{"id":1931,"date":"2026-02-15T14:27:18","date_gmt":"2026-02-15T14:27:18","guid":{"rendered":"https:\/\/chongkio.innovnational.com\/?post_type=wellness-knowledge&#038;p=1931"},"modified":"2026-04-14T05:49:24","modified_gmt":"2026-04-14T05:49:24","slug":"elevate-your-sleep-elevate-your-life","status":"publish","type":"wellness-knowledge","link":"https:\/\/chongkio.innovnational.com\/sc\/wellness-knowledge\/elevate-your-sleep-elevate-your-life\/","title":{"rendered":"\u4f18\u8d28\u7761\u7720\uff5c\u8ba9\u751f\u6d3b\u8fc7\u5f97\u66f4\u7cbe\u81f4"},"content":{"rendered":"<p>\u4f60\u7684\u5367\u5ba4\u4e0d\u53ea\u662f\u4f11\u606f\u7684\u5730\u65b9\uff0c\u66f4\u662f\u8ba9\u4f60\u8eab\u5fc3\u7115\u53d1\u7684\u907f\u98ce\u6e2f\u3002<\/p>\n<p>\u8ba9\u6211\u4eec\u8fd0\u7528\u4e2d\u533b\u7684\u7761\u7720\u517b\u751f\u667a\u6167\uff0c\u4f18\u5316\u7761\u7720\u73af\u5883\uff0c\u6d88\u9664\u5f71\u54cd\u5165\u7761\u7684\u56e0\u7d20\uff0c<\/p>\n<p>\u8ba9\u6bcf\u4e00\u665a\u7684\u4f18\u8d28\u7761\u7720\u5e2e\u52a9\u4f60\u6062\u590d\u5230\u6700\u4f73\u72b6\u6001\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.chongkio.com\/backend\/pub\/media\/WW\/LM_Week4_TC\/Leonardo_Phoenix_A_serene_Asian_Gen_Z_man_in_his_early_twentie_3.jpg\" alt=\"Maintain a Regular Sleep Schedule\" \/><\/p>\n<h2>\u5efa\u7acb\u89c4\u5f8b\u4f5c\u606f<\/h2>\n<p>\u4e2d\u533b\u8ba4\u4e3a\uff0c\u4eba\u4f53\u7684\u6c14\u8840\u5faa\u73af\u9075\u5faa\u81ea\u7136\u7684\u8282\u5f8b\uff0c\u8fd9\u4e0d\u4ec5\u5f71\u54cd\u4f60\u7684\u751f\u7406\u529f\u80fd\uff0c\u4e5f\u76f4\u63a5\u5f71\u54cd\u5230\u4f60\u7684\u7761\u7720\u4e0e\u89c9\u9192\u5468\u671f\u3002\u5047\u5982\u8fd9\u79cd\u81ea\u7136\u8282\u5f8b\u88ab\u6253\u4e71\uff0c\u53ef\u80fd\u4f1a\u5bfc\u81f4\u4f53\u5185\u80fd\u91cf\u8fd0\u884c\u4e0d\u7545\uff0c\u8fdb\u800c\u5f15\u53d1\u5931\u7720\u3001\u5bb9\u6613\u611f\u5230\u75b2\u5026\u3001\u7cbe\u529b\u4e0d\u8db3\u7b49\u95ee\u9898\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5728\u4e2d\u533b\u7406\u8bba\u4e0a\uff0c\u7406\u60f3\u7684\u7761\u7720\u65f6\u95f4\u662f\u5728\u665a\u4e0a10\u65f6\u5230\u65e9\u4e0a7\u65f6\u3002\u82e5\u80fd\u4f9d\u7167\u7ecf\u7edc\u6c14\u8840\u8fd0\u8f6c\u7684\u65f6\u95f4\u751f\u6d3b\u4f5c\u606f\uff0c\u9664\u4e86\u53ef\u4ee5\u8c03\u6574\u7761\u7720\u8282\u594f\uff0c\u66f4\u6709\u52a9\u63d0\u5347\u8eab\u4f53\u81ea\u6108\u529b\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.chongkio.com\/backend\/pub\/media\/WW\/LM_Week4_TC\/Untitled_design_16_copy.png\" alt=\"Caffeine Intake\" \/><\/p>\n<h2>\u7761\u524d6\u5c0f\u65f6\u907f\u514d\u6444\u53d6\u5496\u5561\u56e0<\/h2>\n<p>\u5496\u5561\u56e0\u4e4b\u6240\u4ee5\u6709\u63d0\u795e\u4f5c\u7528\uff0c\u662f\u56e0\u4e3a\u5176\u963b\u622a\u4e86\u8111\u5185\u4e00\u79cd\u540d\u4e3a\u817a\u82f7\u7684\u795e\u7ecf\u4f20\u5bfc\u7269\u7684\u8fd0\u4f5c\u3002\u4e00\u822c\u800c\u8a00\uff0c\u8eab\u4f53\u9700\u89813-5\u5c0f\u65f6\u624d\u80fd\u5c06\u6444\u53d6\u7684\u5496\u5561\u56e0\u4ee3\u8c22\u81f3\u4e00\u534a\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u4f46\u5373\u4f7f\u5728\u7761\u524d6\u5c0f\u65f6\u6444\u53d6\u5496\u5561\u56e0\uff0c\u8fd8\u662f\u6709\u53ef\u80fd\u9020\u6210\u7761\u7720\u5e72\u6270\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u6839\u636e\u7f8e\u56fd\u97e6\u6069\u5dde\u7acb\u5927\u5b66\u533b\u5b66\u9662\u8fdb\u884c\u7684\u4e00\u9879\u5b9e\u9a8c\uff0c\u7814\u7a76\u4eba\u5458\u53d1\u73b0\uff0c\u5373\u4f7f\u5728\u7761\u524d\u516d\u5c0f\u65f6\u996e\u7528\u542b\u5496\u5561\u56e0\u7684\u996e\u6599\uff0c\u4e5f\u8db3\u4ee5\u5bf9\u7761\u7720\u54c1\u8d28\u9020\u6210\u53ef\u6d4b\u91cf\u7684\u8d1f\u9762\u5f71\u54cd\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5b9e\u9a8c\u8981\u6c42\u53c2\u4e0e\u8005\u5728\u4e0d\u540c\u7684\u65f6\u95f4\u95f4\u9694\u5185\u996e\u7528\u542b\u5496\u5561\u56e0\u7684\u996e\u6599\uff0c\u5206\u522b\u662f\u7761\u524d6\u5c0f\u65f6\u3001\u7761\u524d3\u5c0f\u65f6\uff0c\u6216\u5c31\u5bdd\u524d\u3002\u968f\u540e\uff0c\u7814\u7a76\u4eba\u5458\u68c0\u6d4b\u4e86\u4ed6\u4eec\u7684\u5ba2\u89c2\u548c\u4e3b\u89c2\u7ed3\u679c\u3002\u5c3d\u7ba1\u53c2\u4e0e\u8005\u53ef\u80fd\u4e3b\u89c2\u62a5\u544a\u81ea\u5df1\u6709\u4e03\u5c0f\u65f6\u7684\u7761\u7720\uff0c\u4f46\u6839\u636e\u7761\u7720\u76d1\u6d4b\u5668\u663e\u793a\uff0c\u4ed6\u4eec\u5b9e\u9645\u4e0a\u5e76\u672a\u8fdb\u5165\u6b63\u5e38\u7684\u5feb\u901f\u52a8\u773c\uff08REM\uff09\u7761\u7720\u548c\u6df1\u5ea6\u7761\u7720\u5468\u671f\uff0c\u5b9e\u9645\u7761\u7720\u65f6\u95f4\u53ea\u67096\u5c0f\u65f6\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u6bcf\u4e2a\u4eba\u5bf9\u5496\u5561\u56e0\u7684\u8010\u53d7\u6027\u4e0d\u540c\u3002\u5982\u679c\u60f3\u8981\u4eab\u53d7\u5496\u5561\u548c\u542b\u5496\u5561\u56e0\u7684\u8336\uff0c\u540c\u65f6\u53c8\u4e0d\u60f3\u5e72\u6270\u7761\u7720\uff0c\u6700\u597d\u7684\u65b9\u6cd5\u662f\u4e3a\u81ea\u5df1\u8bbe\u5b9a\u4e00\u4e2a\u5496\u5561\u56e0\u6444\u53d6\u7684\u622a\u6b62\u65f6\u95f4\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013 Nov 15;9(11):1195-200. doi: 10.5664\/jcsm.3170. PMID: 24235903; PMCID: PMC3805807.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.chongkio.com\/backend\/pub\/media\/WW\/LM_Week4_TC\/LM_WW_Week4_SC_EN\/Week_4__SC_4.jpg\" alt=\"Minimize Light Exposure SC\" \/><\/p>\n<h2>\u7761\u524d\u51cf\u5c11\u5149\u7ebf\u5e72\u6270\uff0c\u5173\u6389\u4e0d\u5fc5\u8981\u7684\u706f<\/h2>\n<p>\u892a\u9ed1\u6fc0\u7d20\u662f\u8c03\u8282\u4eba\u4f53\u7761\u7720-\u89c9\u9192\u5468\u671f\u7684\u5173\u952e\u8377\u5c14\u8499\uff0c\u6709\u52a9\u4e8e\u4ea7\u751f\u7761\u610f\uff0c\u5176\u5206\u6ccc\u4e3b\u8981\u53d7\u5230\u5149\u7ebf\u7684\u5f71\u54cd\u3002\u65b0\u52a0\u5761\u56fd\u7acb\u5927\u5b66\u675c\u514b\u533b\u5b66\u9662\u52a9\u7406\u6559\u6388\u53e4\u5229\u7b49\u4eba\uff0c\u66fe\u62db\u52df116\u4f4d\u5065\u5eb7\u7684\u53c2\u4e0e\u8005\uff0c\u5e74\u9f84\u4ecb\u4e8e18\u523030\u5c81\u4e4b\u95f4\uff0c\u7814\u7a76\u4ed6\u4eec\u5728\u4e0d\u540c\u4eae\u5ea6\u7684\u5ba4\u5185\u5149\u7ebf\u4e0b\uff0c\u4f53\u5185\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u53d7\u5230\u6291\u5236\u7684\u60c5\u51b5\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u7814\u7a76\u53d1\u73b0\uff0c\u4ece\u9ec4\u660f\u540e\u5230\u5348\u591c\u7761\u524d\uff0c\u5982\u679c\u53c2\u4e0e\u8005\u6301\u7eed\u66b4\u9732\u5728\u4eae\u5ea6\u8f83\u9ad8\u7684\u5ba4\u5185\u5149\u7ebf\uff08\u4f4e\u4e8e200\u52d2\u514b\u65af\uff09\u4e2d\uff0c\u4e0d\u4ec5\u4f1a\u6291\u5236\u4f53\u5185\u892a\u9ed1\u6fc0\u7d20\u7684\u5408\u6210\uff0c\u800c\u4e14\u4e0e\u8eab\u5904\u5728\u8f83\u6697\u5149\u7ebf\uff08\u5c0f\u4e8e3\u52d2\u514b\u65af\uff09\u4e0b\u76f8\u6bd4\uff0c\u5927\u8111\u5206\u6ccc\u892a\u9ed1\u6fc0\u7d20\u7684\u65f6\u95f4\u7f29\u77ed\u4e86\u7ea690\u5206\u949f\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u66f4\u91cd\u8981\u7684\u53d1\u73b0\u662f\uff0c\u7761\u524d\u7684\u5149\u7167\u4f1a\u5bfc\u81f4\u53c2\u4e0e\u8005\u5728\u7761\u524d\u7684\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u91cf\u51cf\u5c11\u4e8671\uff05\u3002\u4e5f\u5c31\u662f\u8bf4\uff0c\u4e34\u7761\u65f6\u624d\u5173\u706f\uff0c\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u7684\u65f6\u95f4\u548c\u542b\u91cf\u90fd\u4f1a\u7f29\u51cf\uff0c\u7f3a\u5c11\u4e86\u8fd9\u79cd\u5929\u7136\u5b89\u7720\u836f\uff0c\u6050\u6015\u5f88\u96be\u8ba9\u4eba\u9a6c\u4e0a\u5165\u7761\u3002\u76f8\u53cd\uff0c\u5c31\u5bdd\u524d\uff0c\u5148\u628a\u4e0d\u5fc5\u8981\u7684\u706f\u5173\u6389\uff0c\u6709\u52a9\u4e8e\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\uff0c\u66f4\u80fd\u5e2e\u52a9\u57f9\u517b\u7761\u610f\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5373\u4f7f\u662f\u5fae\u5f31\u7684\u5149\u7ebf\uff0c\u4e5f\u4f1a\u5ef6\u8fdf\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\uff0c\u4ece\u800c\u51cf\u5c11\u6df1\u5ea6\u7761\u7720\u548c\u5feb\u901f\u52a8\u773c\u7761\u7720\u7684\u65f6\u95f4\u3002\u8fd9\u4f1a\u4f7f\u5f97\u505a\u68a6\u6b21\u6570\u589e\u52a0\u548c\u6e05\u9192\u65f6\u95f4\u5ef6\u957f\uff0c\u6700\u7ec8\u5bfc\u81f4\u7761\u7720\u54c1\u8d28\u4e0b\u964d\u3002\u957f\u671f\u5982\u6b64\uff0c\u5bb9\u6613\u5f15\u53d1\u5165\u7761\u56f0\u96be\u548c\u6162\u6027\u7761\u7720\u969c\u788d\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5c06\u5367\u5ba4\u7684\u706f\u5149\u8c03\u6697\uff0c\u63d0\u524d\u5173\u6389\u706f\u5149\u3001\u64ad\u653e\u67d4\u548c\u7684\u8f7b\u97f3\u4e50\uff0c\u6216\u662f\u8fdb\u884c\u7b80\u5355\u7684\u4f38\u5c55\u8fd0\u52a8\uff0c\u90fd\u6709\u52a9\u4e8e\u8425\u9020\u5165\u7761\u7684\u6c1b\u56f4\uff0c\u8ba9\u8eab\u4f53\u653e\u677e\u5e76\u4ea7\u751f\u7761\u610f\uff0c\u8fdb\u800c\u63d0\u5347\u7761\u7720\u54c1\u8d28\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>Gooley JJ, Chamberlain K, Smith KA, Khalsa SB, Rajaratnam SM, Van Reen E, Zeitzer JM, Czeisler CA, Lockley SW. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011 Mar;96(3):E463-72. doi: 10.1210\/jc.2010-2098. Epub 2010 Dec 30. PMID: 21193540; PMCID: PMC3047226.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.chongkio.com\/backend\/pub\/media\/WW\/LM_Week4_TC\/LM_WW_Week4_SC_EN\/Week_4__SC_5.jpg\" alt=\"Optimal Bedroom Temperature SC\" \/><\/p>\n<h2>\u8c03\u6821\u5408\u9002\u7684\u5367\u5ba4\u6e29\u5ea6<\/h2>\n<p>\u5ba4\u5185\u6e29\u5ea6\u4f1a\u5f71\u54cd\u5165\u7761\u7684\u54c1\u8d28\u3002\u8fd9\u662f\u56e0\u4e3a\u6211\u4eec\u7684\u751f\u7406\u65f6\u949f\u4f1a\u4f9d\u636e\u6e29\u5ea6\u3001\u73af\u5883\u53ca\u4e2a\u4eba\u56e0\u7d20\u81ea\u52a8\u8c03\u8282\u6e05\u9192\u548c\u7761\u7720\u7684\u89c4\u5f8b\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u4eba\u4f53\u7684\u6838\u5fc3\u6e29\u5ea6\u9700\u8981\u4e0b\u964d\u624d\u80fd\u8fdb\u5165\u81ea\u7136\u7761\u7720\u9636\u6bb5\u3002\u5728\u751f\u7406\u65f6\u949f\u7684\u8c03\u8282\u4e0b\uff0c\u4ece\u508d\u665a\u5f00\u59cb\uff0c\u70ed\u91cf\u4f1a\u900f\u8fc7\u76ae\u80a4\u8868\u5c42\u7684\u8840\u7ba1\u6563\u53d1\uff0c\u9010\u6e10\u964d\u4f4e\u8eab\u4f53\u7684\u6838\u5fc3\u6e29\u5ea6\uff0c\u8ba9\u4f60\u4ea7\u751f\u7761\u610f\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u6709\u7814\u7a76\u53d1\u73b0\uff0c\u5f53\u591c\u95f4\u6e29\u5ea6\u8d85\u8fc725\u5ea6\uff0c\u5c24\u5176\u662f\u5728\u4e00\u5e74\u4e2d\u7684\u708e\u70ed\u5b63\u8282\uff0c\u4f1a\u5f71\u54cd\u7761\u7720\u8d28\u91cf\u548c\u65f6\u95f4\uff0c\u964d\u4f4e\u8eab\u4f53\u7684\u6062\u590d\u80fd\u529b\uff0c\u5bf9\u5065\u5eb7\u4ea7\u751f\u8d1f\u9762\u5f71\u54cd\u3002\u7814\u7a76\u66f4\u8fdb\u4e00\u6b65\u6307\u51fa\uff0c\u591c\u95f4\u6e29\u5ea6\u5f02\u5e38\u5bf9\u8001\u5e74\u4eba\u548c\u5f31\u52bf\u7fa4\u4f53\u7684\u7761\u7720\u5f71\u54cd\u8f83\u5927\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5f53\u7136\uff0c\u6bcf\u4e2a\u4eba\u5bf9\u7761\u89c9\u65f6\u623f\u95f4\u7684\u6e29\u5ea6\u8981\u6c42\u5404\u6709\u4e0d\u540c\u3002\u5efa\u8bae\u665a\u4e0a\u628a\u5ba4\u6e29\u63a7\u5236\u572819.4\u00b0C\u81f321\u00b0C\u5ea6\u4e4b\u95f4\uff0c\u80fd\u5e2e\u52a9\u7a33\u5b9a\u751f\u7406\u65f6\u949f\uff0c\u4f7f\u4f60\u66f4\u5bb9\u6613\u5165\u7761\uff0c\u5e76\u63d0\u5347\u7761\u7720\u8d28\u91cf\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>Obradovich N, Migliorini R, Mednick SC, Fowler JH. Nighttime temperature and human sleep loss in a changing climate. Sci Adv. 2017 May 26;3(5) :e1601555. doi: 10.1126\/sciadv.1601555. PMID: 28560320; PMCID: PMC5446217.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.chongkio.com\/backend\/pub\/media\/WW\/LM_Week4_TC\/LM_WW_Week4_SC_EN\/Week_4__SC_6.jpg\" alt=\"prepare sleep relax SC\" \/><\/p>\n<h2>\u786e\u4fdd\u6bcf\u65e5\u67097\u81f39\u5c0f\u65f6\u7684\u7761\u7720\u65f6\u95f4<\/h2>\n<p>\u957f\u671f\u7f3a\u4e4f\u7761\u7720\u9664\u4e86\u635f\u5bb3\u8bb0\u5fc6\u548c\u8ba4\u77e5\u80fd\u529b\u5916\uff0c\u8fd8\u4f1a\u5bfc\u81f4\u80a0\u80c3\u3001\u514d\u75ab\u7cfb\u7edf\u3001\u4ee3\u8c22\u7cfb\u7edf\u548c\u8840\u6db2\u5faa\u73af\u7cfb\u7edf\u529f\u80fd\u53d7\u5230\u969c\u788d\uff0c\u589e\u52a0\u60a3\u4e0a\u6162\u6027\u75be\u75c5\u7684\u98ce\u9669\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5728\u7cbe\u795e\u5065\u5eb7\u5c42\u9762\uff0c\u7761\u7720\u4e0d\u8db3\u53ef\u5bfc\u81f4\u8bb0\u5fc6\u529b\u3001\u6ce8\u610f\u529b\u548c\u4e13\u6ce8\u529b\u4e0b\u964d\uff0c\u635f\u5bb3\u5b66\u4e60\u3001\u5de5\u4f5c\u548c\u65e5\u5e38\u6d3b\u52a8\u7684\u8868\u73b0\u3002\u7f3a\u4e4f\u7761\u7720\u53ef\u5f15\u81f4\u60c5\u7eea\u4e0d\u7a33\u5b9a\u3001\u6613\u6012\u548c\u7126\u8651\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u9664\u4e86\u7761\u7720\u65f6\u95f4\uff0c\u7761\u7720\u8d28\u91cf\u4ea6\u5341\u5206\u91cd\u8981\u3002\u6df1\u5ea6\u7761\u7720\u6709\u52a9\u8eab\u4f53\u7ec4\u7ec7\u751f\u957f\u4e0e\u4fee\u590d\u3001\u589e\u5f3a\u514d\u75ab\u7cfb\u7edf\u3001\u5de9\u56fa\u8bb0\u5fc6\u3001\u8c03\u8282\u8377\u5c14\u8499\u3002\u56e0\u6b64\uff0c\u6df1\u5ea6\u7761\u7720\u662f\u6240\u6709\u7761\u7720\u9636\u6bb5\u4e2d\u6062\u590d\u529b\u6700\u5f3a\u7684\u65f6\u6bb5\uff0c\u6301\u7eed\u83b7\u5f97\u5145\u8db3\u6df1\u5ea6\u7761\u7720\u7684\u4eba\u5f80\u5f80\u4f1a\u83b7\u5f97\u66f4\u597d\u7684\u8eab\u5fc3\u5065\u5eb7\u7ed3\u679c\u3002\u6839\u636e\u300a\u7761\u7720\u5065\u5eb7\u300b\u671f\u520a\u7684\u7814\u7a76\uff0c\u5b66\u9f84\u5b69\u7ae5\u7ea6\u970020\uff5e25%\u7684\u6df1\u7720\u65f6\u95f4\uff0c\u6210\u4eba\u5219\u9700\u898116\uff5e20%\u7684\u6df1\u7720\u65f6\u95f4\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5feb\u901f\u52a8\u773c\u7761\u7720\u548c\u6df1\u5ea6\u7761\u7720\u540c\u6837\u91cd\u8981\u3002\u5feb\u901f\u52a8\u773c\u671f\u6709\u52a9\u4e8e\u5c06\u8bb0\u5fc6\u6574\u7406\u8f6c\u5316\u4e3a\u5de9\u56fa\u7684\u957f\u671f\u8bb0\u5fc6\uff0c\u80fd\u589e\u8fdb\u5b66\u4e60\u529b\u3001\u5851\u9020\u7406\u89e3\u80fd\u529b\u3001\u521b\u9020\u529b\u3001\u8c03\u8282\u60c5\u7eea\u548c\u91ca\u653e\u538b\u529b\u3002\u00a0\u5065\u5eb7\u7684\u7761\u7720\u6a21\u5f0f\u5305\u62ec\u5728\u591c\u95f4\u591a\u6b21\u5faa\u73af\u5feb\u901f\u52a8\u773c\u7761\u7720\u548c\u6df1\u5ea6\u7761\u7720\u9636\u6bb5\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>Ohayon M, Wickwire EM, Hirshkowitz M, Albert SM, Avidan A, Daly FJ, Dauvilliers Y, Ferri R, Fung C, Gozal D, Hazen N, Krystal A, Lichstein K, Mallampalli M, Plazzi G, Rawding R, Scheer FA, Somers V, Vitiello MV. National Sleep Foundation&#8217;s sleep quality recommendations: first report. Sleep Health. 2017 Feb;3(1):6-19. doi: 10.1016\/j.sleh.2016.11.006. Epub 2016 Dec 23. PMID: 28346153.<\/p>\n<p>&nbsp;<\/p>\n<p>\u7acb\u5373\u8054\u7cfb\u6211\u4eec\u7684\u517b\u751f\u987e\u95ee\uff0c\u6211\u4eec\u4f1a\u878d\u5408\u4e2d\u533b\u667a\u6167\u4e0e\u897f\u65b9\u533b\u5b66\uff0c\u4e3a\u4f60\u6253\u9020\u4e2a\u6027\u5316\u7684\u98df\u7597\u548c\u517b\u751f\u65b9\u6848\uff0c\u5168\u65b9\u4f4d\u6539\u5584\u7761\u7720\u95ee\u9898\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u4e2d\u4fa8\u6c47\u96c6\u5168\u7403\u5730\u9053\u7684\u4e2d\u8349\u836f\u6750\u548c\u4fbf\u5229\u7684\u517b\u751f\u4fdd\u5065\u54c1\uff0c\u5982\u6ef4\u9e21\u7cbe\u3001\u5373\u98df\u71d5\u7a9d\u3001\u6c49\u65b9\u8336\u7b49\uff0c\u7528\u5927\u81ea\u7136\u7684\u6069\u60e0\u6ecb\u517b\u4f60\u7684\u8eab\u4f53\u3002\u70b9\u51fb\u6211\u4eecIG\u4e3b\u9875\u7684\u8fde\u7ed3\uff0c\u6d4f\u89c8\u66f4\u591a\u5173\u4e8e\u7761\u7720\u517b\u751f\u7684\u4fe1\u606f\uff0c\u6df1\u5165\u4e86\u89e3\u5982\u4f55\u901a\u8fc7\u7528\u4e2d\u533b\u8c03\u7406\u548c\u98df\u7597\u63d0\u5347\u7761\u7720\u65f6\u95f4\u548c\u8d28\u7d20\uff0c\u8ba9\u4f18\u8d28\u7684\u7761\u7720\u5e2e\u52a9\u4f60\u589e\u5f3a\u4f53\u9b44\u3001\u63d0\u9ad8\u5de5\u4f5c\u6548\u7387\uff0c\u5e76\u63d0\u5347\u4f60\u7684\u751f\u6d3b\u54c1\u8d28\u5427\u3002<\/p>\n","protected":false},"featured_media":5455,"template":"","meta":{"_acf_changed":false},"categories":[215],"class_list":["post-1931","wellness-knowledge","type-wellness-knowledge","status-publish","has-post-thumbnail","hentry","category-sweet-dreams"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u4f18\u8d28\u7761\u7720\uff5c\u8ba9\u751f\u6d3b\u8fc7\u5f97\u66f4\u7cbe\u81f4<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:locale:alternate\" content=\"en_US\" \/>\n<meta property=\"og:locale:alternate\" content=\"tc\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u4f18\u8d28\u7761\u7720\uff5c\u8ba9\u751f\u6d3b\u8fc7\u5f97\u66f4\u7cbe\u81f4\" \/>\n<meta property=\"og:description\" content=\"Your bedroom isn\u2019t just a place to rest\u2014it\u2019s your sanctuary for renewal. 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