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class=\"wp-block-heading\"><strong>\u7761\u7720\u54c1\u8cea\u597d<\/strong><strong>\u8207<\/strong><strong>\u58de<\/strong><strong>&nbsp; <\/strong><strong>\u53d6\u6c7a\u65bc<\/strong><strong>\u8377\u723e\u8499<\/strong><strong>\u5206\u6ccc<\/strong><strong><\/strong><\/h2>\n\n\n\n<p>\u6709\u826f\u597d\u7761\u7720\u8cea\u7d20\u7684\u4eba\u58eb\u7406\u61c9\u80fd\u5f88\u5feb\u5165\u7761\u3001\u534a\u591c\u4e0d\u6703\u8d77\u5e8a\u3001\u767d\u5929\u80fd\u6642\u523b\u4fdd\u6301\u6e05\u9192\u3002\u8981\u300c\u6709\u89ba\u597d\u7793\u300d\uff0c\u674e\u535a\u58eb\u8a8d\u70ba\u6700\u91cd\u8981\u662f\u8abf\u7bc0\u8eab\u9ad4\u7684\u8377\u723e\u8499\u5206\u6ccc\u3002<\/p>\n\n\n\n<p>\u4eba\u9ad4\u7684\u751f\u7406\u6642\u9418\u7531\u4e0b\u4e18\u8166\u4e3b\u5bb0\uff0c\u4f5c\u70ba\u8377\u723e\u8499\u7cfb\u7d71\u7684\u4e2d\u6a1e\uff0c\u4e0b\u4e18\u8166\u80fd\u63a7\u5236\u98e2\u9913\u3001\u53e3\u6e34\u3001\u75b2\u7d2f\u3001\u9ad4\u6eab\u53ca\u7761\u7720\u5468\u671f\uff0c\u6307\u793a\u6211\u5011\u65e9\u4e0a\u9192\u4f86\u3001\u665a\u9593\u5165\u7761\u3002\u65e5\u9593\u6240\u5438\u6536\u7684\u967d\u5149\u6703\u5f71\u97ff\u795e\u7d93\u50b3\u5c0e\u7269\u8cea\u300c\u8840\u6e05\u7d20\u300d\uff08Serotonin\uff09\u7684\u5206\u6ccc\uff0c\u8840\u6e05\u7d20\u5e38\u898b\u65bc\u591a\u7a2e\u6297\u6291\u9b31\u85e5\uff0c\u6709\u52a9\u6539\u5584\u60c5\u7dd2\u53ca\u8a8d\u77e5\u529f\u80fd\uff0c\u4ee4\u4eba\u611f\u5230\u5feb\u6a02\u4e4b\u9918\uff0c\u5c0d\u8abf\u7bc0\u4eba\u9ad4\u7684\u751f\u7406\u6642\u9418\u4ea6\u81f3\u70ba\u91cd\u8981\u3002\u5438\u53d6\u8db3\u5920\u7684\u967d\u5149\uff0c\u6709\u52a9\u76ae\u819a\u88fd\u9020\u8840\u6e05\u7d20\uff0c\u4e26\u5c07\u4e4b\u8f49\u5316\u70ba\u892a\u9ed1\u6fc0\u7d20\uff08Melatonin\uff09\uff0c\u5411\u7d30\u80de\u767c\u51fa\u5165\u7761\u4fe1\u865f\uff0c\u800c\u5165\u591c\u5f8c\u4eba\u9ad4\u4ea6\u6703\u81ea\u7136\u5206\u6ccc\u892a\u9ed1\u6fc0\u7d20\uff0c\u7522\u751f\u7761\u610f\u3002<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u76ae\u8cea\u9187\u5206\u6ccc\u5931\u8861<\/strong><strong> <\/strong><strong>\u5f71\u97ff\u665d\u591c\u7bc0\u5f8b<\/strong><strong><\/strong><\/h2>\n\n\n\n<p>\u53e6\u5916\u4e00\u7a2e\u5f71\u97ff\u7761\u7720\u7684\u8377\u723e\u8499\u662f\u76ae\u8cea\u9187\uff08Cortisol\uff09\u3002\u674e\u535a\u58eb\u89e3\u91cb\uff0c\u76ae\u8cea\u9187\u662f\u8eab\u9ad4\u88cf\u300c\u58d3\u529b\u6027\u8377\u723e\u8499\u300d\u7684\u4e00\u7a2e\uff0c\u6709\u7740\u56fa\u5b9a\u7684\u665d\u591c\u7bc0\u5f8b\uff08Circadian Rhythm\uff09\uff0c\u65e9\u4e0a\u6fc3\u5ea6\u70ba\u6700\u9ad8\uff0c\u665a\u4e0a\u5247\u9010\u6f38\u4e0b\u964d\u3002\u82e5\u9ad4\u5167\u76ae\u8cea\u9187\u5206\u6ccc\u5931\u8861\u800c\u5931\u53bb\u665d\u591c\u7bc0\u5f8b\uff0c\u4f8b\u5982\u665a\u9593\u5438\u6536\u904e\u591a\u96fb\u5b50\u7522\u54c1\u85cd\u5149\u3001\u651d\u53d6\u904e\u91cf\u5496\u5561\u56e0\u3001\u9577\u671f\u7dca\u5f35\u53d7\u58d3\u7b49\uff0c\u4fbf\u6703\u9020\u6210\u7761\u7720\u969c\u7919\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-cyan-bluish-gray-color has-alpha-channel-opacity has-cyan-bluish-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<p>\u76f8\u95dc\u95b2\u8b80\uff1a<a href=\"\/\/www.afterroberto.com\/%e4%b8%96%e7%95%8c%e8%82%a5%e8%83%96%e6%97%a5-%e6%b8%af%e9%80%be%e4%ba%94%e6%88%90%e4%ba%ba%e5%b1%ac%e8%82%a5%e8%83%96%e8%b6%85%e9%87%8d-%e5%81%a5%e5%ba%b7%e6%b8%9b%e8%82%a5%e6%9c%89%e6%b3%95\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6e2f\u903e\u4e94\u6210\u4eba\u5c6c\u80a5\u80d6\u8d85\u91cd\u00a0 \u589e\u9ad8\u8840\u58d3\u3001\u5fc3\u81df\u75c5\u3001\u7cd6\u5c3f\u75c5\u7b49\u98a8\u96aa\u56e0\u7d20 \u5065\u5eb7\u6e1b\u80a5\u6709\u6cd5<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-cyan-bluish-gray-color has-alpha-channel-opacity has-cyan-bluish-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6<\/strong><strong>\u500b\u597d\u7720<\/strong><strong>Tips <\/strong><strong>\u6539\u7761\u7720\u8cea\u7d20<\/strong><strong><\/strong><\/h2>\n\n\n\n<p>\u60f3\u6bcf\u665a\u90fd\u80fd\u81ea\u7136\u9032\u5165\u5922\u9109\uff0c\u674e\u535a\u58eb\u5efa\u8b70\uff0c\u751f\u6d3b\u4f5c\u606f\u5b9a\u6642\u3001\u591a\u505a\u904b\u52d5\u3001\u66ec\u592a\u967d\u3001\u6e1b\u5c11\u651d\u53d6\u5496\u5561\u56e0\u548c\u6642\u523b\u653e\u9b06\u5fc3\u60c5\u5916\uff0c\u66f4\u8981\u6ce8\u610f\u665a\u9593\u7761\u524d\u6e1b\u5c11\u63a5\u89f8\u71c8\u5149\u6216\u96fb\u5b50\u7522\u54c1\uff0c\u9019\u6a23\u8eab\u9ad4\u624d\u6703\u9069\u7576\u548c\u6709\u898f\u5f8b\u5730\u5206\u6ccc\u8377\u723e\u8499\uff0c\u6539\u5584\u7761\u7720\u8cea\u7d20\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-1024x683.webp 1024w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-300x200.webp 300w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-150x100.webp 150w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-768x512.webp 768w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-1536x1024.webp 1536w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-2048x1365.webp 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-1024x683.jpg\" height=\"683\" width=\"1024\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-1024x683.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-300x200.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-150x100.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-768x512.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-1536x1024.jpg 1536w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/03\/asian-boy-sleeping-on-the-bed-2023-02-18-02-38-38-utc-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" class=\"wp-image-46653 sp-no-webp\" alt=\"\" fetchpriority=\"high\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\u7761\u7720\u6642\u4eba\u9ad4\u6703\u5206\u6ccc\u751f\u9577\u8377\u723e\u8499\uff0c\u4ee5\u4fdd\u6301\u53ca\u4fee\u88dc\u808c\u8089\uff0c\u751a\u81f3\u6709\u52a9\u978f\u56fa\u8a18\u61b6\uff0c\u671f\u9593\u8166\u90e8\u6703\u91cb\u51fa\u8166\u810a\u9ad3\u6db2\uff0c\u6e05\u9664\u8207\u795e\u7d93\u9000\u5316\u76f8\u95dc\u7684\u6709\u5bb3\u56e0\u5b50\uff0c\u6539\u8b8a\u8166\u7d30\u80de\u7d50\u69cb\u3002<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u90fd\u5e02\u4eba\u751f\u6d3b\u7e41\u5fd9\uff0c\u9023\u300c\u6709\u89ba\u597d\u7793\u300d\u90fd\u9010\u6f38\u8b8a\u5f97\u5962\u4f88\u3002\u7761\u7720\u8cea\u7d20\u6b20\u4f73\uff0c\u8f15\u5247\u81c9\u4e0a\u4e00\u5c0d\u300c\u718a\u8c93\u773c\u300d\uff1b\u91cd\u5247\u5de5\u4f5c\u6548\u7387\u4e0b\u964d\u3001\u5f15\u81f4\u80a5\u80d6\uff0c\u751a\u6216\u6703\u589e\u52a0\u60a3\u4e0a\u764c\u75c7\u3001\u963f\u8332\u6d77\u9ed8\u6c0f\u75c7\u3001\u6291\u9b31\u75c7\u53ca\u5fc3\u81df\u75c5\u7b49\u98a8\u96aa\uff1b\u66f4\u6709\u7814\u7a76\u6307\uff0c\u5973\u58eb\u6bcf\u665a\u7761\u7720\u4e0d\u8db34\u5c0f\u6642\uff0c\u56e0\u5fc3\u81df\u75c5\u800c\u63d0\u65e9\u6b7b\u4ea1\u7684\u98a8\u96aa\u662f\u4e00\u822c\u4eba\u7684\u5169\u500d\uff01\u8981\u6539\u5584\u7761\u7720\u8cea\u7d20\uff0c\u539f\u4f86\u8abf\u7bc0\u8eab\u9ad4\u7684\u8377\u723e\u8499\u5206\u6ccc\u90fd\u5341\u5206\u91cd\u8981\uff0c\u600e\u6a23\u505a\u5462\uff1f \u7761\u7720\u5468\u671f\u67094\u81f36\u5faa\u74b0 \u81ea\u6211\u4fee\u88dc\u6e1b\u58d3\u9ec3\u91d1\u6642\u9593 \u4eba\u7684\u7761\u7720\u5468\u671f\u4e00\u822c\u67094\u81f36\u500b\u5faa\u74b0\uff0c\u6bcf\u500b\u5faa\u74b0\u7dad\u630190\u5206\u9418\uff0c\u5373\u6700\u591a\u76f8\u7b49\u65bc9\u500b\u5c0f\u6642\u7684\u7761\u7720\u6642\u9593\u3002\u990a\u548c\u91ab\u9662\u81e8\u5e8a\u91ab\u7642\u5fc3\u7406\u5b78\u4e2d\u5fc3\u4e3b\u4efb\u674e\u6c38\u6d69\u535a\u58eb\u6307\u51fa\uff0c\u4eba\u985e\u7761\u7720\u671f\u9593\u6703\u8655\u65bc\u300c\u975e\u5feb\u901f\u52d5\u773c\u671f\u300d\uff08non-rapid eye movement, Non-REM\uff09\u53ca\u300c\u5feb\u901f\u52d5\u773c\u671f\u300d\uff08Rapid eye movement, REM\uff09\uff0c\u5169\u8005\u7686\u662f\u4eba\u9ad4\u81ea\u6211\u4fee\u88dc\u3001\u5fa9\u539f\u548c\u6e1b\u58d3\u7684\u9ec3\u91d1\u6642\u9593\u3002 \u7f3a\u4e4f\u7761\u7720\u5f71\u97ff\u5065\u5eb7 \u6e1b\u4f4e\u5de5\u4f5c\u53ca\u5b78\u7fd2\u6548\u7387 \u4eba\u9ad4\u6703\u5728\u7761\u7720\u6642\u5206\u6ccc\u751f\u9577\u8377\u723e\u8499\uff0c\u4ee5\u4fdd\u6301\u53ca\u4fee\u88dc\u808c\u8089\uff0c\u6d88\u8017\u8179\u90e8\u8102\u80aa\u3002\u7761\u7720\u4ea6\u6709\u52a9\u978f\u56fa\u8a18\u61b6\uff0c\u671f\u9593\u8166\u90e8\u6703\u91cb\u51fa\u8166\u810a\u9ad3\u6db2\uff0c\u6e05\u9664\u8207\u795e\u7d93\u9000\u5316\u76f8\u95dc\u7684\u6709\u5bb3\u56e0\u5b50\uff0c\u6539\u8b8a\u8166\u7d30\u80de\u7d50\u69cb\u3002\u674e\u535a\u58eb\u8868\u793a\uff0c\u6211\u5011\u8eab\u8655\u7684\u74b0\u5883\u3001\u751f\u6d3b\u6a21\u5f0f\uff0c\u4ee5\u81f3\u6709\u610f\u6216\u7121\u610f\u4f5c\u51fa\u7684\u6c7a\u5b9a\uff0c\u90fd\u8207\u7761\u7720\u8cea\u7d20\u6709\u7740\u7dca\u5bc6\u7684\u95dc\u4fc2\u3002\u7814\u7a76\u986f\u793a\uff0c\u7761\u7720\u4e0d\u8db3\u6703\u589e\u52a0\u60a3\u4e0a\u764c\u75c7\u3001\u963f\u8332\u6d77\u9ed8\u6c0f\u75c7\u3001\u6291\u9b31\u75c7\u53ca\u5fc3\u81df\u75c5\u7684\u98a8\u96aa\uff0c\u5973\u58eb\u6bcf\u665a\u7761\u7720\u4e0d\u8db34\u5c0f\u6642\uff0c\u56e0\u5fc3\u81df\u75c5\u800c\u63d0\u65e9\u6b7b\u4ea1\u7684\u98a8\u96aa\u662f\u4e00\u822c\u4eba\u7684\u5169\u500d\u3002 \u5927\u8166\u6709\u5169\u500b\u91cd\u8981\u90e8\u5206\uff0c\u5206\u5225\u70ba\u9802\u8449\u53ca\u524d\u984d\u8449\u76ae\u8cea\uff0c\u5c08\u8cac\u601d\u8003\u3001\u5206\u8fa8\u6982\u5ff5\u3001\u793e\u4ea4\u81ea\u5236\u53ca\u8fa8\u5225\u662f\u975e\u7b49\u91cd\u8981\u529f\u80fd\u3002\u674e\u535a\u58eb\u6307\u51fa\uff0c\u82e5\u7761\u7720\u4e0d\u8db3\uff0c\u8f38\u9001\u81f3\u8166\u90e8\u7684\u8461\u8404\u7cd6\u6703\u6e1b\u5c11\uff0c\u5c0e\u81f4\u6548\u80fd\u4e0b\u964d\uff0c\u4eba\u4fbf\u6703\u8b8a\u5f97\u9072\u920d\u3002\u6709\u7814\u7a76\u6307\u51fa\uff0c\u7f3a\u4e4f\u7761\u7720\u8005\u6bd4\u6709\u5145\u8db3\u7761\u7720\u7684\u4eba\uff0c\u4e0d\u4f46\u8981\u82b1\u591a\u4e00\u6210\u6642\u9593\u5de5\u4f5c\uff0c\u51fa\u932f\u7387\u66f4\u6703\u63d0\u9ad8\u5169\u6210\u3002 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