{"id":21251,"date":"2018-07-23T10:00:57","date_gmt":"2018-07-23T16:00:57","guid":{"rendered":"https:\/\/askthescientists.com\/?p=21251"},"modified":"2018-07-09T10:56:51","modified_gmt":"2018-07-09T16:56:51","slug":"circadian-rhythms","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/circadian-rhythms\/","title":{"rendered":"\u665d\u591c\u7bc0\u5f8b\u5e36\u52d5\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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100vw, 835px\" \/><\/p>\n<p>\u60a8\u6709\u6c92\u6709\u60f3\u904e\u662f\u4ec0\u9ebc\u9a45\u4f7f\u718a\u985e\u5728\u51ac\u7720\u4e4b\u524d\u5148\u589e\u52a0\u9ad4\u91cd\uff1f\u6216\u8005\uff0c\u5728\u66f4\u79c1\u4eba\u7684\u5c64\u9762\u4f86\u770b\uff0c\u70ba\u4ec0\u9ebc\u60a8\u597d\u50cf\u6703\u5728\u5bd2\u51b7\u5b63\u7bc0\u4f86\u81e8\u4e4b\u524d\u8b8a\u80d6\u4e00\u4e9b\uff1f\u665d\u591c\u7bc0\u5f8b\u4e0d\u50c5\u6703\u5f71\u97ff\u6bcf\u5929\u7684\u4f5c\u606f\uff0c\u4ed6\u5011\u4e5f\u6703\u5f71\u97ff\u5b63\u7bc0\u6027\u7684\u4f5c\u606f\uff0c\u6bd4\u5982\u98f2\u98df\u72c0\u6cc1\u3002<\/p>\n<p>\u60a8\u53ef\u80fd\u6703\u767c\u73fe\u5176\u4ed6\u5b63\u7bc0\u6027\u7684\u5faa\u74b0\uff0c\u6bd4\u5982\u60c5\u7dd2\u4e0a\u548c\u884c\u70ba\u4e0a\u7684\u8b8a\u5316\u3002\u5728\u5bd2\u51b7\u3001\u9670\u6697\u800c\u6f6e\u6fd5\u7684\u5929\u6c23\u88e1\uff0c\u60a8\u53ef\u80fd\u6703\u767c\u73fe\u81ea\u5df1\u901a\u5e38\u66f4\u5bb9\u6613\u611f\u5230\u75b2\u5026\u3002\u6709\u4e9b\u4eba\u5728\u6eab\u6696\u800c\u967d\u5149\u660e\u5a9a\u7684\u5b63\u7bc0\u88e1\u6703\u6709\u8f83\u6109\u5feb\u7684\u5fc3\u60c5\u3002\u6709\u4e00\u4e9b\u52d5\u7269\u884c\u70ba\uff0c\u4f8b\u5982\u9077\u79fb\u3001\u51ac\u7720\u548c\u7e41\u6b96\u7b49\uff0c\u4e5f\u662f\u5b63\u7bc0\u6027\u665d\u591c\u7bc0\u5f8b\u7684\u597d\u4f8b\u5b50\u3002<\/p>\n<h2><strong>\u60a8\u7684\u5065\u5eb7\u53d6\u6c7a\u65bc\u60a8\u7684\u665d\u591c\u7bc0\u5f8b<\/strong><\/h2>\n<p>\u8a31\u591a\u7814\u7a76\u986f\u793a\uff0c\u64fe\u4e82\u65e5\u5e38\u7bc0\u5f8b\u6703\u5c0d\u5065\u5eb7\u7522\u751f\u8ca0\u9762\u5f71\u97ff\uff1b\u4fdd\u6301\u826f\u597d\u7684\u4f5c\u606f\u898f\u5f8b\uff08\u4ee5\u56fa\u5b9a\u7684\u7761\u7720\u3001\u6e05\u9192\u548c\u7528\u9910\u6642\u9593\u70ba\u4e3b\u8ef8\uff09\u80fd\u5c0d\u4eba\u9ad4\u7522\u751f\u6b63\u9762\u7684\u5f71\u97ff\u3002<\/p>\n<p>\u4fdd\u8b77\u60a8\u7684\u81ea\u7136\u665d\u591c\u7bc0\u5f8b\u5c0d\u5168\u4eba\u7684\u5065\u5eb7\u548c\u5e78\u798f\u5f88\u91cd\u8981\u3002\u8209\u4f8b\u4f86\u8aaa\uff0c\u665d\u591c\u7bc0\u5f8b\u53ef\u4ee5\u5f71\u97ff\u7761\u7720\u8207\u6e05\u9192\u7684\u9031\u671f\u3001\u8cc0\u723e\u8499\u5206\u6ccc\u3001\u6d88\u5316\uff0c\u4e26\u80fd\u7dad\u6301\u6b63\u5e38\u7684\u8840\u58d3\u3001\u98e2\u9913\u611f\u548c\u9ad4\u6eab\u7b49\u3002<\/p>\n<p>\u665d\u591c\u7bc0\u5f8b\u7684\u7d0a\u4e82\uff08\u56e0\u8f2a\u73ed\u3001\u51fa\u5dee\u3001\u67d0\u4e9b\u5f62\u5f0f\u7684\u5931\u660e\u548c\u8a31\u591a\u75be\u75c5\u72c0\u614b\u5f15\u8d77\u7684\uff09\uff0c\u6703\u4f7f\u5065\u5eb7\u5411\u4e0d\u5229\u7684\u72c0\u6cc1\u767c\u5c55\u3002\u9019\u5305\u62ec\u7761\u7720\u969c\u7919\u3001\u80a5\u80d6\u3001\u5fc3\u7406\u5065\u5eb7\u554f\u984c\u548c\u5176\u4ed6\u6162\u6027\u75c5\u7b49\u3002<\/p>\n<p>\u4e0d\u904e\uff0c\u60a8\u7684\u751f\u6d3b\u65b9\u5f0f\u53ef\u5e6b\u52a9\u60a8\u4fdd\u6301\u56fa\u5b9a\u4f5c\u606f\u3002\u8981<a href=\"https:\/\/askthescientists.com\/zh-hant\/pillars-of-wellness\/\">\u990a\u6210\u5065\u5eb7\u751f\u6d3b\u65b9\u5f0f\u7684\u76f8\u95dc\u56e0\u7d20<\/a>\u6709\u5f88\u591a\uff0c\u7dad\u6301\u56fa\u5b9a\u7684\u4f5c\u606f\uff0c\u9032\u800c\u990a\u6210\u5065\u5eb7\u7684\u7fd2\u6163\uff0c\u90fd\u6709\u52a9\u7a69\u5b9a\u60a8\u7684\u751f\u7406\u7bc0\u5f8b\uff0c\u4e26\u5e6b\u52a9\u60a8\u9054\u5230\u7406\u60f3\u7684\u5065\u5eb7\u72c0\u614b\u3002<\/p>\n<h2><strong>\u5065\u5eb7\u7684\u665d\u591c\u7bc0\u5f8b\u662f\u4e00\u591c\u597d\u7720\u7684\u8981\u7d20<\/strong><\/h2>\n<p>\u8b93\u6211\u5011\u7279\u5225\u8ac7\u8ac7\u665d\u591c\u7bc0\u5f8b\u6240\u727d\u52d5\u7684\u4e8b\u60c5\u4e2d\u6700\u91cd\u8981\u4e00\u74b0\uff1a\u7761\u7720\u3002<\/p>\n<p>\u898f\u5f8b\u7684\u7761\u7720\u9031\u671f\uff0c\u5c0d\u8eab\u5fc3\u90fd\u6709\u76ca\u8655\u3002\u5145\u8db3\u3001\u898f\u5f8b\u7684\u7761\u7720\u80fd\u6539\u5584\u6ce8\u610f\u529b\u548c\u5354\u8abf\u6027\u3002\u5c31\u8eab\u9ad4\u5c64\u9762\u4f86\u8aaa\uff0c\u60a8\u7684\u8eab\u9ad4\u5728\u7761\u7720\u671f\u9593\u6703\u9032\u884c\u5927\u91cf\u7684\u5b9a\u671f\u7dad\u4fee\u548c\u4fdd\u990a\uff1b\u800c\u7761\u7720\u4e0d\u8db3\u6703\u5c0e\u81f4\u9ad4\u91cd\u589e\u52a0\u3001\u514d\u75ab\u529f\u80fd\u53d7\u640d\uff0c\u4e5f\u6703\u63d0\u9ad8\u7522\u751f\u5404\u7a2e\u5065\u5eb7\u554f\u984c\u7684\u98a8\u96aa\u3002<\/p>\n<p>\u7531\u65bc\u60a8\u7684\u8eab\u9ad4\u6709\u4e00\u500b\u904b\u8f49\u4e2d\u7684\u751f\u7269\u6642\u9418\uff0c\u5b83\u6703\u63a7\u5236\u4e00\u500b\u57fa\u672c\u7684\u72c0\u614b\uff0c\u4e5f\u5c31\u662f\u60a8\u4f55\u6642\u60f3\u7761\u3001\u4f55\u6642\u9192\u4f86\u3002\u9019\u4e9b\u7bc0\u5f8b\u80fd\u5e6b\u52a9\u60a8\u6bcf\u5929\u5728\u540c\u4e00\u6642\u9593\u5165\u7761\uff0c\u4e26\u4fdd\u6301\u7761\u7720\u72c0\u614b\uff1b\u5b83\u5011\u4e5f\u53ef\u4ee5\u5e6b\u52a9\u8eab\u9ad4\u5728\u65e9\u4e0a\u628a\u60a8\u559a\u9192\uff0c\u4e26\u555f\u52d5\u751f\u7406\u958b\u95dc\uff0c\u91cb\u653e\u60a8\u65e5\u5e38\u4f5c\u606f\u6240\u9700\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u5728\u767d\u5929\u6642\uff0c\u60a8\u7684\u8eab\u9ad4\u6703\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u751f\u7522\uff0c\u9019\u7a2e\u6771\u897f\u901a\u5e38\u88ab\u7a31\u70ba\u7761\u7720<a href=\"https:\/\/askthescientists.com\/zh-hant\/hormones\/\">\u6fc0\u7d20<\/a>\u3002\u5230\u4e86\u665a\u4e0a\uff0c\u7576\u4e0d\u518d\u6709\u5149\u7dda\u523a\u6fc0\u60a8\u7684\u773c\u7403\u6642\uff0c\u60a8\u7684\u8eab\u9ad4\u6703\u958b\u59cb\u7522\u751f\u892a\u9ed1\u6fc0\u7d20\u3002\u9019\u7a2e\u6fc0\u7d20\u6703\u964d\u4f4e\u4eba\u9ad4\u7684\u8b66\u89ba\u6027\uff0c\u4f7f\u60a8\u611f\u5230\u660f\u660f\u6b32\u7761\uff0c\u4e26\u5e6b\u52a9\u60a8\u5165\u7761\u3002\u665d\u591c\u7bc0\u5f8b\u5247\u6703\u9032\u4e00\u6b65\u5e6b\u52a9\u60a8\u4fdd\u6301\u7761\u7720\u72c0\u614b\uff0c\u4e26\u6539\u8b8a\u6d88\u5316\u901f\u5ea6\u4f86\u6e1b\u5c11\u60a8\u5728\u534a\u591c\u7684\u5982\u5ec1\u9700\u6c42\uff0c\u540c\u6642\u4e5f\u6703\u964d\u4f4e\u9ad4\u6eab\u4f86\u6e1b\u7de9\u65b0\u9673\u4ee3\u8b1d\u3002<\/p>\n<p>\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u5927\u591a\u6578\u7684\u7761\u7720\u5c08\u5bb6\u90fd\u8a8d\u540c\uff0c\u60a8\u61c9\u8a72\u7761\u5728\u4e00\u500b\u6dbc\u723d\u9ed1\u6697\u7684\u623f\u9593\u88e1\u3002<\/p>\n<p>\u4f46\u662f\u5348\u4f11\u600e\u9ebc\u8fa6\u5462\uff1f\u5b83\u5011\u8a72\u5982\u4f55\u6b78\u5165\u665d\u591c\u7bc0\u5f8b\u88e1\uff1f\u96d6\u7136\u4e0d\u53d7\u892a\u9ed1\u6fc0\u7d20\u5f71\u97ff\uff0c\u4f46\u5348\u4f11\u4ecd\u7136\u9069\u5408\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u3002\u5c31\u50cf\u591c\u665a\u7684\u7761\u7720\u4e00\u6a23\uff0c\u5348\u7761\u53ef\u4ee5\u8b93\u60a8\u7cbe\u529b\u5145\u6c9b\u3001\u66f4\u6709\u5c08\u6ce8\u529b\u3002\u5efa\u8b70\u63a1\u7528\u77ed\u66ab\uff08\u5c11\u65bc30\u5206\u9418\uff09\u5145\u96fb\u5f0f\u7684\u5348\u7761\uff0c\u4ee5\u514d\u56e0\u5348\u7761\u904e\u4e45\u800c\u7834\u58de\u60a8\u7684\u6b63\u5e38\u7761\u7720\u9031\u671f\u3002<\/p>\n<p>\u5348\u7761\u53ef\u80fd\u4e0d\u6703\u5f71\u97ff\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u3002\u4f46\u662f\u67d0\u4e9b\u73fe\u4ee3\u6587\u5316\u548c\u751f\u6d3b\u65b9\u5f0f\u6703\u8b93\u60a8\u8207\u751f\u7406\u6642\u9418\u4e92\u76f8\u6297\u8861\u3002\u642d\u98db\u6a5f\u53ef\u4ee5\u8b93\u60a8\u5feb\u901f\u8de8\u8d8a\u5168\u7403\u591a\u500b\u6642\u5340\uff0c\u4f46\u9019\u53ef\u80fd\u6703\u8b93\u60a8\u8207\u751f\u7406\u6642\u9418\u4e0d\u540c\u8abf\uff0c\u901a\u5e38\u6211\u5011\u7a31\u9019\u70ba\u300c\u6642\u5dee\u300d\uff0c\u4ee5\u4e0b\u60a8\u6703\u8b80\u5230\u66f4\u591a\u5e38\u898b\u7684\u5e72\u64fe\u56e0\u7d20\u3002<\/p>\n<h2><strong>\u665d\u591c\u7bc0\u5f8b\u7d0a\u4e82\u7684<\/strong><strong>4<\/strong><strong>\u7a2e\u5e38\u898b\u56e0\u7d20<\/strong><\/h2>\n<h3><strong>1. <\/strong><strong>\u85e5\u7269\u548c\u9152\u7cbe\u6703\u5e72\u64fe\u60a8\u7684\u751f\u7406\u6642\u9418<\/strong><\/h3>\n<p>\u4e0d\u8ad6\u5408\u6cd5\u6216\u975e\u6cd5\u85e5\u7269\uff0c\u90fd\u5c0d\u4e2d\u6a1e\u795e\u7d93\u7cfb\u7d71\u6709\u5f88\u5f37\u7684\u5f71\u97ff\u3002\u96d6\u7136\u5f71\u97ff\u7bc4\u570d\u53ef\u80fd\u662f\u6240\u6709\u985e\u578b\u7684\u665d\u591c\u7bc0\u5f8b\uff0c\u4f46\u7761\u7720\u662f\u5176\u4e2d\u6700\u660e\u986f\u7684\u4e00\u7a2e\u3002\u4f8b\u5982\uff0c\u5496\u5561\u56e0\u662f\u4e00\u7a2e\u523a\u6fc0\u7269\uff0c\u53ef\u4ee5\u7834\u58de\u4e26\u5ef6\u9072\u6b63\u5e38\u7684\u7761\u7720\u9031\u671f\u3002\u9152\u985e\u53ef\u4ee5\u505a\u7684\u4e8b\u60c5\u6070\u597d\u76f8\u53cd\uff0c\u5b83\u8b93\u60a8\u75b2\u52de\uff1b\u4f46\u540c\u6642\uff0c\u5b83\u4e5f\u6703\u8b93\u60a8\u7121\u6cd5\u9032\u5165\u6df1\u6c88\u800c\u5b89\u5be7\u7684\u7761\u7720\u3002<\/p>\n<p>\u85e5\u7269\u6feb\u7528\u5c0d\u665d\u591c\u7bc0\u5f8b\u7279\u5225\u6709\u5371\u5bb3\uff0c\u5373\u4f7f\u662f\u55ae\u6b21\u7684\u6feb\u7528\uff0c\u4e5f\u53ef\u80fd\u6703\u7834\u58de\u7761\u7720\u9031\u671f\uff0c\u5c0e\u81f4\u9032\u4e00\u6b65\u7684\u6feb\u7528\u548c\u6210\u766e\u3002\u85e5\u7269\u6feb\u7528\u9084\u6703\u5c0e\u81f4\u9577\u671f\u7834\u58de\u665d\u591c\u7bc0\u5f8b\uff0c\u9019\u60c5\u6cc1\u5373\u4f7f\u5728\u60a8\u6212\u9664\u85e5\u766e\u5f8c\u4ecd\u6703\u6301\u7e8c\u5b58\u5728\u3002<\/p>\n<p>\u4efb\u4f55\u985e\u578b\u7684\u85e5\u7269\uff0c\u5305\u62ec\u8655\u65b9\u85e5\uff0c\u90fd\u6709\u53ef\u80fd\u6703\u7834\u58de\u7bc0\u5f8b\u3002\u4f46\u867d\u7136\u5982\u6b64\uff0c\u60a8\u4e5f\u4e0d\u61c9\u8a72\u81ea\u884c\u505c\u6b62\u670d\u7528\u60a8\u7684\u8655\u65b9\u85e5\uff0c\u800c\u61c9\u8a72\u8207\u60a8\u7684\u91ab\u751f\u548c\u85e5\u5291\u5e2b\u5408\u4f5c\uff0c\u8b93\u4ed6\u5011\u5e6b\u52a9\u60a8\u78ba\u5b9a\u670d\u85e5\u6642\u6a5f\u548c\u5176\u4ed6\u751f\u6d3b\u65b9\u5f0f\u7684\u8b8a\u5316\uff0c\u4ee5\u7dad\u6301\u60a8\u7684\u751f\u7406\u7bc0\u5f8b\u548c\u826f\u597d\u5065\u5eb7\u3002<\/p>\n<h3><strong>2. <\/strong><strong>\u4eba\u5de5\u7167\u660e\u5c0d\u60a8\u7684\u65e5\u5e38\u7bc0\u5f8b\u4e26\u4e0d\u597d<\/strong><\/h3>\n<p>\u60a8\u7684\u773c\u775b\u53ef\u80fd\u4e0d\u6703\u53bb\u6ce8\u610f\u81ea\u7136\u5149\u548c\u4eba\u9020\u5149\u7684\u5340\u5225\uff0c\u4f46\u662f\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u537b\u6703\u5340\u5206\u5149\u7684\u985e\u578b\u3002\u6839\u64da\u6642\u6a5f\u548c\u8272\u5f69\u7684\u4e0d\u540c\uff0c\u4eba\u9020\u5149\u53ef\u4ee5\u5ef6\u9577\u6216\u7e2e\u77ed\u60a8\u81ea\u7136\u7684\u751f\u6d3b\u7bc0\u5f8b\u3002<\/p>\n<p>\u6ce2\u9577\u8f03\u77ed\u7684\u5149\u7dda\uff0c\u4f8b\u5982\u85cd\u5149\u548c\u7d2b\u5916\u7dda\uff0c\u5c0d\u60a8\u7684\u751f\u7269\u9031\u671f\u7279\u5225\u6709\u5bb3\uff0c\u9019\u4e9b\u6ce2\u9577\u6703\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u7522\u751f\u3002\u8a18\u4f4f\uff0c\u892a\u9ed1\u6fc0\u7d20\u662f\u8f14\u52a9\u60a8\u7761\u7720\u7684\u6fc0\u7d20\u3002\u5728\u5bb6\u4e2d\u3001\u96fb\u8996\u3001\u624b\u6a5f\u6216\u96fb\u8166\u87a2\u5e55\u4e0a\u7684\u71c8\u5149\uff0c\u90fd\u6703\u5c0d\u60a8\u7684\u892a\u9ed1\u6fc0\u7d20\u7522\u91cf\u9020\u6210\u8ca0\u9762\u5f71\u97ff\u3002<\/p>\n<p>\u7576\u60a8\u6bcf\u665a\u6e96\u5099\u7761\u89ba\u6642\uff0c\u8acb\u8a66\u8457\u5148\u95dc\u9589\u60a8\u7684\u6578\u4f4d\u87a2\u5e55\u3002\u53e6\u4e00\u7a2e\u4f5c\u6cd5\u662f\uff0c\u73fe\u5728\u8a31\u591a\u624b\u6a5f\u548c\u96fb\u8166\u90fd\u6709\u4e00\u500b\u300c\u591c\u9593\u300d\u529f\u80fd\u9078\u9805\uff0c\u6703\u4f7f\u87a2\u5e55\u8b8a\u5f97\u8f03\u6696\u548c\uff0c\u4e26\u6e1b\u5c11\u5176\u85cd\u5149\u7684\u8f38\u51fa\u3002<\/p>\n<h3><strong>3. \u503c\u591c\u73ed\u5c0d\u665d\u591c\u7bc0\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\u5c0d\u65bc\u9019\u7a2e\u7834\u58de\u53ef\u80fd\u6c92\u6709\u592a\u591a\u7684\u4e3b\u5c0e\u6b0a\u3002<\/p>\n<p>\u591c\u73ed\u5de5\u4f5c\u6703\u591a\u65b9\u9762\u7834\u58de\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u3002\u5728\u60a8\u61c9\u8a72\u719f\u7761\u7684\u6642\u9593\u88e1\uff0c\u60a8\u5fc5\u9808\u5de5\u4f5c\uff1b\u800c\u7576\u60a8\u7684\u8eab\u9ad4\u61c9\u8a72\u9192\u8457\u6642\u537b\u5fc5\u9808\u7761\u89ba\uff0c\u4e26\u4e14\u60a8\u4e00\u592924\u5c0f\u6642\u90fd\u88ab\u4eba\u9020\u5149\u8ddf\u967d\u5149\u5305\u570d\u8457\u3002<\/p>\n<p>\u6709\u5e7e\u4ef6\u4e8b\u53ef\u4ee5\u8b93\u60a8\u5728\u503c\u591c\u73ed\u7684\u72c0\u614b\u4e0b\uff0c\u4ecd\u80fd\u5efa\u7acb\u4e00\u500b\u5065\u5eb7\u7684\u65e5\u5e38\u4f5c\u606f\uff1a<\/p>\n<ul>\n<li>\u7167\u8868\u64cd\u8ab2\u3002\u6bcf\u5929\u90fd\u8981\u5728\u76f8\u540c\u7684\u6642\u9593\u7761\u89ba\u3001\u8d77\u5e8a\u3002<\/li>\n<li>\u6253\u9020\u4e00\u500b\u9ed1\u6697\u7684\u7761\u7720\u74b0\u5883\u3002\u4f7f\u7528\u767e\u8449\u7a97\u3001\u906e\u5149\u7c3e\u3001\u6216\u60f3\u8fa6\u6cd5\u906e\u853d\u967d\u5149\u6652\u5165\u7a97\u6236\uff1b\u628a\u6bdb\u5dfe\u585e\u5728\u4e0b\u65b9\u9580\u7e2b\u88e1\uff1b\u76e1\u4e00\u5207\u53ef\u80fd\u8b93\u5c4b\u5167\u7684\u611f\u89ba\u50cf\u662f\u591c\u665a\u3002<\/li>\n<li>\u4e5f\u8a31\u53ef\u4ee5\u88dc\u5145\u4e00\u9ede\u892a\u9ed1\u6fc0\u7d20\u3002\u5c0d\u65bc\u8f2a\u73ed\u5de5\u4f5c\u8005\u4f86\u8aaa\uff0c\u88dc\u5145\u892a\u9ed1\u6fc0\u7d20\u53ef\u4ee5\u8f14\u52a9\u7dad\u6301\u60a8\u8eab\u9ad4\u7684\u81ea\u7136\u665d\u591c\u7bc0\u5f8b\u3002*<\/li>\n<\/ul>\n<h3><strong>4. <\/strong><strong>\u5118\u91cf\u914d\u5408\u7576\u5730\u4f5c\u606f\uff0c\u4ee5\u5c0d\u6297\u6642\u5dee\u7684\u5f71\u97ff<\/strong><\/h3>\n<p>\u5982\u679c\u60a8\u66fe\u7d93\u8de8\u8d8a\u597d\u5e7e\u500b\u6642\u5340\u65c5\u884c\uff0c\u60a8\u5c31\u6703\u77e5\u9053\u6642\u5dee\u662f\u4ec0\u9ebc\u611f\u89ba\u3002\u7576\u60a8\u9700\u8981\u7cbe\u529b\u5145\u6c9b\u6642\uff0c\u5b83\u537b\u8b93\u60a8\u611f\u5230\u75b2\u5026\uff1b\u6216\u8005\u5bb3\u60a8\u6574\u665a\u7761\u4e0d\u8457\u89ba\u3002\u822a\u7a7a\u516c\u53f8\u7684\u98db\u884c\u54e1\u3001\u6a5f\u7d44\u4eba\u54e1\u548c\u7d93\u5e38\u51fa\u5dee\u7684\u5546\u52d9\u4eba\u58eb\uff0c\u90fd\u975e\u5e38\u719f\u6089\u9019\u4e9b\u611f\u53d7\u3002\u5728\u6975\u7aef\u60c5\u6cc1\u4e0b\uff0c\u6703\u9020\u6210\u6301\u7e8c\u6027\u75b2\u5026\uff0c\u800c\u4e14\u6703\u5c0e\u81f4\u9577\u671f\u7761\u7720\u4e0d\u4f73\u3002<\/p>\n<p>\u61c9\u5c0d\u6642\u5dee\u7684\u6700\u4f73\u65b9\u6cd5\u4e4b\u4e00\u5c31\u662f\u5805\u6301\u914d\u5408\u7576\u5730\u4f5c\u606f\u3002\u60a8\u53ef\u80fd\u525b\u525b\u98db\u4e8610\u5c0f\u6642\uff0c\u4e0b\u6a5f\u6e96\u5099\u53bb\u7761\u89ba\uff0c\u4f46\u7576\u5730\u73fe\u5728\u624d\u5230\u4e2d\u5348\uff0c\u90a3\u5c31\u8acb\u60a8\u76e1\u53ef\u80fd\u4fdd\u6301\u6e05\u9192\u3002\u60a8\u53ef\u4ee5\u8f15\u9b06\u4e00\u9ede\u904e\u9019\u7b2c\u4e00\u5929\uff0c\u4f46\u5343\u842c\u4e0d\u8981\u53bb\u7761\u89ba\uff0c\u8981\u5805\u6301\u5230\u591c\u665a\u4f86\u81e8\u3002<\/p>\n<p>\u6216\u8005\uff0c\u7531\u65bc\u6642\u5340\u8b8a\u5316\uff0c\u60a8\u53ef\u80fd\u5df2\u7d93\u7761\u5920\u4e86\uff0c\u4f46\u7576\u5730\u76ee\u524d\u662f\u7761\u89ba\u6642\u9593\u3002\u5982\u679c\u60a8\u5f80\u6771\u98db\u904e\u5e7e\u500b\u6642\u5340\uff0c\u5c31\u5f88\u53ef\u80fd\u9047\u5230\u9019\u7a2e\u60c5\u6cc1\u3002\u9019\u7a2e\u6642\u5019\uff0c\u8acb\u76e1\u91cf\u5728\u60a8\u767b\u6a5f\u7576\u65e5\u65e9\u9ede\u8d77\u5e8a\uff0c\u4e14\u907f\u514d\u5728\u98db\u6a5f\u4e0a\u7761\u89ba\u3002\u9019\u5c07\u6709\u52a9\u65bc\u5e73\u79fb\u60a8\u7684\u6e05\u9192\u6642\u6bb5\uff0c\u8b93\u5b83\u76e1\u91cf\u80fd\u914d\u5408\u76ee\u7684\u5730\u6642\u5340\u7684\u4f5c\u606f\u3002<\/p>\n<p>\u5728\u4e0a\u8ff0\u4efb\u4f55\u4e00\u7a2e\u60c5\u6cc1\u4e0b\uff0c\u5728\u60a8\u8a08\u5283\u5165\u7761\u524d\u5927\u7d04\u4e00\u5c0f\u6642\uff0c\u5148\u88dc\u5145\u4e00\u9ede\u892a\u9ed1\u6fc0\u7d20\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5c07\u665d\u591c\u7bc0\u5f8b\u8abf\u5411\u7576\u5730\u6642\u5340*\u3002\u9019\u5c07\u5e6b\u52a9\u60a8\u611f\u5230\u7cbe\u529b\u5145\u6c9b\uff0c\u4e26\u96a8\u6642\u6e96\u5099\u597d\u61c9\u4ed8\u6642\u5dee\u3002<\/p>\n<h2><strong>\u4fdd\u6301\u65e5\u591c\u7bc0\u5f8b<\/strong><\/h2>\n<p>\u6b63\u5982\u60a8\u6240\u770b\u5230\u7684\uff0c\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u662f\u6975\u70ba\u91cd\u8981\u7684\u3002\u4f46\u5728\u63a2\u8a0e\u5982\u4f55\u5be6\u73fe\u7406\u60f3\u5065\u5eb7\u6642\uff0c\u4ed6\u5011\u537b\u88ab\u5ffd\u7565\u4e86\u3002\u60a8\u5df2\u7d93\u770b\u5230\u5b83\u5011\u5982\u4f55\u5f71\u97ff\u60a8\u7684\u751f\u6d3b\uff0c\u4ee5\u53ca\u60a8\u7684\u751f\u6d3b\u5982\u4f55\u5f71\u97ff\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u3002\u8acb\u76e1\u60a8\u6240\u80fd\u4fdd\u8b77\u60a8\u7684\u81ea\u7136\u9031\u671f\uff0c\u4ee5\u5e6b\u52a9\u60a8\u7dad\u6301\u5065\u5eb7\u3002<\/p>\n<div  class='togglecontainer av-15opnsz-273731cfdb82088fe80001be616909a4  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-jvj77n-511674561da60157261403176fb92157'  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=\"\u53c3\u8003\u8cc7\u6599\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u8cc7\u6599\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u8cc7\u6599\">\u53c3\u8003\u8cc7\u6599<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\">*\u9019\u4e9b\u5167\u5bb9\u672a\u7d93\u7f8e\u570b\u98df\u54c1\u66a8\u85e5\u7269\u7ba1\u7406\u5c40\u7684\u5be9\u95b1\u3002\u672c\u7522\u54c1\u4e0d\u7528\u65bc\u8a3a\u65b7\u3001\u6cbb\u7642\u3001\u91ab\u6cbb\u3001\u6216\u9810\u9632\u4efb\u4f55\u75be\u75c5\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u60a8\u53ef\u66fe\u60f3\u904e\u70ba\u4ec0\u9ebc\u6709\u4e9b\u52d5\u7269\u662f\u591c\u884c\u6027\u7684\uff1f\u6216\u8005\uff0c\u70ba\u4f55\u6709\u4e9b\u4eba\u6bcf\u5929\u81f3\u5c11\u8981\u7761\u4e0a\u4e5d\u500b\u5c0f\u6642\uff1f\u53c8\u6216\u8005\uff0c\u70ba\u4ec0\u9ebc\u60a8\u6709\u500b\u5bb6\u4eba\u6bcf\u5929\u53ea\u7761\u4e94\u5c0f\u6642\u5c31\u80fd\u6490\u4e00\u6574\u5929\uff1f \u7b54\u6848\u5728\u65bc\u60a8\u7684\u751f\u7406\u6a5f\u80fd\u3002 \u60a8\u77e5\u9053\u60a8\u7684\u8eab\u9ad4\u81ea\u5df1\u6709\u4e00\u500b\u6642\u9418\u55ce\uff1f\u597d\u5427\uff0c\u9019\u53ea\u662f\u500b\u6bd4\u65b9\uff1b\u4e0d\u904e\u60a8\u7684\u8eab\u9ad4\u78ba\u5be6\u6709\u5b83\u81ea\u5df1\u7684\u8a08\u6642\u65b9\u5f0f\uff0c\u7a31\u70ba\u60a8\u7684\u9ad4\u5167\u751f\u7269\u6642\u9418\uff0c\u6216\u8005\u7528\u79d1\u5b78\u4e00\u9ede\u7684\u8b1b\u6cd5\uff0c\u5c31\u662f\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\uff08circadian rhythms\uff09\u3002 \u4e00\u500b\u904b\u8f49\u826f\u597d\u7684\u6642\u9418\u5c0d\u60a8\u7684\u5065\u5eb7\u6975\u70ba\u91cd\u8981\u3002\u6b63\u56e0\u5982\u6b64\uff0c\u90a3\u4f4d\u767c\u73fe\u665d\u591c\u7bc0\u5f8b\u904b\u4f5c\u65b9\u5f0f\u7684\u79d1\u5b78\u5bb6\uff0c\u5c31\u57282017\u5e74\u7372\u5f97\u4e86\u8afe\u8c9d\u723e\u91ab\u5b78\u734e\u3002 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