{"id":71528,"date":"2022-09-06T14:30:13","date_gmt":"2022-09-06T20:30:13","guid":{"rendered":"https:\/\/askthescientists.com\/?p=71528"},"modified":"2022-09-06T14:01:27","modified_gmt":"2022-09-06T20:01:27","slug":"travel-sleep-tips","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/travel-sleep-tips\/","title":{"rendered":"\u65c5\u884c\u6642\u7684\u7761\u7720\u5efa\u8b70\u8b93\u60a8\u5728\u65c5\u9014\u4e2d\u7372\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\/healthy-sleep\/\">\u597d\u597d\u5730\u5408\u4e0a\u96d9\u773c\u6df1\u6c89\u5165\u7761<\/a>\u6975\u5177\u6311\u6230\u6027\u3002\u6bcf\u500b\u4eba\u4f3c\u4e4e\u90fd\u6709\u4e0d\u540c\u7684\u61c9\u5c0d\u65b9\u6848\u2014\u2014\u88dc\u5145\u54c1\u3001\u8655\u65b9\u5b89\u7720\u85e5\u3001\u8b93\u4eba\u500d\u611f\u8212\u9069\u7684\u9838\u6795\u3001\u7279\u5b9a\u7684\u7761\u7720\u6642\u9593\u7b49\u7b49\u3002<\/p>\n<p>\u4f46\u662f\u5728\u9078\u64c7\u61c9\u5c0d\u65b9\u6848\u4e4b\u524d\uff0c\u77ad\u89e3\u554f\u984c\u7684\u6839\u6e90\u975e\u5e38\u91cd\u8981\u3002\u70ba\u4ec0\u9ebc\u65c5\u884c\u6642\u9019\u9ebc\u96e3\u4ee5\u5165\u7761\u5462\uff1f\u4e0b\u6587\u5c07\u8a73\u8ff0\u4eba\u9ad4\u7761\u7720\u6a21\u5f0f\u80cc\u5f8c\u7684\u79d1\u5b78\uff0c\u4e26\u70ba\u60a8\u63d0\u4f9b\u591a\u500b\u65c5\u884c\u6642\u7684\u7761\u7720\u5efa\u8b70\uff0c\u8b93\u60a8\u64c1\u6709\u65c5\u9014\u4e2d\u5b89\u7136\u5165\u7761\u7684\u5de5\u5177\u3002<\/p>\n<h2><strong>\u665d\u591c\u7bc0\u5f8b\u662f\u7406\u89e3\u4eba\u9ad4\u751f\u7406\u6642\u9418\u7684\u95dc\u9375<\/strong><\/h2>\n<p>\u60a8\u7684\u8eab\u9ad4\u6bcf\u5929\u90fd\u5728\u4e0d\u65b7\u9032\u884c\u5c07\u98df\u7269\u8f49\u5316\u70ba\u80fd\u91cf\u3001<a href=\"https:\/\/askthescientists.com\/body-waste\/\">\u6392\u6cc4\u5ee2\u7269<\/a>\u3001\u5c0d\u8907\u96dc\u7684\u523a\u6fc0\u505a\u51fa\u53cd\u61c9\u3001\u52aa\u529b\u4fdd\u6301\u5065\u5eb7\u7b49\u529f\u80fd\u3002\u5e78\u904b\u7684\u662f\uff0c\u5927\u90e8\u5206\u904e\u7a0b\u90fd\u662f\u81ea\u4e3b\u9032\u884c\u3002\u9019\u4e9b\u904e\u7a0b\u6703\u5728\u60a8\u4e0d\u77e5\u89ba\u7684\u60c5\u6cc1\u4e0b\u81ea\u52d5\u904b\u884c\u3002<\/p>\n<p>\u5176\u4e2d\u4e00\u500b\u904e\u7a0b\u5c31\u662f\u7761\u7720\u6e05\u9192\u9031\u671f\u3002\u5927\u591a\u6578\u4eba\u6703\u5728\u665a\u4e0a\u611f\u5230\u774f\u610f\u3001\u5728\u591c\u88e1\u719f\u7761\uff0c\u7136\u5f8c\u5728\u65e9\u4e0a\u9192\u4f86\u3002\u90a3\u9ebc\u8eab\u9ad4\u600e\u9ebc\u77e5\u9053\u4ec0\u9ebc\u6642\u5019\u61c9\u8a72\u5165\u7761\u3001\u4ec0\u9ebc\u6642\u5019\u61c9\u8a72\u9192\u4f86\u5462\uff1f\u7b54\u6848\u51fa\u4e4e\u610f\u6599\u7684\u7c21\u55ae\uff1a\u665d\u591c\u7bc0\u5f8b\u3002<\/p>\n<p>\u60a8\u53ef\u80fd\u807d\u8aaa\u904e\u9019\u7a31\u70ba\u4eba\u9ad4\u751f\u7406\u6642\u9418\u3002\u9019\u500b\u63cf\u8ff0\u975e\u5e38\u8cbc\u5207\u3002<a href=\"https:\/\/askthescientists.com\/circadian-rhythms\/\">\u665d\u591c\u7bc0\u5f8b<\/a>\u662f\u4e00\u9805\u8abf\u7bc0\u5404\u7a2e\u8eab\u9ad4\u529f\u80fd\u7684 24 \u5c0f\u6642\u9031\u671f\uff0c\u8209\u51e1\u6d88\u5316\u529f\u80fd\u5230\u7761\u7720\u898f\u5f8b\u3002\u4e0b\u4e18\u8166\u7684\u8996\u4ea4\u53c9\u4e0a\u6838\uff08SCN\uff09\uff08\u4f4d\u65bc\u8166\u5e79\u6b63\u4e0a\u65b9\u90e8\u4f4d\uff09\u64cd\u63a7\u9019\u4e9b\u9031\u671f\u7684\u904b\u884c\u3002SCN \u53d7\u7121\u6578\u523a\u6fc0\u7684\u5f71\u97ff\uff0c\u5149\u7dda\u5c31\u662f\u5176\u4e2d\u4e4b\u4e00\u3002\u81ea\u7136\u60c5\u6cc1\u4e0b\uff0c\u9019\u662f\u60a8\u7761\u7720\u6e05\u9192\u9031\u671f\u7684\u4e00\u500b\u91cd\u8981\u56e0\u7d20\u3002<\/p>\n<p>\u96a8\u8457\u591c\u5e55\u964d\u81e8\uff0c\u5915\u967d\u897f\u4e0b\uff0cSCN 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href=\"https:\/\/askthescientists.com\/sleepandsenses\/\">\u60a8\u5728\u65b0\u74b0\u5883\u4e2d\u7761\u89ba\u6642\uff0c\u8eab\u9ad4\u672c\u80fd\u5730\u9032\u5165\u9ad8\u5ea6\u8b66\u6212\u72c0\u614b\u2014\u2014\u9019\u662f\u5c08\u70ba\u4fdd\u8b77\u60a8\u907f\u514d\u5371\u96aa\u7684\u751f\u5b58\u672c\u80fd<\/a>\u3002\u907a\u61be\u7684\u662f\uff0c\u9ad8\u5ea6\u8b66\u6212\u72c0\u614b\u5f88\u96e3\u8b93\u60a8\u540c\u6642\u7372\u5f97\u9ad8\u54c1\u8cea\u7684\u7761\u7720\u3002<\/p>\n<p>\u6bcf\u4e00\u500b\u56e0\u7d20\u90fd\u6703\u5f71\u97ff\u6216\u8b93\u60a8\u7f3a\u4e4f\u7761\u7720\u7684\u54c1\u8cea\u548c\u9577\u5ea6\u3002\u60a8\u7684\u7761\u7720\u9031\u671f\u53d7\u5230\u9019\u4e9b\u5e72\u64fe\u5f8c\u6703\u9032\u4e00\u6b65\u64fe\u4e82\u60a8\u7684\u751f\u7406\u6642\u9418\u3002\u6240\u4ee5\u4e0d\u8ad6\u60a8\u5728\u65c5\u884c\u6642\u6703\u9047\u5230\u54ea\u4e9b\u7761\u7720\u6311\u6230\uff0c\u60a8\u7684\u76ee\u6a19\u90fd\u61c9\u70ba\u8b93\u8eab\u9ad4\u9032\u5165\u7b26\u5408\u60a8\u65c5\u884c\u76ee\u7684\u5730\u6642\u5340\u7684\u65b0\u7761\u7720\u6e05\u9192\u9031\u671f\u3002<\/p>\n<h2><strong>\u9000\u9ed1\u6fc0\u7d20\u7684\u57fa\u672c\u77e5\u8b58\uff1a\u4ecb\u7d39\u8377\u723e\u8499\u548c\u7761\u7720\u88dc\u5145\u54c1<\/strong><\/h2>\n<p>\u5982\u4e0a\u6240\u8ff0\uff0c\u9000\u9ed1\u6fc0\u7d20\u662f<a href=\"https:\/\/askthescientists.com\/hormones\/\">\u4e00\u7a2e\u4eba\u9ad4\u81ea\u7136\u5408\u6210\u4ee5\u7522\u751f\u774f\u610f\u7684\u8377\u723e\u8499<\/a>\u3002\u60a8\u7684\u5927\u8166\u8655\u65bc\u9ed1\u6697\u74b0\u5883\u4e2d\u6642\u6703\u5411\u677e\u679c\u9ad4\u767c\u51fa\u6307\u4ee4\uff0c\u91cb\u653e\u9000\u9ed1\u6fc0\u7d20\u4ee5\u6e96\u5099\u9032\u5165\u7761\u7720\u3002\u7576\u8eab\u9ad4\u611f\u53d7\u5230\u5149\u7dda\u6642\uff0c\u9000\u9ed1\u6fc0\u7d20\u6703\u505c\u6b62\u751f\u6210\uff0c\u5e6b\u52a9\u60a8\u6e05\u9192\u3002<\/p>\n<p>\u9000\u9ed1\u6fc0\u7d20\u5728\u9ad4\u5167\u7531\u5927\u8166\u4e2d\u8c4c\u8c46\u5927\u5c0f\u7684\u677e\u679c\u9ad4\u5408\u6210\uff0c\u4f46\u4e5f\u53ef\u4ee5\u4f86\u81ea\u5316\u5408\u7269\u3002\u5be6\u9a57\u5ba4\u88fd\u9020\u7684\u9000\u9ed1\u6fc0\u7d20\u7a31\u70ba\u5916\u6e90\u6027\u9000\u9ed1\u6fc0\u7d20\uff0c\u901a\u5e38\u88fd\u6210\u9320\u7247\u3001\u81a0\u56ca\u6216\u8edf\u7cd6\uff0c\u5728\u5e02\u9762\u4e2d\u4f5c\u70ba\u7761\u7720\u88dc\u5145\u54c1\u92b7\u552e\u3002\u98df\u7528\u9019\u7a2e\u5f62\u5f0f\u7684\u9000\u9ed1\u6fc0\u7d20\u6642\uff0c\u80fd\u652f\u6301\u5065\u5eb7\u7684\u7761\u7720\u3002<\/p>\n<p>\u8b80\u5230\u9019\u88e1\uff0c\u5e0c\u671b\u60a8\u5df2\u7d93\u7406\u89e3\u4e86\u9000\u9ed1\u6fc0\u7d20\u88dc\u5145\u54c1\u8d77\u6548\u7684\u57fa\u790e\u77e5\u8b58\u3002\u4f46\u60a8\u53ef\u80fd\u4ecd\u7136\u6709\u5f88\u591a\u9000\u9ed1\u6fc0\u7d20\u8207\u65c5\u884c\u7761\u7720\u76f8\u95dc\u7684\u554f\u984c\u3002\u5e78\u904b\u7684\u662f\uff0c\u6211\u5011\u70ba\u60a8\u63d0\u4f9b\u4e86\u4e00\u4e9b\u5e38\u898b\u554f\u984c\u7684\u7b54\u6848\uff1a<\/p>\n<ul>\n<li><strong>\u6211\u61c9\u8a72\u4ec0\u9ebc\u6642\u5019\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\uff1f<\/strong>\u5982\u679c\u60a8\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u88dc\u5145\u54c1\uff0c\u90a3\u9ebc\u63d0\u9ad8\u8840\u6db2\u4e2d\u7684\u9000\u9ed1\u6fc0\u7d20\u6c34\u5e73\u9700\u8981 30 \u5206\u9418\u5230\u4e00\u500b\u5c0f\u6642\u3002\u63db\u8a00\u4e4b\uff0c\u9000\u9ed1\u6fc0\u7d20\u9700\u8981\u81f3\u5c11 30 \u5206\u9418\u624d\u80fd\u8b93\u60a8\u611f\u5230\u774f\u5026\u3002\u6240\u4ee5\u8acb\u76f8\u61c9\u5b89\u6392\u3002\u5982\u679c\u60a8\u77e5\u9053\u81ea\u5df1\u6703\u4f4f\u9152\u5e97\u6216\u7761\u5728\u4e0d\u719f\u6089\u7684\u5e8a\u4e0a\uff0c\u60a8\u53ef\u4ee5\u5617\u8a66\u7761\u524d\u5927\u7d04 30 \u5206\u9418\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u4ee5\u5b89\u64ab\u60c5\u7dd2\u3002\u5728\u6df1\u591c\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u53ef\u80fd\u5c0e\u81f4\u5b83\u5728\u60a8\u9ad4\u5167\u505c\u7559\u6642\u9593\u904e\u4e45\uff0c\u9020\u6210\u7b2c\u4e8c\u5929\u767d\u5929\u4ecd\u660f\u660f\u6b32\u7761\u3002<\/li>\n<li><strong>\u6211\u61c9\u8a72\u4f7f\u7528\u591a\u5c11\u5291\u91cf\u7684\u9000\u9ed1\u6fc0\u7d20\uff1f<\/strong>\u9000\u9ed1\u6fc0\u7d20\u7684\u6b63\u78ba\u5291\u91cf\u56e0\u4eba\u800c\u7570\uff0c\u4f46\u901a\u5e38\u4ecb\u65bc 1 \u5230 5 \u6beb\u514b\u3002\u8acb\u52d9\u5fc5\u95b1\u8b80\u9000\u9ed1\u6fc0\u7d20\u7684\u7522\u54c1\u5305\u88dd\u67e5\u770b\u5efa\u8b70\u5291\u91cf\u3002\u82e5\u4e0d\u78ba\u5b9a\uff0c\u8acb\u5f9e\u5c11\u5291\u91cf\u958b\u59cb\u4e26\u9010\u6f38\u589e\u52a0\u5230\u9069\u5408\u60a8\u7684\u5291\u91cf\u3002<\/li>\n<li><strong>\u9000\u9ed1\u6fc0\u7d20\u7684\u6548\u679c\u6703\u6301\u7e8c\u591a\u4e45\uff1f<\/strong>\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u90fd\u5404\u4e0d\u76f8\u540c\uff0c\u6240\u4ee5\u4e0d\u540c\u7684\u4eba\u4ee3\u8b1d\u9000\u9ed1\u6fc0\u7d20\u7684\u901f\u5ea6\u4e5f\u4e0d\u4e00\u6a23\u3002\u60a8\u53ef\u4ee5\u9810\u8a2d\u9000\u9ed1\u6fc0\u7d20\u5728\u60a8\u9ad4\u5167\u505c\u7559\u5927\u7d04\u4e94\u500b\u5c0f\u6642\u3002<\/li>\n<li><strong>\u9000\u9ed1\u6fc0\u7d20\u5b89\u5168\u55ce\uff1f<\/strong>\u9000\u9ed1\u6fc0\u7d20\u7531\u8eab\u9ad4\u81ea\u7136\u751f\u6210\uff0c\u53ef\u5b89\u5168\u4f7f\u7528\u3002\u986f\u7136\uff0c\u9000\u9ed1\u6fc0\u7d20\u88dc\u5145\u54c1\u6703\u9020\u6210\u774f\u5026\u2014\u2014\u7562\u7adf\u9019\u662f\u5b83\u7684\u4f5c\u7528\u2014\u2014\u56e0\u6b64\u60a8\u61c9\u8b39\u614e\u4f7f\u7528\u4e26\u907f\u514d\u5728\u4f7f\u7528\u5f8c\u958b\u8eca\u3002\u9000\u9ed1\u6fc0\u7d20\u9084\u6703\u8207\u5176\u5b83\u85e5\u7269\u767c\u751f\u53cd\u61c9\uff0c\u6bd4\u5982\u907f\u5b55\u85e5\u3001\u514d\u75ab\u6291\u88fd\u85e5\u7269\u548c\u6297\u6291\u9b31\u85e5\u7269\uff0c\u56e0\u6b64\u8acb\u5728\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u88dc\u5145\u54c1\u4e4b\u524d\u54a8\u8a62\u60a8\u7684\u91ab\u751f\u3002<\/li>\n<li><strong>\u9000\u9ed1\u6fc0\u7d20\u6703\u7522\u751f\u4f9d\u8cf4\u6027\u55ce\uff1f<\/strong>\u77ed\u671f\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u7522\u751f\u4f9d\u8cf4\u7684\u53ef\u80fd\u6027\u5f88\u5c0f\u3002\u540c\u6a23\uff0c\u60a8\u4e5f\u4e0d\u6703\u7522\u751f\u300c\u8010\u53d7\u6027\u300d\uff0c\u4e5f\u5c31\u662f\u8aaa\u7522\u751f\u76f8\u540c\u7684\u6548\u679c\u4e0d\u6703\u9700\u8981\u66f4\u9577\u7684\u6642\u9593\u3002<\/li>\n<li><strong>\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u6703\u7522\u751f\u526f\u4f5c\u7528\u55ce\uff1f<\/strong>\u9664\u4e86\u774f\u5026<span style=\"text-decoration: line-through;\">\u4e4b\u5916<\/span>\uff0c\u60a8\u5728\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u4e4b\u5f8c\u53ef\u80fd\u6703\u611f\u5230\u982d\u75db\u3001\u5641\u5fc3\u6216\u982d\u6688\u3002\u4e0d\u5e38\u898b\u7684\u526f\u4f5c\u7528\u9084\u5305\u62ec\u66ab\u6642\u6027\u6291\u9b31\u3001\u75d9\u6523\u3001\u7126\u616e\u548c\u4f4e\u8840\u58d3\u3002\u5982\u679c\u51fa\u73fe\u4e0a\u8ff0\u526f\u4f5c\u7528\uff0c\u6700\u597d\u5728\u7e7c\u7e8c\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u88dc\u5145\u54c1\u4e4b\u524d\u54a8\u8a62\u60a8\u7684\u91ab\u751f\u3002<\/li>\n<\/ul>\n<h2><strong>\u5982\u4f55\u514b\u670d\u6642\u5dee<\/strong><\/h2>\n<p>\u5982\u679c\u60a8\u66fe\u8de8\u6642\u5340\u65c5\u884c\uff0c\u60a8\u53ef\u80fd\u5728\u67d0\u7a2e\u7a0b\u5ea6\u4e0a\u9ad4\u9a57\u904e\u6642\u5dee\u53cd\u61c9\u3002\u7576\u8eab\u9ad4\u7684\u751f\u7406\u6642\u9418\u8655\u5728\u4e0d\u540c\u7684\u6642\u5340\u6642\uff0c\u5c31\u6703\u51fa\u73fe\u9019\u7a2e\u73fe\u8c61\u3002\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u6307\u793a\u60a8\u8eab\u9ad4\u5448\u73fe\u7684\u72c0\u614b\u53ef\u80fd\u8207\u74b0\u5883\u56e0\u7d20\u2014\u2014\u6bd4\u5982\u967d\u5149\u2014\u2014\u800c\u51fa\u73fe\u5b8c\u5168\u4e0d\u540c\u7684\u72c0\u614b\u3002\u60a8\u7684\u7761\u7720\u6e05\u9192\u9031\u671f\u5f88\u5bb9\u6613\u5c31\u6703\u88ab\u6253\u4e82\u3002<\/p>\n<p>\u514b\u670d\u6642\u5dee\u7684\u610f\u601d\u5176\u5be6\u901a\u5e38\u662f\u6307\u76e1\u5feb\u9069\u61c9\u65b0\u7684\u6642\u5340\u3002\u9019\u6703\u5e6b\u52a9\u60a8\u5728\u767d\u5929\u4fdd\u6301\u7cbe\u529b\u5145\u6c9b\uff0c\u5728\u665a\u4e0a\u4e00\u591c\u597d\u7720\uff0c\u8b93\u60a8\u6709\u66f4\u591a\u6642\u9593\u4eab\u53d7\u7570\u570b\u65c5\u884c\u3002\u7576\u7136\uff0c\u8aaa\u6642\u5bb9\u6613\u505a\u6642\u96e3\u3002<\/p>\n<p>\u7de9\u89e3\u6642\u5dee\u6700\u6709\u6548\u7684\u505a\u6cd5\u5c31\u662f\u5f37\u8feb\u81ea\u5df1\u9032\u5165\u65b0\u6642\u5340\u7684\u6642\u9593\u2014\u2014\u4e0d\u8ad6\u60a8\u7684\u8eab\u9ad4\u662f\u5426\u60f3\u8981\u3002\u6240\u4ee5\u4e0d\u8ad6\u60a8\u5728\u81ea\u5df1\u5c45\u4f4f\u6642\u5340\u4e2d\u5c31\u5be2\u6642\u9593\u901a\u5e38\u662f\u5e7e\u9ede\uff0c\u60a8\u90fd\u9700\u8981\u5728\u665a\u4e0a 10 \u9ede\u5de6\u53f3\u958b\u59cb\u6e96\u5099\u5c31\u5be2\uff1a\u5237\u7259\u3001\u770b\u66f8\uff0c\u6700\u91cd\u8981\u7684\u662f\u4e0a\u5e8a\u7761\u89ba\u3002<\/p>\n<p>\u5982\u679c\u60a8\u96e3\u4ee5\u611f\u5230\u7761\u610f\uff0c\u53ef\u4ee5\u5617\u8a66\u5584\u7528\u74b0\u5883\u56e0\u7d20\u3002\u8acb\u4e00\u5b9a\u95dc\u6389\u71c8\uff0c\u62c9\u4e0a\u7a97\u7c3e\uff0c\u5982\u679c\u53ef\u4ee5\u7684\u8a71\u6234\u4e0a\u773c\u7f69\u3002\u8acb\u8a18\u4f4f\uff1a\u60a8\u7684\u751f\u7406\u6642\u9418\u5f88\u5bb9\u6613\u53d7\u5230\u5149\u7dda\u5f71\u97ff\u3002\u6b64\u5916\uff0c\u60a8\u53ef\u4ee5\u5728\u7761\u524d 30 &#8211; 60 \u5206\u9418\u4f7f\u7528\u9000\u9ed1\u6fc0\u7d20\u88dc\u5145\u54c1\u3002\u60a8\u9ad4\u5167\u5b58\u5728\u7684\u9000\u9ed1\u6fc0\u7d20\u5c07\u5e6b\u52a9\u60a8\u7684\u665d\u591c\u7bc0\u5f8b\u9069\u61c9\u65b0\u7684\u74b0\u5883\u3002<\/p>\n<p>\u5728\u65e9\u4e0a\u5408\u7406\u7684\u6642\u9593\u8d77\u5e8a\u975e\u5e38\u95dc\u9375\u3002\u61f6\u5e8a\u53ea\u6703\u8b93\u8eab\u9ad4\u66f4\u96e3\u9069\u61c9\u3002\u9b27\u9418\u4e00\u97ff\u5c31\u62c9\u958b\u7a97\u7c3e\uff0c\u8b93\u5149\u7dda\u7167\u9032\u623f\u9593\u3002<a href=\"https:\/\/askthescientists.com\/outdoors\/\">\u5728\u6e05\u6668\u7684\u967d\u5149\u4e0b\u6563\u6b65\u6709\u52a9\u65bc\u6e05\u9192\u8eab\u9ad4<\/a>\u3002<\/p>\n<h2><strong>\u79d1\u6280\u8207\u7761\u7720\uff1a\u96fb\u5b50\u8a2d\u5099\u5982\u4f55\u5e6b\u52a9\u6216\u59a8\u7919\u60a8\u7684\u7761\u7720<\/strong><\/h2>\n<p>\u79d1\u6280\u5728\u73fe\u4ee3\u793e\u6703\u5e7e\u4e4e\u7121\u8655\u4e0d\u5728\uff0c\u5728\u65c5\u9014\u4e2d\u5e6b\u52a9\u60a8\u4eab\u53d7\u5065\u5eb7\u7684\u7761\u7720\u4e5f\u4e0d\u4f8b\u5916\u3002\u60a8\u5728\u964c\u751f\u6216\u4e0d\u8212\u670d\u7684\u74b0\u5883\u4e2d\u7761\u89ba\u6642\u53ef\u4ee5\u4f7f\u7528\u4e00\u4e9b\u5c0f\u5de5\u5177\u4f86\u5e6b\u52a9\u60a8\u4eab\u6709\u5b89\u7a69\u7684\u7761\u7720\u3002<\/p>\n<p>\u9577\u6642\u9593\u98db\u884c\u6642\uff0c\u8033\u585e\u548c\u964d\u566a\u8033\u6a5f\u7d55\u5c0d\u5927\u6709\u76ca\u8655\u3002\u7761\u7720\u6642\u767d\u566a\u97f3\u7684\u63a8\u85a6\u5206\u8c9d\u6c34\u5e73\u4ecb\u65bc 40 \u5230 50 \u5206\u8c9d\u4e4b\u9593\u3002\u98db\u6a5f\u5728\u98db\u884c\u6642\u7684\u5167\u90e8\u566a\u97f3\u6c34\u5e73\u5927\u7d04\u662f 80 \u5206\u8c9d\u2014\u2014\u9019\u500b\u97f3\u91cf\u4e26\u4e0d\u6709\u5229\u7761\u7720\u3002<\/p>\n<p>\u964d\u566a\u8033\u6a5f\u6700\u591a\u80fd\u5c07\u5916\u4f86\u566a\u97f3\u964d\u4f4e 45 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href=\"https:\/\/askthescientists.com\/technology-sleep\/\">\u8f03\u4eae\u7684\u87a2\u5e55\uff08\u96fb\u8996\u3001\u5e73\u677f\u96fb\u8166\u6216\u624b\u6a5f\uff09\u4e0d\u9069\u5408\u5728\u7761\u524d\u4f7f\u7528\uff0c\u4e0d\u8ad6\u60a8\u6240\u8655\u54ea\u500b\u6642\u5340\u6216\u7761\u5728\u54ea\u5f35\u5e8a\u4e0a<\/a>\u3002\u826f\u597d\u7684\u7761\u7720\u885b\u751f\u7fd2\u6163\u5efa\u8b70\u60a8\u5728\u8a08\u5283\u5165\u7761\u524d\u5169\u5c0f\u6642\u95dc\u6389\u87a2\u5e55\u3002<\/p>\n<h2><strong>\u5728\u4e0b\u4e00\u6b21\u65c5\u884c\u6642\u904b\u7528\u65c5\u884c\u7761\u7720\u5efa\u8b70<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/travel-health-benefits\/\">\u5047\u671f\u662f\u653e\u9b06\u3001\u5145\u96fb\uff0c\u4e26\u5f9e\u5fd9\u788c\u7684\u65e5\u5e38\u7463\u4e8b\u4e2d\u4fee\u6574\u7684\u6a5f\u6703<\/a>\u3002\u5728\u5916\u5730\u4f11\u606f\u5145\u5206\u662f\u611f\u89ba\u795e\u6e05\u6c23\u723d\u4e26\u6062\u5fa9\u6d3b\u529b\u7684\u91cd\u8981\u90e8\u5206\u2014\u2014\u800c\u4e14\u5145\u6c9b\u7684\u9ad4\u529b\u4e5f\u80fd\u8b93\u60a8\u5145\u5206\u4eab\u53d7\u65c5\u884c\u4e2d\u7684\u63a2\u96aa\u3002\u5584\u7528\u751f\u7406\u6642\u9418\u7684\u77e5\u8b58\u548c\u65c5\u884c\u5efa\u8b70\uff08\u5728\u5bb6\u4e5f\u53ef\u4ee5\u904b\u7528\uff09\uff0c\u5728\u5047\u671f\u4e2d\u4eab\u53d7\u6700\u68d2\u7684\u9ad4\u9a57\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-4960bdb26d75eeceb79b567f67c20adc'  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\u6587\u737b\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u6587\u737b\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u6587\u737b\">\u53c3\u8003\u6587\u737b<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>\u6c92\u6709\u4ec0\u9ebc\u80fd\u6bd4\u5f97\u4e0a\u6f2b\u9577\u800c\u75b2\u618a\u7684\u4e00\u5929\u7d50\u675f\u5f8c\u4e00\u982d\u683d\u9032\u5e8a\u4e0a\u6c89\u6c89\u5165\u7761\u4e86\u3002\u907a\u61be\u7684\u662f\uff0c\u65c5\u884c\u6642\u7372\u5f97\u5145\u8db3\u7684\u7761\u7720\u4e5f\u6210\u70ba\u4e86\u5962\u4f88\u7684\u6e34\u671b\u3002\u4f46\u9019\u4e26\u4e0d\u610f\u5473\u8457\u60a8\u4e00\u5b9a\u8981\u5728\u65c5\u884c\u6642\u6368\u68c4\u9ad8\u54c1\u8cea\u7684\u7761\u7720\u3002 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