{"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\/tc\/wellness-knowledge\/elevate-your-sleep-elevate-your-life\/","title":{"rendered":"\u512a\u8cea\u7761\u7720\uff5c\u8b93\u751f\u6d3b\u904e\u5f97\u66f4\u7cbe\u7dfb"},"content":{"rendered":"<p>\u4f60\u7684\u81e5\u5ba4\u4e0d\u53ea\u662f\u4f11\u606f\u7684\u5730\u65b9\uff0c\u66f4\u662f\u8b93\u4f60\u8eab\u5fc3\u7165\u767c\u7684\u907f\u98a8\u6e2f\u3002<\/p>\n<p>\u8b93\u6211\u5011\u904b\u7528\u4e2d\u91ab\u7684\u7761\u7720\u990a\u751f\u667a\u6167\uff0c\u512a\u5316\u7761\u7720\u74b0\u5883\uff0c\u6d88\u9664\u5f71\u97ff\u5165\u7761\u7684\u56e0\u7d20\uff0c<\/p>\n<p>\u8b93\u6bcf\u4e00\u665a\u7684\u512a\u8cea\u7761\u7720\u5e6b\u52a9\u4f60\u6062\u5fa9\u5230\u6700\u4f73\u72c0\u614b\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\u898f\u5f8b\u4f5c\u606f<\/h2>\n<p>\u4e2d\u91ab\u8a8d\u70ba\uff0c\u4eba\u9ad4\u7684\u6c23\u8840\u5faa\u74b0\u9075\u5faa\u81ea\u7136\u7684\u7bc0\u5f8b\uff0c\u9019\u4e0d\u50c5\u5f71\u97ff\u4f60\u7684\u751f\u7406\u529f\u80fd\uff0c\u4e5f\u76f4\u63a5\u5f71\u97ff\u5230\u4f60\u7684\u7761\u7720\u8207\u89ba\u9192\u9031\u671f\u3002\u5047\u5982\u9019\u7a2e\u81ea\u7136\u7bc0\u5f8b\u88ab\u6253\u4e82\uff0c\u53ef\u80fd\u6703\u5c0e\u81f4\u9ad4\u5167\u80fd\u91cf\u904b\u884c\u4e0d\u66a2\uff0c\u9032\u800c\u5f15\u767c\u5931\u7720\u3001\u5bb9\u6613\u611f\u5230\u75b2\u5026\u3001\u7cbe\u529b\u4e0d\u8db3\u7b49\u554f\u984c\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5728\u4e2d\u91ab\u7406\u8ad6\u4e0a\uff0c\u7406\u60f3\u7684\u7761\u7720\u6642\u9593\u662f\u5728\u665a\u4e0a10\u6642\u5230\u65e9\u4e0a7\u6642\u3002\u82e5\u80fd\u4f9d\u7167\u7d93\u7d61\u6c23\u8840\u904b\u8f49\u7684\u6642\u9593\u751f\u6d3b\u4f5c\u606f\uff0c\u9664\u4e86\u53ef\u4ee5\u8abf\u6574\u7761\u7720\u7bc0\u594f\uff0c\u66f4\u6709\u52a9\u63d0\u5347\u8eab\u9ad4\u81ea\u7652\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\u6642\u907f\u514d\u651d\u53d6\u5496\u5561\u56e0<\/h2>\n<p>\u5496\u5561\u56e0\u4e4b\u6240\u4ee5\u6709\u63d0\u795e\u4f5c\u7528\uff0c\u662f\u56e0\u70ba\u5176\u963b\u622a\u4e86\u8166\u5167\u4e00\u7a2e\u540d\u70ba\u817a\u82f7\u7684\u795e\u7d93\u50b3\u5c0e\u7269\u7684\u904b\u4f5c\u3002\u4e00\u822c\u800c\u8a00\uff0c\u8eab\u9ad4\u9700\u89813-5\u5c0f\u6642\u624d\u80fd\u5c07\u651d\u53d6\u7684\u5496\u5561\u56e0\u4ee3\u8b1d\u81f3\u4e00\u534a\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u4f46\u5373\u4f7f\u5728\u7761\u524d6\u5c0f\u6642\u651d\u53d6\u5496\u5561\u56e0\uff0c\u9084\u662f\u6709\u53ef\u80fd\u9020\u6210\u7761\u7720\u5e72\u64fe\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u6839\u64da\u7f8e\u570b\u97cb\u6069\u5dde\u7acb\u5927\u5b78\u91ab\u5b78\u9662\u9032\u884c\u7684\u4e00\u9805\u5be6\u9a57\uff0c\u7814\u7a76\u4eba\u54e1\u767c\u73fe\uff0c\u5373\u4f7f\u5728\u7761\u524d\u516d\u5c0f\u6642\u98f2\u7528\u542b\u5496\u5561\u56e0\u7684\u98f2\u6599\uff0c\u4e5f\u8db3\u4ee5\u5c0d\u7761\u7720\u54c1\u8cea\u9020\u6210\u53ef\u6e2c\u91cf\u7684\u8ca0\u9762\u5f71\u97ff\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5be6\u9a57\u8981\u6c42\u53c3\u8207\u8005\u5728\u4e0d\u540c\u7684\u6642\u9593\u9593\u9694\u5167\u98f2\u7528\u542b\u5496\u5561\u56e0\u7684\u98f2\u6599\uff0c\u5206\u5225\u662f\u7761\u524d6\u5c0f\u6642\u3001\u7761\u524d3\u5c0f\u6642\uff0c\u6216\u5c31\u5be2\u524d\u3002\u96a8\u5f8c\uff0c\u7814\u7a76\u4eba\u54e1\u6aa2\u6e2c\u4e86\u4ed6\u5011\u7684\u5ba2\u89c0\u548c\u4e3b\u89c0\u7d50\u679c\u3002\u5118\u7ba1\u53c3\u8207\u8005\u53ef\u80fd\u4e3b\u89c0\u5831\u544a\u81ea\u5df1\u6709\u4e03\u5c0f\u6642\u7684\u7761\u7720\uff0c\u4f46\u6839\u64da\u7761\u7720\u76e3\u6e2c\u5668\u986f\u793a\uff0c\u4ed6\u5011\u5be6\u969b\u4e0a\u4e26\u672a\u9032\u5165\u6b63\u5e38\u7684\u5feb\u901f\u52d5\u773c\uff08REM\uff09\u7761\u7720\u548c\u6df1\u5ea6\u7761\u7720\u9031\u671f\uff0c\u5be6\u969b\u7761\u7720\u6642\u9593\u53ea\u67096\u5c0f\u6642\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u6bcf\u500b\u4eba\u5c0d\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\u6642\u53c8\u4e0d\u60f3\u5e72\u64fe\u7761\u7720\uff0c\u6700\u597d\u7684\u65b9\u6cd5\u662f\u70ba\u81ea\u5df1\u8a2d\u5b9a\u4e00\u500b\u5496\u5561\u56e0\u651d\u53d6\u7684\u622a\u6b62\u6642\u9593\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\/Week_4__TC_4.jpg\" alt=\"Minimize Light Exposure\" \/><\/p>\n<h2>\u7761\u524d\u6e1b\u5c11\u5149\u7dda\u5e72\u64fe\uff0c\u95dc\u6389\u4e0d\u5fc5\u8981\u7684\u71c8<\/h2>\n<p>\u892a\u9ed1\u6fc0\u7d20\u662f\u8abf\u7bc0\u4eba\u9ad4\u7761\u7720-\u89ba\u9192\u9031\u671f\u7684\u95dc\u9375\u8377\u723e\u8499\uff0c\u6709\u52a9\u65bc\u7522\u751f\u7761\u610f\uff0c\u5176\u5206\u6ccc\u4e3b\u8981\u53d7\u5230\u5149\u7dda\u7684\u5f71\u97ff\u3002\u65b0\u52a0\u5761\u570b\u7acb\u5927\u5b78\u675c\u514b\u91ab\u5b78\u9662\u52a9\u7406\u6559\u6388\u53e4\u5229\u7b49\u4eba\uff0c\u66fe\u62db\u52df116\u4f4d\u5065\u5eb7\u7684\u53c3\u8207\u8005\uff0c\u5e74\u9f61\u4ecb\u65bc18\u523030\u6b72\u4e4b\u9593\uff0c\u7814\u7a76\u4ed6\u5011\u5728\u4e0d\u540c\u4eae\u5ea6\u7684\u5ba4\u5167\u5149\u7dda\u4e0b\uff0c\u9ad4\u5167\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u53d7\u5230\u6291\u5236\u7684\u60c5\u6cc1\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u7814\u7a76\u767c\u73fe\uff0c\u5f9e\u9ec3\u660f\u5f8c\u5230\u5348\u591c\u7761\u524d\uff0c\u5982\u679c\u53c3\u8207\u8005\u6301\u7e8c\u66b4\u9732\u5728\u4eae\u5ea6\u8f03\u9ad8\u7684\u5ba4\u5167\u5149\u7dda\uff08\u4f4e\u65bc200\u52d2\u514b\u65af\uff09\u4e2d\uff0c\u4e0d\u50c5\u6703\u6291\u5236\u9ad4\u5167\u892a\u9ed1\u6fc0\u7d20\u7684\u5408\u6210\uff0c\u800c\u4e14\u8207\u8eab\u8655\u5728\u8f03\u6697\u5149\u7dda\uff08\u5c0f\u65bc3\u52d2\u514b\u65af\uff09\u4e0b\u76f8\u6bd4\uff0c\u5927\u8166\u5206\u6ccc\u892a\u9ed1\u6fc0\u7d20\u7684\u6642\u9593\u7e2e\u77ed\u4e86\u7d0490\u5206\u9418\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u66f4\u91cd\u8981\u7684\u767c\u73fe\u662f\uff0c\u7761\u524d\u7684\u5149\u7167\u6703\u5c0e\u81f4\u53c3\u8207\u8005\u5728\u7761\u524d\u7684\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u91cf\u6e1b\u5c11\u4e8671\uff05\u3002\u4e5f\u5c31\u662f\u8aaa\uff0c\u81e8\u7761\u6642\u624d\u95dc\u71c8\uff0c\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u7684\u6642\u9593\u548c\u542b\u91cf\u90fd\u6703\u7e2e\u6e1b\uff0c\u7f3a\u5c11\u4e86\u9019\u7a2e\u5929\u7136\u5b89\u7720\u85e5\uff0c\u6050\u6015\u5f88\u96e3\u8b93\u4eba\u99ac\u4e0a\u5165\u7761\u3002\u76f8\u53cd\uff0c\u5c31\u5be2\u524d\uff0c\u5148\u628a\u4e0d\u5fc5\u8981\u7684\u71c8\u95dc\u6389\uff0c\u6709\u52a9\u65bc\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\uff0c\u66f4\u80fd\u5e6b\u52a9\u57f9\u990a\u7761\u610f\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5373\u4f7f\u662f\u5fae\u5f31\u7684\u5149\u7dda\uff0c\u4e5f\u6703\u5ef6\u9072\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\uff0c\u5f9e\u800c\u6e1b\u5c11\u6df1\u5ea6\u7761\u7720\u548c\u5feb\u901f\u52d5\u773c\u7761\u7720\u7684\u6642\u9593\u3002\u9019\u6703\u4f7f\u5f97\u505a\u5922\u6b21\u6578\u589e\u52a0\u548c\u6e05\u9192\u6642\u9593\u5ef6\u9577\uff0c\u6700\u7d42\u5c0e\u81f4\u7761\u7720\u54c1\u8cea\u4e0b\u964d\u3002\u9577\u671f\u5982\u6b64\uff0c\u5bb9\u6613\u5f15\u767c\u5165\u7761\u56f0\u96e3\u548c\u6162\u6027\u7761\u7720\u969c\u7919\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5c07\u81e5\u5ba4\u7684\u71c8\u5149\u8abf\u6697\uff0c\u63d0\u524d\u95dc\u6389\u71c8\u5149\u3001\u64ad\u653e\u67d4\u548c\u7684\u8f15\u97f3\u6a02\uff0c\u6216\u662f\u9032\u884c\u7c21\u55ae\u7684\u4f38\u5c55\u904b\u52d5\uff0c\u90fd\u6709\u52a9\u65bc\u71df\u9020\u5165\u7761\u7684\u6c1b\u570d\uff0c\u8b93\u8eab\u9ad4\u653e\u9b06\u4e26\u7522\u751f\u7761\u610f\uff0c\u9032\u800c\u63d0\u5347\u7761\u7720\u54c1\u8cea\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\/Week_4__TC_5.jpg\" alt=\"Optimal Bedroom Temperature\" \/><\/p>\n<h2>\u8abf\u6821\u5408\u9069\u7684\u81e5\u5ba4\u6eab\u5ea6<\/h2>\n<p>\u5ba4\u5167\u6eab\u5ea6\u6703\u5f71\u97ff\u5165\u7761\u7684\u54c1\u8cea\u3002\u9019\u662f\u56e0\u70ba\u6211\u5011\u7684\u751f\u7406\u6642\u9418\u6703\u4f9d\u64da\u6eab\u5ea6\u3001\u74b0\u5883\u53ca\u500b\u4eba\u56e0\u7d20\u81ea\u52d5\u8abf\u7bc0\u6e05\u9192\u548c\u7761\u7720\u7684\u898f\u5f8b\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u4eba\u9ad4\u7684\u6838\u5fc3\u6eab\u5ea6\u9700\u8981\u4e0b\u964d\u624d\u80fd\u9032\u5165\u81ea\u7136\u7761\u7720\u968e\u6bb5\u3002\u5728\u751f\u7406\u6642\u9418\u7684\u8abf\u7bc0\u4e0b\uff0c\u5f9e\u508d\u665a\u958b\u59cb\uff0c\u71b1\u91cf\u6703\u900f\u904e\u76ae\u819a\u8868\u5c64\u7684\u8840\u7ba1\u6563\u767c\uff0c\u9010\u6f38\u964d\u4f4e\u8eab\u9ad4\u7684\u6838\u5fc3\u6eab\u5ea6\uff0c\u8b93\u4f60\u7522\u751f\u7761\u610f\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u6709\u7814\u7a76\u767c\u73fe\uff0c\u7576\u591c\u9593\u6eab\u5ea6\u8d85\u904e25\u5ea6\uff0c\u5c24\u5176\u662f\u5728\u4e00\u5e74\u4e2d\u7684\u708e\u71b1\u5b63\u7bc0\uff0c\u6703\u5f71\u97ff\u7761\u7720\u8cea\u91cf\u548c\u6642\u9593\uff0c\u964d\u4f4e\u8eab\u9ad4\u7684\u6062\u5fa9\u80fd\u529b\uff0c\u5c0d\u5065\u5eb7\u7522\u751f\u8ca0\u9762\u5f71\u97ff\u3002\u7814\u7a76\u66f4\u9032\u4e00\u6b65\u6307\u51fa\uff0c\u591c\u9593\u6eab\u5ea6\u7570\u5e38\u5c0d\u8001\u5e74\u4eba\u548c\u5f31\u52e2\u7fa4\u9ad4\u7684\u7761\u7720\u5f71\u97ff\u8f03\u5927\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u7576\u7136\uff0c\u6bcf\u500b\u4eba\u5c0d\u7761\u89ba\u6642\u623f\u9593\u7684\u6eab\u5ea6\u8981\u6c42\u5404\u6709\u4e0d\u540c\u3002\u5efa\u8b70\u665a\u4e0a\u628a\u5ba4\u6eab\u63a7\u5236\u572819.4\u00b0C\u81f321\u00b0C\u5ea6\u4e4b\u9593\uff0c\u80fd\u5e6b\u52a9\u7a69\u5b9a\u751f\u7406\u6642\u9418\uff0c\u4f7f\u4f60\u66f4\u5bb9\u6613\u5165\u7761\uff0c\u4e26\u63d0\u5347\u7761\u7720\u8cea\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\/Week_4__TC_6.jpg\" alt=\"prepare sleep relax\" \/><\/p>\n<h2>\u78ba\u4fdd\u6bcf\u65e5\u67097\u81f39\u5c0f\u6642\u7684\u7761\u7720\u6642\u9593<\/h2>\n<p>\u9577\u671f\u7f3a\u4e4f\u7761\u7720\u9664\u4e86\u640d\u5bb3\u8a18\u61b6\u548c\u8a8d\u77e5\u80fd\u529b\u5916\uff0c\u9084\u6703\u5c0e\u81f4\u8178\u80c3\u3001\u514d\u75ab\u7cfb\u7d71\u3001\u4ee3\u8b1d\u7cfb\u7d71\u548c\u8840\u6db2\u5faa\u74b0\u7cfb\u7d71\u529f\u80fd\u53d7\u5230\u969c\u7919\uff0c\u589e\u52a0\u60a3\u4e0a\u6162\u6027\u75be\u75c5\u7684\u98a8\u96aa\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5728\u7cbe\u795e\u5065\u5eb7\u5c64\u9762\uff0c\u7761\u7720\u4e0d\u8db3\u53ef\u5c0e\u81f4\u8a18\u61b6\u529b\u3001\u6ce8\u610f\u529b\u548c\u5c08\u6ce8\u529b\u4e0b\u964d\uff0c\u640d\u5bb3\u5b78\u7fd2\u3001\u5de5\u4f5c\u548c\u65e5\u5e38\u6d3b\u52d5\u7684\u8868\u73fe\u3002\u7f3a\u4e4f\u7761\u7720\u53ef\u5f15\u81f4\u60c5\u7dd2\u4e0d\u7a69\u5b9a\u3001\u6613\u6012\u548c\u7126\u616e\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u9664\u4e86\u7761\u7720\u6642\u9593\uff0c\u7761\u7720\u8cea\u91cf\u4ea6\u5341\u5206\u91cd\u8981\u3002\u6df1\u5ea6\u7761\u7720\u6709\u52a9\u8eab\u9ad4\u7d44\u7e54\u751f\u9577\u8207\u4fee\u5fa9\u3001\u589e\u5f37\u514d\u75ab\u7cfb\u7d71\u3001\u978f\u56fa\u8a18\u61b6\u3001\u8abf\u7bc0\u8377\u723e\u8499\u3002\u56e0\u6b64\uff0c\u6df1\u5ea6\u7761\u7720\u662f\u6240\u6709\u7761\u7720\u968e\u6bb5\u4e2d\u6062\u5fa9\u529b\u6700\u5f37\u7684\u6642\u6bb5\uff0c\u6301\u7e8c\u7372\u5f97\u5145\u8db3\u6df1\u5ea6\u7761\u7720\u7684\u4eba\u5f80\u5f80\u6703\u7372\u5f97\u66f4\u597d\u7684\u8eab\u5fc3\u5065\u5eb7\u7d50\u679c\u3002\u6839\u64da\u300a\u7761\u7720\u5065\u5eb7\u300b\u671f\u520a\u7684\u7814\u7a76\uff0c\u5b78\u9f61\u5b69\u7ae5\u7d04\u970020\uff5e25%\u7684\u6df1\u7720\u6642\u9593\uff0c\u6210\u4eba\u5247\u9700\u898116\uff5e20%\u7684\u6df1\u7720\u6642\u9593\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5feb\u901f\u52d5\u773c\u7761\u7720\u548c\u6df1\u5ea6\u7761\u7720\u540c\u6a23\u91cd\u8981\u3002\u5feb\u901f\u52d5\u773c\u671f\u6709\u52a9\u65bc\u5c07\u8a18\u61b6\u6574\u7406\u8f49\u5316\u70ba\u978f\u56fa\u7684\u9577\u671f\u8a18\u61b6\uff0c\u80fd\u589e\u9032\u5b78\u7fd2\u529b\u3001\u5851\u9020\u7406\u89e3\u80fd\u529b\u3001\u5275\u9020\u529b\u3001\u8abf\u7bc0\u60c5\u7dd2\u548c\u91cb\u653e\u58d3\u529b\u3002\u00a0\u5065\u5eb7\u7684\u7761\u7720\u6a21\u5f0f\u5305\u62ec\u5728\u591c\u9593\u591a\u6b21\u5faa\u74b0\u5feb\u901f\u52d5\u773c\u7761\u7720\u548c\u6df1\u5ea6\u7761\u7720\u968e\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\u806f\u7e6b\u6211\u5011\u7684\u990a\u751f\u9867\u554f\uff0c\u6211\u5011\u6703\u878d\u5408\u4e2d\u91ab\u667a\u6167\u8207\u897f\u65b9\u91ab\u5b78\uff0c\u70ba\u4f60\u6253\u9020\u500b\u6027\u5316\u7684\u98df\u7642\u548c\u990a\u751f\u65b9\u6848\uff0c\u5168\u65b9\u4f4d\u6539\u5584\u7761\u7720\u554f\u984c\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u4e2d\u50d1\u532f\u96c6\u5168\u7403\u5730\u9053\u7684\u4e2d\u8349\u85e5\u6750\u548c\u4fbf\u5229\u7684\u990a\u751f\u4fdd\u5065\u54c1\uff0c\u5982\u6ef4\u96de\u7cbe\u3001\u5373\u98df\u71d5\u7aa9\u3001\u6f22\u65b9\u8336\u7b49\uff0c\u7528\u5927\u81ea\u7136\u7684\u6069\u60e0\u6ecb\u990a\u4f60\u7684\u8eab\u9ad4\u3002\u9ede\u64ca\u6211\u5011IG\u4e3b\u9801\u7684\u9023\u7d50\uff0c\u700f\u89bd\u66f4\u591a\u95dc\u65bc\u7761\u7720\u990a\u751f\u7684\u4fe1\u606f\uff0c\u6df1\u5165\u4e86\u89e3\u5982\u4f55\u901a\u904e\u7528\u4e2d\u91ab\u8abf\u7406\u548c\u98df\u7642\u63d0\u5347\u7761\u7720\u6642\u9593\u548c\u8cea\u7d20\uff0c\u8b93\u512a\u8cea\u7684\u7761\u7720\u5e6b\u52a9\u4f60\u589e\u5f37\u9ad4\u9b44\u3001\u63d0\u9ad8\u5de5\u4f5c\u6548\u7387\uff0c\u4e26\u63d0\u5347\u4f60\u7684\u751f\u6d3b\u54c1\u8cea\u5427\u3002<\/p>\n","protected":false},"featured_media":5456,"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>\u512a\u8cea\u7761\u7720\uff5c\u8b93\u751f\u6d3b\u904e\u5f97\u66f4\u7cbe\u7dfb<\/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=\"sc\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u512a\u8cea\u7761\u7720\uff5c\u8b93\u751f\u6d3b\u904e\u5f97\u66f4\u7cbe\u7dfb\" \/>\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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