{"id":71527,"date":"2022-09-06T14:30:13","date_gmt":"2022-09-06T20:30:13","guid":{"rendered":"https:\/\/askthescientists.com\/?p=71527"},"modified":"2022-09-06T13:57:13","modified_gmt":"2022-09-06T19:57:13","slug":"travel-sleep-tips","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/travel-sleep-tips\/","title":{"rendered":"\u65c5\u884c\u65f6\u7684\u7761\u7720\u5efa\u8bae\u8ba9\u60a8\u5728\u65c5\u9014\u4e2d\u83b7\u5f97\u6700\u4f73\u7761\u7720"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-71517 size-full\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/09\/AdobeStock_377951279-e1662492288357.jpeg\" alt=\"sleeping on a plane\" width=\"835\" height=\"492\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/09\/AdobeStock_377951279-e1662492288357.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/09\/AdobeStock_377951279-e1662492288357-400x236.jpeg 400w, 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href=\"https:\/\/askthescientists.com\/sleepandsenses\/\">\u60a8\u5728\u65b0\u73af\u5883\u4e2d\u7761\u89c9\u65f6\uff0c\u8eab\u4f53\u672c\u80fd\u5730\u8fdb\u5165\u9ad8\u5ea6\u8b66\u6212\u72b6\u6001\u2014\u2014\u8fd9\u662f\u4e13\u4e3a\u4fdd\u62a4\u60a8\u907f\u514d\u5371\u9669\u7684\u751f\u5b58\u672c\u80fd<\/a>\u3002\u9057\u61be\u7684\u662f\uff0c\u9ad8\u5ea6\u8b66\u6212\u72b6\u6001\u5f88\u96be\u8ba9\u60a8\u540c\u65f6\u83b7\u5f97\u9ad8\u54c1\u8d28\u7684\u7761\u7720\u3002<\/p>\n<p>\u6bcf\u4e00\u4e2a\u56e0\u7d20\u90fd\u4f1a\u5f71\u54cd\u6216\u8ba9\u60a8\u7f3a\u4e4f\u7761\u7720\u7684\u54c1\u8d28\u548c\u957f\u5ea6\u3002\u60a8\u7684\u7761\u7720\u5468\u671f\u53d7\u5230\u8fd9\u4e9b\u5e72\u6270\u540e\u4f1a\u8fdb\u4e00\u6b65\u6270\u4e71\u60a8\u7684\u751f\u7406\u65f6\u949f\u3002\u6240\u4ee5\u4e0d\u8bba\u60a8\u5728\u65c5\u884c\u65f6\u4f1a\u9047\u5230\u54ea\u4e9b\u7761\u7720\u6311\u6218\uff0c\u60a8\u7684\u76ee\u6807\u90fd\u5e94\u4e3a\u8ba9\u8eab\u4f53\u8fdb\u5165\u7b26\u5408\u60a8\u65c5\u884c\u76ee\u7684\u5730\u65f6\u533a\u7684\u65b0\u7761\u7720\u6e05\u9192\u5468\u671f\u3002<\/p>\n<h2><strong>\u9000\u9ed1\u6fc0\u7d20\u7684\u57fa\u672c\u77e5\u8bc6\uff1a\u4ecb\u7ecd\u8377\u5c14\u8499\u548c\u7761\u7720\u8865\u5145\u54c1<\/strong><\/h2>\n<p>\u5982\u4e0a\u6240\u8ff0\uff0c\u9000\u9ed1\u6fc0\u7d20\u662f<a href=\"https:\/\/askthescientists.com\/hormones\/\">\u4e00\u79cd\u4eba\u4f53\u81ea\u7136\u5408\u6210\u4ee5\u4ea7\u751f\u56f0\u610f\u7684\u8377\u5c14\u8499<\/a>\u3002\u60a8\u7684\u5927\u8111\u5904\u4e8e\u9ed1\u6697\u73af\u5883\u4e2d\u65f6\u4f1a\u5411\u677e\u679c\u4f53\u53d1\u51fa\u6307\u4ee4\uff0c\u91ca\u653e\u9000\u9ed1\u6fc0\u7d20\u4ee5\u51c6\u5907\u8fdb\u5165\u7761\u7720\u3002\u5f53\u8eab\u4f53\u611f\u53d7\u5230\u5149\u7ebf\u65f6\uff0c\u9000\u9ed1\u6fc0\u7d20\u4f1a\u505c\u6b62\u751f\u6210\uff0c\u5e2e\u52a9\u60a8\u6e05\u9192\u3002<\/p>\n<p>\u9000\u9ed1\u6fc0\u7d20\u5728\u4f53\u5185\u7531\u5927\u8111\u4e2d\u8c4c\u8c46\u5927\u5c0f\u7684\u677e\u679c\u4f53\u5408\u6210\uff0c\u4f46\u4e5f\u53ef\u4ee5\u6765\u81ea\u5316\u5408\u7269\u3002\u5b9e\u9a8c\u5ba4\u5236\u9020\u7684\u9000\u9ed1\u6fc0\u7d20\u79f0\u4e3a\u5916\u6e90\u6027\u9000\u9ed1\u6fc0\u7d20\uff0c\u901a\u5e38\u5236\u6210\u952d\u7247\u3001\u80f6\u56ca\u6216\u8f6f\u7cd6\uff0c\u5728\u5e02\u9762\u4e2d\u4f5c\u4e3a\u7761\u7720\u8865\u5145\u54c1\u9500\u552e\u3002\u98df\u7528\u8fd9\u79cd\u5f62\u5f0f\u7684\u9000\u9ed1\u6fc0\u7d20\u65f6\uff0c\u80fd\u652f\u6301\u5065\u5eb7\u7684\u7761\u7720\u3002<\/p>\n<p>\u8bfb\u5230\u8fd9\u91cc\uff0c\u5e0c\u671b\u60a8\u5df2\u7ecf\u7406\u89e3\u4e86\u9000\u9ed1\u6fc0\u7d20\u8865\u5145\u54c1\u8d77\u6548\u7684\u57fa\u7840\u77e5\u8bc6\u3002\u4f46\u60a8\u53ef\u80fd\u4ecd\u7136\u6709\u5f88\u591a\u9000\u9ed1\u6fc0\u7d20\u4e0e\u65c5\u884c\u7761\u7720\u76f8\u8054\u7684\u95ee\u9898\u3002\u5e78\u8fd0\u7684\u662f\uff0c\u6211\u4eec\u4e3a\u60a8\u63d0\u4f9b\u4e86\u4e00\u4e9b\u5e38\u89c1\u95ee\u9898\u7684\u7b54\u6848\uff1a<\/p>\n<ul>\n<li><strong>\u6211\u5e94\u8be5\u4ec0\u4e48\u65f6\u5019\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\uff1f<\/strong>\u5982\u679c\u60a8\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u8865\u5145\u54c1\uff0c\u90a3\u4e48\u63d0\u9ad8\u8840\u6db2\u4e2d\u7684\u9000\u9ed1\u6fc0\u7d20\u6c34\u5e73\u9700\u8981 30 \u5206\u949f\u5230\u4e00\u4e2a\u5c0f\u65f6\u3002\u6362\u8a00\u4e4b\uff0c\u9000\u9ed1\u6fc0\u7d20\u9700\u8981\u81f3\u5c11 30 \u5206\u949f\u624d\u80fd\u8ba9\u60a8\u611f\u5230\u774f\u5026\u3002\u6240\u4ee5\u8bf7\u76f8\u5e94\u5b89\u6392\u3002\u5982\u679c\u60a8\u77e5\u9053\u81ea\u5df1\u4f1a\u4f4f\u9152\u5e97\u6216\u7761\u5728\u4e0d\u719f\u6089\u7684\u5e8a\u4e0a\uff0c\u60a8\u53ef\u4ee5\u5c1d\u8bd5\u7761\u524d\u5927\u7ea6 30 \u5206\u949f\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u4ee5\u5b89\u629a\u60c5\u7eea\u3002\u5728\u6df1\u591c\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u53ef\u80fd\u5bfc\u81f4\u5b83\u5728\u60a8\u4f53\u5185\u505c\u7559\u65f6\u95f4\u8fc7\u4e45\uff0c\u9020\u6210\u7b2c\u4e8c\u5929\u767d\u5929\u4ecd\u660f\u660f\u6b32\u7761\u3002<\/li>\n<li><strong>\u6211\u5e94\u8be5\u4f7f\u7528\u591a\u5c11\u5242\u91cf\u7684\u9000\u9ed1\u6fc0\u7d20\uff1f<\/strong>\u9000\u9ed1\u6fc0\u7d20\u7684\u6b63\u786e\u5242\u91cf\u56e0\u4eba\u800c\u5f02\uff0c\u4f46\u901a\u5e38\u4ecb\u4e8e 1 \u5230 5 \u6beb\u514b\u3002\u8bf7\u52a1\u5fc5\u9605\u8bfb\u9000\u9ed1\u6fc0\u7d20\u7684\u4ea7\u54c1\u5305\u88c5\u67e5\u770b\u5efa\u8bae\u5242\u91cf\u3002\u82e5\u4e0d\u786e\u5b9a\uff0c\u8bf7\u4ece\u5c11\u5242\u91cf\u5f00\u59cb\u5e76\u9010\u6e10\u589e\u52a0\u5230\u9002\u5408\u60a8\u7684\u5242\u91cf\u3002<\/li>\n<li><strong>\u9000\u9ed1\u6fc0\u7d20\u7684\u6548\u679c\u4f1a\u6301\u7eed\u591a\u4e45\uff1f<\/strong>\u6bcf\u4e2a\u4eba\u7684\u8eab\u4f53\u90fd\u5404\u4e0d\u76f8\u540c\uff0c\u6240\u4ee5\u4e0d\u540c\u7684\u4eba\u4ee3\u8c22\u9000\u9ed1\u6fc0\u7d20\u7684\u901f\u5ea6\u4e5f\u4e0d\u4e00\u6837\u3002\u60a8\u53ef\u4ee5\u9884\u8bbe\u9000\u9ed1\u6fc0\u7d20\u5728\u60a8\u4f53\u5185\u505c\u7559\u5927\u7ea6\u4e94\u4e2a\u5c0f\u65f6\u3002<\/li>\n<li><strong>\u9000\u9ed1\u6fc0\u7d20\u5b89\u5168\u5417\uff1f<\/strong>\u9000\u9ed1\u6fc0\u7d20\u7531\u8eab\u4f53\u81ea\u7136\u751f\u6210\uff0c\u53ef\u5b89\u5168\u4f7f\u7528\u3002\u663e\u7136\uff0c\u9000\u9ed1\u6fc0\u7d20\u8865\u5145\u54c1\u4f1a\u9020\u6210\u774f\u5026\u2014\u2014\u6bd5\u7adf\u8fd9\u662f\u5b83\u7684\u4f5c\u7528\u2014\u2014\u56e0\u6b64\u60a8\u5e94\u8c28\u614e\u4f7f\u7528\u5e76\u907f\u514d\u5728\u4f7f\u7528\u540e\u5f00\u8f66\u3002\u9000\u9ed1\u6fc0\u7d20\u8fd8\u4f1a\u4e0e\u5176\u5b83\u836f\u7269\u53d1\u751f\u53cd\u5e94\uff0c\u6bd4\u5982\u907f\u5b55\u836f\u3001\u514d\u75ab\u6291\u5236\u836f\u7269\u548c\u6297\u6291\u90c1\u836f\u7269\uff0c\u56e0\u6b64\u8bf7\u5728\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u8865\u5145\u54c1\u4e4b\u524d\u54a8\u8be2\u60a8\u7684\u533b\u751f\u3002<\/li>\n<li><strong>\u9000\u9ed1\u6fc0\u7d20\u4f1a\u4ea7\u751f\u4f9d\u8d56\u6027\u5417\uff1f<\/strong>\u77ed\u671f\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u4ea7\u751f\u4f9d\u8d56\u7684\u53ef\u80fd\u6027\u5f88\u5c0f\u3002\u540c\u6837\uff0c\u60a8\u4e5f\u4e0d\u4f1a\u4ea7\u751f\u201c\u8010\u53d7\u6027\u201d\uff0c\u4e5f\u5c31\u662f\u8bf4\u4ea7\u751f\u76f8\u540c\u7684\u6548\u679c\u4e0d\u4f1a\u9700\u8981\u66f4\u957f\u7684\u65f6\u95f4\u3002<\/li>\n<li><strong>\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u4f1a\u4ea7\u751f\u526f\u4f5c\u7528\u5417\uff1f<\/strong>\u9664\u4e86\u774f\u5026\uff0c\u60a8\u5728\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u4e4b\u540e\u53ef\u80fd\u4f1a\u611f\u5230\u5934\u75db\u3001\u6076\u5fc3\u6216\u5934\u6655\u3002\u4e0d\u5e38\u89c1\u7684\u526f\u4f5c\u7528\u8fd8\u5305\u62ec\u6682\u65f6\u6027\u6291\u90c1\u3001\u75c9\u631b\u3001\u7126\u8651\u548c\u4f4e\u8840\u538b\u3002\u5982\u679c\u51fa\u73b0\u4e0a\u8ff0\u526f\u4f5c\u7528\uff0c\u6700\u597d\u5728\u7ee7\u7eed\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u8865\u5145\u54c1\u4e4b\u524d\u54a8\u8be2\u60a8\u7684\u533b\u751f\u3002<\/li>\n<\/ul>\n<h2><strong>\u5982\u4f55\u514b\u670d\u65f6\u5dee<\/strong><\/h2>\n<p>\u5982\u679c\u60a8\u66fe\u8de8\u65f6\u533a\u65c5\u884c\uff0c\u60a8\u53ef\u80fd\u5728\u67d0\u79cd\u7a0b\u5ea6\u4e0a\u4f53\u9a8c\u8fc7\u65f6\u5dee\u53cd\u5e94\u3002\u5f53\u8eab\u4f53\u7684\u751f\u7406\u65f6\u949f\u5904\u5728\u4e0d\u540c\u7684\u65f6\u533a\u65f6\uff0c\u5c31\u4f1a\u51fa\u73b0\u8fd9\u79cd\u73b0\u8c61\u3002\u60a8\u7684\u663c\u591c\u8282\u5f8b\u6307\u793a\u60a8\u8eab\u4f53\u5448\u73b0\u7684\u72b6\u6001\u53ef\u80fd\u4e0e\u73af\u5883\u56e0\u7d20\u2014\u2014\u6bd4\u5982\u9633\u5149\u2014\u2014\u800c\u51fa\u73b0\u5b8c\u5168\u4e0d\u540c\u7684\u72b6\u6001\u3002\u60a8\u7684\u7761\u7720\u6e05\u9192\u5468\u671f\u5f88\u5bb9\u6613\u5c31\u4f1a\u88ab\u6253\u4e71\u3002<\/p>\n<p>\u514b\u670d\u65f6\u5dee\u7684\u610f\u601d\u5176\u5b9e\u901a\u5e38\u662f\u6307\u5c3d\u5feb\u9002\u5e94\u65b0\u7684\u65f6\u533a\u3002\u8fd9\u4f1a\u5e2e\u52a9\u60a8\u5728\u767d\u5929\u4fdd\u6301\u7cbe\u529b\u5145\u6c9b\uff0c\u5728\u665a\u4e0a\u4e00\u591c\u597d\u7720\uff0c\u8ba9\u60a8\u6709\u66f4\u591a\u65f6\u95f4\u4eab\u53d7\u5f02\u56fd\u65c5\u884c\u3002\u5f53\u7136\uff0c\u8bf4\u65f6\u5bb9\u6613\u505a\u65f6\u96be\u3002<\/p>\n<p>\u7f13\u89e3\u65f6\u5dee\u6700\u6709\u6548\u7684\u505a\u6cd5\u5c31\u662f\u5f3a\u8feb\u81ea\u5df1\u8fdb\u5165\u65b0\u65f6\u533a\u7684\u65f6\u95f4\u2014\u2014\u4e0d\u8bba\u60a8\u7684\u8eab\u4f53\u662f\u5426\u60f3\u8981\u3002\u6240\u4ee5\u4e0d\u8bba\u60a8\u5728\u81ea\u5df1\u5c45\u4f4f\u65f6\u533a\u4e2d\u5c31\u5bdd\u65f6\u95f4\u901a\u5e38\u662f\u51e0\u70b9\uff0c\u60a8\u90fd\u9700\u8981\u5728\u665a\u4e0a 10 \u70b9\u5de6\u53f3\u5f00\u59cb\u51c6\u5907\u5c31\u5bdd\uff1a\u5237\u7259\u3001\u770b\u4e66\uff0c\u6700\u91cd\u8981\u7684\u662f\u4e0a\u5e8a\u7761\u89c9\u3002<\/p>\n<p>\u5982\u679c\u60a8\u96be\u4ee5\u611f\u5230\u7761\u610f\uff0c\u53ef\u4ee5\u5c1d\u8bd5\u5584\u7528\u73af\u5883\u56e0\u7d20\u3002\u8bf7\u4e00\u5b9a\u5173\u6389\u706f\uff0c\u62c9\u4e0a\u7a97\u5e18\uff0c\u5982\u679c\u53ef\u4ee5\u7684\u8bdd\u6234\u4e0a\u773c\u7f69\u3002\u8bf7\u8bb0\u4f4f\uff1a\u60a8\u7684\u751f\u7406\u65f6\u949f\u5f88\u5bb9\u6613\u53d7\u5230\u5149\u7ebf\u5f71\u54cd\u3002\u6b64\u5916\uff0c\u60a8\u53ef\u4ee5\u5728\u7761\u524d 30 &#8211; 60 \u5206\u949f\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u8865\u5145\u54c1\u3002\u60a8\u4f53\u5185\u5b58\u5728\u7684\u9000\u9ed1\u6fc0\u7d20\u5c06\u5e2e\u52a9\u60a8\u7684\u663c\u591c\u8282\u5f8b\u9002\u5e94\u65b0\u7684\u73af\u5883\u3002<\/p>\n<p>\u5728\u65e9\u4e0a\u5408\u7406\u7684\u65f6\u95f4\u8d77\u5e8a\u975e\u5e38\u5173\u952e\u3002\u61d2\u5e8a\u53ea\u4f1a\u8ba9\u8eab\u4f53\u66f4\u96be\u9002\u5e94\u3002\u95f9\u949f\u4e00\u54cd\u5c31\u62c9\u5f00\u7a97\u5e18\uff0c\u8ba9\u5149\u7ebf\u7167\u8fdb\u623f\u95f4\u3002<a href=\"https:\/\/askthescientists.com\/outdoors\/\">\u5728\u6e05\u6668\u7684\u9633\u5149\u4e0b\u6563\u6b65\u6709\u52a9\u4e8e\u6e05\u9192\u8eab\u4f53<\/a>\u3002<\/p>\n<h2><strong>\u79d1\u6280\u4e0e\u7761\u7720\uff1a\u7535\u5b50\u8bbe\u5907\u5982\u4f55\u5e2e\u52a9\u6216\u59a8\u788d\u60a8\u7684\u7761\u7720<\/strong><\/h2>\n<p>\u79d1\u6280\u5728\u73b0\u4ee3\u793e\u4f1a\u51e0\u4e4e\u65e0\u5904\u4e0d\u5728\uff0c\u5728\u65c5\u9014\u4e2d\u5e2e\u52a9\u60a8\u4eab\u53d7\u5065\u5eb7\u7684\u7761\u7720\u4e5f\u4e0d\u4f8b\u5916\u3002\u60a8\u5728\u964c\u751f\u6216\u4e0d\u8212\u670d\u7684\u73af\u5883\u4e2d\u7761\u89c9\u65f6\u53ef\u4ee5\u4f7f\u7528\u4e00\u4e9b\u5c0f\u5de5\u5177\u6765\u5e2e\u52a9\u60a8\u4eab\u6709\u5b89\u7a33\u7684\u7761\u7720\u3002<\/p>\n<p>\u957f\u65f6\u95f4\u98de\u884c\u65f6\uff0c\u8033\u585e\u548c\u964d\u566a\u8033\u673a\u7edd\u5bf9\u5927\u6709\u76ca\u5904\u3002\u7761\u7720\u65f6\u767d\u566a\u97f3\u7684\u63a8\u8350\u5206\u8d1d\u6c34\u5e73\u4ecb\u4e8e 40 \u5230 50 \u5206\u8d1d\u4e4b\u95f4\u3002\u98de\u673a\u5728\u98de\u884c\u65f6\u7684\u5185\u90e8\u566a\u97f3\u6c34\u5e73\u5927\u7ea6\u662f 80 \u5206\u8d1d\u2014\u2014\u8fd9\u4e2a\u97f3\u91cf\u5e76\u4e0d\u6709\u5229\u7761\u7720\u3002<\/p>\n<p>\u964d\u566a\u8033\u673a\u6700\u591a\u80fd\u5c06\u5916\u6765\u566a\u97f3\u964d\u4f4e 45 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\uff08\u767d\u566a\u97f3\u4e0e\u7c89\u566a\u97f3\u7684\u54c1\u8d28\u7565\u6709\u5dee\u522b\uff0c\u56e0\u6b64\u4f1a\u4ea7\u751f\u533a\u522b\uff0c\u4f46\u4e24\u79cd\u673a\u5668\u7684\u8fd0\u4f5c\u539f\u7406\u975e\u5e38\u76f8\u4f3c\u3002\uff09<\/p>\n<p>\u5373\u4f7f\u79d1\u6280\u80fd\u5e2e\u52a9\u60a8\u5728\u65c5\u884c\u4e2d\u719f\u7761\uff0c\u4f46\u60a8\u4ecd\u9700\u6ce8\u610f\u4ee5\u4e0b\u51e0\u70b9\u3002<a href=\"https:\/\/askthescientists.com\/technology-sleep\/\">\u8f83\u4eae\u7684\u5c4f\u5e55\uff08\u7535\u89c6\u3001\u5e73\u677f\u7535\u8111\u6216\u624b\u673a\uff09\u4e0d\u9002\u5408\u5728\u7761\u524d\u4f7f\u7528\uff0c\u4e0d\u8bba\u60a8\u6240\u5904\u54ea\u4e2a\u65f6\u533a\u6216\u7761\u5728\u54ea\u5f20\u5e8a\u4e0a<\/a>\u3002\u826f\u597d\u7684\u7761\u7720\u536b\u751f\u4e60\u60ef\u5efa\u8bae\u60a8\u5728\u8ba1\u5212\u5165\u7761\u524d\u4e24\u5c0f\u65f6\u5173\u6389\u5c4f\u5e55\u3002<\/p>\n<h2><strong>\u5728\u4e0b\u4e00\u6b21\u65c5\u884c\u65f6\u8fd0\u7528\u65c5\u884c\u7761\u7720\u5efa\u8bae<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/travel-health-benefits\/\">\u5047\u671f\u662f\u653e\u677e\u3001\u5145\u7535\uff0c\u5e76\u4ece\u5fd9\u788c\u7684\u65e5\u5e38\u7410\u4e8b\u4e2d\u4fee\u6574\u7684\u673a\u4f1a<\/a>\u3002\u5728\u5916\u5730\u4f11\u606f\u5145\u5206\u662f\u611f\u89c9\u795e\u6e05\u6c14\u723d\u5e76\u6062\u590d\u6d3b\u529b\u7684\u91cd\u8981\u90e8\u5206\u2014\u2014\u800c\u4e14\u5145\u6c9b\u7684\u4f53\u529b\u4e5f\u80fd\u8ba9\u60a8\u5145\u5206\u4eab\u53d7\u65c5\u884c\u4e2d\u7684\u63a2\u9669\u3002\u5584\u7528\u751f\u7406\u65f6\u949f\u7684\u77e5\u8bc6\u548c\u65c5\u884c\u5efa\u8bae\uff08\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8fd0\u7528\uff09\uff0c\u5728\u5047\u671f\u4e2d\u4eab\u53d7\u6700\u68d2\u7684\u4f53\u9a8c\u3002<\/p>\n<div  class='togglecontainer av-16hm9f6-6e2aa67dc94264684367a08d52a906c2  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-oc2qoi-dd0041ea8b77ab8e1ac75e1d09089cdc'  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.healthline.com\/health\/how-long-does-melatonin-last#how-to-use\">https:\/\/www.healthline.com\/health\/how-long-does-melatonin-last#how-to-use<\/a><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/melatonin-side-effects\/faq-20057874\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/melatonin-side-effects\/faq-20057874<\/a><\/p>\n<p><a href=\"https:\/\/forbes.com\/sites\/christopherelliott\/2019\/11\/23\/how-to-sleep-on-a-flight-like-a-pro\/?sh=5374183b4d7a\">https:\/\/forbes.com\/sites\/christopherelliott\/2019\/11\/23\/how-to-sleep-on-a-flight-like-a-pro\/?sh=5374183b4d7a<\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/sleep-disorders\/features\/how-to-sleep-better-traveling\">https:\/\/www.webmd.com\/sleep-disorders\/features\/how-to-sleep-better-traveling<\/a><\/p>\n<p><a href=\"https:\/\/www.sleepfoundation.org\/travel-and-sleep\/how-to-get-over-jet-lag\">https:\/\/www.sleepfoundation.org\/travel-and-sleep\/how-to-get-over-jet-lag<\/a><\/p>\n<p><a href=\"https:\/\/www.sleepfoundation.org\/circadian-rhythm\">https:\/\/www.sleepfoundation.org\/circadian-rhythm<\/a><\/p>\n<p><a href=\"https:\/\/www.sleepfoundation.org\/melatonin\">https:\/\/www.sleepfoundation.org\/melatonin<\/a><\/p>\n<p><a href=\"https:\/\/www.soundsleephealth.com\/why-is-it-hard-to-fall-asleep-away-from-home\/\">https:\/\/www.soundsleephealth.com\/why-is-it-hard-to-fall-asleep-away-from-home\/<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u6ca1\u6709\u4ec0\u4e48\u80fd\u6bd4\u5f97\u4e0a\u6f2b\u957f\u800c\u75b2\u60eb\u7684\u4e00\u5929\u7ed3\u675f\u540e\u4e00\u5934\u683d\u8fdb\u5e8a\u4e0a\u6c89\u6c89\u5165\u7761\u4e86\u3002\u9057\u61be\u7684\u662f\uff0c\u65c5\u884c\u65f6\u83b7\u5f97\u5145\u8db3\u7684\u7761\u7720\u4e5f\u6210\u4e3a\u4e86\u5962\u4f88\u7684\u6e34\u671b\u3002\u4f46\u8fd9\u5e76\u4e0d\u610f\u5473\u7740\u60a8\u4e00\u5b9a\u8981\u5728\u65c5\u884c\u65f6\u820d\u5f03\u9ad8\u54c1\u8d28\u7684\u7761\u7720\u3002 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