{"id":46721,"date":"2021-11-22T13:27:32","date_gmt":"2021-11-22T05:27:32","guid":{"rendered":"https:\/\/buzzorange.com\/citiorange\/?p=46721"},"modified":"2021-11-22T14:33:15","modified_gmt":"2021-11-22T06:33:15","slug":"how-to-sleep-well","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/citiorange\/2021\/11\/22\/how-to-sleep-well\/","title":{"rendered":"\u534a\u591c\u6dfa\u7720\u5e38\u9192\u5c0d\u8a18\u61b6\u529b\u6709\u5bb3\uff01\u54c8\u4f5b\u8b1b\u5e2b\u6559\u4f603\u62db\u300c\u8a13\u7df4\u5927\u8166\u300d\u5b89\u7a69\u5165\u7720"},"content":{"rendered":"<blockquote><p>\u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011<\/p>\n<p>\u4ec0\u9ebc\u6a23\u624d\u7b97\u662f\u597d\u7684\u7761\u7720\uff1f\u8eba\u5e8a\u80fd\u99ac\u4e0a\u5165\u7761\u7684\u4eba\u4ee4\u4eba\u7fa8\u6155\uff0c\u4f46\u300c\u79d2\u7761\u300d\u771f\u7684\u5c31\u662f\u5065\u5eb7\u55ce\uff1f\u5931\u7720\u7169\u60f1\uff0c\u79d2\u7761\u4e5f\u7169\u60f1\uff0c\u5225\u7dca\u5f35\uff0c\u6587\u4e2d\u6559\u4f60\u5982\u4f55\u5efa\u7acb\u7761\u7720\u5100\u5f0f\u611f\uff0c\u8b93\u8eab\u9ad4\u81ea\u7136\u800c\u7136\u64c1\u6709\u826f\u597d\u7684\u7761\u7720\u7fd2\u6163\u3002\uff08\u8cac\u4efb\u7de8\u8f2f\uff1a\u9673\u6021\u541b\uff09<\/p><\/blockquote>\n<p>\u6bcf\u5929\u665a\u4e0a\u7761\u89ba\u4e00\u8eba\u5e8a\u5c31\u80fd\u300c\u99ac\u4e0a\u5165\u7720\u300d\u4ee3\u8868\u81ea\u5df1\u5f88\u597d\u7761\u3001\u7761\u5f97\u5f88\u5065\u5eb7\uff1f\u5176\u5be6\u4e0d\u7136\u3002\u6839\u64da\u300aCNN\u300b\u5831\u5c0e\uff0c\u54c8\u4f5b\u91ab\u5b78\u9662\u7761\u7720\u91ab\u5b78\u7cfb\u8b1b\u5e2b Rebecca Robins \u8868\u793a\uff0c\u300c\u5e73\u6642\u4f11\u606f\u5145\u8db3\u7684\u4eba\u4e26\u4e0d\u6703\u7acb\u5373\u5165\u7761\uff0c\u4e00\u822c\u6b63\u5e38\u60c5\u6cc1\u4e0b\uff0c\u9032\u5165\u7761\u7720\u9700\u8981 15 \u5206\u9418\uff0c\u4f46\u7576\u4e00\u500b\u4eba\u8655\u65bc\u75b2\u618a\u72c0\u614b\u6642\uff0c\u624d\u6703\u99ac\u4e0a\u5165\u7720\uff0c\u9019\u8868\u660e\u4e86\u5e73\u6642\u7761\u7720\u4e0d\u8db3\u3001\u7761\u7720\u8cea\u91cf\u5dee\uff0c\u53cd\u800c\u640d\u5bb3\u8eab\u5fc3\u5065\u5eb7\u3002\u300d\u5982\u679c\u8d85\u904e 15 \u5206\u9418\u9084\u7121\u6cd5\u5165\u7720\uff0c\u5247\u53ef\u4ee5\u7b97\u662f\u300c\u5931\u7720\u300d\uff0c\u82e5\u8655\u65bc\u5931\u7720\u72c0\u614b\uff0c\u5e73\u5e38\u53ef\u4ee5\u900f\u904e\u65b9\u6cd5\u300c\u8a13\u7df4\u5927\u8166\u671f\u5f85\u9032\u5165\u7761\u7720\u300d\u6216\u662f\u4f7f\u8166\u888b\u771f\u6b63\u653e\u9b06\u3002<\/p>\n<h2>\u7761\u7720\u4e0d\u5145\u8db3\u3000\u5927\u5927\u5f71\u97ff\u7761\u7720\u95dc\u9375\u300c2 \u968e\u6bb5\u300d<\/h2>\n<p>\u6839\u64da\u7f8e\u570b\u75be\u75c5\u63a7\u5236\u8207\u9810\u9632\u4e2d\u5fc3\u7684\u7814\u7a76\u6578\u64da\u986f\u793a\uff0c\u6210\u5e74\u4eba\u6bcf\u665a\u81f3\u5c11\u8981\u7761 7 \u5c0f\u6642\uff0c\u5b78\u9f61\u5152\u7ae5\u5247\u9700\u8981 9-12 \u5c0f\u6642\uff0c\u9752\u5c11\u5e74\u5247\u662f 8-10 \u5c0f\u6642\u3002\u82e5\u5165\u7761\u592a\u5feb\u6216\u662f\u767d\u5929\u7e3d\u611f\u5230\u75b2\u5026\uff0c\u4ee3\u8868\u7761\u7720\u8cea\u91cf\u53d7\u5230\u5f71\u97ff\u3002\u5f71\u97ff\u7761\u7720\u8cea\u91cf\u7684\u56e0\u7d20\u6709\u5f88\u591a\uff0c\u5357\u52a0\u5dde\u5927\u5b78\u91ab\u5b78\u9662\u535a\u58eb Raj Dasgupta \u8868\u793a\uff0c\u5982\u679c\u534a\u591c\u5e38\u5e38\u9192\u4f86\uff0c\u6703\u5f71\u97ff\u9032\u5165\u6df1\u5ea6\u7761\u7720\u968e\u6bb5\u7684\u80fd\u529b\uff0c\u4f8b\u5982\u6162\u6ce2\u7761\u7720\uff08\u6df1\u5ea6\u7761\u7720\uff09\u6216\u5feb\u901f\u52d5\u773c\u671f\uff08REM\uff09\u3002<\/p>\n<p>\u4e00\u822c\u800c\u8a00\uff0c\u5165\u7761\u5f8c\u958b\u59cb\u9032\u5165 4 \u500b\u4e0d\u540c\u968e\u6bb5\u7684\u6162\u6ce2\u7761\u7720\uff0c\u8166\u6ce2\u983b\u7387\u6703\u964d\u4f4e\uff0c\u9032\u5165\u6df1\u7761\u72c0\u614b\uff0c\u4e4b\u5f8c\u53c8\u5012\u8f49 4 \u500b\u968e\u6bb5\uff0c\u7531\u6df1\u5ea6\u6162\u6ce2\u7761\u7720\uff0c\u9010\u6f38\u56de\u5fa9\u6210\u6dfa\u7761\u72c0\u614b\uff0c\u9032\u5165\u5feb\u901f\u52d5\u773c\u671f\uff0c\u5982\u6b64\u5b8c\u6210\u4e00\u500b\u7761\u7720\u9031\u671f\u3002<\/p>\n<p>\u5728\u5feb\u901f\u52d5\u773c\u671f\u968e\u6bb5\uff0c\u901a\u5e38\u6703\u505a\u5922\uff0c\u9019\u6642\u5927\u8166\u6703\u958b\u59cb\u5927\u91cf\u904b\u4f5c\uff0c\u5c07\u5e38\u7528\u7684\u77ed\u671f\u8a18\u61b6\uff0c\u79fb\u9001\u81f3\u9577\u671f\u8a18\u61b6\u5340\u5b58\u653e\uff0c\u5982\u679c\u5728\u9019\u500b\u968e\u6bb5\u7a81\u7136\u4e2d\u65b7\u7761\u7720\uff0c\u9664\u4e86\u5f71\u97ff\u8a8d\u77e5\u529f\u80fd\u3001\u8a18\u61b6\u529b\u4e0b\u964d\u4e4b\u5916\uff0c\u66f4\u6709\u7814\u7a76\u767c\u73fe\uff0c\u4e0d\u50c5\u6709\u5bb3\u5065\u5eb7\uff0c\u5c0d\u65bc\u5fc3\u8840\u7ba1\u75be\u75c5\u60a3\u8005\u800c\u8a00\uff0c\u66f4\u6703\u63d0\u9ad8\u81f4\u6b7b\u98a8\u96aa\u3002\u800c\u6162\u6ce2\u7761\u7720\uff0c\u5247\u662f\u5927\u8166\u6b63\u5728\u4f11\u606f\u548c\u6392\u51fa\u6bd2\u7d20\u7684\u6642\u5019\u3002\u300c\u5982\u679c\u60f3\u8981\u6709\u5065\u5eb7\u7684\u7761\u7720\uff0c\u9019\u5169\u8005\u968e\u6bb5\u90fd\u4e0d\u53ef\u5c11\u3002\u300d\u7f8e\u570b\u7761\u7720\u5354\u6703\u6307\u51fa\uff0c\u8981\u589e\u52a0\u6df1\u5ea6\u7761\u7720\u7684\u6642\u9593\uff0c\u6700\u91cd\u8981\u7684\u5c31\u662f\u6709\u5145\u8db3\u7684\u7761\u7720\u6642\u9593\u3002<\/p>\n<h2>\u7761\u4e0d\u597d\u600e\u9ebc\u8fa6\uff1f\u9019\u4e9b\u62db\u6578\u8a66\u8a66\u770b\uff01<\/h2>\n<p>\u4e00\u822c\u4eba\u6b63\u5e38\u5165\u7761\u6642\u9593\u662f 15 \u5206\u9418\uff0c\u8d85\u904e 15 \u5206\u9418\u4ee5\u4e0a\u9084\u6c92\u7761\u8457\uff0c\u5c31\u4ee3\u8868\u9032\u5165\u5931\u7720\u72c0\u614b\u3002\u5982\u679c\u5e73\u6642\u7121\u6cd5\u5165\u7761\u6216\u662f\u534a\u591c\u7a81\u7136\u9a5a\u9192\u7761\u4e0d\u8457\u6642\uff0c\u53ef\u4ee5\u5148\u8d77\u5e8a\u5230\u53e6\u4e00\u500b\u5149\u7dda\u660f\u6697\u7684\u623f\u9593\uff0c\u505a\u4e00\u4e9b\u5e73\u975c\u7684\u4e8b\u60c5\uff0c\u76f4\u5230\u518d\u6b21\u611f\u5230\u660f\u660f\u6b32\u7761\u6642\uff0c\u56de\u623f\u91cd\u65b0\u5165\u7761\u3002<\/p>\n<p>Rebecca Robins \u8868\u793a\uff0c\u5982\u679c\u4e00\u76f4\u5f85\u5728\u540c\u5f35\u5e8a\u4e0a\u8f3e\u8f49\u53cd\u5074\u6642\uff0c\u5927\u8166\u5c31\u6703\u5c07\u300c\u5e8a\u300d\u8207\u300c\u5931\u7720\u300d\u9023\u7d50\u5728\u4e00\u8d77\uff0c\u56e0\u6b64\uff0c\u9019\u6642\u5019\u61c9\u8a72\u5148\u96e2\u958b\u539f\u672c\u7684\u74b0\u5883\uff0c\u57f9\u990a\u7761\u610f\u3002\u4e5f\u4e0d\u8981\u5728\u5e8a\u4e0a\u5de5\u4f5c\u3001\u770b\u96fb\u8996\u3001\u6ed1\u624b\u6a5f\uff0c\u5c24\u5176\u96fb\u5b50\u8a2d\u5099\u767c\u51fa\u7684\u85cd\u5149\u6703\u8b93\u5927\u8166\u9192\u4f86\uff0c\u800c\u4e0d\u662f\u7761\u8457\u3002\u5728\u57f9\u990a\u7761\u7720\u7684\u904e\u7a0b\u4e2d\uff0c\u6709\u4e00\u95dc\u9375\u662f\u300c\u8a13\u7df4\u5927\u8166\u671f\u5f85\u7761\u7720\u300d\uff0c\u53e6\u5916\uff0c\u95dc\u71c8\u3001\u4ee5\u53ca\u4fdd\u6301\u5ba4\u5167\u6eab\u5ea6\u6dbc\u723d\uff0c\u6703\u7761\u5f97\u66f4\u597d\u3002<\/p>\n<p>\u7761\u524d\u4e5f\u53ef\u4ee5\u5275\u9020\u5100\u5f0f\u611f\uff0c\u4f8b\u5982\u597d\u597d\u5237\u7259\u3001\u6d17\u71b1\u6c34\u6fa1\uff0c\u6216\u662f\u5728\u660f\u6697\u7684\u71c8\u5149\u4e0b\u770b\u66f8\u6216\u807d\u8212\u7de9\u7684\u8f15\u97f3\u6a02\uff0c\u5617\u8a66\u745c\u4f3d\u6216\u8f15\u67d4\u7684\u4f38\u5c55\u904b\u52d5\uff0c\u8a13\u7df4\u5927\u8166\u653e\u9b06\u3002\u4e26\u4e14\u4e0d\u7ba1\u5e73\u65e5\u6216\u5047\u65e5\uff0c\u6bcf\u5929\u90fd\u8981\u5728\u540c\u4e00\u6642\u9593\u4e0a\u5e8a\u7761\u89ba\uff0c\u9019\u6703\u8b93\u8eab\u9ad4\u81ea\u7136\u800c\u7136\u64c1\u6709\u826f\u597d\u7684\u7761\u7720\u7fd2\u6163\u3002<\/p>\n<p>\u5982\u679c\u6bcf\u6b21\u7761\u89ba\u6642\u8166\u888b\u5145\u6eff\u7d1b\u4e82\u7684\u7169\u60f1\u3001\u58d3\u529b\u3001\u7126\u616e\u548c\u4e94\u82b1\u516b\u9580\u7684\u60f3\u6cd5\uff0c\u53ef\u4ee5\u900f\u904e\u300c\u975c\u5fc3\u51a5\u60f3\u300d\uff0c\u6216\u662f\u5728\u5e8a\u908a\u653e\u4e00\u672c\u7b46\u8a18\u672c\uff0c\u628a\u7169\u60f1\u8a18\u9304\u4e0b\u4f86\uff0c\u518d\u653e\u5230\u4e00\u908a\uff0c\u544a\u8a34\u81ea\u5df1\u73fe\u5728\u60f3\u9019\u4e9b\u4e8b\u60c5\u65bc\u4e8b\u7121\u88dc\uff0c\u660e\u5929\u65e9\u4e0a\u518d\u4f86\u89e3\u6c7a\u3002\u4e5f\u53ef\u642d\u914d\u300c\u8179\u5f0f\u547c\u5438\u300d\uff0c\u5c07\u96d9\u624b\u653e\u5728\u4e0b\u8179\u90e8\uff0c\u4e26\u6df1\u6df1\u800c\u7de9\u6162\u7684\u547c\u5438\uff0c\u4f7f\u809a\u5b50\u4e0a\u4e0b\u8d77\u4f0f\uff0c\u5e6b\u52a9\u653e\u9b06\u5fd9\u788c\u7684\u8166\u888b\u548c\u8eab\u9ad4\u3002<\/p>\n<h2>\u63a8\u85a6\u95b1\u8b80<\/h2>\n<p><a href=\"https:\/\/buzzorange.com\/citiorange\/2021\/11\/10\/uk-research-sleep\/\">\u592a\u65e9\u592a\u665a\u7761\u5c0d\u5fc3\u8840\u7ba1\u5065\u5eb7\u90fd\u4e0d\u597d\uff01\u82f1\u570b\u9577\u90546\u5e74\u7814\u7a76\u767c\u73fe\uff0c\u5728\u90192\u500b\u6642\u9593\u9ede\u5165\u7761\u6700\u597d<\/a><\/p>\n<p><a href=\"https:\/\/buzzorange.com\/citiorange\/2020\/08\/18\/after-30-years-old\/\">\u3010\u4e0d\u518d\u71ac\u591c\u3001\u53ad\u5026\u5de5\u4f5c\u4e0a\u7684\u9b25\u722d\u3011\u9109\u6c11\u89aa\u66dd 30 \u6b72\u5f8c\u7684\u55ae\u8eab\u4eba\u751f\uff0c\u4e00\u5e2d\u8a71\u60f9\u54ed\u7db2\u53cb\uff1a\u5f77\u5f7f\u770b\u898b\u6211\u672a\u4f86\u7684\u6a21\u6a23<\/a><\/p>\n<p><a href=\"https:\/\/buzzorange.com\/citiorange\/2019\/02\/20\/how-england-and-nederland-dealing-with-elderly-caring\/\">\u3010\u8001\u4e86\u55ae\u8eab\u4e5f\u4e0d\u6015\u6c92\u4eba\u7167\u9867\u3011\u82f1\u570b\u719f\u5973\u6d41\u884c\u4e0d\u4f4f\u990a\u8001\u9662\uff0c\u63ea\u597d\u53cb\u4f4f\u300c\u793e\u5340\u300d\u4eab\u6e05\u798f<\/a><\/p>\n<p>\uff08\u672c\u6587\u7d93\u5408\u4f5c\u5925\u4f34 \u5065\u5eb7\u91ab\u7642\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f CitiOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba \u3008 <a href=\"https:\/\/www.healthnews.com.tw\/news\/article\/51955\">\u6bcf\u665a\u8eba\u5e8a\u300c\u79d2\u7761\u300d\u662f\u8eab\u9ad4\u8b66\u8a0a\uff1f\u3000\u6b63\u78ba\u7684\u7761\u7720\u662f\u9019\u6a23<\/a>\u3009\u3002\u9996\u5716\u4f86\u6e90\uff1a<a href=\"https:\/\/unsplash.com\/photos\/mSXMHkgRs8s\">Yuris Alhumaydy<\/a>\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011 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