{"id":25126,"date":"2018-10-01T10:00:16","date_gmt":"2018-10-01T16:00:16","guid":{"rendered":"https:\/\/askthescientists.com\/?p=25126"},"modified":"2022-07-24T22:39:24","modified_gmt":"2022-07-25T04:39:24","slug":"healthy-sleep","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/","title":{"rendered":"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\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>\u55f6\uff01\u55f6\uff01\u55f6\uff01\u55f6\uff01\u4e00\u7728\u773c\u5c31\u6574\u6574\u4e00\u591c\u904e\u53bb\u4e86\u3002\u60a8\u8a18\u5f97\u7684\u6700\u5f8c\u4e00\u4ef6\u4e8b\u662f\u60a8\u7684\u982d\u5728\u9ed1\u6697\u4e2d\u5012\u5411\u6795\u982d\u3002\u73fe\u5728\uff0c\u4f3c\u4e4e\u624d\u904e\u4e86\u5e7e\u79d2\u9418\uff0c\u9b27\u9418\u5c31\u4e0d\u65b7\u4f5c\u97ff\u628a\u60a8\u559a\u9192\uff0c\u4f46\u5b83\u4e26\u6c92\u6709\u8fa6\u6cd5\u63d0\u9192\u60a8\u9019\u662f\u54ea\u4e00\u5929\u3001\u60a8\u5728\u54ea\u88e1\u3001\u6216\u8005\u751a\u81f3\u662f\u60a8\u662f\u8ab0\u3002<\/p>\n<p>\u60a8\u4e00\u5b9a\u7d93\u6b77\u904e\u9019\u6a23\u4e00\u500b\u65e9\u6668\uff1a\u660f\u660f\u6c89\u6c89\u3001\u8ff7\u832b\u3001<a href=\"https:\/\/askthescientists.com\/zh-hant\/sleep-deprivation-may-increase-food-intake-promote-obesity\/\">\u7761\u7720\u4e0d\u8db3<\/a>\u3002\u60f3\u8981\u52aa\u529b\u775c\u958b\u773c\u775b\u537b\u89ba\u5f97\u529b\u4e0d\u5f9e\u5fc3\uff0c\u8981\u7ad9\u8d77\u4f86\u3001\u96e2\u958b\u6eab\u6696\u7684\u5e8a\u662f\u975e\u5e38\u75db\u82e6\u7684\u3002\u800c\u9019\u4e00\u5929\u9084\u6709\u4e00\u5927\u5806\u5f85\u8fa6\u4e8b\u9805\u5728\u7b49\u8457\u60a8\uff0c\u8b93\u4eba\u89ba\u5f97\u53ef\u6015\u3002<\/p>\n<p>\u7576\u7136\uff0c\u60a8\u53ef\u4ee5\u5728\u6230\u9b25\u4e2d\u5ea6\u904e\u9019\u4e00\u5929\u3002\u4f46\u90a3\u4e00\u5929\u662f\u4ec0\u9ebc\u6a23\u5b50\u5462\uff1f\u80af\u5b9a\u4e0d\u662f\u4e00\u5e06\u98a8\u9806\uff0c\u6572\u6253\u9375\u76e4\u7684\u8072\u97f3\u4e0d\u6703\u5b89\u975c\u4e0b\u4f86\uff0c\u4e5f\u6c92\u6709\u8212\u7de9\u7684\u53e4\u5178\u97f3\u6a02\u53ef\u4ee5\u807d\u3002\u4e0d\uff0c\u5728\u9019\u6a23\u7684\u65e5\u5b50\u88e1\uff0c\u60a8\u66f4\u6709\u53ef\u80fd\u807d\u5230\u4e00\u5806\u5608\u96dc\u7684\u8072\u97f3\uff1a\u624b\u6a5f\u9234\u8072\u3001\u96fb\u5b50\u4fe1\u7bb1\u7684\u65b0\u90f5\u4ef6\u63d0\u9192\u3001\u4ee5\u53ca\u5306\u5fd9\u7684\u7830\u7830\u95dc\u9580\u8072\u3002\u6240\u6709\u9019\u4e00\u5207\u597d\u50cf\u90fd\u8a66\u5716\u6df9\u6c92\u60a8\u8166\u4e2d\u558b\u558b\u4e0d\u4f11\u7684\u81ea\u8a00\u81ea\u8a9e\uff1a\u300c\u5225\u5fd8\u4e86\u505a\u9019\u500b\uff01\u300d\u548c\u300c\u6211\u5fd8\u4e86\u505a\u90a3\u500b\uff01\u300d<\/p>\n<p>\u6301\u4e45\u3001\u7a69\u5b9a\u3001\u512a\u8cea\u7684\u7761\u7720\u53ef\u4ee5\u5927\u5927\u5f71\u97ff\u60a8\u7684\u4e00\u5929\u3002\u6700\u91cd\u8981\u662f\u8981\u8a18\u4f4f\uff0c\u7761\u7720\u4e0d\u8db3\u6240\u9020\u6210\u7684\u5f71\u97ff\uff0c\u4e0d\u50c5\u50c5\u662f\u8eab\u9ad4\u4e0a\u7684\u75b2\u618a\u3002\u5c31\u50cf\u4e0a\u9762\u7684\u60c5\u666f\u4e00\u6a23\uff0c\u4f4e\u54c1\u8cea\u6216\u6642\u6578\u4e0d\u8db3\u7684\u7761\u7720\u4e5f\u6703\u5728<a href=\"https:\/\/askthescientists.com\/zh-hant\/pillars-of-wellness\/\">\u7cbe\u795e\u548c\u60c5\u611f\u4e0a<\/a>\u51fa\u73fe\u72c0\u6cc1\uff0c\u53ef\u80fd\u5305\u62ec\u6ce8\u610f\u529b\u4e0d\u96c6\u4e2d\u3001\u6ce8\u610f\u529b\u77ed\u66ab\u3001\u751a\u81f3\u61a4\u6012\u3002\u7761\u7720\u4e0d\u8db3\u4e5f\u610f\u5473\u8457\u7f3a\u4e4f\u52d5\u529b\u548c\u654f\u92b3\u7684\u6c7a\u7b56\u6280\u5de7\u3001\u5065\u5fd8\u548c\u7126\u616e\u3002<\/p>\n<p>\u7761\u7720\u5c0d\u65bc\u8b93\u611f\u5b98\u4f11\u606f\u5f88\u91cd\u8981\uff0c\u5b83\u4e0d\u50c5\u50c5\u662f\u751f\u7406\u4e0a\u7684\u505c\u6a5f\uff0c\u4e5f\u662f<a href=\"https:\/\/askthescientists.com\/es\/nutrients-brain-health\/\">\u60a8\u7684\u5927\u8166<\/a>\u5145\u96fb\u548c\u91cd\u7d44\u7684\u6a5f\u6703\u3002\u8b93\u6211\u5011\u4f86\u66f4\u6df1\u5165\u5730\u77ad\u89e3\u5b9a\u671f\u512a\u8cea\u7761\u7720\u7684\u8eab\u5fc3\u529f\u6548\u3002<\/p>\n<h2><strong>\u7761\u7720\u8207\u5065\u5eb7\uff1a\u512a\u9ede\u548c\u7f3a\u9ede<\/strong><\/h2>\n<table width=\"507\">\n<tbody>\n<tr>\n<td width=\"104\"><\/td>\n<td width=\"201\"><strong>\u512a\u8cea\u7761\u7720\u7684\u512a\u9ede<\/strong><\/td>\n<td width=\"201\"><strong>\u4e0d\u826f\u7761\u7720\u7684\u7f3a\u9ede<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"6\" width=\"104\"><strong>\u5fc3\u7406<\/strong><\/td>\n<td width=\"201\">\u978f\u56fa\u8a18\u61b6\u7559\u5b58\u548c\u8a18\u61b6\u56de\u9867<\/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\u5f37\u5b78\u7fd2\u548c\u89e3\u6c7a\u554f\u984c\u7684\u80fd\u529b<\/td>\n<td width=\"201\">\u6c7a\u7b56\u80fd\u529b\u5dee<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u63d0\u9ad8\u8b66\u89ba\u6027<\/td>\n<td width=\"201\">\u6ce8\u610f\u529b\u7bc4\u570d\u7e2e\u77ed<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u63d0\u5347\u5275\u9020\u529b<\/td>\n<td width=\"201\">\u7f3a\u4e4f\u52d5\u6a5f<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u63d0\u5347\u9069\u61c9\u6027\u548c\u5f48\u6027<\/td>\n<td width=\"201\">\u7121\u6cd5\u61c9\u5c0d\u8b8a\u5316<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u66f4\u597d\u5730\u8abf\u7bc0\u60c5\u7dd2<\/td>\n<td width=\"201\">\u589e\u52a0\u611f\u5230\u6cae\u55aa\u7684\u98a8\u96aa<\/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\u814e\u81df\u554f\u984c\u7684\u98a8\u96aa<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u6709\u52a9\u65bc\u8abf\u7bc0\u8207\u98e2\u9913\u6709\u95dc\u7684\u6fc0\u7d20<\/td>\n<td width=\"201\">\u589e\u52a0\u80a5\u80d6\u7684\u98a8\u96aa<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u6709\u52a9\u65bc\u7dad\u6301\u6b63\u5e38\u7684\u8840\u7cd6\u6fc3\u5ea6<\/td>\n<td width=\"201\">\u589e\u52a0\u8840\u7cd6\u554f\u984c\u7684\u98a8\u96aa<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u7dad\u6301\u5065\u5eb7\u767c\u80b2\u3001\u808c\u8089\u751f\u9577\u548c\u7d44\u7e54\u4fee\u5fa9<\/td>\n<td width=\"201\">\u5e72\u64fe\u751f\u9577\u6fc0\u7d20\u5206\u6ccc<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">\u4fdd\u6301\u5f37\u5927\u7684\u514d\u75ab\u529b<\/td>\n<td width=\"201\">\u589e\u52a0\u7f79\u60a3\u611f\u5192\u7684\u98a8\u96aa<\/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\u5b78\uff1a\u60a8\u6253\u9f3e\u6642\u767c\u751f\u4e86\u4ec0\u9ebc\u4e8b\uff1f<\/strong><\/h2>\n<p>\u7761\u7720\u8b93\u60a8\u7684\u8eab\u5fc3\u5f97\u4ee5\u95dc\u6a5f\u548c\u5145\u96fb\u3002\u770b\u8d77\u4f86\u9019\u500b\u6642\u671f\u4f3c\u4e4e\u53ea\u662f\u6c92\u6709\u610f\u8b58\uff0c\u8eab\u9ad4\u9032\u5165\u4e86\u4e00\u7a2e\u7a7a\u9592\u6a21\u5f0f\u3002\u7136\u800c\uff0c\u5728\u7761\u7720\u671f\u9593\uff0c\u60a8\u7684\u8eab\u9ad4\u548c\u5927\u8166\u5be6\u969b\u4e0a\u4f9d\u7136\u52aa\u529b\u5de5\u4f5c\u3002\u7761\u7720\u6703\u555f\u52d5\u4e00\u500b\u7a0b\u5e8f\uff0c\u5e6b\u52a9\u60a8\u4f11\u606f\u3001\u4fee\u5fa9\u548c\u5145\u96fb\u3002\u8b93\u6211\u5011\u4f86\u4ed4\u7d30\u89c0\u5bdf\u7761\u7720\u7a0b\u5e8f\u7684\u56db\u500b\u4e0d\u540c\u968e\u6bb5\u3002<\/p>\n<p>\u7b2c\u4e00\u968e\u6bb5\u662f\u4ecb\u65bc\u6e05\u9192\u548c\u7761\u7720\u4e4b\u9593\u7684\u6642\u671f\u3002\u5728\u9019\u500b\u968e\u6bb5\uff0c\u4e00\u5207\u90fd\u958b\u59cb\u653e\u6162\uff1a\u808c\u8089\u8edf\u5316\uff0c\u5fc3\u81df\u548c\u547c\u5438\u983b\u7387\u964d\u4f4e\uff0c\u8166\u6ce2\u6a21\u5f0f\u958b\u59cb\u767c\u751f\u8b8a\u5316\u3002<\/p>\n<p>\u7b2c\u4e8c\u968e\u6bb5\u662f\u6dfa\u7761\u671f\u3002\u60a8\u7684\u808c\u8089\u66f4\u52a0\u653e\u9b06\uff0c\u5fc3\u81df\u548c\u547c\u5438\u901f\u5ea6\u7e7c\u7e8c\u6e1b\u6162\uff0c\u60a8\u7684\u9ad4\u6eab\u958b\u59cb\u4e0b\u964d\u3002<\/p>\n<p>\u7b2c\u4e09\u968e\u6bb5\u662f\u719f\u7761\u671f\u3002\u5728\u9019\u500b\u6642\u5019\uff0c\u60a8\u7684\u5fc3\u81df\u548c\u547c\u5438\u7387\u6703\u9054\u5230\u6574\u500b\u7761\u7720\u9031\u671f\u7684\u6700\u4f4e\u9ede\u3002\u60a8\u7684\u808c\u8089\u975e\u5e38\u653e\u9b06\uff0c\u60f3\u8981\u628a\u60a8\u53eb\u9192\u6703\u6709\u4e00\u9ede\u96e3\u5ea6\u3002\u9019\u500b\u968e\u6bb5\u662f\u512a\u8cea\u7761\u7720\u4e0d\u53ef\u6216\u7f3a\u7684\u4e00\u90e8\u5206\uff0c\u5982\u679c\u9019\u7a2e\u72c0\u614b\u7684\u7761\u7720\u6642\u9593\u4e0d\u8db3\uff0c\u60a8\u9192\u4f86\u6642\u5c31\u4e0d\u89ba\u5f97\u81ea\u5df1\u6709\u5145\u5206\u4f11\u606f\u3002<\/p>\n<p>\u7b2c\u56db\u968e\u6bb5\uff08\u7761\u7720\u9031\u671f\u7684\u6700\u5f8c\u968e\u6bb5\uff09\u7a31\u70ba\u300c\u5feb\u901f\u52d5\u773c\u671f\u300d\uff08REM\u7761\u7720\u671f\uff09\u3002\u524d\u4e09\u500b\u968e\u6bb5\u5247\u662f\u5c6c\u65bc\u300c\u975e\u5feb\u901f\u52d5\u773c\u671f\u300d\uff08non-REM\uff0cNREM\u7761\u7720\u671f\uff09\u3002\u5728\u8a31\u591a\u65b9\u9762\uff0cREM\u8207\u524d\u4e09\u500b\u968e\u6bb5\u5b8c\u5168\u76f8\u53cd\u3002\u5fc3\u8df3\u52a0\u5feb\uff0c\u547c\u5438\u901f\u5ea6\u53ef\u80fd\u52a0\u5feb\u3001\u8b8a\u5f97\u4e0d\u898f\u5f8b\u3002\u773c\u775b\u5728\u773c\u77bc\u5f8c\u5feb\u901f\u79fb\u52d5\uff0c\u5927\u8166\u4e5f\u958b\u59cb\u6d3b\u8e8d\u8d77\u4f86\u3002\u5728REM\u7761\u7720\u968e\u6bb5\u901a\u5e38\u6703\u7d93\u6b77\u5922\u5883\uff0c\u60a8\u7684\u8eab\u9ad4\u5be6\u969b\u4e0a\u4e5f\u53ef\u80fd\u6703\u7d93\u6b77\u66ab\u6642\u6027\u56db\u80a2\u7671\u7613\uff0c\u9019\u662f\u4e00\u7a2e\u4fdd\u8b77\u63aa\u65bd\uff0c\u907f\u514d\u60a8\u7684\u8eab\u9ad4\u771f\u7684\u53bb\u9032\u884c\u60a8\u5922\u4e2d\u7684\u52d5\u4f5c\u3002<\/p>\n<p>\u9019\u56db\u500b\u968e\u6bb5\u6703\u4e00\u76f4\u5faa\u74b0\u76f4\u5230\u60a8\u9192\u4f86\u3002\u60a8\u5fc5\u9808\u7d93\u6b77NREM\u548cREM\u7761\u7720\uff0c\u624d\u80fd\u4fdd\u6301\u4e00\u5929\u7684\u6e05\u9192\u3002\u5982\u679c\u6c92\u6709\u9019\u5169\u8005\uff0c\u8a18\u61b6\u6574\u5408\u5c31\u6703\u53d7\u5230\u640d\u5bb3\u3002\u6b63\u5982\u60a8\u66fe\u7d93\u6b77\u904e\u7684\uff0c\u5728\u4e00\u6574\u591c\u5e7e\u4e4e\u6c92\u6709\u7761\u4e4b\u5f8c\uff0c\u6703\u5f88\u96e3\u5feb\u901f\u56de\u61b6\u8d77\u7c21\u55ae\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\u97ff\u7761\u7720\u7684\u56e0\u7d20<\/strong><\/h2>\n<p>\u826f\u597d\u7684\u7761\u7720\u770b\u8d77\u4f86\u50cf\u662f\u4e00\u500b\u8907\u96dc\u7684\u96e3\u984c\u3002\u8a31\u591a\u56e0\u7d20\u6703\u5f71\u97ff\u7761\u7720\u7684\u54c1\u8cea\u548c\u6301\u7e8c\u7684\u6642\u9593\uff0c\u5982\u679c\u60a8\u6574\u665a\u90fd\u7121\u6cd5\u5165\u7761\uff0c\u8acb\u5617\u8a66\u8a18\u9304\u4e0b\u4f86\uff0c\u4ee5\u76e3\u63a7\u4e26\u78ba\u8a8d\u662f\u5426\u70ba\u4e0b\u5217\u56e0\u7d20\u3002\u60a8\u53ef\u4ee5\u6574\u5929\u6301\u7e8c\u8a18\u9304\u6216\u5728\u7761\u524d\u5beb\u4e0b\u6458\u8981\u3002\u7121\u8ad6\u60a8\u504f\u597d\u7684\u65b9\u6cd5\u662f\u4ec0\u9ebc\uff0c\u6bcf\u5929\u8a18\u9304\u60a8\u7684\u98f2\u98df\u3001\u6d3b\u52d5\u72c0\u6cc1\u548c\u60c5\u7dd2\u72c0\u614b\uff0c\u90fd\u53ef\u4ee5\u8b93\u60a8\u77ad\u89e3\u54ea\u4e9b\u56e0\u7d20\u6703\u6539\u5584\u6216\u662f\u640d\u5bb3\u60a8\u7684\u7761\u7720\u54c1\u8cea\uff1a<\/p>\n<ul>\n<li><em>\u5496\u5561\u56e0<\/em>\uff1a\u9019\u7a2e\u8208\u596e\u5291\u901a\u5e38\u53ef\u4ee5\u559a\u9192\u8eab\u9ad4\uff0c\u8b93\u60a8\u4e0d\u6703\u611f\u5230\u75b2\u5026\u3002\u4e8b\u5be6\u4e0a\uff0c\u5496\u5561\u56e0\u6703\u963b\u6b62\u817a\u82f7\uff0c\u9019\u662f\u4e00\u7a2e\u8eab\u9ad4\u5206\u6ccc\u7684\u5316\u5b78\u7269\u8cea\uff0c\u8b93\u60a8\u660f\u660f\u6b32\u7761\u3002\u96d6\u7136\u9019\u5728\u65e9\u6668\u6216\u6f2b\u9577\u7684\u4e00\u5929\u53ef\u80fd\u662f\u6709\u76ca\u7684\uff0c\u4f46\u5728\u4e0b\u5348\u7a0d\u665a\u6216\u508d\u665a\u651d\u53d6\u904e\u591a\u7684\u5496\u5561\u56e0\u5c31\u6703\u5f71\u97ff\u60a8\u7684\u7761\u7720\u3002<\/li>\n<li><em>\u9152\u7cbe<\/em>\uff1a\u665a\u4e0a\u559d\u592a\u591a\u9152\u53ef\u80fd\u7834\u58de\u60a8\u7684\u7761\u7720\u6a21\u5f0f\u3002\u66f4\u5177\u9ad4\u5730\u8aaa\uff0c\u5b83\u6703\u7834\u58de\u60a8\u7684REM\u7761\u7720\uff0c\u4f7f\u60a8\u7684\u7761\u7720\u9031\u671f\u4e0d\u5b8c\u6574\u3002\u66f4\u6dfa\u4e00\u9ede\u4f86\u8aaa\uff0c\u9152\u7cbe\u662f\u4e00\u7a2e\u5229\u5c3f\u5291\uff0c\u9019\u4ee3\u8868\u60a8\u6703\u66f4\u983b\u7e41\u5730\u60f3\u8981\u6392\u5c3f\u3002\u6240\u4ee5\uff0c\u559d\u592a\u591a\u9152\u4e5f\u6703\u64fe\u4e82\u60a8\u7684\u4f11\u606f\uff0c\u56e0\u70ba\u60a8\u53ef\u80fd\u4e0d\u5f97\u4e0d\u5e38\u53bb\u6d17\u624b\u9593\u3002<\/li>\n<li><em>\u98f2\u98df<\/em>\uff1a\u7576\u5929\u6700\u5f8c\u7528\u9910\u7684\u6642\u9593\u548c\u5167\u5bb9\u53ef\u80fd\u5f71\u97ff\u60a8\u7684\u7761\u7720\u3002\u60f3\u60f3\u6b63\u9910\u6216\u96f6\u98df\u5982\u4f55\u8b93\u60a8\u7684\u8840\u7cd6\u6fc0\u589e\u5c31\u77e5\u9053\u4e86\uff0c\u591c\u9593\u7684\u80fd\u91cf\u63d0\u6607\u5c07\u4f7f\u60a8\u96e3\u4ee5\u653e\u9b06\u3002<\/li>\n<li><em>\u8eab\u9ad4\u6d3b\u52d5<\/em>\uff1a\u5b9a\u671f<a href=\"https:\/\/askthescientists.com\/zh-hant\/fitness-quiz\/\">\u904b\u52d5<\/a>\u53ef\u4ee5\u5e6b\u52a9\u60a8\u7dad\u6301\u898f\u5f8b\u7684\u7761\u7720\u6642\u9593\u8868\u3002\u7136\u800c\u904b\u52d5\u6642\u9593\u4e0d\u8981\u592a\u665a\uff0c\u5426\u5247\u60a8\u7684\u8eab\u9ad4\u5728\u8f49\u63db\u72c0\u614b\u524d\u5c31\u6c92\u6709\u6642\u9593\u597d\u597d\u653e\u9b06\u3002<\/li>\n<li><em>\u58d3\u529b\u548c\u60c5\u7dd2\u72c0\u614b<\/em>\uff1a\u597d\u597d\u6aa2\u8996\u5728\u9019\u4e00\u5929\u7576\u4e2d\u7684\u58d3\u529b\u6216\u60c5\u7dd2\u72c0\u614b\u3002\u5982\u679c\u60a8\u611f\u5230\u7279\u5225\u75b2\u618a\u3001\u6182\u616e\u6216\u6709\u5176\u5b83<a href=\"https:\/\/askthescientists.com\/zh-hant\/stress-weight\/\">\u58d3\u529b<\/a>\uff0c\u53ef\u80fd\u5c31\u5f88\u96e3\u975c\u4e0b\u5fc3\u4f86\u5165\u7761\u3002<\/li>\n<li><em>\u660e\u4eae\u7684\u71c8\u5149<\/em>\uff1a\u60a8\u5982\u679c\u7d93\u5e38\u88ab\u5f37\u5149\u7167\u5c04\uff0c\u53ef\u80fd\u6703\u5f71\u97ff\u7761\u7720\u6fc0\u7d20\u7684\u7522\u751f\u3002\u8acb\u78ba\u4fdd\u60a8\u7684\u623f\u9593\u5f88\u6697\uff0c\u4e26\u5728\u4f7f\u7528\u660e\u4eae\u87a2\u5e55\uff08<a href=\"https:\/\/askthescientists.com\/zh-hant\/technology-sleep\/\">\u96fb\u8996\u3001\u624b\u6a5f\u3001\u5e73\u677f<\/a>\uff09\u5f8c\uff0c\u4f11\u606f\u4e00\u4e0b\u518d\u9032\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\u54c1\u8cea\u7684<\/strong><strong>7<\/strong><strong>\u500b\u6280\u5de7<\/strong><\/h2>\n<p>\u8a18\u9304\u4e00\u9031\u5f8c\uff0c\u60a8\u53ef\u80fd\u6703\u6ce8\u610f\u5230\u67d0\u4e9b\u6a21\u5f0f\u3002\u5bc6\u5207\u95dc\u6ce8\u9019\u4e9b\u7dda\u7d22\u96b1\u85cf\u7684\u8a0a\u606f\u3002\u900f\u904e\u9019\u4e9b\u8a0a\u606f\uff0c\u60a8\u53ef\u4ee5\u5efa\u7acb\u500b\u4eba\u5316\u7684\u4f11\u606f\u8a08\u5283\uff0c\u70ba\u60a8\u7684\u5c31\u5be2\u6642\u9593\u4f5c\u6e96\u5099\u3002\u5982\u679c\u5beb\u65e5\u8a18\u4e0d\u662f\u60a8\u7684\u98a8\u683c\uff0c\u6216\u8005\u60a8\u9700\u8981\u4e00\u4e9b\u7c21\u55ae\u7684\u60f3\u6cd5\uff0c\u4ee5\u4e0b\u63d0\u4f9b\u4e03\u500b\u8d85\u7d1a\u7761\u7720\u79d8\u8a23\uff1a<\/p>\n<ol>\n<li>\u60f3\u60f3\u60a8\u80fd\u6e1b\u5c11\u591a\u5c11\u5496\u5561\u56e0\u7684\u651d\u53d6\uff0c\u6216\u8a02\u5b9a\u300c\u5496\u5561\u56e0\u6642\u9650\u300d\uff0c\u6bcf\u5929\u904e\u4e86\u9019\u500b\u6642\u9593\u9ede\uff0c\u60a8\u5c31\u4e0d\u8a72\u518d\u651d\u53d6\u5496\u5561\u56e0\u3002<\/li>\n<li>\u98f2\u9152\u8981\u6709\u7bc0\u5236\uff0c\u6216\u8a02\u5b9a\u300c\u9152\u7cbe\u6642\u9650\u300d\uff0c\u4ee5\u4fbf\u60a8\u7684\u8eab\u9ad4\u6709\u6642\u9593\u5728\u7761\u524d\u91cd\u65b0\u8abf\u6574\u3002<\/li>\n<li>\u907f\u514d\u665a\u4e0a\u592a\u665a\u5403\u98ef\u6216\u9910\u5f8c\u9084\u5403\u9ede\u5fc3\u3002<\/li>\n<li>\u5b9a\u671f\u904b\u52d5\uff0c\u6700\u597d\u5728\u4e00\u5929\u4e2d\u6bd4\u8f03\u65e9\u7684\u6642\u5019\u904b\u52d5\u3002\u6bcf\u592920\u5206\u9418\u662f\u4e00\u500b\u5f88\u597d\u7684\u8d77\u982d\uff0c\u7136\u5f8c\u518d\u6162\u6162\u905e\u589e\u3002<\/li>\n<li>\u81f3\u5c11\u898f\u5283\u4e03\u500b\u5c0f\u6642\u7684\u7761\u7720\u3002\u60a8\u6709\u53ef\u80fd\u9700\u8981\u4e03\u5c0f\u6642\u4ee5\u4e0a\uff0c\u4f46\u5982\u679c\u60a8\u76ee\u524d\u7684\u7761\u7720\u591a\u534a\u672a\u9054\u4e03\u5c0f\u6642\uff0c\u8d77\u78bc\u53ef\u4ee5\u5148\u4ee5\u9019\u70ba\u76ee\u6a19\u3002\u96d6\u7136\u60a8\u53ef\u80fd\u7121\u6cd5\u7acb\u5373\u9054\u5230\u4e03\u500b\u5c0f\u6642\uff0c\u4f46\u662f\u61c9\u8a72\u76e1\u5feb\u958b\u59cb\u9010\u6f38\u63d0\u65e9\u4e0a\u5e8a\uff0c\u9019\u6a23\u5c31\u6703\u6f38\u6f38\u8b8a\u5f97\u66f4\u52a0\u5bb9\u6613\u6539\u8b8a\u3002<\/li>\n<li>\u5b9a\u6642\u5165\u7761\u548c\u8d77\u5e8a\uff0c\u5373\u4f7f\u5728\u9031\u672b\u4e5f\u8981\u6301\u4e4b\u4ee5\u6046\u3002\u9019\u7a2e\u898f\u5f8b\u6027\u6709\u52a9<a href=\"https:\/\/askthescientists.com\/zh-hant\/circadian-rhythms\/\">\u4fdd\u6301\u9ad4\u5167\u751f\u7406\u6642\u9418\u7684\u7bc0\u5f8b<\/a>\u3002<\/li>\n<li>\u5c07\u6292\u58d3\u6216\u51a5\u60f3\u7d0d\u5165\u60a8\u7684\u65e5\u5e38\u4f11\u9592\u4e2d\u3002\u95dc\u9589\u6240\u6709\u96fb\u5b50\u8a2d\u5099\u3001\u8abf\u6697\u81e5\u5ba4\u71c8\u5149\u3001\u64ad\u653e\u8f15\u67d4\u7684\u5668\u6a02\u3002\u8f15\u5ea6\u7684\u80a2\u9ad4\u4f38\u5c55\u53ef\u4ee5\u5e6b\u52a9\u60a8\u7684\u8eab\u9ad4\u5728\u8eba\u4e0b\u4e4b\u524d\u91cb\u653e\u58d3\u529b\u3002<\/li>\n<\/ol>\n<h2><strong>\u95dc\u65bc\u4f5c\u8005<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/author\/jtempleton\/\">Jenna Templeton<\/a>\u662f\u4f4f\u5728\u7336\u4ed6\u5dde\u9e7d\u6e56\u57ce\u7684\u5065\u5eb7\u6559\u80b2\u5bb6\u548c\u81ea\u7531\u79d1\u5b78\u4f5c\u5bb6\u3002\u5979\u7372\u5f97\u7dad\u5409\u5c3c\u4e9e\u7406\u5de5\u5927\u5b78\u5316\u5b78\u5b78\u58eb\u5b78\u4f4d\u5f8c\uff0c\u5728\u71df\u990a\u7522\u696d\u4e2d\u64d4\u4efb\u7814\u7a76\u79d1\u5b78\u5bb6\u4e94\u5e74\u3002\u9019\u9805\u5de5\u4f5c\u5f15\u767c\u4e86\u5979\u5c0d\u500b\u4eba\u5065\u5eb7\u7684\u8208\u8da3\uff0c\u65bc\u662f\u524d\u5f80\u7336\u4ed6\u5927\u5b78\u653b\u8b80\u5065\u5eb7\u63a8\u5ee3\u8207\u6559\u80b2\u78a9\u58eb\u3002\u5728\u5de5\u4f5c\u4e4b\u5916\uff0cJenna\u5341\u5206\u4eab\u53d7\u73fe\u5834\u97f3\u6a02\u3001\u5712\u85dd\u3001\u4e00\u5207\u7f8e\u98df\u3001\u4ee5\u53ca\u5728\u74e6\u85a9\u5947\u5c71\u8108\u6d3b\u52d5\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-97a207070d3159efb1f6aad990558414'  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><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>\u55f6\uff01\u55f6\uff01\u55f6\uff01\u55f6\uff01\u4e00\u7728\u773c\u5c31\u6574\u6574\u4e00\u591c\u904e\u53bb\u4e86\u3002\u60a8\u8a18\u5f97\u7684\u6700\u5f8c\u4e00\u4ef6\u4e8b\u662f\u60a8\u7684\u982d\u5728\u9ed1\u6697\u4e2d\u5012\u5411\u6795\u982d\u3002\u73fe\u5728\uff0c\u4f3c\u4e4e\u624d\u904e\u4e86\u5e7e\u79d2\u9418\uff0c\u9b27\u9418\u5c31\u4e0d\u65b7\u4f5c\u97ff\u628a\u60a8\u559a\u9192\uff0c\u4f46\u5b83\u4e26\u6c92\u6709\u8fa6\u6cd5\u63d0\u9192\u60a8\u9019\u662f\u54ea\u4e00\u5929\u3001\u60a8\u5728\u54ea\u88e1\u3001\u6216\u8005\u751a\u81f3\u662f\u60a8\u662f\u8ab0\u3002 \u60a8\u4e00\u5b9a\u7d93\u6b77\u904e\u9019\u6a23\u4e00\u500b\u65e9\u6668\uff1a\u660f\u660f\u6c89\u6c89\u3001\u8ff7\u832b\u3001\u7761\u7720\u4e0d\u8db3\u3002\u60f3\u8981\u52aa\u529b\u775c\u958b\u773c\u775b\u537b\u89ba\u5f97\u529b\u4e0d\u5f9e\u5fc3\uff0c\u8981\u7ad9\u8d77\u4f86\u3001\u96e2\u958b\u6eab\u6696\u7684\u5e8a\u662f\u975e\u5e38\u75db\u82e6\u7684\u3002\u800c\u9019\u4e00\u5929\u9084\u6709\u4e00\u5927\u5806\u5f85\u8fa6\u4e8b\u9805\u5728\u7b49\u8457\u60a8\uff0c\u8b93\u4eba\u89ba\u5f97\u53ef\u6015\u3002 \u7576\u7136\uff0c\u60a8\u53ef\u4ee5\u5728\u6230\u9b25\u4e2d\u5ea6\u904e\u9019\u4e00\u5929\u3002\u4f46\u90a3\u4e00\u5929\u662f\u4ec0\u9ebc\u6a23\u5b50\u5462\uff1f\u80af\u5b9a\u4e0d\u662f\u4e00\u5e06\u98a8\u9806\uff0c\u6572\u6253\u9375\u76e4\u7684\u8072\u97f3\u4e0d\u6703\u5b89\u975c\u4e0b\u4f86\uff0c\u4e5f\u6c92\u6709\u8212\u7de9\u7684\u53e4\u5178\u97f3\u6a02\u53ef\u4ee5\u807d\u3002\u4e0d\uff0c\u5728\u9019\u6a23\u7684\u65e5\u5b50\u88e1\uff0c\u60a8\u66f4\u6709\u53ef\u80fd\u807d\u5230\u4e00\u5806\u5608\u96dc\u7684\u8072\u97f3\uff1a\u624b\u6a5f\u9234\u8072\u3001\u96fb\u5b50\u4fe1\u7bb1\u7684\u65b0\u90f5\u4ef6\u63d0\u9192\u3001\u4ee5\u53ca\u5306\u5fd9\u7684\u7830\u7830\u95dc\u9580\u8072\u3002\u6240\u6709\u9019\u4e00\u5207\u597d\u50cf\u90fd\u8a66\u5716\u6df9\u6c92\u60a8\u8166\u4e2d\u558b\u558b\u4e0d\u4f11\u7684\u81ea\u8a00\u81ea\u8a9e\uff1a\u300c\u5225\u5fd8\u4e86\u505a\u9019\u500b\uff01\u300d\u548c\u300c\u6211\u5fd8\u4e86\u505a\u90a3\u500b\uff01\u300d \u6301\u4e45\u3001\u7a69\u5b9a\u3001\u512a\u8cea\u7684\u7761\u7720\u53ef\u4ee5\u5927\u5927\u5f71\u97ff\u60a8\u7684\u4e00\u5929\u3002\u6700\u91cd\u8981\u662f\u8981\u8a18\u4f4f\uff0c\u7761\u7720\u4e0d\u8db3\u6240\u9020\u6210\u7684\u5f71\u97ff\uff0c\u4e0d\u50c5\u50c5\u662f\u8eab\u9ad4\u4e0a\u7684\u75b2\u618a\u3002\u5c31\u50cf\u4e0a\u9762\u7684\u60c5\u666f\u4e00\u6a23\uff0c\u4f4e\u54c1\u8cea\u6216\u6642\u6578\u4e0d\u8db3\u7684\u7761\u7720\u4e5f\u6703\u5728\u7cbe\u795e\u548c\u60c5\u611f\u4e0a\u51fa\u73fe\u72c0\u6cc1\uff0c\u53ef\u80fd\u5305\u62ec\u6ce8\u610f\u529b\u4e0d\u96c6\u4e2d\u3001\u6ce8\u610f\u529b\u77ed\u66ab\u3001\u751a\u81f3\u61a4\u6012\u3002\u7761\u7720\u4e0d\u8db3\u4e5f\u610f\u5473\u8457\u7f3a\u4e4f\u52d5\u529b\u548c\u654f\u92b3\u7684\u6c7a\u7b56\u6280\u5de7\u3001\u5065\u5fd8\u548c\u7126\u616e\u3002 \u7761\u7720\u5c0d\u65bc\u8b93\u611f\u5b98\u4f11\u606f\u5f88\u91cd\u8981\uff0c\u5b83\u4e0d\u50c5\u50c5\u662f\u751f\u7406\u4e0a\u7684\u505c\u6a5f\uff0c\u4e5f\u662f\u60a8\u7684\u5927\u8166\u5145\u96fb\u548c\u91cd\u7d44\u7684\u6a5f\u6703\u3002\u8b93\u6211\u5011\u4f86\u66f4\u6df1\u5165\u5730\u77ad\u89e3\u5b9a\u671f\u512a\u8cea\u7761\u7720\u7684\u8eab\u5fc3\u529f\u6548\u3002 \u7761\u7720\u8207\u5065\u5eb7\uff1a\u512a\u9ede\u548c\u7f3a\u9ede \u512a\u8cea\u7761\u7720\u7684\u512a\u9ede \u4e0d\u826f\u7761\u7720\u7684\u7f3a\u9ede \u5fc3\u7406 \u978f\u56fa\u8a18\u61b6\u7559\u5b58\u548c\u8a18\u61b6\u56de\u9867 \u964d\u4f4e\u96c6\u4e2d\u6ce8\u610f\u529b\u7684\u80fd\u529b \u589e\u5f37\u5b78\u7fd2\u548c\u89e3\u6c7a\u554f\u984c\u7684\u80fd\u529b \u6c7a\u7b56\u80fd\u529b\u5dee \u63d0\u9ad8\u8b66\u89ba\u6027 \u6ce8\u610f\u529b\u7bc4\u570d\u7e2e\u77ed \u63d0\u5347\u5275\u9020\u529b \u7f3a\u4e4f\u52d5\u6a5f \u63d0\u5347\u9069\u61c9\u6027\u548c\u5f48\u6027 \u7121\u6cd5\u61c9\u5c0d\u8b8a\u5316 \u66f4\u597d\u5730\u8abf\u7bc0\u60c5\u7dd2 \u589e\u52a0\u611f\u5230\u6cae\u55aa\u7684\u98a8\u96aa \u751f\u7406 \u4fdd\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7 \u589e\u52a0\u5fc3\u8840\u7ba1\u548c\u814e\u81df\u554f\u984c\u7684\u98a8\u96aa \u6709\u52a9\u65bc\u8abf\u7bc0\u8207\u98e2\u9913\u6709\u95dc\u7684\u6fc0\u7d20 \u589e\u52a0\u80a5\u80d6\u7684\u98a8\u96aa \u6709\u52a9\u65bc\u7dad\u6301\u6b63\u5e38\u7684\u8840\u7cd6\u6fc3\u5ea6 \u589e\u52a0\u8840\u7cd6\u554f\u984c\u7684\u98a8\u96aa \u7dad\u6301\u5065\u5eb7\u767c\u80b2\u3001\u808c\u8089\u751f\u9577\u548c\u7d44\u7e54\u4fee\u5fa9 \u5e72\u64fe\u751f\u9577\u6fc0\u7d20\u5206\u6ccc \u4fdd\u6301\u5f37\u5927\u7684\u514d\u75ab\u529b \u589e\u52a0\u7f79\u60a3\u611f\u5192\u7684\u98a8\u96aa \u7761\u7720\u79d1\u5b78\uff1a\u60a8\u6253\u9f3e\u6642\u767c\u751f\u4e86\u4ec0\u9ebc\u4e8b\uff1f \u7761\u7720\u8b93\u60a8\u7684\u8eab\u5fc3\u5f97\u4ee5\u95dc\u6a5f\u548c\u5145\u96fb\u3002\u770b\u8d77\u4f86\u9019\u500b\u6642\u671f\u4f3c\u4e4e\u53ea\u662f\u6c92\u6709\u610f\u8b58\uff0c\u8eab\u9ad4\u9032\u5165\u4e86\u4e00\u7a2e\u7a7a\u9592\u6a21\u5f0f\u3002\u7136\u800c\uff0c\u5728\u7761\u7720\u671f\u9593\uff0c\u60a8\u7684\u8eab\u9ad4\u548c\u5927\u8166\u5be6\u969b\u4e0a\u4f9d\u7136\u52aa\u529b\u5de5\u4f5c\u3002\u7761\u7720\u6703\u555f\u52d5\u4e00\u500b\u7a0b\u5e8f\uff0c\u5e6b\u52a9\u60a8\u4f11\u606f\u3001\u4fee\u5fa9\u548c\u5145\u96fb\u3002\u8b93\u6211\u5011\u4f86\u4ed4\u7d30\u89c0\u5bdf\u7761\u7720\u7a0b\u5e8f\u7684\u56db\u500b\u4e0d\u540c\u968e\u6bb5\u3002 \u7b2c\u4e00\u968e\u6bb5\u662f\u4ecb\u65bc\u6e05\u9192\u548c\u7761\u7720\u4e4b\u9593\u7684\u6642\u671f\u3002\u5728\u9019\u500b\u968e\u6bb5\uff0c\u4e00\u5207\u90fd\u958b\u59cb\u653e\u6162\uff1a\u808c\u8089\u8edf\u5316\uff0c\u5fc3\u81df\u548c\u547c\u5438\u983b\u7387\u964d\u4f4e\uff0c\u8166\u6ce2\u6a21\u5f0f\u958b\u59cb\u767c\u751f\u8b8a\u5316\u3002 \u7b2c\u4e8c\u968e\u6bb5\u662f\u6dfa\u7761\u671f\u3002\u60a8\u7684\u808c\u8089\u66f4\u52a0\u653e\u9b06\uff0c\u5fc3\u81df\u548c\u547c\u5438\u901f\u5ea6\u7e7c\u7e8c\u6e1b\u6162\uff0c\u60a8\u7684\u9ad4\u6eab\u958b\u59cb\u4e0b\u964d\u3002 \u7b2c\u4e09\u968e\u6bb5\u662f\u719f\u7761\u671f\u3002\u5728\u9019\u500b\u6642\u5019\uff0c\u60a8\u7684\u5fc3\u81df\u548c\u547c\u5438\u7387\u6703\u9054\u5230\u6574\u500b\u7761\u7720\u9031\u671f\u7684\u6700\u4f4e\u9ede\u3002\u60a8\u7684\u808c\u8089\u975e\u5e38\u653e\u9b06\uff0c\u60f3\u8981\u628a\u60a8\u53eb\u9192\u6703\u6709\u4e00\u9ede\u96e3\u5ea6\u3002\u9019\u500b\u968e\u6bb5\u662f\u512a\u8cea\u7761\u7720\u4e0d\u53ef\u6216\u7f3a\u7684\u4e00\u90e8\u5206\uff0c\u5982\u679c\u9019\u7a2e\u72c0\u614b\u7684\u7761\u7720\u6642\u9593\u4e0d\u8db3\uff0c\u60a8\u9192\u4f86\u6642\u5c31\u4e0d\u89ba\u5f97\u81ea\u5df1\u6709\u5145\u5206\u4f11\u606f\u3002 \u7b2c\u56db\u968e\u6bb5\uff08\u7761\u7720\u9031\u671f\u7684\u6700\u5f8c\u968e\u6bb5\uff09\u7a31\u70ba\u300c\u5feb\u901f\u52d5\u773c\u671f\u300d\uff08REM\u7761\u7720\u671f\uff09\u3002\u524d\u4e09\u500b\u968e\u6bb5\u5247\u662f\u5c6c\u65bc\u300c\u975e\u5feb\u901f\u52d5\u773c\u671f\u300d\uff08non-REM\uff0cNREM\u7761\u7720\u671f\uff09\u3002\u5728\u8a31\u591a\u65b9\u9762\uff0cREM\u8207\u524d\u4e09\u500b\u968e\u6bb5\u5b8c\u5168\u76f8\u53cd\u3002\u5fc3\u8df3\u52a0\u5feb\uff0c\u547c\u5438\u901f\u5ea6\u53ef\u80fd\u52a0\u5feb\u3001\u8b8a\u5f97\u4e0d\u898f\u5f8b\u3002\u773c\u775b\u5728\u773c\u77bc\u5f8c\u5feb\u901f\u79fb\u52d5\uff0c\u5927\u8166\u4e5f\u958b\u59cb\u6d3b\u8e8d\u8d77\u4f86\u3002\u5728REM\u7761\u7720\u968e\u6bb5\u901a\u5e38\u6703\u7d93\u6b77\u5922\u5883\uff0c\u60a8\u7684\u8eab\u9ad4\u5be6\u969b\u4e0a\u4e5f\u53ef\u80fd\u6703\u7d93\u6b77\u66ab\u6642\u6027\u56db\u80a2\u7671\u7613\uff0c\u9019\u662f\u4e00\u7a2e\u4fdd\u8b77\u63aa\u65bd\uff0c\u907f\u514d\u60a8\u7684\u8eab\u9ad4\u771f\u7684\u53bb\u9032\u884c\u60a8\u5922\u4e2d\u7684\u52d5\u4f5c\u3002 \u9019\u56db\u500b\u968e\u6bb5\u6703\u4e00\u76f4\u5faa\u74b0\u76f4\u5230\u60a8\u9192\u4f86\u3002\u60a8\u5fc5\u9808\u7d93\u6b77NREM\u548cREM\u7761\u7720\uff0c\u624d\u80fd\u4fdd\u6301\u4e00\u5929\u7684\u6e05\u9192\u3002\u5982\u679c\u6c92\u6709\u9019\u5169\u8005\uff0c\u8a18\u61b6\u6574\u5408\u5c31\u6703\u53d7\u5230\u640d\u5bb3\u3002\u6b63\u5982\u60a8\u66fe\u7d93\u6b77\u904e\u7684\uff0c\u5728\u4e00\u6574\u591c\u5e7e\u4e4e\u6c92\u6709\u7761\u4e4b\u5f8c\uff0c\u6703\u5f88\u96e3\u5feb\u901f\u56de\u61b6\u8d77\u7c21\u55ae\u7684\u4e8b\u60c5\u3002 \u5f71\u97ff\u7761\u7720\u7684\u56e0\u7d20 \u826f\u597d\u7684\u7761\u7720\u770b\u8d77\u4f86\u50cf\u662f\u4e00\u500b\u8907\u96dc\u7684\u96e3\u984c\u3002\u8a31\u591a\u56e0\u7d20\u6703\u5f71\u97ff\u7761\u7720\u7684\u54c1\u8cea\u548c\u6301\u7e8c\u7684\u6642\u9593\uff0c\u5982\u679c\u60a8\u6574\u665a\u90fd\u7121\u6cd5\u5165\u7761\uff0c\u8acb\u5617\u8a66\u8a18\u9304\u4e0b\u4f86\uff0c\u4ee5\u76e3\u63a7\u4e26\u78ba\u8a8d\u662f\u5426\u70ba\u4e0b\u5217\u56e0\u7d20\u3002\u60a8\u53ef\u4ee5\u6574\u5929\u6301\u7e8c\u8a18\u9304\u6216\u5728\u7761\u524d\u5beb\u4e0b\u6458\u8981\u3002\u7121\u8ad6\u60a8\u504f\u597d\u7684\u65b9\u6cd5\u662f\u4ec0\u9ebc\uff0c\u6bcf\u5929\u8a18\u9304\u60a8\u7684\u98f2\u98df\u3001\u6d3b\u52d5\u72c0\u6cc1\u548c\u60c5\u7dd2\u72c0\u614b\uff0c\u90fd\u53ef\u4ee5\u8b93\u60a8\u77ad\u89e3\u54ea\u4e9b\u56e0\u7d20\u6703\u6539\u5584\u6216\u662f\u640d\u5bb3\u60a8\u7684\u7761\u7720\u54c1\u8cea\uff1a \u5496\u5561\u56e0\uff1a\u9019\u7a2e\u8208\u596e\u5291\u901a\u5e38\u53ef\u4ee5\u559a\u9192\u8eab\u9ad4\uff0c\u8b93\u60a8\u4e0d\u6703\u611f\u5230\u75b2\u5026\u3002\u4e8b\u5be6\u4e0a\uff0c\u5496\u5561\u56e0\u6703\u963b\u6b62\u817a\u82f7\uff0c\u9019\u662f\u4e00\u7a2e\u8eab\u9ad4\u5206\u6ccc\u7684\u5316\u5b78\u7269\u8cea\uff0c\u8b93\u60a8\u660f\u660f\u6b32\u7761\u3002\u96d6\u7136\u9019\u5728\u65e9\u6668\u6216\u6f2b\u9577\u7684\u4e00\u5929\u53ef\u80fd\u662f\u6709\u76ca\u7684\uff0c\u4f46\u5728\u4e0b\u5348\u7a0d\u665a\u6216\u508d\u665a\u651d\u53d6\u904e\u591a\u7684\u5496\u5561\u56e0\u5c31\u6703\u5f71\u97ff\u60a8\u7684\u7761\u7720\u3002 \u9152\u7cbe\uff1a\u665a\u4e0a\u559d\u592a\u591a\u9152\u53ef\u80fd\u7834\u58de\u60a8\u7684\u7761\u7720\u6a21\u5f0f\u3002\u66f4\u5177\u9ad4\u5730\u8aaa\uff0c\u5b83\u6703\u7834\u58de\u60a8\u7684REM\u7761\u7720\uff0c\u4f7f\u60a8\u7684\u7761\u7720\u9031\u671f\u4e0d\u5b8c\u6574\u3002\u66f4\u6dfa\u4e00\u9ede\u4f86\u8aaa\uff0c\u9152\u7cbe\u662f\u4e00\u7a2e\u5229\u5c3f\u5291\uff0c\u9019\u4ee3\u8868\u60a8\u6703\u66f4\u983b\u7e41\u5730\u60f3\u8981\u6392\u5c3f\u3002\u6240\u4ee5\uff0c\u559d\u592a\u591a\u9152\u4e5f\u6703\u64fe\u4e82\u60a8\u7684\u4f11\u606f\uff0c\u56e0\u70ba\u60a8\u53ef\u80fd\u4e0d\u5f97\u4e0d\u5e38\u53bb\u6d17\u624b\u9593\u3002 \u98f2\u98df\uff1a\u7576\u5929\u6700\u5f8c\u7528\u9910\u7684\u6642\u9593\u548c\u5167\u5bb9\u53ef\u80fd\u5f71\u97ff\u60a8\u7684\u7761\u7720\u3002\u60f3\u60f3\u6b63\u9910\u6216\u96f6\u98df\u5982\u4f55\u8b93\u60a8\u7684\u8840\u7cd6\u6fc0\u589e\u5c31\u77e5\u9053\u4e86\uff0c\u591c\u9593\u7684\u80fd\u91cf\u63d0\u6607\u5c07\u4f7f\u60a8\u96e3\u4ee5\u653e\u9b06\u3002 \u8eab\u9ad4\u6d3b\u52d5\uff1a\u5b9a\u671f\u904b\u52d5\u53ef\u4ee5\u5e6b\u52a9\u60a8\u7dad\u6301\u898f\u5f8b\u7684\u7761\u7720\u6642\u9593\u8868\u3002\u7136\u800c\u904b\u52d5\u6642\u9593\u4e0d\u8981\u592a\u665a\uff0c\u5426\u5247\u60a8\u7684\u8eab\u9ad4\u5728\u8f49\u63db\u72c0\u614b\u524d\u5c31\u6c92\u6709\u6642\u9593\u597d\u597d\u653e\u9b06\u3002 \u58d3\u529b\u548c\u60c5\u7dd2\u72c0\u614b\uff1a\u597d\u597d\u6aa2\u8996\u5728\u9019\u4e00\u5929\u7576\u4e2d\u7684\u58d3\u529b\u6216\u60c5\u7dd2\u72c0\u614b\u3002\u5982\u679c\u60a8\u611f\u5230\u7279\u5225\u75b2\u618a\u3001\u6182\u616e\u6216\u6709\u5176\u5b83\u58d3\u529b\uff0c\u53ef\u80fd\u5c31\u5f88\u96e3\u975c\u4e0b\u5fc3\u4f86\u5165\u7761\u3002 \u660e\u4eae\u7684\u71c8\u5149\uff1a\u60a8\u5982\u679c\u7d93\u5e38\u88ab\u5f37\u5149\u7167\u5c04\uff0c\u53ef\u80fd\u6703\u5f71\u97ff\u7761\u7720\u6fc0\u7d20\u7684\u7522\u751f\u3002\u8acb\u78ba\u4fdd\u60a8\u7684\u623f\u9593\u5f88\u6697\uff0c\u4e26\u5728\u4f7f\u7528\u660e\u4eae\u87a2\u5e55\uff08\u96fb\u8996\u3001\u624b\u6a5f\u3001\u5e73\u677f\uff09\u5f8c\uff0c\u4f11\u606f\u4e00\u4e0b\u518d\u9032\u53bb\u7761\u3002 \u63d0\u9ad8\u4f11\u606f\u54c1\u8cea\u76847\u500b\u6280\u5de7 \u8a18\u9304\u4e00\u9031\u5f8c\uff0c\u60a8\u53ef\u80fd\u6703\u6ce8\u610f\u5230\u67d0\u4e9b\u6a21\u5f0f\u3002\u5bc6\u5207\u95dc\u6ce8\u9019\u4e9b\u7dda\u7d22\u96b1\u85cf\u7684\u8a0a\u606f\u3002\u900f\u904e\u9019\u4e9b\u8a0a\u606f\uff0c\u60a8\u53ef\u4ee5\u5efa\u7acb\u500b\u4eba\u5316\u7684\u4f11\u606f\u8a08\u5283\uff0c\u70ba\u60a8\u7684\u5c31\u5be2\u6642\u9593\u4f5c\u6e96\u5099\u3002\u5982\u679c\u5beb\u65e5\u8a18\u4e0d\u662f\u60a8\u7684\u98a8\u683c\uff0c\u6216\u8005\u60a8\u9700\u8981\u4e00\u4e9b\u7c21\u55ae\u7684\u60f3\u6cd5\uff0c\u4ee5\u4e0b\u63d0\u4f9b\u4e03\u500b\u8d85\u7d1a\u7761\u7720\u79d8\u8a23\uff1a \u60f3\u60f3\u60a8\u80fd\u6e1b\u5c11\u591a\u5c11\u5496\u5561\u56e0\u7684\u651d\u53d6\uff0c\u6216\u8a02\u5b9a\u300c\u5496\u5561\u56e0\u6642\u9650\u300d\uff0c\u6bcf\u5929\u904e\u4e86\u9019\u500b\u6642\u9593\u9ede\uff0c\u60a8\u5c31\u4e0d\u8a72\u518d\u651d\u53d6\u5496\u5561\u56e0\u3002 \u98f2\u9152\u8981\u6709\u7bc0\u5236\uff0c\u6216\u8a02\u5b9a\u300c\u9152\u7cbe\u6642\u9650\u300d\uff0c\u4ee5\u4fbf\u60a8\u7684\u8eab\u9ad4\u6709\u6642\u9593\u5728\u7761\u524d\u91cd\u65b0\u8abf\u6574\u3002 \u907f\u514d\u665a\u4e0a\u592a\u665a\u5403\u98ef\u6216\u9910\u5f8c\u9084\u5403\u9ede\u5fc3\u3002 \u5b9a\u671f\u904b\u52d5\uff0c\u6700\u597d\u5728\u4e00\u5929\u4e2d\u6bd4\u8f03\u65e9\u7684\u6642\u5019\u904b\u52d5\u3002\u6bcf\u592920\u5206\u9418\u662f\u4e00\u500b\u5f88\u597d\u7684\u8d77\u982d\uff0c\u7136\u5f8c\u518d\u6162\u6162\u905e\u589e\u3002 \u81f3\u5c11\u898f\u5283\u4e03\u500b\u5c0f\u6642\u7684\u7761\u7720\u3002\u60a8\u6709\u53ef\u80fd\u9700\u8981\u4e03\u5c0f\u6642\u4ee5\u4e0a\uff0c\u4f46\u5982\u679c\u60a8\u76ee\u524d\u7684\u7761\u7720\u591a\u534a\u672a\u9054\u4e03\u5c0f\u6642\uff0c\u8d77\u78bc\u53ef\u4ee5\u5148\u4ee5\u9019\u70ba\u76ee\u6a19\u3002\u96d6\u7136\u60a8\u53ef\u80fd\u7121\u6cd5\u7acb\u5373\u9054\u5230\u4e03\u500b\u5c0f\u6642\uff0c\u4f46\u662f\u61c9\u8a72\u76e1\u5feb\u958b\u59cb\u9010\u6f38\u63d0\u65e9\u4e0a\u5e8a\uff0c\u9019\u6a23\u5c31\u6703\u6f38\u6f38\u8b8a\u5f97\u66f4\u52a0\u5bb9\u6613\u6539\u8b8a\u3002 \u5b9a\u6642\u5165\u7761\u548c\u8d77\u5e8a\uff0c\u5373\u4f7f\u5728\u9031\u672b\u4e5f\u8981\u6301\u4e4b\u4ee5\u6046\u3002\u9019\u7a2e\u898f\u5f8b\u6027\u6709\u52a9\u4fdd\u6301\u9ad4\u5167\u751f\u7406\u6642\u9418\u7684\u7bc0\u5f8b\u3002 [&hellip;]<\/p>\n","protected":false},"author":5186,"featured_media":25113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[283],"tags":[20723,20724,20746],"class_list":["post-25126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-zh-hant","tag-cognitive-functions-zh-hant","tag-healthy-habits-zh-hant","tag-sleep-hygiene-zh-hant"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7 - Ask The Scientists<\/title>\n<meta name=\"description\" content=\"\u7761\u7720\u5c0d\u65bc\u826f\u597d\u7684\u8eab\u5fc3\u529f\u80fd\u975e\u5e38\u91cd\u8981\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5ea6\u904e\u4e00\u5929\u3002\u4f86\u77ad\u89e3\u7761\u7720\u8207\u5065\u5eb7\u7684\u95dc\u4fc2\uff0c\u4e26\u5b78\u7fd2\u7761\u7720\u79d1\u5b78\u3002\" \/>\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-hant\/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\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7 - Ask The Scientists\" \/>\n<meta property=\"og:description\" content=\"\u7761\u7720\u5c0d\u65bc\u826f\u597d\u7684\u8eab\u5fc3\u529f\u80fd\u975e\u5e38\u91cd\u8981\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5ea6\u904e\u4e00\u5929\u3002\u4f86\u77ad\u89e3\u7761\u7720\u8207\u5065\u5eb7\u7684\u95dc\u4fc2\uff0c\u4e26\u5b78\u7fd2\u7761\u7720\u79d1\u5b78\u3002\" \/>\n<meta property=\"og:url\" content=\"https:\/\/askthescientists.com\/zh-hant\/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=\"2022-07-25T04:39:24+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-hant\\\/healthy-sleep\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/healthy-sleep\\\/\"},\"author\":{\"name\":\"Jenna Templeton\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/#\\\/schema\\\/person\\\/b36c36970f96205baed843a64d2957ca\"},\"headline\":\"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7\",\"datePublished\":\"2018-10-01T16:00:16+00:00\",\"dateModified\":\"2022-07-25T04:39:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/healthy-sleep\\\/\"},\"wordCount\":106,\"publisher\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/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-Hant\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/healthy-sleep\\\/\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/healthy-sleep\\\/\",\"name\":\"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7 - Ask The Scientists\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/healthy-sleep\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/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\":\"2022-07-25T04:39:24+00:00\",\"description\":\"\u7761\u7720\u5c0d\u65bc\u826f\u597d\u7684\u8eab\u5fc3\u529f\u80fd\u975e\u5e38\u91cd\u8981\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5ea6\u904e\u4e00\u5929\u3002\u4f86\u77ad\u89e3\u7761\u7720\u8207\u5065\u5eb7\u7684\u95dc\u4fc2\uff0c\u4e26\u5b78\u7fd2\u7761\u7720\u79d1\u5b78\u3002\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/healthy-sleep\\\/#breadcrumb\"},\"inLanguage\":\"zh-Hant\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/healthy-sleep\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hant\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/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-hant\\\/healthy-sleep\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/#website\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/\",\"name\":\"Ask The Scientists\",\"description\":\"Your Source for Health and Science Information\",\"publisher\":{\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"zh-Hant\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/#organization\",\"name\":\"Ask the Scientists\",\"url\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hant\",\"@id\":\"https:\\\/\\\/askthescientists.com\\\/zh-hant\\\/#\\\/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-hant\\\/#\\\/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-hant\\\/#\\\/schema\\\/person\\\/b36c36970f96205baed843a64d2957ca\",\"name\":\"Jenna Templeton\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hant\",\"@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-hant\\\/author\\\/jtempleton\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7 - Ask The Scientists","description":"\u7761\u7720\u5c0d\u65bc\u826f\u597d\u7684\u8eab\u5fc3\u529f\u80fd\u975e\u5e38\u91cd\u8981\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5ea6\u904e\u4e00\u5929\u3002\u4f86\u77ad\u89e3\u7761\u7720\u8207\u5065\u5eb7\u7684\u95dc\u4fc2\uff0c\u4e26\u5b78\u7fd2\u7761\u7720\u79d1\u5b78\u3002","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-hant\/healthy-sleep\/","og_locale":"en_US","og_type":"article","og_title":"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7 - Ask The Scientists","og_description":"\u7761\u7720\u5c0d\u65bc\u826f\u597d\u7684\u8eab\u5fc3\u529f\u80fd\u975e\u5e38\u91cd\u8981\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5ea6\u904e\u4e00\u5929\u3002\u4f86\u77ad\u89e3\u7761\u7720\u8207\u5065\u5eb7\u7684\u95dc\u4fc2\uff0c\u4e26\u5b78\u7fd2\u7761\u7720\u79d1\u5b78\u3002","og_url":"https:\/\/askthescientists.com\/zh-hant\/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":"2022-07-25T04:39:24+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-hant\/healthy-sleep\/#article","isPartOf":{"@id":"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/"},"author":{"name":"Jenna Templeton","@id":"https:\/\/askthescientists.com\/zh-hant\/#\/schema\/person\/b36c36970f96205baed843a64d2957ca"},"headline":"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7","datePublished":"2018-10-01T16:00:16+00:00","dateModified":"2022-07-25T04:39:24+00:00","mainEntityOfPage":{"@id":"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/"},"wordCount":106,"publisher":{"@id":"https:\/\/askthescientists.com\/zh-hant\/#organization"},"image":{"@id":"https:\/\/askthescientists.com\/zh-hant\/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-Hant"},{"@type":"WebPage","@id":"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/","url":"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/","name":"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7 - Ask The Scientists","isPartOf":{"@id":"https:\/\/askthescientists.com\/zh-hant\/#website"},"primaryImageOfPage":{"@id":"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/#primaryimage"},"image":{"@id":"https:\/\/askthescientists.com\/zh-hant\/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":"2022-07-25T04:39:24+00:00","description":"\u7761\u7720\u5c0d\u65bc\u826f\u597d\u7684\u8eab\u5fc3\u529f\u80fd\u975e\u5e38\u91cd\u8981\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5ea6\u904e\u4e00\u5929\u3002\u4f86\u77ad\u89e3\u7761\u7720\u8207\u5065\u5eb7\u7684\u95dc\u4fc2\uff0c\u4e26\u5b78\u7fd2\u7761\u7720\u79d1\u5b78\u3002","breadcrumb":{"@id":"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/#breadcrumb"},"inLanguage":"zh-Hant","potentialAction":[{"@type":"ReadAction","target":["https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/"]}]},{"@type":"ImageObject","inLanguage":"zh-Hant","@id":"https:\/\/askthescientists.com\/zh-hant\/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-hant\/healthy-sleep\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/askthescientists.com\/zh-hant\/"},{"@type":"ListItem","position":2,"name":"\u7761\u7720\u79d1\u5b78\uff1a\u7761\u7720\u8207\u5065\u5eb7"}]},{"@type":"WebSite","@id":"https:\/\/askthescientists.com\/zh-hant\/#website","url":"https:\/\/askthescientists.com\/zh-hant\/","name":"Ask The Scientists","description":"Your Source for Health and Science Information","publisher":{"@id":"https:\/\/askthescientists.com\/zh-hant\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/askthescientists.com\/zh-hant\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"zh-Hant"},{"@type":"Organization","@id":"https:\/\/askthescientists.com\/zh-hant\/#organization","name":"Ask the Scientists","url":"https:\/\/askthescientists.com\/zh-hant\/","logo":{"@type":"ImageObject","inLanguage":"zh-Hant","@id":"https:\/\/askthescientists.com\/zh-hant\/#\/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-hant\/#\/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-hant\/#\/schema\/person\/b36c36970f96205baed843a64d2957ca","name":"Jenna Templeton","image":{"@type":"ImageObject","inLanguage":"zh-Hant","@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-hant\/author\/jtempleton\/"}]}},"_links":{"self":[{"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/posts\/25126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/users\/5186"}],"replies":[{"embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/comments?post=25126"}],"version-history":[{"count":0,"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/posts\/25126\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/media\/25113"}],"wp:attachment":[{"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/media?parent=25126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/categories?post=25126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/askthescientists.com\/zh-hant\/wp-json\/wp\/v2\/tags?post=25126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}