为什么医生劝你别睡懒觉？睡眠超过9小时，可能比熬夜更伤身

\u003cdiv class=\"rich_media_content\"\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e天气一冷，被窝就成了最让人“贪恋”的地方，总想多睡一会儿。很多人也在潜意识中认为，“多睡觉肯定对身体好”。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e最近，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e“睡眠超9小时也可能有害”\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e的话题冲上热搜，揭开了一个被很多人忽视的真相：睡眠和吃饭一样，过多反而对身体有害。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e睡得“太饱”给身体带来的潜在风险，甚至不亚于熬夜。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"text-align: center\"\u003e\u003cspan style=\"display: inline-block; max-width: 100%\" data-widget=\"image\"\u003e\u003cspan style=\"font-size: 12px; display: flex; color: #999999; align-items: center;\"\u003e\u003csvg width=\"1.4em\" height=\"1.4em\" viewBox=\"0 0 18 18\" xmlns=\"http://www.w3.org/2000/svg\"\u003e\u003cmask id=\"exclamation-mask\"\u003e\u003crect width=\"16\" height=\"16\" fill=\"white\"\u003e\u003c/rect\u003e\u003cpath d=\"M8 3.5a1 1 0 0 1 1 1v4a1 1 0 1 1-2 0v-4a1 1 0 0 1 1-1zM8 12a1 1 0 1 0 0-2 1 1 0 0 0 0 2z\" fill=\"black\"\u003e\u003c/path\u003e\u003c/mask\u003e\u003ccircle cx=\"8\" cy=\"8\" r=\"8\" fill=\"#999999\" mask=\"url(#exclamation-mask)\"\u003e\u003c/circle\u003e\u003c/svg\u003e 该图片可能由AI生成\u003c/span\u003e\u003c!--IMG_0--\u003e\u003cspan style=\"color: #999; display: block; font-size: 12px; line-height: 18px; text-align: center; word-wrap: break-word\"\u003e\u003c!--NO_READ_BEGIN--\u003eAI生成图\u003c!--NO_READ_END--\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e睡眠超过9小时，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e身体这些风险在增加\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e\u003c!--AIPOS_0--\u003e1. 睡眠过长，会增加中风风险\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e2023年发表在《神经病学》上的一项研究显示，多种睡眠障碍模式或会增加中风风险，其中，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e睡眠时间\u0026gt;9小时会导致中风风险上升167%\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e。①\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e\u003c!--AIPOS_1--\u003e2. 睡眠过长，会增加\u003c!--VERTICAL_CARD_BEGIN_0--\u003e心梗\u003c!--VERTICAL_CARD_END_0--\u003e风险\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e2019年《美国心脏病学会杂志》发表的一项研究显示，与每晚睡7-8小时的人相比，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e睡10小时的人心梗风险增加了两倍\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e。②\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e\u003c!--AIPOS_2--\u003e3. 睡眠过长，会增加死亡风险\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e2021年《美国医学会杂志》子刊上发表的一项大型研究发现，当每天睡眠时间为\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e7小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e，全因死亡风险、心血管疾病以及其他原因死亡率降至最低点。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e超出这个时长，风险就会上升。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e③\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e\u003c!--AIPOS_3--\u003e4. 睡眠过长，让认知功能变差\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e2022年，\u003c!--SECURE_LINK_BEGIN_0--\u003e复旦大学\u003c!--SECURE_LINK_END_0--\u003e的研究团队在《自然》子刊上发表的研究发现，最佳睡眠时长为7小时，与认知功能和心理健康之间存在有益关联；\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e当睡眠时长不足或过长，则可能引起认知功能下降。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e④\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e\u003c!--AIPOS_4--\u003e5. 睡眠过长，让身体衰老更快\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e2024年\u003c!--SECURE_LINK_BEGIN_1--\u003e清华大学\u003c!--SECURE_LINK_END_1--\u003e研究人员在《科学报告》期刊上刊发的一项研究显示，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e7-8小时睡眠最延寿\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e，睡眠时间过长或过短都会加速身体生物年龄衰老。⑤\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"text-align: center\"\u003e\u003cspan style=\"display: inline-block; max-width: 100%\" data-widget=\"image\"\u003e\u003cspan style=\"font-size: 12px; display: flex; color: #999999; align-items: center;\"\u003e\u003csvg width=\"1.4em\" height=\"1.4em\" viewBox=\"0 0 18 18\" xmlns=\"http://www.w3.org/2000/svg\"\u003e\u003cmask id=\"exclamation-mask\"\u003e\u003crect width=\"16\" height=\"16\" fill=\"white\"\u003e\u003c/rect\u003e\u003cpath d=\"M8 3.5a1 1 0 0 1 1 1v4a1 1 0 1 1-2 0v-4a1 1 0 0 1 1-1zM8 12a1 1 0 1 0 0-2 1 1 0 0 0 0 2z\" fill=\"black\"\u003e\u003c/path\u003e\u003c/mask\u003e\u003ccircle cx=\"8\" cy=\"8\" r=\"8\" fill=\"#999999\" mask=\"url(#exclamation-mask)\"\u003e\u003c/circle\u003e\u003c/svg\u003e 该图片可能由AI生成\u003c/span\u003e\u003c!--IMG_1--\u003e\u003cspan style=\"color: #999; display: block; font-size: 12px; line-height: 18px; text-align: center; word-wrap: break-word\"\u003e\u003c!--NO_READ_BEGIN--\u003eAI生成图\u003c!--NO_READ_END--\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e\u003c!--AIPOS_5--\u003e最佳睡眠是多久呢？\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e成年人7-8小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e目前多项研究发现，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e每晚最佳睡眠时长是7-8小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e，最好不要超过9小时。这也正符合我国《健康中国行动（2019-2030年）》中提倡的，成人每日平均睡眠时间为7-8小时。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e此外，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e不同年龄段人群对睡眠时长的需求不同\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e，且存在个体差异。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e0-3月龄婴儿：13-18小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e4-11月龄婴儿：12-16小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e1-2岁幼儿：11-14小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e学龄前儿童：10-13小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e中小学生：8-10小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e成年人：7-8小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e老年人：6-7小时\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e而良好睡眠质量通常表现为：\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e· \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e入睡时间在\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e30分钟以内\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e（6岁以下儿童在20分钟以内）；\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e· \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e夜间醒来的次数\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e不超过3次\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e，且醒来后能在20分钟内再次入睡；\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e· \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e醒来后感到\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e精神饱满、心情愉悦、精力充沛、注意力集中\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e。⑥\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"text-align: center\"\u003e\u003cspan style=\"display: inline-block; max-width: 100%\" data-widget=\"image\"\u003e\u003c!--IMG_2--\u003e\u003cspan style=\"color: #999; display: block; font-size: 12px; line-height: 18px; text-align: center; word-wrap: break-word\"\u003e\u003c!--NO_READ_BEGIN--\u003e人民日报健康客户端资料图\u003c!--NO_READ_END--\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e告别无效睡眠：\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: center; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e8招教你提升睡眠质量\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e可见，\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e睡得多不如睡得好\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e，睡眠质量往往比睡眠时长更重要。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e但很多时候，我们躺在床上的时间很长，迷迷糊糊睡了很久，并不代表我们的有效睡眠得到保证，反而可能是睡眠效率更低。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e改善睡眠的8件小事，推荐你试试。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e1. 不要睡得太晚\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e尽量在晚上11点前入睡，如果睡太晚，会导致第二天精力不足，生物钟紊乱，失眠。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e2. 周末不要赖床\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e周末睡懒觉不仅不会缓解睡眠不足，可能还会给身体带来其他负担。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e3. 午睡不宜过长\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e午睡能够提高松弛感，使下午的工作效率更高。但过长的午睡会导致大脑昏昏沉沉，不清醒，也会影响夜间睡眠。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e最佳的午睡时长为30分钟以内，对于夜间睡眠不好的人，尽量不要午睡。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e4. 营造睡眠环境\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e嘈杂的声音和强烈的光线都会影响睡眠，使人难以入睡或频繁醒来。使用耳塞或白噪音屏蔽噪音，安装遮光窗帘或佩戴眼罩阻挡光线。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e保持卧室凉爽，理想温度应该是20℃左右。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e5. 酝酿一下睡意\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e睡前1小时放下手机、电脑等电子设备。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e调暗灯光，可以进行一些放松活动，如阅读、听轻音乐、冥想或深呼吸等。这些活动可以疗愈过去、放松心情和舒缓情绪。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e上床前去趟厕所，以免刚睡着就被憋醒。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e6. 睡前放空大脑\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e白天不管发生多么不愉快的事情，睡前也要归零。如果觉得很不开心，睡前把这些烦恼写到纸上，扔到垃圾桶，假装这个事情就翻篇了。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e如果明天有很多工作要做，也不要焦虑，可以把工作安排写到纸上。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e7. 白天适度运动\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e白天进行适量户外运动，可以强化昼夜节律，缓解压力和焦虑，有助于良好的睡眠。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e但要选择合适的运动强度和时间，避免在睡前2-3小时内进行剧烈运动。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e8. 别滥用\u003c!--SECURE_LINK_BEGIN_2--\u003e褪黑素\u003c!--SECURE_LINK_END_2--\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e褪黑素通常对短期失眠（如时差、倒班或临时睡眠问题）有效，而对长期失眠的效果有限。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1.75; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: justify; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 18px\"\u003e\u003cspan style=\"color: rgb(34, 34, 34)\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e随着年龄增长，人体自然分泌的褪黑素减少，补充褪黑素可能对部分老年人有帮助。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003chr style=\"-webkit-text-stroke-width: 0px; background-color: rgb(232, 232, 232); border: 0px; color: rgb(0, 0, 0); font-size: 18px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; height: 1px; letter-spacing: normal; margin-bottom: 20px; margin-top: 20px; orphans: 2; padding: 0px; text-align: justify; text-decoration: none; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; transform: scaleY(0.5); white-space: normal; widows: 2; word-spacing: 0px\"/\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e本文综合自：\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e①Sleep Patterns and the Risk of Acute Stroke: Results from the INTERSTROKE International Case-Control Study. Neurology. 2023 Apr 5:10.1212/WNL.0000000000207249.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c!--MID_AD_0--\u003e\u003c!--EOP_0--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_0--\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e②Sleep Duration and Myocardial Infarction. Journal of the American College of Cardiology (2019). DOI:10.1016/j.jacc.2019.07.022\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c!--MID_AD_1--\u003e\u003c!--EOP_1--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_1--\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e③Association of Sleep Duration With All- and Major-Cause Mortality Among Adults in Japan, China, Singapore, and Korea. JAMA Netw Open. 2021;4(9):e2122837.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c!--MID_AD_2--\u003e\u003c!--EOP_2--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_2--\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e④The brain structure and genetic mechanisms underlying the nonlinear association between sleep duration, cognition and mental health. Nat Aging. 2022 May;2(5):425-437.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c!--MID_AD_3--\u003e\u003c!--EOP_3--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_3--\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e⑤Inverted U-shaped relationship between sleep duration and phenotypic age in US adults: a population-based study. Sci Rep 14, 6247 (2024).\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c!--MID_AD_4--\u003e\u003c!--EOP_4--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_4--\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e⑥2025-03-18国家卫健委《睡眠健康核心信息及释义》\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"background-color: rgb(255, 255, 255); line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding: 0px; text-align: left; text-indent: 0px\"\u003e\u003cspan style=\"font-size: 12px\"\u003e\u003cspan style=\"color: #b7b7b7\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255)\"\u003e\u003cspan style=\"letter-spacing: normal\"\u003e⑦2025-03-21科普中国《中国近一半成年人有睡眠问题！改善睡眠的10件小事，推荐你试试》\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cdiv powered-by=\"ex-editor\"\u003e\u003c/div\u003e\u003cstyle\u003e.rich_media_content{--news-tabel-th-night-color: #444444;--news-font-day-color: #333;--news-font-night-color: #d9d9d9;--news-bottom-distance: 22px}.rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.rich_media_content{color:var(--news-font-day-color);font-size:18px}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content{color:var(--news-font-night-color)}}.data_color_scheme_dark .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.data_color_scheme_dark .rich_media_content{color:var(--news-font-night-color)}.data_color_scheme_dark .rich_media_content{font-size:18px}.rich_media_content p[data-exeditor-arbitrary-box=image-box]{margin-bottom:11px}.rich_media_content\u003ediv:not(.qnt-video),.rich_media_content\u003esection{margin-bottom:var(--news-bottom-distance)}.rich_media_content hr{margin-bottom:var(--news-bottom-distance)}.rich_media_content .link_list{margin:0;margin-top:20px;min-height:0!important}.rich_media_content blockquote{background:#f9f9f9;border-left:6px solid #ccc;margin:1.5em 10px;padding:.5em 10px}.rich_media_content blockquote p{margin-bottom:0!important}.data_color_scheme_dark .rich_media_content blockquote{background:#323232}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content blockquote{background:#323232}}.rich_media_content ol[data-ex-list]{--ol-start: 1;--ol-list-style-type: decimal;list-style-type:none;counter-reset:olCounter calc(var(--ol-start,1) - 1);position:relative}.rich_media_content ol[data-ex-list]\u003eli\u003e:first-child::before{content:counter(olCounter,var(--ol-list-style-type)) '. 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新华全媒头条丨特巴斯：今天你们没问我英超的问题，是因为昨天2支英超队出局？