{"id":11922,"date":"2018-04-24T18:09:49","date_gmt":"2018-04-24T10:09:49","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2018\/04\/24\/ways-to-avoid-insomnia\/"},"modified":"2021-06-21T19:25:01","modified_gmt":"2021-06-21T11:25:01","slug":"ways-to-avoid-insomnia","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2018\/04\/24\/ways-to-avoid-insomnia\/","title":{"rendered":"\u4e0d\u8981\u518d\u60f3\u300c\u5929\u554a\u6211\u53c8\u7761\u4e0d\u8457\u300d\uff01\u300c\u8ca0\u9762\u60c5\u7dd2\u300d\u6703\u5f71\u97ff\u6211\u5011\u7684\u7761\u7720\u8cea\u91cf"},"content":{"rendered":"<blockquote><p>\u3010\u70ba\u4ec0\u9ebc\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011<\/p>\n<p>\u5168\u53f0\u6bcf10\u4eba\u5c31\u67091\u4eba\u98fd\u53d7\u6162\u6027\u5931\u7720\u4e4b\u82e6\uff0c\u800c\u4e14\u7761\u4e0d\u8457\u6642\uff0c\u8166\u4e2d\u7e3d\u6d6e\u73fe\uff1a\u300c\u5929\u554a\uff01\u6211\u7761\u4e0d\u8457\uff0c\u518d3\u5c0f\u6642\u5c31\u5929\u4eae\u4e86\u300d\uff0c\u9019\u7a2e\u58d3\u529b\u6240\u7522\u751f\u7684\u8ca0\u9762\u60c5\u7dd2\uff0c \u9084\u6703\u63a5\u7e8c\u5f71\u97ff\u7761\u7720\u8cea\u91cf\u3002\u4f86\u770b\u770b\u4ee5\u4e0b4\u500b\u6839\u64da\u7814\u7a76\u7684\u5efa\u8b70\uff0c\u7d66\u7761\u4e0d\u8457\u89ba\u7684\u4f60\u3002<\/p>\n<p>\uff08\u8cac\u4efb\u7de8\u8f2f\uff1a\u9ec3\u5f69\u73b2\uff09<\/p><\/blockquote>\n<p>\u5927\u5bb6\u597d\uff0c\u6211\u53c8\u4f86\u4e86\u3002\u4eca\u5929\u6211\u5011\u4f86\u804a\u4e00\u4e0b\u5165\u7761\u56f0\u96e3\u3002<\/p>\n<p>\u6211\u5728\u60f3\u80fd\u4e0d\u80fd\u8aaa\u4e00\u4e0b\uff0c\u6700\u8fd1\u6709\u4ec0\u9ebc\u300c\u4e16\u754c\u5931\u7720\u65e5\u300d\u4f86\u652f\u6490\u5834\u9762\uff0c\u7136\u800c\u4e26\u6c92\u6709\u9019\u500b\u7bc0\u65e5\uff0c\u53ea\u6709\u300c\u4e16\u754c\u7761\u7720\u65e5\u300d\uff0c\u9084\u5df2\u7d93\u904e\u53bb\u4e86\u3002<\/p>\n<p>\u6211\u5f88\u4e0d\u6eff\u3002\u4f5c\u70ba\u4e00\u500b\u6c38\u9060\u5165\u7761\u56f0\u96e3\u7684\u4eba\uff0c\u6211\u8a8d\u70ba\u4e00\u5b9a\u8981\u6709\u4e00\u5929\u5c08\u9580\u7528\u65bc\u300c\u60bc\u5ff5\u5931\u7720\u7684\u4eba\u5011\u300d\u90a3\u4e9b\u592d\u6298\u7684\u7f8e\u5922\u3002\u6211\u770b\u5c31\u8a02\u5728\u4eca\u5929\u597d\u4e86\uff08\u4ec0\u9ebc\u611a\u4eba\u7bc0\uff0c\u4f60\u5728\u8aaa\u4ec0\u9ebc\uff0c\u4eca\u5929\u662f\u611a\u4eba\u7bc0\uff09\u3002<\/p>\n<p>\u672c\u9031\u6211\u4f86\u7d66\u5927\u5bb6\u63d0\u4e00\u4e9b\u95dc\u65bc\u5165\u7761\u7684\uff08\u4e0d\uff09\u5be6\u7528\u5efa\u8b70\uff0c\u5e0c\u671b\u4eca\u665a\u4f60\u7761\u4e0d\u8457\u7684\u6642\u5019\uff0c\u6703\u7a0d\u5fae\u89ba\u5f97\u6c92\u6709\u90a3\u9ebc\u7126\u616e\u548c\u5b64\u55ae\u3002<\/p>\n<p>\u6211\u70ba\u5931\u7720\u7684\u4eba\u8b80\u8ad6\u6587\uff0c\u672c\u671f\u9031\u6b63\u5f0f\u958b\u59cb\u64ad\u5831\u301c<\/p>\n<h4>1.\u8acb\u76f8\u4fe1\uff1a\u7761\u89ba\u7d55\u4e0d\u662f\u6d6a\u8cbb\u6642\u9593\uff01\u4f60\u611b\u7761\u89ba\uff0c\u5931\u7720\u662f\u611b\u88e1\u7684\u9663\u75db<\/h4>\n<p>\u4f5c\u70ba\u4e00\u500b\u6df1\u53d7\u5931\u7720\u548c\u7761\u7720\u4e0d\u8db3\u7684\u4eba\u4f86\u8aaa\uff0c\u6709\u5169\u7a2e\u8a00\u8ad6\u6211\u807d\u5230\u5c31\u5927\u70ba\u5149\u706b\u3002\u4e00\u662f\u300c\u60f3\u7761\u600e\u9ebc\u6703\u7761\u4e0d\u8457\u5462\u300d\uff0c\u4e8c\u662f\u300c\u7761\u89ba\u5c31\u662f\u6d6a\u8cbb\u6642\u9593\u300d\u3002<\/p>\n<p>\u524d\u9762\u4e00\u7a2e\u4e0d\u5c55\u958b\u8aaa\u4e86\uff0c\u5f8c\u9762\u4e00\u7a2e\u5462\uff0c\u53ea\u80fd\u8aaa\u660e\u4eba\u5011\u70ba\u4e86\u6548\u7387\u771f\u7684\u4ec0\u9ebc\u90fd\u8aaa\u5f97\u51fa\u4f86\u3002\u5982\u679c\u7761\u89ba\u662f\u6d6a\u8cbb\u6642\u9593\uff0c\u90a3\u9ebc\u8acb\u554f\u6d3b\u8457\u662f\u4e0d\u662f\u4e5f\u662f\u6d6a\u8cbb\u6642\u9593\u5462\u3002<\/p>\n<p>Tempesta\u7b49\u4eba\u57282017\u5e74\u5e74\u767c\u8868\u7684\u7814\u7a76\u4e2d\u6307\u51fa\uff0c<span style=\"color: #800000;\">\u7761\u7720\u4e0d\u8db3\u53ef\u80fd\u6703\u5f71\u97ff\u4eba\u5011\u7684\u60c5\u7dd2\u53cd\u61c9\u3001\u60c5\u7dd2\u8a18\u61b6\u751f\u6210\u548c\u540c\u60c5\u5fc3\u3002\u6240\u4ee5\u90a3\u4e9b\u56e0\u70ba\u8ffd\u6c42\u6548\u7387\u800c\u52f8\u4f60\u7e2e\u77ed\u7761\u7720\u7684\u4eba\uff0c\u4ed6\u5011\u9019\u9ebc\u8aaa\u53ef\u80fd\u662f\u56e0\u70ba\u4ed6\u5011\u5df2\u7d93\u662f\u4e00\u500b\u6c92\u6709\u611f\u60c5\u7684\u6bba\u624b\u4e86\u3002<\/span><\/p>\n<p>\u7761\u89ba\u548c\u5403\u98ef\u3001\u559d\u6c34\u3001\u6027\u4e00\u6a23\uff0c\u4e0d\u4f46\u662f\u751f\u7406\u9700\u6c42\uff0c\u4e5f\u662f\u4e00\u7a2e\u80fd\u70ba\u4eba\u5e36\u4f86\u6b61\u6109\u7684\u884c\u70ba\uff0cRail\u7b49\u4eba\u57282018\u5e74\u767c\u8868\u7684\u4e00\u7bc7\u7814\u7a76\uff0c\u70ba\u5927\u5bb6\u300c\u559c\u6b61\u7761\u89ba\u300d\u9019\u4ef6\u4e8b\uff0c\u63d0\u4f9b\u4e86\u6587\u737b\u57fa\u790e\u3002<\/p>\n<p>\u7c21\u55ae\u4ecb\u7d39Rail\u7b49\u4eba\u7684\u7d50\u8ad6\uff0c\u5373\uff0c\u6211\u5011\u8981\u7761\u89ba\uff0c\u662f\u56e0\u70ba\u767d\u5929\u9762\u5c0d\u5404\u7a2e\u5404\u6a23\u5f71\u97ff\u6211\u5011\u8166\u5167\u548c\u6a5f\u9ad4\u5e73\u8861\u7684\u60c5\u6cc1\uff0c\u5c0e\u81f4\u908a\u7de3\u7cfb\u7d71\u7684\u591a\u5df4\u80fa\u4e0b\u964d\u3002<span style=\"color: #800000;\">\u300c\u591a\u5df4\u80fa\u300d\u9019\u7a2e\u795e\u7d93\u905e\u8cea\uff0c\u5b83\u6700\u8457\u540d\u7684\u4f5c\u7528\u5c31\u662f\u70ba\u6211\u5011\u50b3\u905e\u958b\u5fc3\u548c\u8208\u596e\u3002<\/span><\/p>\n<p><span style=\"color: #800000;\">\u6211\u5011\u9192\u4e86\u4e00\u6574\u5929\uff0c\u908a\u7de3\u7cfb\u7d71\u88e1\u7684\u300c\u591a\u5df4\u80fa\u300d\u6e1b\u5c11\u4e86\uff0c\u6211\u5011\u89ba\u5f97\u9192\u8457\u4e0d\u5feb\u6a02\u4e86\u3002\u7576\u9019\u7a2e\u4e0d\u5feb\u6a02\u904e\u91cd\u7684\u6642\u5019\uff0c\u5927\u8166\u5c31\u8981\u7761\u89ba\u3002\u800c\u7761\u7720\uff0c\u53c8\u8b93\u65b0\u7684\u300c\u591a\u5df4\u80fa\u300d\u5728\u908a\u7de3\u7cfb\u7d71\u805a\u96c6\u3002<\/span><\/p>\n<p>\u5373\u662f\u6211\u5011\u4e0d\u80fd\u6e05\u9192\u5730\u6307\u51fa\u300c\u7761\u89ba\u7684\u6642\u5019\u6709\u591a\u5feb\u6a02\u300d\uff0c\u4f46\u6211\u5011\u7684\u5927\u8166\u77e5\u9053\u3002\u7576\u7761\u7720\u4e0d\u80fd\u4f7f\u5927\u8166\u7522\u751f\u66f4\u591a\u300c\u591a\u5df4\u80fa\u300d\u7684\u6642\u5019\uff0c\u6211\u5011\u5c31\u6703\u9192\u4f86\uff0c\u5e36\u8457\u4e00\u500b\u56e0\u70ba\u7761\u7720\u800c\u6709\u5145\u8db3\u591a\u5df4\u80fa\u7684\u8166\u74dc\u9192\u4f86\u3002<\/p>\n<p>\u300c\u9192\u8457\u4e0d\u6109\u5feb 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style=\"color: #800000;\">\u4eba\u5011\u611f\u77e5\u5230\u7684\u7761\u7720\u76f8\u95dc\u4fe1\u606f\uff08sleep-related information\uff09\u4e2d\u7684\u5931\u8abf\u8a8d\u77e5\uff08\u8209\u4f8b\uff1a\u6211\u7761\u4e0d\u8457\uff0c\u7761\u4e0d\u8457\u597d\u7126\u616e\uff09\u6703\u5c0e\u81f4\u8ca0\u9762\u60c5\u7dd2\uff0c\u800c\u8ca0\u9762\u60c5\u7dd2\u6703\u5f71\u97ff\u4eba\u5011\u7684\u7761\u7720\u8cea\u91cf\u3002<\/span><\/p>\n<p>\u5728\u9019\u9805\u7814\u7a76\u88e1\uff0c\u7814\u7a76\u8005\u5efa\u8b70\u60a3\u6709\u300c\u521d\u7d1a\u5931\u7720\u75c7\u300d\u7684\u4eba\u5011\uff0c\u53ef\u4ee5\u901a\u904e\u300c\u8a8d\u77e5\u6cbb\u7642\u300d\u4f86\u6539\u5584\u5165\u7761\u72c0\u6cc1\u3002\u4f46\u662f\u7cdf\u7cd5\u7684\u662f\uff0c\u9ad8\u91ce\u7b49\u4eba\u7684\u7814\u7a76\u8b49\u660e\uff0c\u90a3\u4e9b\u8d8a\u5230\u7761\u524d\u8d8a\u6709\u7cbe\u795e\u7684\u4eba\uff0c\u7e3d\u662f\u5c0d\u9019\u4e9b\u7761\u7720\u76f8\u95dc\u4fe1\u606f\u66f4\u654f\u611f\u3002<\/p>\n<p><span style=\"color: #800000;\">\u300c\u7761\u524d\u9192\u89ba\uff08pre-sleep arousal\uff09\u300d\u662f\u4e00\u500b\u60c5\u5883\u6027\u7279\u8cea\uff0c\u5373\u9019\u500b\u4eba\u4e00\u5929\u53ef\u80fd\u4e00\u6574\u5929\u90fd\u660f\u660f\u6c89\u6c89\u7684\uff0c\u4e00\u5230\u8981\u7761\u89ba\u7684\u6642\u5019\u5c31\u7279\u5225\u7cbe\u795e\uff0c\u795e\u7d93\u6d3b\u52d5\u7279\u5225\u6d3b\u8e8d\u3002<\/span><\/p>\n<p>\u9ad8\u7684\u300c\u7761\u524d\u9192\u89ba\u300d\u6703\u5c0e\u81f4\u5165\u7761\u56f0\u96e3\u548c\u5931\u7720\uff0cTakano\u7b49\u4eba\u901a\u904e2\u56de\u4efb\u52d9\u5be6\u9a57\uff0c\u8b49\u660e\u4e86\u6709\u8d8a\u9ad8\u300c\u7761\u524d\u9192\u89ba\u300d\u7684\u4eba\uff0c\u5c0d\u7761\u7720\u76f8\u95dc\u7684\u4fe1\u606f\u8d8a\u654f\u611f\u3002<\/p>\n<p>\u96d6\u7136\u9019\u4e0d\u80fd\u8aaa\u660e\u7a76\u7adf\u662f\u300c\u5c0d\u7761\u7720\u76f8\u95dc\u7684\u4fe1\u606f\u654f\u611f\u300d\u5c0e\u81f4\u300c\u7761\u524d\u9192\u89ba\u300d\uff0c\u9084\u662f\u56e0\u70ba\u300c\u7761\u524d\u9192\u89ba\u9ad8\u300d\uff0c\u6240\u4ee5\u66f4\u719f\u7df4\u8655\u7406\u7761\u7720\u76f8\u95dc\u7684\u4fe1\u606f\u3002\u4f46\u4e0d\u7ba1\u600e\u9ebc\u8aaa\uff0c\u6211\u5011\u8d8a\u7761\u4e0d\u8457\uff0c\u5c31\u4e0d\u81ea\u89ba\u5730\u8d8a\u6703\u60f3\u8457\u300c\u81ea\u5df1\u70ba\u4ec0\u9ebc\u7761\u4e0d\u8457\u300d\u3002<\/p>\n<p>\u5f9e\u6211\u500b\u4eba\u7684\u7d93\u9a57\u4f86\u8aaa\uff0c<span style=\"color: #800000;\">\u7761\u524d\u60f3\u4e00\u4e9b\u6109\u5feb\u4f46\u4e0d\u90a3\u9ebc\u6109\u5feb\u7684\uff0c\u7121\u95dc\u7dca\u8981\u800c\u4e14\u4e0d\u5207\u5be6\u969b\u7684\u4e8b\u60c5\u662f\u6700\u5408\u9069\u7684<\/span>\u3002\u6bd4\u5982\u6211\u5c0f\u6642\u5019\u7761\u4e0d\u8457\u7684\u8a71\uff0c\u5c31\u7e3d\u662f\u60f3\u8457\u5982\u679c\u6211\u662f\u9577\u767c\u516c\u4e3b\u4f4f\u5728\u9ad8\u5854\u88e1\uff0c\u61c9\u8a72\u7d66\u5854\u91cc\u7684\u7246\u58c1\u756b\u4ec0\u9ebc\u58c1\u756b\uff0c\u60f3\u8457\u60f3\u8457\u5c31\u56f0\u60f9\u3002<\/p>\n<div 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