u7684\u8840\u7cd6\u6d53\u5ea6 \u589e\u52a0\u8840\u7cd6\u95ee\u9898\u7684\u98ce\u9669 \u7ef4\u6301\u5065\u5eb7\u53d1\u80b2\u3001\u808c\u8089\u751f\u957f\u548c\u7ec4\u7ec7\u4fee\u590d \u5e72\u6270\u751f\u957f\u6fc0\u7d20\u5206\u6ccc \u4fdd\u6301\u5f3a\u5927\u7684\u514d\u75ab\u529b \u589e\u52a0\u7f79\u60a3\u611f\u5192\u7684\u98ce\u9669 \u7761\u7720\u79d1\u5b66\uff1a\u60a8\u6253\u9f3e\u65f6\u53d1\u751f\u4e86\u4ec0\u4e48\u4e8b\uff1f \u7761\u7720\u8ba9\u60a8\u7684\u8eab\u5fc3\u5f97\u4ee5\u5173\u673a\u548c\u5145\u7535\u3002\u770b\u8d77\u6765\u8fd9\u4e2a\u65f6\u671f\u4f3c\u4e4e\u53ea\u662f\u6ca1\u6709\u610f\u8bc6\uff0c\u8eab\u4f53\u8fdb\u5165\u4e86\u4e00\u79cd\u7a7a\u95f2\u6a21\u5f0f\u3002\u7136\u800c\uff0c\u5728\u7761\u7720\u671f\u95f4\uff0c\u60a8\u7684\u8eab\u4f53\u548c\u5927\u8111\u5b9e\u9645\u4e0a\u4f9d\u7136\u52aa\u529b\u5de5\u4f5c\u3002\u7761\u7720\u4f1a\u542f\u52a8\u4e00\u4e2a\u7a0b\u5e8f\uff0c\u5e2e\u52a9\u60a8\u4f11\u606f\u3001\u4fee\u590d\u548c\u5145\u7535\u3002\u8ba9\u6211\u4eec\u6765\u4ed4\u7ec6\u89c2\u5bdf\u7761\u7720\u7a0b\u5e8f\u7684\u56db\u4e2a\u4e0d\u540c\u9636\u6bb5\u3002 \u7b2c\u4e00\u9636\u6bb5\u662f\u4ecb\u4e8e\u6e05\u9192\u548c\u7761\u7720\u4e4b\u95f4\u7684\u65f6\u671f\u3002\u5728\u8fd9\u4e2a\u9636\u6bb5\uff0c\u4e00\u5207\u90fd\u5f00\u59cb\u653e\u6162\uff1a\u808c\u8089\u8f6f\u5316\uff0c\u5fc3\u810f\u548c\u547c\u5438\u9891\u7387\u964d\u4f4e\uff0c\u8111\u6ce2\u6a21\u5f0f\u5f00\u59cb\u53d1\u751f\u53d8\u5316\u3002 \u7b2c\u4e8c\u9636\u6bb5\u662f\u6d45\u7761\u671f\u3002\u60a8\u7684\u808c\u8089\u66f4\u52a0\u653e\u677e\uff0c\u5fc3\u810f\u548c\u547c\u5438\u901f\u5ea6\u7ee7\u7eed\u51cf\u6162\uff0c\u60a8\u7684\u4f53\u6e29\u5f00\u59cb\u4e0b\u964d\u3002 \u7b2c\u4e09\u9636\u6bb5\u662f\u719f\u7761\u671f\u3002\u5728\u8fd9\u4e2a\u65f6\u5019\uff0c\u60a8\u7684\u5fc3\u810f\u548c\u547c\u5438\u7387\u4f1a\u8fbe\u5230\u6574\u4e2a\u7761\u7720\u5468\u671f\u7684\u6700\u4f4e\u70b9\u3002\u60a8\u7684\u808c\u8089\u975e\u5e38\u653e\u677e\uff0c\u60f3\u8981\u628a\u60a8\u53eb\u9192\u4f1a\u6709\u4e00\u70b9\u96be\u5ea6\u3002\u8fd9\u4e2a\u9636\u6bb5\u662f\u4f18\u8d28\u7761\u7720\u4e0d\u53ef\u6216\u7f3a\u7684\u4e00\u90e8\u5206\uff0c\u5982\u679c\u8fd9\u79cd\u72b6\u6001\u7684\u7761\u7720\u65f6\u95f4\u4e0d\u8db3\uff0c\u60a8\u9192\u6765\u65f6\u5c31\u4e0d\u89c9\u5f97\u81ea\u5df1\u6709\u5145\u5206\u4f11\u606f\u3002 \u7b2c\u56db\u9636\u6bb5\uff08\u7761\u7720\u5468\u671f\u7684\u6700\u540e\u9636\u6bb5\uff09\u79f0\u4e3a\u300c\u5feb\u901f\u52a8\u773c\u671f\u300d\uff08REM\u7761\u7720\u671f\uff09\u3002\u524d\u4e09\u4e2a\u9636\u6bb5\u5219\u662f\u5c5e\u4e8e\u300c\u975e\u5feb\u901f\u52a8\u773c\u671f\u300d\uff08non-REM\uff0cNREM\u7761\u7720\u671f\uff09\u3002\u5728\u8bb8\u591a\u65b9\u9762\uff0cREM\u4e0e\u524d\u4e09\u4e2a\u9636\u6bb5\u5b8c\u5168\u76f8\u53cd\u3002\u5fc3\u8df3\u52a0\u5feb\uff0c\u547c\u5438\u901f\u5ea6\u53ef\u80fd\u52a0\u5feb\u3001\u53d8\u5f97\u4e0d\u89c4\u5f8b\u3002\u773c\u775b\u5728\u773c\u7751\u540e\u5feb\u901f\u79fb\u52a8\uff0c\u5927\u8111\u4e5f\u5f00\u59cb\u6d3b\u8dc3\u8d77\u6765\u3002\u5728REM\u7761\u7720\u9636\u6bb5\u901a\u5e38\u4f1a\u7ecf\u5386\u68a6\u5883\uff0c\u60a8\u7684\u8eab\u4f53\u5b9e\u9645\u4e0a\u4e5f\u53ef\u80fd\u4f1a\u7ecf\u5386\u6682\u65f6\u6027\u56db\u80a2\u762b\u75ea\uff0c\u8fd9\u662f\u4e00\u79cd\u4fdd\u62a4\u63aa\u65bd\uff0c\u907f\u514d\u60a8\u7684\u8eab\u4f53\u771f\u7684\u53bb\u8fdb\u884c\u60a8\u68a6\u4e2d\u7684\u52a8\u4f5c\u3002 \u8fd9\u56db\u4e2a\u9636\u6bb5\u4f1a\u4e00\u76f4\u5faa\u73af\u76f4\u5230\u60a8\u9192\u6765\u3002\u60a8\u5fc5\u987b\u7ecf\u5386NREM\u548cREM\u7761\u7720\uff0c\u624d\u80fd\u4fdd\u6301\u4e00\u5929\u7684\u6e05\u9192\u3002\u5982\u679c\u6ca1\u6709\u8fd9\u4e24\u8005\uff0c\u8bb0\u5fc6\u6574\u5408\u5c31\u4f1a\u53d7\u5230\u635f\u5bb3\u3002\u6b63\u5982\u60a8\u66fe\u7ecf\u5386\u8fc7\u7684\uff0c\u5728\u4e00\u6574\u591c\u51e0\u4e4e\u6ca1\u6709\u7761\u4e4b\u540e\uff0c\u4f1a\u5f88\u96be\u5feb\u901f\u56de\u5fc6\u8d77\u7b80\u5355\u7684\u4e8b\u60c5\u3002 \u5f71\u54cd\u7761\u7720\u7684\u56e0\u7d20 \u826f\u597d\u7684\u7761\u7720\u770b\u8d77\u6765\u50cf\u662f\u4e00\u4e2a\u590d\u6742\u7684\u96be\u9898\u3002\u8bb8\u591a\u56e0\u7d20\u4f1a\u5f71\u54cd\u7761\u7720\u7684\u8d28\u91cf\u548c\u6301\u7eed\u7684\u65f6\u95f4\uff0c\u5982\u679c\u60a8\u6574\u665a\u90fd\u65e0\u6cd5\u5165\u7761\uff0c\u8bf7\u5c1d\u8bd5\u8bb0\u5f55\u4e0b\u6765\uff0c\u4ee5\u76d1\u63a7\u5e76\u786e\u8ba4\u662f\u5426\u4e3a\u4e0b\u5217\u56e0\u7d20\u3002\u60a8\u53ef\u4ee5\u6574\u5929\u6301\u7eed\u8bb0\u5f55\u6216\u5728\u7761\u524d\u5199\u4e0b\u6458\u8981\u3002\u65e0\u8bba\u60a8\u504f\u597d\u7684\u65b9\u6cd5\u662f\u4ec0\u4e48\uff0c\u6bcf\u5929\u8bb0\u5f55\u60a8\u7684\u996e\u98df\u3001\u6d3b\u52a8\u72b6\u51b5\u548c\u60c5\u7eea\u72b6\u6001\uff0c\u90fd\u53ef\u4ee5\u8ba9\u60a8\u4e86\u89e3\u54ea\u4e9b\u56e0\u7d20\u4f1a\u6539\u5584\u6216\u662f\u635f\u5bb3\u60a8\u7684\u7761\u7720\u8d28\u91cf\uff1a \u5496\u5561\u56e0\uff1a\u8fd9\u79cd\u5174\u594b\u5242\u901a\u5e38\u53ef\u4ee5\u5524\u9192\u8eab\u4f53\uff0c\u8ba9\u60a8\u4e0d\u4f1a\u611f\u5230\u75b2\u5026\u3002\u4e8b\u5b9e\u4e0a\uff0c\u5496\u5561\u56e0\u4f1a\u963b\u6b62\u817a\u82f7\uff0c\u8fd9\u662f\u4e00\u79cd\u8eab\u4f53\u5206\u6ccc\u7684\u5316\u5b66\u7269\u8d28\uff0c\u8ba9\u60a8\u660f\u660f\u6b32\u7761\u3002\u867d\u7136\u8fd9\u5728\u65e9\u6668\u6216\u6f2b\u957f\u7684\u4e00\u5929\u53ef\u80fd\u662f\u6709\u76ca\u7684\uff0c\u4f46\u5728\u4e0b\u5348\u7a0d\u665a\u6216\u508d\u665a\u6444\u53d6\u8fc7\u591a\u7684\u5496\u5561\u56e0\u5c31\u4f1a\u5f71\u54cd\u60a8\u7684\u7761\u7720\u3002 \u9152\u7cbe\uff1a\u665a\u4e0a\u559d\u592a\u591a\u9152\u53ef\u80fd\u7834\u574f\u60a8\u7684\u7761\u7720\u6a21\u5f0f\u3002\u66f4\u5177\u4f53\u5730\u8bf4\uff0c\u5b83\u4f1a\u7834\u574f\u60a8\u7684REM\u7761\u7720\uff0c\u4f7f\u60a8\u7684\u7761\u7720\u5468\u671f\u4e0d\u5b8c\u6574\u3002\u66f4\u6d45\u4e00\u70b9\u6765\u8bf4\uff0c\u9152\u7cbe\u662f\u4e00\u79cd\u5229\u5c3f\u5242\uff0c\u8fd9\u4ee3\u8868\u60a8\u4f1a\u66f4\u9891\u7e41\u5730\u60f3\u8981\u6392\u5c3f\u3002\u6240\u4ee5\uff0c\u559d\u592a\u591a\u9152\u4e5f\u4f1a\u6270\u4e71\u60a8\u7684\u4f11\u606f\uff0c\u56e0\u4e3a\u60a8\u53ef\u80fd\u4e0d\u5f97\u4e0d\u5e38\u53bb\u6d17\u624b\u95f4\u3002 \u996e\u98df\uff1a\u5f53\u5929\u6700\u540e\u7528\u9910\u7684\u65f6\u95f4\u548c\u5185\u5bb9\u53ef\u80fd\u5f71\u54cd\u60a8\u7684\u7761\u7720\u3002\u60f3\u60f3\u6b63\u9910\u6216\u96f6\u98df\u5982\u4f55\u8ba9\u60a8\u7684\u8840\u7cd6\u6fc0\u589e\u5c31\u77e5\u9053\u4e86\uff0c\u591c\u95f4\u7684\u80fd\u91cf\u63d0\u5347\u5c06\u4f7f\u60a8\u96be\u4ee5\u653e\u677e\u3002 \u8eab\u4f53\u6d3b\u52a8\uff1a\u5b9a\u671f\u8fd0\u52a8\u53ef\u4ee5\u5e2e\u52a9\u60a8\u7ef4\u6301\u89c4\u5f8b\u7684\u7761\u7720\u65f6\u95f4\u8868\u3002\u7136\u800c\u8fd0\u52a8\u65f6\u95f4\u4e0d\u8981\u592a\u665a\uff0c\u5426\u5219\u60a8\u7684\u8eab\u4f53\u5728\u8f6c\u6362\u72b6\u6001\u524d\u5c31\u6ca1\u6709\u65f6\u95f4\u597d\u597d\u653e\u677e\u3002 \u538b\u529b\u548c\u60c5\u7eea\u72b6\u6001\uff1a\u597d\u597d\u68c0\u89c6\u5728\u8fd9\u4e00\u5929\u5f53\u4e2d\u7684\u538b\u529b\u6216\u60c5\u7eea\u72b6\u6001\u3002\u5982\u679c\u60a8\u611f\u5230\u7279\u522b\u75b2\u60eb\u3001\u5fe7\u8651\u6216\u6709\u5176\u5b83\u538b\u529b\uff0c\u53ef\u80fd\u5c31\u5f88\u96be\u9759\u4e0b\u5fc3\u6765\u5165\u7761\u3002 \u660e\u4eae\u7684\u706f\u5149\uff1a\u60a8\u5982\u679c\u7ecf\u5e38\u88ab\u5f3a\u5149\u7167\u5c04\uff0c\u53ef\u80fd\u4f1a\u5f71\u54cd\u7761\u7720\u6fc0\u7d20\u7684\u4ea7\u751f\u3002\u8bf7\u786e\u4fdd\u60a8\u7684\u623f\u95f4\u5f88\u6697\uff0c\u5e76\u5728\u4f7f\u7528\u660e\u4eae\u5c4f\u5e55\uff08\u7535\u89c6\u3001\u624b\u673a\u3001\u5e73\u677f\uff09\u540e\uff0c\u4f11\u606f\u4e00\u4e0b\u518d\u8fdb\u53bb\u7761\u3002 \u63d0\u9ad8\u4f11\u606f\u8d28\u91cf\u76847\u4e2a\u6280\u5de7 \u8bb0\u5f55\u4e00\u5468\u540e\uff0c\u60a8\u53ef\u80fd\u4f1a\u6ce8\u610f\u5230\u67d0\u4e9b\u6a21\u5f0f\u3002\u5bc6\u5207\u5173\u6ce8\u8fd9\u4e9b\u7ebf\u7d22\u9690\u85cf\u7684\u4fe1\u606f\u3002\u900f\u8fc7\u8fd9\u4e9b\u4fe1\u606f\uff0c\u60a8\u53ef\u4ee5\u5efa\u7acb\u4e2a\u4eba\u5316\u7684\u4f11\u606f\u8ba1\u5212\uff0c\u4e3a\u60a8\u7684\u5c31\u5bdd\u65f6\u95f4\u4f5c\u51c6\u5907\u3002\u5982\u679c\u5199\u65e5\u8bb0\u4e0d\u662f\u60a8\u7684\u98ce\u683c\uff0c\u6216\u8005\u60a8\u9700\u8981\u4e00\u4e9b\u7b80\u5355\u7684\u60f3\u6cd5\uff0c\u4ee5\u4e0b\u63d0\u4f9b\u4e03\u4e2a\u8d85\u7ea7\u7761\u7720\u79d8\u8bc0\uff1a \u60f3\u60f3\u60a8\u80fd\u51cf\u5c11\u591a\u5c11\u5496\u5561\u56e0\u7684\u6444\u53d6\uff0c\u6216\u5236\u5b9a\u300c\u5496\u5561\u56e0\u65f6\u9650\u300d\uff0c\u6bcf\u5929\u8fc7\u4e86\u8fd9\u4e2a\u65f6\u95f4\u70b9\uff0c\u60a8\u5c31\u4e0d\u8be5\u518d\u6444\u53d6\u5496\u5561\u56e0\u3002 \u996e\u9152\u8981\u6709\u8282\u5236\uff0c\u6216\u5236\u5b9a\u300c\u9152\u7cbe\u65f6\u9650\u300d\uff0c\u4ee5\u4fbf\u60a8\u7684\u8eab\u4f53\u6709\u65f6\u95f4\u5728\u7761\u524d\u91cd\u65b0\u8c03\u6574\u3002 \u907f\u514d\u665a\u4e0a\u592a\u665a\u5403\u996d\u6216\u9910\u540e\u8fd8\u5403\u70b9\u5fc3\u3002 \u5b9a\u671f\u8fd0\u52a8\uff0c\u6700\u597d\u5728\u4e00\u5929\u4e2d\u6bd4\u8f83\u65e9\u7684\u65f6\u5019\u8fd0\u52a8\u3002\u6bcf\u592920\u5206\u949f\u662f\u4e00\u4e2a\u5f88\u597d\u7684\u8d77\u5934\uff0c\u7136\u540e\u518d\u6162\u6162\u9012\u589e\u3002 \u81f3\u5c11\u89c4\u5212\u4e03\u4e2a\u5c0f\u65f6\u7684\u7761\u7720\u3002\u60a8\u6709\u53ef\u80fd\u9700\u8981\u4e03\u5c0f\u65f6\u4ee5\u4e0a\uff0c\u4f46\u5982\u679c\u60a8\u76ee\u524d\u7684\u7761\u7720\u591a\u534a\u672a\u8fbe\u4e03\u5c0f\u65f6\uff0c\u8d77\u7801\u53ef\u4ee5\u5148\u4ee5\u8fd9\u4e3a\u76ee\u6807\u3002\u867d\u7136\u60a8\u53ef\u80fd\u65e0\u6cd5\u7acb\u5373\u8fbe\u5230\u4e03\u4e2a\u5c0f\u65f6\uff0c\u4f46\u662f\u5e94\u8be5\u5c3d\u5feb\u5f00\u59cb\u9010\u6e10\u63d0\u65e9\u4e0a\u5e8a\uff0c\u8fd9\u6837\u5c31\u4f1a\u6e10\u6e10\u53d8\u5f97\u66f4\u52a0\u5bb9\u6613\u6539\u53d8\u3002 \u5b9a\u65f6\u5165\u7761\u548c\u8d77\u5e8a\uff0c\u5373\u4f7f\u5728\u5468\u672b\u4e5f\u8981\u6301\u4e4b\u4ee5\u6052\u3002\u8fd9\u79cd\u89c4\u5f8b\u6027\u6709\u52a9\u4fdd\u6301\u4f53\u5185\u751f\u7406\u65f6\u949f\u7684\u8282\u5f8b\u3002 [&hellip;]<\/p>\n","protected":false},"author":5186,"featured_media":25112,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[351],"tags":[20719,20720,20745],"class_list":["post-25125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-zh-hans","tag-cognitive-functions-zh-hans","tag-healthy-habits-zh-hans","tag-sleep-hygiene-zh-hans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7 - Ask The Scientists<\/title>\n<meta name=\"description\" content=\"Sleep is important for optimal physical and mental function to carry you through your day. Find out how sleep and health are connected. And learn the science of sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7 - Ask The Scientists\" \/>\n<meta property=\"og:description\" content=\"Sleep is important for optimal physical and mental function to carry you through your day. Find out how sleep and health are connected. And learn the science of sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Ask The Scientists\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/AskTheScientists\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-01T16:00:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-07-25T04:39:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jenna Templeton\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Ask_Scientists\" \/>\n<meta name=\"twitter:site\" content=\"@Ask_Scientists\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenna Templeton\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/\"},\"author\":{\"name\":\"Jenna Templeton\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#\\\/schema\\\/person\\\/b36c36970f96205baed843a64d2957ca\"},\"headline\":\"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7\",\"datePublished\":\"2018-10-01T16:00:16+00:00\",\"dateModified\":\"2022-07-25T04:39:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/\"},\"wordCount\":106,\"publisher\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/askthescientists.com\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg\",\"keywords\":[\"cognitive functions\",\"healthy habits\",\"sleep hygiene\"],\"articleSection\":[\"Nutrition Spotlight\"],\"inLanguage\":\"zh-Hans\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/\",\"name\":\"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7 - Ask The Scientists\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/askthescientists.com\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg\",\"datePublished\":\"2018-10-01T16:00:16+00:00\",\"dateModified\":\"2022-07-25T04:39:22+00:00\",\"description\":\"Sleep is important for optimal physical and mental function to carry you through your day. Find out how sleep and health are connected. And learn the science of sleep.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/#breadcrumb\"},\"inLanguage\":\"zh-Hans\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/#primaryimage\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg\",\"contentUrl\":\"https:\\\/\\\/askthescientists.com\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg\",\"width\":1024,\"height\":512,\"caption\":\"Get 7-9 hours of sleep a night\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/healthy-sleep\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#website\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/\",\"name\":\"Ask The Scientists\",\"description\":\"Your Source for Health and Science Information\",\"publisher\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"zh-Hans\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#organization\",\"name\":\"Ask the Scientists\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/cropped-Ask-the-Scientists-DNA-Logo-No-Tail.png\",\"contentUrl\":\"https:\\\/\\\/askthescientists.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/cropped-Ask-the-Scientists-DNA-Logo-No-Tail.png\",\"width\":512,\"height\":512,\"caption\":\"Ask the Scientists\"},\"image\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/AskTheScientists\",\"https:\\\/\\\/x.com\\\/Ask_Scientists\",\"https:\\\/\\\/www.instagram.com\\\/askthescientists\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCWVONlSA0I4kLEd3UKpi35A\\\/featured?view_as=public\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/#\\\/schema\\\/person\\\/b36c36970f96205baed843a64d2957ca\",\"name\":\"Jenna Templeton\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/32e1aed683b0ae3a9e64ef021b69835b927422753f235ba1ea97a3f7c5de2e22?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/32e1aed683b0ae3a9e64ef021b69835b927422753f235ba1ea97a3f7c5de2e22?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/32e1aed683b0ae3a9e64ef021b69835b927422753f235ba1ea97a3f7c5de2e22?s=96&d=mm&r=g\",\"caption\":\"Jenna Templeton\"},\"description\":\"Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion &amp; Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/zh-hans\\\/author\\\/jtempleton\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7 - Ask The Scientists","description":"Sleep is important for optimal physical and mental function to carry you through your day. Find out how sleep and health are connected. And learn the science of sleep.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/","og_locale":"en_US","og_type":"article","og_title":"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7 - Ask The Scientists","og_description":"Sleep is important for optimal physical and mental function to carry you through your day. Find out how sleep and health are connected. And learn the science of sleep.","og_url":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/","og_site_name":"Ask The Scientists","article_publisher":"https:\/\/www.facebook.com\/AskTheScientists","article_published_time":"2018-10-01T16:00:16+00:00","article_modified_time":"2022-07-25T04:39:22+00:00","og_image":[{"width":1024,"height":512,"url":"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg","type":"image\/jpeg"}],"author":"Jenna Templeton","twitter_card":"summary_large_image","twitter_creator":"@Ask_Scientists","twitter_site":"@Ask_Scientists","twitter_misc":{"Written by":"Jenna Templeton","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/#article","isPartOf":{"@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/"},"author":{"name":"Jenna Templeton","@id":"https:\/\/askthescientists.com\/zh-hans\/#\/schema\/person\/b36c36970f96205baed843a64d2957ca"},"headline":"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7","datePublished":"2018-10-01T16:00:16+00:00","dateModified":"2022-07-25T04:39:22+00:00","mainEntityOfPage":{"@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/"},"wordCount":106,"publisher":{"@id":"https:\/\/askthescientists.com\/zh-hans\/#organization"},"image":{"@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg","keywords":["cognitive functions","healthy habits","sleep hygiene"],"articleSection":["Nutrition Spotlight"],"inLanguage":"zh-Hans"},{"@type":"WebPage","@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/","url":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/","name":"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7 - Ask The Scientists","isPartOf":{"@id":"https:\/\/askthescientists.com\/zh-hans\/#website"},"primaryImageOfPage":{"@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/#primaryimage"},"image":{"@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg","datePublished":"2018-10-01T16:00:16+00:00","dateModified":"2022-07-25T04:39:22+00:00","description":"Sleep is important for optimal physical and mental function to carry you through your day. Find out how sleep and health are connected. And learn the science of sleep.","breadcrumb":{"@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/#breadcrumb"},"inLanguage":"zh-Hans","potentialAction":[{"@type":"ReadAction","target":["https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/"]}]},{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/#primaryimage","url":"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg","contentUrl":"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/08\/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg","width":1024,"height":512,"caption":"Get 7-9 hours of sleep a night"},{"@type":"BreadcrumbList","@id":"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/askthescientists.com\/zh-hans\/"},{"@type":"ListItem","position":2,"name":"\u7761\u7720\u79d1\u5b66\uff1a\u7761\u7720\u4e0e\u5065\u5eb7"}]},{"@type":"WebSite","@id":"https:\/\/askthescientists.com\/zh-hans\/#website","url":"https:\/\/askthescientists.com\/zh-hans\/","name":"Ask The Scientists","description":"Your Source for Health and Science Information","publisher":{"@id":"https:\/\/askthescientists.com\/zh-hans\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/askthescientists.com\/zh-hans\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"zh-Hans"},{"@type":"Organization","@id":"https:\/\/askthescientists.com\/zh-hans\/#organization","name":"Ask the Scientists","url":"https:\/\/askthescientists.com\/zh-hans\/","logo":{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/askthescientists.com\/zh-hans\/#\/schema\/logo\/image\/","url":"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/08\/cropped-Ask-the-Scientists-DNA-Logo-No-Tail.png","contentUrl":"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/08\/cropped-Ask-the-Scientists-DNA-Logo-No-Tail.png","width":512,"height":512,"caption":"Ask the Scientists"},"image":{"@id":"https:\/\/askthescientists.com\/zh-hans\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/AskTheScientists","https:\/\/x.com\/Ask_Scientists","https:\/\/www.instagram.com\/askthescientists\/","https:\/\/www.youtube.com\/channel\/UCWVONlSA0I4kLEd3UKpi35A\/featured?view_as=public"]},{"@type":"Person","@id":"https:\/\/askthescientists.com\/zh-hans\/#\/schema\/person\/b36c36970f96205baed843a64d2957ca","name":"Jenna Templeton","image":{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/secure.gravatar.com\/avatar\/32e1aed683b0ae3a9e64ef021b69835b927422753f235ba1ea97a3f7c5de2e22?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/32e1aed683b0ae3a9e64ef021b69835b927422753f235ba1ea97a3f7c5de2e22?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/32e1aed683b0ae3a9e64ef021b69835b927422753f235ba1ea97a3f7c5de2e22?s=96&d=mm&r=g","caption":"Jenna Templeton"},"description":"Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion &amp; Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.","url":"https:\/\/askthescientists.com\/zh-hans\/author\/jtempleton\/"}]}},"_links":{"self":[{"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/posts\/25125","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/users\/5186"}],"replies":[{"embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/comments?post=25125"}],"version-history":[{"count":0,"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/posts\/25125\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/media\/25112"}],"wp:attachment":[{"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/media?parent=25125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/categories?post=25125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hans\/wp-json\/wp\/v2\/tags?post=25125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}