{"id":19055,"date":"2014-05-02T11:53:00","date_gmt":"2014-05-02T03:53:00","guid":{"rendered":"http:\/\/buzzorange.com\/citiorange\/2014\/05\/02\/shup-up-sleep\/"},"modified":"2014-05-02T11:53:00","modified_gmt":"2014-05-02T03:53:00","slug":"shup-up-sleep","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/citiorange\/2014\/05\/02\/shup-up-sleep\/","title":{"rendered":"\u6578\u7f8a\u7121\u7528\uff0c\u58d3\u529b\u5927\u5230\u7e3d\u662f\u7761\u4e0d\u597d\u8acb\u8a66\u7528\u5de6\u908a\u9f3b\u5b54\u547c\u5438"},"content":{"rendered":"<p style=\"text-align: center;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/farm2.staticflickr.com\/1432\/1444898240_a07b15e428_z.jpg\" alt=\"\" width=\"576\" height=\"382\" \/><\/p>\n<p>\u672c\u6587\u4f5c\u8005 Andrea Ayres-Deets \u9577\u671f\u5728\u00a0<a title=\"Crew blog\" href=\"\/\/blog.pickcrew.com\/leaving-work-at-work-how-to-end-your-day\/\" target=\"_blank\" rel=\"nofollow noopener\">Crew blog<\/a>\u00a0\u64b0\u5beb\u95dc\u65bc\u54f2\u5b78\u3001\u5275\u9020\u529b\u3001\u5546\u696d\u7b49\u6587\u7ae0\uff1bCrew Blog \u662f\u4e00\u500b\u63d0\u4f9b\u958b\u767c\u8005\u3001\u8a2d\u8a08\u5e2b\u56e0\u70ba\u77ed\u671f\u5c08\u6848\u800c\u805a\u96c6\u4ea4\u6d41\u7684\u5e73\u53f0\u3002\u4ee5\u4e0b\u6587\u7ae0\u662f\u00a0Andrea Ayres-Deets \u6240\u64b0\u5beb\u7684\u6587\u7ae0 \u3008How to Put Your Mind to Sleep When It Won&#8217;t Shut Up\u3009 \u4e4b\u4e2d\u6587\u7de8\u8b6f\uff0c\u5168\u6587\u4ee5\u7b2c\u4e00\u4eba\u7a31\u64b0\u5beb\u3002<\/p>\n<ul>\n<li><span style=\"color: #800000;\"><strong>\u6211\u7684\u53ef\u60b2\u7761\u89ba\u6642\u9593\u8868\uff1a<\/strong><\/span><\/li>\n<\/ul>\n<p>8:30 \u6e96\u5099\u4e0a\u5e8a\u7761\u89ba<\/p>\n<p>9:00 \u4e0a\u5e8a\u7761\u89ba<\/p>\n<p>9:30 \u5e0c\u671b\u5df2\u7761\u8457<\/p>\n<p>9:55 \u4e00\u5b9a\u5f97\u7761\u8457<\/p>\n<p>10:00 \u5929\u554a\uff01\u70ba\u4ec0\u9ebc\u9084\u7761\u4e0d\u8457\uff1f\u4e0d\u7761\u7684\u5f8c\u679c\u4f60\u77e5\u9053\u662f\u4ec0\u9ebc\u55ce\uff1f\u4f60\u5c31\u6703\u4e0d\u65b7\u4e00\u76f4\u60f3\u8d95\u5feb\u7761\uff01Shit\uff0c\u5225\u518d\u60f3\u300c\u7761\u300d\u9019\u500b\u5b57\uff01\u5225\u518d\u60f3\u4e86\uff01<\/p>\n<p>10:05 Shit\uff01\u6211\u771f\u7684\u5b8c\u4e86\uff01<\/p>\n<p>12:30 \u7b49\u7b49\uff0c\u90a3\u662f\u5438\u5875\u5668\u7684\u8072\u97f3\u55ce\uff1f\u4e00\u5b9a\u6709\u4eba\u5728\u7528\u5438\u5875\u5668\uff01\u5230\u5e95\u662f\u8ab0\uff1f\u6211\u8981\u628a\u4ed6\u6bba\u4e86\uff01<\/p>\n<p>1:00 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\u842c\u7684\u7f8e\u570b\u4eba\u6709\u7761\u7720\u969c\u7919\uff0c\u53e6\u5916\u6709\u984d\u5916\u7684 2000 \u842c\u4eba\u5076\u723e\u6703\u5728\u591c\u665a\u5931\u7720\u3002\u53ef\u60b2\u7684\u662f\uff0c\u9023\u75be\u75c5\u7ba1\u5236\u5c40\u90fd\u8a8d\u70ba\u9019\u662f\u500b\u5927\u773e\u6d41\u884c\u901a\u75c5\u3002\u4f46\u70ba\u4e86\u6316\u51fa\u982d\u8166\u601d\u7dd2\u6c38\u4e0d\u505c\u6b62\u7684\u539f\u56e0\uff0c\u9996\u5148\uff0c\u6211\u5011\u61c9\u8a72\u5148\u4e86\u89e3\u4e00\u4e0b\u638c\u7ba1\u7761\u7720\u7684\u8eab\u9ad4\u6a5f\u95dc\u3002<\/p>\n<p>\u79d1\u5b78\u5bb6\u6307\u51fa\uff0c\u6211\u5011\u300c\u9192\u8457\u300d\u6216\u300c\u7761\u8457\u300d\u4e3b\u8981\u662f\u7531\u5169\u500b\u904e\u7a0b\u6240\u63a7\u5236\uff0d\uff0dProcess S\uff1a\u6fc0\u8d77\u6211\u5011\u7684\u7761\u610f\uff0c\u4e26\u5728\u591c\u665a\u6291\u5236\u6211\u5011\u7684\u89ba\u9192\u4e2d\u6a1e\u7684\u6d3b\u52d5\u3002Process C\uff1a\u7dad\u6301\u6211\u5011\u5728\u767d\u5929\u80fd\u9192\u8457\u3002\u800c\u9019\u5169\u500b\u904e\u7a0b\u6703\u88ab\u4f60\u7684\u665d\u591c\u7bc0\u5f8b\uff08Circadian Rythm\uff09\u5f71\u97ff\u3002<\/p>\n<p>\u665d\u591c\u7bc0\u5f8b\u5c31\u50cf\u751f\u7406\u6642\u9418\u4e00\u6a23\uff0c\u4e3b\u8981\u7531\uff08SCN\uff09\u677e\u679c\u9ad4\uff08\u7de8\u6309\uff1a\u751f\u7522\u892a\u9ed1\u6fc0\u7d20\u5e6b\u52a9\u7761\u7720\uff09\u63a7\u5236\u3002\u767d\u5929\u7684\u5149\u7dda\u901a\u5e38\u6703\u544a\u77e5\u4f60\u7684\u677e\u679c\u9ad4\uff0c\u300c\u563f\uff01\u8a72\u8d77\u5e8a\u904b\u4f5c\u4e86\uff01\u300d\u7576\u65e5\u843d\u6642\uff0c\u4f60\u7684\u677e\u679c\u9ad4\u5c31\u6703\u51b7\u975c\u4e0b\u4f86\uff0c\u6e96\u5099\u958b\u555f\u7761\u7720\u6a21\u5f0f\u3002<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/d262ilb51hltx0.cloudfront.net\/max\/1280\/1*r6QDS9BpOaA9uJOVxMz9og.jpeg\" alt=\"\" width=\"614\" height=\"384\" \/><\/p>\n<p style=\"text-align: left;\">\u5982\u679c\u4f60\u7684\u665d\u591c\u7bc0\u5f8b\u88ab\u6253\u4e82\u4e86\uff0c\u4f60\u53ef\u80fd\u5c31\u6703\u958b\u59cb\u53d7\u5931\u7720\u4e4b\u82e6\uff0c\u767d\u5929\u6642\u537b\u53c8\u7d2f\u5f97\u8981\u6b7b\uff0c\u9019\u6a23\u4f60\u7684\u5065\u5eb7\uff0c\u4e5f\u6703\u958b\u59cb\u53d7\u5f71\u97ff\u3002<\/p>\n<blockquote>\n<p style=\"text-align: left;\">\u901a\u5e38\u4e0a\u665a\u73ed\u7684\u4eba\uff0c\u6bd4\u8f03\u6709\u53ef\u80fd\u767c\u5c55\u51fa\u5fc3\u81df\u75be\u75c5\u3001\u6d88\u5316\u554f\u984c\u3001\u8eab\u5fc3\u7406\u75be\u75c5\u7684\u98a8\u96aa\u3002\u800c\u9019\u4e9b\u90fd\u548c\u4ed6\u5011\u52a3\u8cea\u7684\u7761\u7720\u6709\u95dc\uff0c\u800c\u901a\u5e38\u5de5\u4f5c\u5834\u6240\u767c\u751f\u7684\u56b4\u91cd\u610f\u5916\uff0c\u4e5f\u90fd\u662f\u5728\u665a\u73ed\u6642\u767c\u751f\u3002<\/p>\n<\/blockquote>\n<p style=\"text-align: left;\">\u597d\uff0c\u65e2\u7136\u73fe\u5728\u6211\u5011\u77e5\u9053\u8b93\u6211\u5011\u7761\u8457\u7684\u904e\u7a0b\u4e86\uff0c\u90a3\u6211\u5011\u4f86\u770b\u770b\u6211\u5011\u7761\u8457\u6642\uff0c\u6703\u767c\u751f\u4ec0\u9ebc\u4e8b\u5427\uff01<\/p>\n<p style=\"text-align: left;\">\u7761\u8457\u6642\u6709\u5169\u7a2e\u6a21\u5f0f\uff0c\u7b2c\u4e00\u500b\u5c31\u662f\u5feb\u901f\u52d5\u773c\u671f\uff08REM\uff09\uff0c\u53e6\u4e00\u500b\u5247\u662f\u975e\u5feb\u901f\u52d5\u773c\u671f\uff08NREM\uff09\uff0c\u4e0d\u7ba1\u54ea\u7a2e\uff0c\u4f60\u7684\u8eab\u9ad4\u90fd\u5fc5\u9808\u5148\u7d93\u904e\u4e00\u5b9a\u7684\u300c\u4fee\u5fa9\u904e\u7a0b\u300d\uff0c\u6700\u5f8c\u624d\u6703\u9054\u5230\u52d5\u773c\u671f\u968e\u6bb5\u3002\u7761\u7720\u6709\u4e94\u500b\u6b65\u9a5f\uff0c\u8d70\u5b8c\u6574\u500b\u6b65\u9a5f\u5927\u6982\u9700\u8981 90~120 \u5206\u9418\u3002\u4ee5\u4e0b\u7684\u5716\uff0c\u662f\u7406\u60f3\u7684\u72c0\u6cc1\u6703\u51fa\u73fe\u7684\u7761\u7720\u4e94\u6b65\u9a5f\uff1a<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/d262ilb51hltx0.cloudfront.net\/max\/1280\/1*LI4tL-4jxVjLkKMBDSTQfw.jpeg\" alt=\"\" width=\"614\" height=\"384\" \/><\/p>\n<p style=\"text-align: left;\">\u6211\u5011\u4e0d\u80fd\u628a\u601d\u7dd2\u95dc\u6389\u7684\u539f\u56e0\u5c31\u662f\u56e0\u70ba\u4f60\u5728\u7761\u89ba\u6642\uff0c\u7121\u6cd5\u6210\u529f\u7684\u628a\u7b2c\u4e00\u968e\u6bb5\u7684 Alpha \u6ce2\u8f49\u63db\u6210\u7b2c\u4e8c\u968e\u6bb5\u7684 Theta \u6ce2\u3002\u6709\u56b4\u91cd\u7761\u7720\u969c\u7919\u7684\u4eba\uff0c\u901a\u5e38\u4e00\u7761\u8457\u5c31\u76f4\u63a5\u9032\u5165\u5feb\u901f\u52d5\u773c\u671f\uff08REM\uff09\u3002\u5728\u7761\u8457\u7684\u904e\u7a0b\u4e2d\uff0c\u6211\u5011\u7684\u8166\u6703\u62cb\u958b\u5f88\u591a\u4e8b\u7269\uff0c\u4f46\u5b83\u540c\u6642\u4e5f\u5728\u91cd\u65b0\u6392\u5217\u548c\u8655\u7406\u4eca\u5929\u6240\u767c\u751f\u7684\u4e00\u5207\u4e8b\u7269\uff0c\u6b64\u5916\uff0c\u958b\u555f\u65b0\u7684\u5bb9\u91cf\uff0c\u4e26\u4e14\u628a\u7463\u4e8b\u522a\u9664\u3002<\/p>\n<p>\u300c\u95dc\u6389\u601d\u7dd2\u300d\u5927\u6982\u8aaa\u6bd4\u505a\u9084\u96e3\u554a\uff01\u6211\u5011\u7684\u982d\u8166\u6c92\u6709\u958b\u95dc\uff0c\u53ef\u4ee5\u5728\u8981\u7761\u89ba\u6642\uff0c\u8aaa\u95dc\u5c31\u95dc\uff0c\u4f46\u9019\u88e1\u63d0\u4f9b\u4e86\u5e7e\u500b\u6709\u6548\u300c\u53eb\u4f60\u7684\u982d\u8166\u9589\u5634\u300d\u7684\u65b9\u6cd5\u3002<\/p>\n<ul>\n<li><strong style=\"color: #800000;\">\u300c\u51b7\u537b\u300d\u81ea\u5df1<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/d262ilb51hltx0.cloudfront.net\/max\/1273\/1*hZWuTxCD5OSsSc2rJOJ4OQ.jpeg\" alt=\"\" width=\"611\" height=\"382\" \/><\/span><\/p>\n<p>\u7761\u8457\u7684\u904e\u7a0b\uff0c\u8eab\u984c\u6703\u81ea\u52d5\u964d\u4f4e\u4f60\u7684\u9ad4\u6eab\u3002\u6240\u4ee5\uff0c\u5982\u679c\u4f60\u6240\u8655\u7684\u623f\u9593\u592a\u71b1\u4e86\uff0c\u7761\u7720\u904e\u7a0b\u5c31\u6703\u88ab\u5f71\u97ff\u3002<\/p>\n<p>\u4f60\u5927\u6982\u4e0d\u60f3\u77e5\u9053\u66f4\u79d1\u5b78\u7684\u89e3\u91cb\uff0c\u4e0d\u904e\u4ee5\u9632\u842c\u4e00\u4f60\u771f\u7684\u60f3\u77e5\u9053\u6211\u9084\u662f\u89e3\u91cb\u4e00\u4e0b\uff0c\u4eba\u9ad4\u7684\u5927\u8166\u524d\u984d\u8449\u5916\u76ae\u7684\u4ee3\u8b1d\u5728\u7761\u89ba\u6642\uff0c\u6703\u6bd4\u8f03\u5e0c\u671b\u81ea\u5df1\u662f\u51b7\u537b\u7684\u72c0\u614b\u3002\u6240\u4ee5\u5931\u7720\u8005\u901a\u5e38\u8166\u524d\u984d\u8449\u5916\u76ae\u7684\u4ee3\u8b1d\u6eab\u5ea6\u90fd\u5f88\u9ad8\uff0c\u5c0e\u81f4\u4ed6\u5011\u7761\u4e0d\u8457\u3002\u8eab\u9ad4\u665a\u4e0a\u63a7\u5236\u6eab\u5ea6\u7684\u6a5f\u80fd\u5f88\u5dee\uff0c\u6240\u4ee5\u4f60\u5fc5\u9808\u5148\u81ea\u5df1\u627e\u597d\u6eab\u5ea6\u7684\u8212\u9069\u5708\u3002<\/p>\n<ul>\n<li><span style=\"color: #800000;\"><strong>\u8cb7\u300c\u7d05\u5149\u300d\u7684\u71c8<\/strong><\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/d262ilb51hltx0.cloudfront.net\/max\/1280\/1*DWGgTYaAt9qjJIzVKUV16g.jpeg\" alt=\"\" width=\"614\" height=\"384\" \/><\/span><\/p>\n<p><span style=\"color: #000000;\">\u4f60\u5011\u61c9\u8a72\u77e5\u9053\u96fb\u8996\u3001\u624b\u6a5f\u3001\u87a2\u5e55\u767c\u51fa\u7684\u90fd\u662f\u85cd\u5149\u5427\uff1f\u4f3c\u4e4e\u6709\u93ae\u5b9a\u6548\u679c\u7684\u85cd\u5149\u5176\u5be6\u662f\u5bb3\u4f60\u7761\u4e0d\u8457\u7684\u5143\u51f6\u3002<\/span>\u85cd\u5149\u5c6c\u65bc\u77ed\u6ce2\u9577\uff0c\u9019\u6703\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u7522\u751f\uff0c\u6c92\u6709\u892a\u9ed1\u6fc0\u7d20\uff0c\u4f60\u6703\u5f88\u96e3\u7761\u7684\u8457\u3002\u5c31\u7b97\u4e8b\u5be6\u5982\u6b64\uff0c\u8cb7\u6709\u7d05\u5149\u7684\u71c8\u807d\u8d77\u4f86\u592a\u8a6d\u7570\u4e86\uff0c\u6700\u5be6\u969b\u7684\u65b9\u6cd5\u9084\u662f\uff0c\u7761\u524d\u5169\u5c0f\u6642\u9060\u96e2\u87a2\u5e55\u5427\uff01<\/p>\n<ul>\n<li><span style=\"color: #800000;\"><strong>\u7528\u5de6\u908a\u9f3b\u5b54\u547c\u5438<\/strong><\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/d262ilb51hltx0.cloudfront.net\/max\/1280\/1*0zS-smyIUqLtn26pGYIZPg.jpeg\" alt=\"\" width=\"614\" height=\"384\" \/><\/p>\n<p style=\"text-align: left;\">\u9019\u5728\u745c\u4f3d\u8853\u8a9e\u53eb nadi shodhana\uff0c\u610f\u601d\u662f\u9f3b\u5b54\u4ea4\u66ff\u547c\u5438\u6cd5\u3002<\/p>\n<p style=\"text-align: left;\">\u5835\u8d77\u4f60\u53f3\u908a\u7684\u9f3b\u5b54\uff0c\u7df4\u7fd2\u7528\u5de6\u908a\u9f3b\u5b54\u547c\u5438\u300c\u5341\u6b21\u300d\uff0c\u9019\u9ebc\u505a\u53ef\u4ee5\u653e\u9b06\u4f60\u7684\u4ea4\u611f\u795e\u7d93\u7cfb\u7d71\u3002<\/p>\n<ul>\n<li><span style=\"color: #800000;\"><strong>\u767d\u5929\u51fa\u9580\u66ec\u66ec\u592a\u967d<\/strong><\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/d262ilb51hltx0.cloudfront.net\/max\/1280\/1*gOQ_ZhnItszFvTe6fT_KZw.jpeg\" alt=\"\" width=\"614\" height=\"384\" \/><\/span><\/p>\n<p style=\"text-align: left;\">\u4e00\u8d77\u5e8a\u5c31\u51fa\u53bb\u66ec\u66ec\u592a\u967d\u5427\uff0c\u91cd\u65b0\u8a2d\u5b9a\u4e00\u4e0b\u4f60\u7684\u751f\u7406\u6642\u9418\uff0c\u6700\u597d\u7684\u6642\u9593\u9ede\u5728\u65e9\u4e0a 6:00~8:30 \u4e4b\u9593\uff0c\u81f3\u5c11\u66ec 30 \u5206\u9418\u9054\u5230\u6700\u597d\u6548\u679c\u3002\u967d\u5149\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u7522\u751f\uff0c\u6c92\u6709\u892a\u9ed1\u6fc0\u7d20\u4f60\u7cbe\u795e\u5c31\u6703\u5f88\u597d\uff0c\u800c\u5230\u665a\u4e0a\u4f60\u6700\u9700\u8981\u5b83\u6642\uff0c\u5b83\u4e00\u5b9a\u6703\u4e56\u4e56\u51fa\u73fe\u3002<\/p>\n<ul>\n<li><span style=\"color: #800000;\"><strong>\u60f3\u50cf\u81ea\u5df1\u7761\u8457\u7684\u6a23\u5b50<\/strong><\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/d262ilb51hltx0.cloudfront.net\/max\/1280\/1*TacBF1ap_JTt2wlX01wVKA.jpeg\" alt=\"\" width=\"614\" height=\"384\" \/><\/span><\/p>\n<p>\u4f60\u662f\u98a8\u4e2d\u6416\u66f3\u7684\u4e00\u7247\u6a39\u8449\uff0c\u60f3\u50cf\u4f60\u6389\u843d\u5728\u5927\u5730\u88e1\u6c88\u7761\u3002<\/p>\n<p>\u300c\u60f3\u50cf\u300d\u6703\u963b\u65b7\u4f60\u5176\u4ed6\u7684\u601d\u7dd2\uff0c\u4f5c\u7528\u65b9\u5f0f\u662f\u5c6c\u65bc\u5fc3\u7406\u5c64\u9762\u7684\u6548\u679c\u3002\u5c08\u5bb6\u5efa\u8b70\u7761\u524d\u8981\u4fdd\u6301\u6b63\u9762\u7684\u5fc3\u60c5\uff0cColorado College \u7684\u5b78\u8005\u767c\u73fe\uff0c\u53ea\u8981\u5149\u300c\u60f3\u50cf\u300d\u81ea\u5df1\u7761\u5f97\u5f88\u5145\u8db3\uff0c\u5c31\u6703\u8b93\u6574\u500b\u7761\u7720\u5e36\u4f86\u6b63\u9762\u7684\u5f71\u97ff\u3002<\/p>\n<p>\u9664\u4e86\u4ee5\u4e0a\u5206\u4eab\u7684\u4e94\u500b\u65b9\u6cd5\u4e4b\u5916\uff0c\u7576\u7136\u9084\u6709\u7121\u6578\u7684<a href=\"\/\/healthysleep.med.harvard.edu\/healthy\/science\/how\/external-factors\" target=\"_blank\" rel=\"noopener\">\u7955\u8a23<\/a>\uff0c\u4f46\u5927\u90e8\u4efd\u90fd\u5927\u540c\u5c0f\u7570\uff0c\u4f86\u81ea\u540c\u500b\u6982\u5ff5\u3002<\/p>\n<p>\u8b93\u81ea\u5df1\u8eab\u5fc3\u90fd\u6e96\u5099\u597d\u5165\u7761\u7684\u72c0\u614b\u6700\u597d\u7684\u65b9\u5f0f\u5c31\u662f\uff0c\u60f3\u8fa6\u6cd5\u6e1b\u5c11\u8ca0\u9762\u7684\u5fc3\u7406\u56e0\u7d20\u548c\u5916\u5728\u5f71\u97ff\u3002\u4f60\u53ef\u4ee5\u5617\u8a66\u770b\u770b\u4e0d\u540c\u7684\u7761\u7720\u7a0b\u5e8f\u4e86\u89e3\u4ec0\u9ebc\u662f\u6700\u9069\u5408\u81ea\u5df1\u7684\uff0c\u4e5f\u53ef\u4ee5\u8b93\u81ea\u5df1\u4e86\u89e3\u662f\u4ec0\u9ebc\u5c0e\u81f4\u4e86\u5931\u7720\u3002<\/p>\n<p>\u7761\u7720\u662f\u4e00\u500b\u904e\u7a0b\uff0c\u5b83\u4e0d\u662f\u53ea\u6709\u4f60\u8eba\u5728\u5e8a\u4e0a\u6642\u624d\u6703\u767c\u751f\u7684\u4e8b\u3002\u4f60\u7684\u8eab\u9ad4\u300c\u6574\u5929\u300d\u90fd\u5728\u6e96\u5099\u591c\u665a\u6642\u80fd\u597d\u597d\u5165\u7761\uff0c\u5e73\u6642\u5c31\u8981\u8b93\u81ea\u5df1\u8eab\u9ad4\u505a\u597d\u6e96\u5099\uff0c\u8abf\u6574\u597d\u751f\u7406\u6642\u9418\uff0c\u5343\u842c\u5225\u7b49\u5230\u8eba\u5728\u5e8a\u4e0a\u7761\u4e0d\u8457\u624d\u4f86\u60f3\u89e3\u6c7a\u65b9\u6cd5\uff01<\/p>\n<p>\uff08\u8cc7\u6599\u4f86\u6e90\uff1a<a href=\"https:\/\/medium.com\/who-what-why\/79f3495c80b7\" target=\"_blank\" rel=\"noopener\">Medium<\/a>\uff1b\u5716\u7247\u4f86\u6e90\uff1a\u00a0<a href=\"https:\/\/farm2.staticflickr.com\/1432\/1444898240_a07b15e428_z.jpg\">gigibiru_kukunings<\/a>, CC Licensed\uff1b<a href=\"https:\/\/medium.com\/who-what-why\/79f3495c80b7\" target=\"_blank\" rel=\"noopener\">Medium<\/a>\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u672c\u6587\u4f5c\u8005 Andrea Ayres-Deets \u9577\u671f\u5728\u00a0Crew blog\u00a0\u64b0\u5beb\u95dc\u65bc\u54f2\u5b78\u3001\u5275\u9020\u529b\u3001\u5546\u696d\u7b49\u6587\u7ae0\uff1bCrew Blog \u662f\u4e00\u500b\u63d0\u4f9b\u958b\u767c\u8005\u3001\u8a2d\u8a08\u5e2b\u56e0\u70ba\u77ed\u671f\u5c08\u6848\u800c\u805a\u96c6\u4ea4\u6d41\u7684\u5e73\u53f0\u3002\u4ee5\u4e0b\u6587\u7ae0\u662f\u00a0An[&#8230;]<\/p>\n","protected":false},"author":261,"featured_media":40680,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[4558,3291],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts\/19055"}],"collection":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/users\/261"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/comments?post=19055"}],"version-history":[{"count":0,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts\/19055\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/media\/40680"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/media?parent=19055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/categories?post=19055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/tags?post=19055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}