{"id":16222,"date":"2020-11-09T18:32:50","date_gmt":"2020-11-09T10:32:50","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2020\/11\/09\/health-i-cant-sleep\/"},"modified":"2021-08-03T10:34:58","modified_gmt":"2021-08-03T02:34:58","slug":"health-i-cant-sleep","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2020\/11\/09\/health-i-cant-sleep\/","title":{"rendered":"\u3010\u5982\u4f55\u6539\u5584\u5931\u7720\uff1f\u3011\u4e00\u8eba\u4e0a\u5e8a\u5c31\u60f3\u6771\u60f3\u897f\u3001\u7761\u4e0d\u8457\uff1f\u907f\u514d\u300c\u7761\u524d\u89ba\u9192\u300d\u76848\u7a2e\u65b9\u6cd5"},"content":{"rendered":"
\"\"

\u5716\u7247\u4f86\u6e90\uff1aPexels<\/a><\/p><\/div>\n

\uff08\u672c\u6587\u7d93\u5408\u4f5c\u5925\u4f34 \u7c21\u55ae\u5fc3\u7406 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u7d93 VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba \u3008\u60f3\u7761\u4e0d\u80fd\u7761\u624d\u6700\u5bc2\u5bde\uff5c\u665a\u7761\u62d6\u5ef6\u548c\u7761\u524d\u89c9\u9192<\/a>\u3009\u3002\uff09<\/p>\n

\u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011<\/p>\n

\u660e\u660e\u5f88\u7d2f\uff0c\u8eba\u5728\u5e8a\u4e0a\u537b\u7e3d\u662f\u60f3\u6771\u60f3\u897f\u3001\u7761\u4e0d\u8457\uff1f<\/p>\n

\u7761\u7720\u554f\u984c\u7684\u539f\u56e0\u5f88\u591a\uff0c\u5176\u4e2d\u5305\u542b\u300c\u665a\u7761\u62d6\u5ef6\u300d\u548c\u300c\u7761\u524d\u89ba\u9192\u300d\uff0c\u4f86\u770b\u770b\u4f60\u6703\u5931\u7720\u662f\u4e0d\u662f\u56e0\u70ba\u9019\u5169\u500b\u539f\u56e0\uff1f\u5982\u679c\u662f\u7684\u8a71\uff0c\u8a72\u5982\u4f55\u6539\u5584\uff0c\u624d\u80fd\u8b93\u81ea\u5df1\u53ef\u4ee5\u300c\u4e00\u8f03\u597d\u7720\u300d\uff1f<\/p>\n

\uff08\u8cac\u4efb\u7de8\u8f2f\uff1a\u9673\u81f4\u52a0\uff09<\/p><\/blockquote>\n

\u6587\/\u7c21\u55ae\u5fc3\u7406<\/p>\n

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\u5176\u5be6\u4ec0\u9ebd\u4e5f\u6c92\u505a\u3002\u7121\u975e\u662f\u6ed1\u624b\u6a5f\uff0c\u5118\u7ba1\u8eab\u9ad4\u75b2\u618a\u6c88\u91cd\uff0c\u8166\u888b\u96b1\u96b1\u4f5c\u75db\uff0c\u660e\u77e5\u81ea\u5df1\u61c9\u8a72\u7761\u89ba\uff0c\u4f46\u504f\u504f\u4e0d\u7518\u5fc3\u8b93\u773c\u76ae\u9589\u4e0a\uff0c\u6b7b\u4e5f\u8981\u518d\u591a\u6e05\u9192\u4e00\u6703\u3002<\/p>\n

\u7b49\u7d42\u65bc\u78e8\u78e8\u8e6d\u8e6d\u4e0a\u4e86\u5e8a\uff0c\u4e00\u8eba\u4e0b\u4f86\u53c8\u8b8a\u5f97\u66f4\u52a0\u6e05\u9192\u3002\u7dca\u63a5\u8457\u5404\u7a2e\u526a\u4e0d\u65b7\u7406\u9084\u4e82\u7684\u5fc3\u4e8b\u90fd\u5192\u51fa\u4f86\u4e86\uff0c\u7121\u6578\u7684\u64d4\u6182\u3001\u7126\u616e\u3001\u81ea\u6211\u61f7\u7591\u958b\u59cb\u8f2a\u756a\u8f5f\u70b8\u3002<\/p>\n

\u5230\u9019\u6642\u5019\u7761\u89ba\u662f\u4e0d\u53ef\u80fd\u4e86\u3002\u8207\u5176\u88ab\u52d5\u5931\u7720\uff0c\u4e0d\u5982\u4e3b\u52d5\u71ac\u591c\u3002<\/p>\n

\u65bc\u662f\u6211\u8d77\u5e8a\u770b\u5c0f\u8aaa\u3002<\/p>\n

\u665a\u4e0a\u5931\u7720\u7684\u539f\u56e0\u6709\u5f88\u591a\uff0c\u300c\u665a\u7761\u62d6\u5ef6\u300d\u548c\u300c\u7761\u524d\u89ba\u9192\u300d\u5c31\u662f\u91cd\u8981\u7684\u5169\u500b<\/strong><\/span>\u3002\u4eca\u5929\u5e36\u4f60\u597d\u597d\u8a8d\u8b58\u8a8d\u8b58\u9019\u5169\u7a2e\u6bdb\u75c5\uff0c\u795d\u6211\u5011\u90fd\u80fd\u5b89\u5fc3\u7761\u500b\u597d\u89ba\u3002<\/p>\n

\u4e00\u3001\u665a\u7761\u62d6\u5ef6<\/h2>\n

\u6709\u591a\u5c11\u6b21\u4f60\u90fd\u662f\u5728\u4e3b\u52d5\u9078\u64c7\u71ac\u591c\uff1f\u660e\u660e\u6c92\u6709\u4ec0\u9ebd\u4e8b\u60c5\u9700\u8981\u7576\u5929\u665a\u4e0a\u5b8c\u6210\uff0c\u800c\u4e14\u4e5f\u5f88\u774f\u4e86\uff0c\u4f46\u5c31\u662f\u4e0d\u60f3\u7761\u89ba\u3002\u9019\u6a23\u7684\u73fe\u8c61\u88ab\u7814\u7a76\u8005\u7a31\u70ba\u665a\u7761\u62d6\u5ef6\uff08bedtime procrastination\uff09\u3002<\/p>\n

\u4e4d\u4e00\u807d\u5f88\u96e3\u4ee5\u7406\u89e3\u554a\uff0c\u7761\u89ba\u9019\u9ebd\u4e00\u4ef6\u7f8e\u597d\u7684\u4e8b\uff0c\u5c45\u7136\u9084\u6709\u4eba\u6703\u62d6\u5ef6\uff1f<\/p>\n

\u5c0d\u4e00\u90e8\u5206\u4eba\u4f86\u8aaa\uff0c\u665a\u7761\u62d6\u5ef6\u5f80\u5f80\u62d6\u5ef6\u7684\u4e26\u975e\u300c\u7761\u89ba\u300d\uff0c\u800c\u662f\u7761\u524d\u5fc5\u9808\u8981\u505a\u7684\u5176\u4ed6\u4e8b\u60c5\u3002<\/p>\n

\u7761\u89ba\u524d\u5f80\u5f80\u9700\u8981\u8655\u7406\u4e00\u4e9b\u96dc\u7269\uff0c\u5982\u905b\u72d7\u3001\u9396\u9580\u3001\u628a\u5e8a\u4e0a\u7684\u96dc\u7269\u6536\u62fe\u4e7e\u51c8\uff0c\u4ee5\u53ca\u6d17\u81c9\u3001\u5237\u7259\u3001\u6458\u96b1\u5f62\u773c\u93e1\u3002\u7576\u4f60\u5fd9\u5b8c\u4e00\u5929\u7d42\u65bc\u56de\u5230\u5bb6\u88e1\uff0c\u7d42\u65bc\u64c1\u6709\u4e86\u5c6c\u65bc\u81ea\u5df1\u7684\u6642\u9593\uff0c\u7d42\u65bc\u80fd\u7671\u5728\u6c99\u767c\u4e0a\u8ffd\u5287\uff0c\u7d42\u65bc\u80fd\u64fc\u64fc\u8c93\u22ef\u22ef\u9019\u6642\u8981\u8b93\u6211\u66ab\u505c\u4eab\u53d7\u751f\u6d3b\uff0c\u53bb\u5b8c\u6210\u50cf\u6d17\u81c9\u5237\u7259\u9019\u6a23\u7684\u534a\u5f37\u5236\u6027\u4efb\u52d9\uff1f\u600e\u9ebd\u53ef\u80fd\uff1f<\/p>\n

\u5c0d\u53e6\u4e00\u90e8\u5206\u4eba\u4f86\u8aaa\uff0c\u665a\u7761\u62d6\u5ef6\u5247\u662f\u300c\u4e0d\u60f3\u7d50\u675f\u624b\u982d\u7684\u4e8b\u60c5\uff0c\u6c92\u6709\u8db3\u5920\u7684\u81ea\u63a7\u529b\u62b5\u64cb\u8eab\u908a\u7684\u8a98\u60d1\u3002\u300d<\/strong><\/span><\/p>\n

\u624b\u6a5f\u3001\u96fb\u8996\u3001\u597d\u770b\u7684\u5c0f\u8aaa\u90fd\u6703\u8b93\u4f60\u51fa\u73fe\u665a\u7761\u62d6\u5ef6\u3002<\/p>\n

\u7814\u7a76\u767c\u73fe\uff0c\u767d\u5929\u4eba\u5011\u56e0\u70ba\u62b5\u64cb\u8a98\u60d1\u3001\u5b8c\u6210\u9ad8\u5f37\u5ea6\u5de5\u4f5c\u7b49\u6d88\u8017\u4e86\u5927\u91cf\u5fc3\u7406\u8cc7\u6e90\uff0c\u5230\u665a\u4e0a\u5c31\u6c92\u6709\u8db3\u5920\u7684\u5fc3\u7406\u8cc7\u6e90\u53bb\u62b5\u64cb\u8a98\u60d1\u4e56\u4e56\u7761\u89ba\u4e86<\/strong><\/span>\u3002\u5f9e\u9019\u500b\u89d2\u5ea6\u4f86\u770b\uff0c\u81ea\u63a7\u80fd\u529b\u5f31\u7684\u4eba\u66f4\u5bb9\u6613\u51fa\u73fe\u665a\u7761\u62d6\u5ef6\u3002<\/p>\n

\u6240\u4ee5\uff0c\u751f\u6d3b\u8d8a\u5fd9\u8d8a\u7d2f\uff0c\u5c0d\u81ea\u5df1\u8981\u6c42\u8d8a\u9ad8\uff0c\u5c31\u8d8a\u6709\u53ef\u80fd\u51fa\u73fe\u665a\u7761\u62d6\u5ef6\u3002<\/strong><\/span><\/p>\n

\u5982\u4f55\u5c0d\u4ed8\u665a\u7761\u62d6\u5ef6\uff1f<\/h2>\n

\u665a\u7761\u62d6\u5ef6\u6703\u8b93\u4f60\u767d\u767d\u7f3a\u4e4f\u7761\u7720\u597d\u5e7e\u500b\u5c0f\u6642\uff0c\u9084\u6703\u5f71\u97ff\u767d\u5929\u7684\u7cbe\u529b\uff0c\u5f62\u6210\u60e1\u6027\u5faa\u74b0\u3002\u4f60\u53ef\u4ee5\u5617\u8a66\u7528\u9019\u5e7e\u7a2e\u65b9\u6cd5\u6539\u8b8a\uff1a<\/p>\n

1. \u8a18\u9304\u81ea\u5df1\u7684\u665a\u7761\u6a21\u5f0f<\/strong><\/p>\n

\u5728\u9023\u7e8c\u4e00\u5468\u5167\u8a18\u9304\u6bcf\u5929\u665a\u4e0a\u8a08\u5283\u7761\u89ba\u7684\u6642\u9593\u3001\u771f\u6b63\u958b\u59cb\u7761\u89ba\u7684\u6642\u9593\uff0c\u4ee5\u53ca\u7761\u524d\u505a\u4e86\u54ea\u4e9b\u4e8b\u60c5\u3002\u89c0\u5bdf\u9019\u4e9b\u8a18\u9304\uff0c\u5148\u6df1\u523b\u610f\u8b58\u5230\u81ea\u5df1\u665a\u7761\u7684\u4e8b\u5be6\u3002\u4e86\u89e3\u81ea\u5df1\u7684\u665a\u7761\u6a21\u5f0f\uff0c\u70ba\u6539\u8b8a\u505a\u6e96\u5099\u3002<\/p>\n

2. \u5236\u8a02\u8a73\u7d30\u7684\u7761\u7720\u8a08\u5283<\/strong><\/p>\n

\u7d66\u81ea\u5df1\u8a2d\u5b9a\u4e00\u500b\u56fa\u5b9a\u7684\u7761\u89ba\u6642\u9593\uff0c\u6bd4\u5982\u6bcf\u5929\u665a\u4e0a12\u9ede\u534a\u4e0a\u5e8a\u7761\u89ba\uff0c\u6216\u662f\u5728\u770b\u5b8cXX\u96fb\u8996\u7bc0\u76ee\u5f8c\u7761\u89ba<\/strong><\/span>\u3002\u5217\u51fa\u4e00\u500b\u4ee5\u300c\u5982\u679c\u22ef\u22ef\u5c31\u22ef\u22ef\u300d\u70ba\u53e5\u5f0f\u7684\u6e05\u55ae\uff0c\u898f\u5283\u81ea\u5df1\u7761\u524d\u5e7e\u5c0f\u6642\u7684\u6d3b\u52d5\u3002\u6bd4\u5982\uff1a<\/p>\n

\u300c\u5982\u679c\u56de\u5bb6\u4e86\uff0c\u5c31\u99ac\u4e0a\u6d17\u6fa1\u3002\u300d<\/p>\n

\u300c\u5982\u679c\u6d17\u5b8c\u6fa1\uff0c\u5c31\u958b\u59cb\u770b\u4e00\u96c6XX\u7d9c\u85dd\u3002\u300d<\/p>\n

\u300c\u5982\u679c\u770b\u5b8cXX\u96fb\u8996\u7bc0\u76ee\uff0c\u5c31\u4e0a\u5e8a\u7761\u89ba\u3002\u300d<\/p>\n

\u300c\u5982\u679c\u300d\u90e8\u5206\u9700\u8981\u8db3\u5920\u5177\u9ad4\u6e05\u6670\uff0c\u4f46\u53c8\u8981\u6709\u4e00\u5b9a\u7684\u9748\u6d3b\u6027<\/strong><\/span>\uff0c\u4ee5\u4fbf\u5728\u5404\u7a2e\u60c5\u666f\u4e0b\u90fd\u80fd\u5b8c\u6210\u3002<\/p>\n

3. \u8abf\u6574\u7761\u524d\u74b0\u5883<\/strong><\/p>\n

\u6e1b\u5c11\u7761\u524d\u74b0\u5883\u4e2d\u7684\u8a98\u60d1\u6e90\u3002\u9060\u96e2\u4e86\u8a98\u60d1\u6e90\uff0c\u81ea\u7136\u5c31\u80fd\u6e1b\u5c11\u5b83\u5011\u5c0d\u7761\u7720\u6642\u9593\u7684\u5360\u64da\u3002\u6bd4\u5982\uff0c\u628a\u624b\u6a5f\u95dc\u6389\u653e\u5728\u5ba2\u5ef3<\/strong><\/span>\uff0c\u518d\u9032\u81ea\u5df1\u7684\u81e5\u5ba4\u7761\u89ba\u3002<\/p>\n

\u5728\u74b0\u5883\u4e2d\u589e\u52a0\u548c\u7761\u7720\u806f\u7d50\u8d77\u4f86\u7684\u7dda\u7d22\u3002\u6bd4\u5982\uff0c\u6bcf\u5929\u665a\u4e0a\u7761\u524d\u90fd\u5728\u81e5\u5ba4\u9ede\u4e0a\u4e00\u76de\u984f\u8272\u7368\u7279\u7684\u71c8\uff0c\u800c\u5176\u4ed6\u6642\u5019\u4e0d\u958b\u9019\u76de\u71c8\u3002\u9019\u6a23\u6bcf\u7576\u9019\u76de\u71c8\u4eae\u4e86\uff0c\u5c31\u6703\u60f3\u7761\u89ba\u3002<\/p>\n

4. \u63d0\u524d\u5237\u7259\u3001\u6d17\u81c9<\/strong><\/p>\n

\u628a\u7761\u524d\u7684\u300c\u4f8b\u884c\u516c\u4e8b\u300d\u63d0\u524d\u5b8c\u6210\u3002\u6bd4\u5982\uff0c\u56de\u5bb6\u5f8c\u7acb\u523b\u6d17\u6fa1\u5237\u7259\u6536\u62fe\u5e8a\u92ea<\/strong><\/span>\uff0c\u4e4b\u5f8c\u518d\u5b89\u5b89\u5fc3\u5fc3\u8eba\u4e0b\u4f86\u5237\u5287\u3002\u9019\u6a23\uff0c\u7761\u89ba\u7684\u300c\u9580\u6abb\u300d\u8b8a\u4f4e\u4e86<\/strong><\/span>\uff0c\u7761\u89ba\u53ea\u9700\u8981\u5c07\u4eba\u5f9e\u6c99\u767c\u632a\u5230\u5e8a\u4e0a\uff0c\u7570\u5e38\u5bb9\u6613\uff0c\u4e5f\u5c31\u6703\u5728\u8a72\u7761\u7684\u6642\u5019\u7761\u89ba\u4e86\u3002<\/p>\n

5. \u907f\u514d\u5728\u7761\u524d\u6d88\u8017\u904e\u591a\u5fc3\u7406\u8cc7\u6e90<\/strong><\/p>\n

\u5230\u4e86\u591c\u665a\uff0c\u7528\u65bc\u81ea\u63a7\u7684\u5fc3\u7406\u8cc7\u6e90\u6e1b\u5c11\uff0c\u66f4\u4e0d\u5bb9\u6613\u62b5\u64cb\u8a98\u60d1\u3002\u56e0\u6b64\uff0c\u76e1\u91cf\u4e0d\u8981\u5728\u7761\u524d\u505a\u9ad8\u96e3\u5ea6\u7684\u5de5\u4f5c<\/strong><\/span>\uff0c\u76e1\u91cf\u5728\u7761\u524d\u9060\u96e2\u8a98\u60d1\u6e90\u3002<\/p>\n

\u4e8c\u3001\u7761\u524d\u89ba\u9192<\/h2>\n

\u597d\u4e0d\u5bb9\u6613\u514b\u670d\u62d6\u5ef6\u8eba\u4e0a\u4e86\u5e8a\uff0c\u53ef\u70ba\u4ec0\u9ebd\u4e00\u8eba\u4e0b\u6574\u500b\u4eba\u4fbf\u6e05\u9192\u4e86\uff0c\u60f3\u6771\u60f3\u897f\uff0c\u7121\u6cd5\u5165\u7761\uff1f\u9019\u7a2e\u73fe\u8c61\u88ab\u7814\u7a76\u8005\u7a31\u70ba\u7761\u524d\u89ba\u9192\uff08pre-sleep arousal\uff09\u3002<\/p>\n

\u7761\u524d\u5bb9\u6613\u6e05\u9192\uff0c\u5176\u5be6\u662f\u4e00\u7fa4\u4eba\u7684\u7fd2\u6163\u6027\u53cd\u61c9\u3002<\/p>\n

\u7814\u7a76\u8005\u628a\u7761\u524d\u89ba\u9192\u5206\u6210\u8ec0\u9ad4\u89ba\u9192\u548c\u8a8d\u77e5\u89ba\u9192\u5169\u500b\u90e8\u5206\u3002<\/p>\n

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\u5c0d\u9019\u4e9b\u5165\u7761\u56f0\u96e3\u8005\u7684\u4eba\u683c\u6e2c\u8a66\u767c\u73fe\uff0c\u4ed6\u5011\u66f4\u795e\u7d93\u8cea\u4e14\u66f4\u5bb9\u6613\u51fa\u73fe\u904e\u5ea6\u7126\u616e\uff0c\u66f4\u96e3\u4ee5\u61c9\u5c0d\u4e0d\u78ba\u5b9a\u6027\uff0c\u4e26\u4e14\u4ed6\u5011\u76f8\u4fe1\u7126\u616e\u53ef\u4ee5\u907f\u514d\u8ca0\u9762\u7d50\u679c\u4e14\u89e3\u6c7a\u554f\u984c\u3002<\/p>\n

\u7761\u524d\u8001\u662f\u60f3\u4e8b\u60c5\uff0c\u600e\u9ebd\u8fa6\uff1f<\/h2>\n

\u5982\u679c\u7761\u524d\u7e3d\u662f\u60f3\u6771\u60f3\u897f\uff0c\u96e3\u4ee5\u5165\u7761\uff0c\u4e0d\u59a8\u8a66\u8a66\u4ee5\u4e0b\u65b9\u6cd5\uff1a<\/p>\n

1. \u8abf\u6574\u8a8d\u77e5\uff0c\u544a\u8a34\u81ea\u5df1\uff1a\u7761\u4e0d\u8457\u4e5f\u6c92\u4e8b<\/strong><\/p>\n

\u4f60\u53ef\u80fd\u4e26\u4e0d\u9700\u8981\u6240\u8b02\u300c8\u5c0f\u6642\u7761\u7720\u300d\u3002\u50cf\u611b\u8fea\u751f\u3001\u6b4c\u5fb7\u3001\u9054\u82ac\u5947\u548c\u62ff\u7834\u4f96\u9019\u6a23\u7684\u4eba\u7269\uff0c\u6bcf\u665a\u53ea\u77613-4\u5c0f\u6642\uff0c\u4e5f\u80fd\u5b8c\u6210\u5049\u5927\u7684\u4e8b\u696d\u3002<\/p>\n

\u6bcf\u500b\u4eba\u9700\u8981\u7684\u7761\u7720\u6642\u9593\u662f\u4e0d\u4e00\u6a23\u7684\uff0c\u4e0d\u8981\u628a\u5165\u7761\u56f0\u96e3\u8996\u70ba\u4e00\u7a2e\u75be\u75c5\u3002<\/p>\n

2. \u8a66\u8a66\u4e0d\u7761\u89ba<\/strong><\/p>\n

\u8a66\u8a66\u5728\u63a5\u4e0b\u4f86\u7684\u4e09\u5929\u628a\u7761\u89ba\u7684\u6642\u9593\u5411\u5f8c\u5ef6\u90723\u500b\u5c0f\u6642\uff0c\u4e26\u4e14\u5728\u90193\u500b\u5c0f\u6642\u5167\u4e0d\u53bb\u903c\u8feb\u81ea\u5df1\u7761\u89ba<\/strong><\/span>\uff0c\u653e\u5fc3\u5730\u4f11\u606f\u73a9\u800d\u6216\u8005\u5237\u624b\u6a5f\u3002<\/p>\n

\u9019\u6a23\uff0c\u4f60\u4e5f\u8a31\u53ef\u4ee5\u5b78\u6703\u5728\u7761\u7720\u4e0d\u8db3\u7684\u60c5\u6cc1\u4e0b\u5b8c\u6210\u65e5\u5e38\u4e8b\u52d9\uff0c\u6703\u767c\u73fe\u5373\u4f7f\u7761\u7720\u6642\u9593\u6e1b\u5c11\uff0c\u767d\u5929\u7684\u4e8b\u60c5\u4f9d\u7136\u80fd\u6b63\u5e38\u9032\u884c\uff0c\u7761\u4e0d\u8457\u5e36\u4f86\u7684\u7126\u616e\u4e5f\u5c31\u7de9\u89e3\u4e86\u4e0d\u5c11\u3002<\/p>\n

\u9019\u7a2e\u65b9\u6cd5\u5728\u81e8\u5e8a\u4e0a\u88ab\u7a31\u70ba\u77db\u76fe\u610f\u5411\u6cd5\u3002<\/p>\n

3. \u4e0d\u8981\u58d3\u6291\u81ea\u5df1\u7684\u601d\u7dad<\/strong><\/p>\n

\u63a5\u7d0d\u95d6\u5165\u6027\u601d\u7dad\uff0c\u4e0d\u8981\u8207\u4e4b\u5c0d\u6297\u3002\u7814\u7a76\u767c\u73fe\u7576\u5c0d\u7126\u616e\u548c\u95d6\u5165\u6027\u601d\u7dad\u91c7\u53d6\u58d3\u6291\u7b56\u7565\u6642\uff0c\u5165\u7761\u6703\u8b8a\u5f97\u66f4\u56f0\u96e3\uff0c\u7761\u7720\u8cea\u91cf\u4e5f\u66f4\u4f4e\uff0c\u539f\u672c\u5f88\u5bb9\u6613\u7761\u8457\u7684\u4eba\u4e5f\u5f88\u96e3\u7761\u8457\u4e86\u3002<\/p>\n

4. \u4e0d\u8981\u5f37\u8feb\u81ea\u5df1\u7761\u8457<\/strong><\/p>\n

\u9806\u5176\u81ea\u7136\uff0c\u62b1\u8457\u300c\u7761\u4e0d\u8457\u5c31\u7b97\u4e86\u300d\u7684\u5fc3\u614b\u3002\u9019\u6a23\u6703\u66f4\u653e\u9b06<\/strong><\/span>\uff0c\u66f4\u5bb9\u6613\u5165\u7761\u3002\u5982\u679c\u5f37\u8feb\u81ea\u5df1\u7761\u8457\uff0c\u6703\u66f4\u7126\u616e\uff0c\u66f4\u96e3\u4ee5\u5165\u7761\uff0c\u9032\u5165\u60e1\u6027\u5faa\u74b0\u3002<\/p>\n

5. \u5c0d\u95d6\u5165\u6027\u601d\u7dad\u558a\u300c\u505c\u300d<\/strong><\/p>\n

\u5728\u5fc3\u88e1\u4ee5\u4e00\u5b9a\u7684\u7bc0\u594f\u9ed8\u5ff5\u300c\u505c\u300d\uff0c\u6253\u65b7\u4e26\u963b\u6b62\u90a3\u4e9b\u95d6\u5165\u8166\u6d77\u7684\u601d\u7dad\u3002\u9019\u7a2e\u65b9\u6cd5\u53eb\u505a\u601d\u8003\u505c\u6b62\u6cd5\u3002<\/p>\n

6. \u60f3\u8c61\u4e00\u500b\u8f15\u9b06\u6709\u8da3\u7684\u5716\u50cf<\/strong><\/p>\n

\u5728\u8166\u6d77\u91cc\u60f3\u8c61\u4e00\u500b\u6709\u8da3\u7684\uff0c\u80fd\u5145\u5206\u5438\u5f15\u6ce8\u610f\u7684\uff0c\u6109\u5feb\u4e14\u8f15\u9b06\u7684\u5716\u50cf<\/strong><\/span>\u3002\u76e1\u91cf\u60f3\u8c61\u51fa\u9019\u5e45\u5716\u50cf\u7684\u7d30\u7bc0\u3002<\/p>\n

\u70ba\u4e86\u66f4\u597d\u5730\u60f3\u8c61\uff0c\u53ef\u4ee5\u554f\u81ea\u5df1\u9019\u4e9b\u554f\u984c\uff1a\u300c\u6211\u770b\u5230\u4e86\u4ec0\u9ebd\uff1f\u300d\u3001\u300c\u6211\u73fe\u5728\u611f\u53d7\u600e\u6a23\uff1f\u300d\u3001\u300c\u6211\u80fd\u807d\u5230\u4ec0\u9ebd\u8072\u97f3\u55ce\uff1f\u300d\u3001\u300c\u9019\u5e45\u756b\u7684\u6c1b\u570d\u662f\u600e\u6a23\u7684\uff1f\u300d\u3002<\/p>\n

\u9019\u6a23\u7684\u5716\u50cf\u80fd\u5360\u64da\u8a8d\u77e5\u7a7a\u9593\uff0c\u5f9e\u800c\u628a\u6ce8\u610f\u5f9e\u90a3\u4e9b\u60f1\u4eba\u7684\u601d\u7dad\u4e2d\u8f49\u79fb\u51fa\u4f86\uff0c\u5e6b\u52a9\u4f60\u5165\u7761\u3002<\/p>\n

7. \u7761\u524d\u505a\u6578\u5b78\u984c<\/strong><\/p>\n

\u7576\u4f60\u7761\u4e0d\u8457\u6642\uff0c\u53ef\u4ee5\u8003\u616e\u8d77\u4f86\u505a\u5e7e\u9053\u6578\u5b78\u984c\u3002\u7814\u7a76\u767c\u73fe\u5728\u7761\u524d\u505a7.5\u5206\u9418\u7684\u96e3\u5ea6\u4e2d\u7b49\u7684\u6578\u5b78\u984c\u80fd\u6e1b\u5c11\u5165\u7761\u6642\u9593<\/strong><\/span>\u3002\u9019\u6709\u53ef\u80fd\u662f\u56e0\u70ba\u505a\u6578\u5b78\u984c\u80fd\u7d66\u5931\u7720\u627e\u5230\u4e00\u500b\u7406\u7531\uff08\u7761\u4e0d\u8457\u662f\u56e0\u70ba\u5728\u505a\u984c\uff09\uff0c\u5f9e\u800c\u964d\u4f4e\u7126\u616e\uff0c\u66f4\u597d\u5165\u7720\u3002<\/p>\n

8. \u7761\u524d\u5beb\u65e5\u8a18<\/strong><\/p>\n

\u7761\u524d\u82b120\u5206\u9418\u7684\u6642\u9593\u5beb\u4e0b\u81ea\u5df1\u7684\u60f3\u6cd5\u3001\u64d4\u6182\u548c\u4efb\u4f55\u5360\u64da\u5927\u8166\u7684\u4e8b\u60c5\u3002\u4ee5\u4e00\u7a2e\u81ea\u7531\u800c\u771f\u8aa0\u7684\u65b9\u5f0f\u5beb\uff0c\u76e1\u91cf\u591a\u5730\u8a18\u9304\u7d30\u7bc0\uff0c\u9019\u6709\u52a9\u65bc\u63a2\u7d22\u5167\u5fc3\u6df1\u8655\u7684\u60c5\u7dd2\u8207\u60f3\u6cd5\u3002\u7814\u7a76\u53d1\u73fe\u4f7f\u7528\u9019\u7a2e\u65b9\u6cd5\u80fd\u6709\u6548\u7e2e\u77ed\u5165\u7761\u6642\u9593\u3002\u5beb\u4f5c\u80fd\u91cb\u653e\u58d3\u6291\u60c5\u7dd2\uff0c\u5f15\u5c0e\u4f60\u5c0d\u5b83\u5011\u9032\u884c\u91cd\u65b0\u601d\u8003\uff0c\u6e1b\u5c11\u7761\u524d\u7684\u8ca0\u9762\u8a8d\u77e5\u6d3b\u52d5\u3002<\/strong><\/span><\/p>\n

\u4e00\u822c\u4f86\u8aaa\uff0c\u7576\u4f60\u4e0d\u628a\u7761\u7720\u554f\u984c\u7576\u505a\u554f\u984c\uff0c\u653e\u4e0b\u300c\u6211\u4e00\u5b9a\u8981\u7acb\u523b\u99ac\u4e0a\u7761\u8457\u300d\u7684\u57f7\u5ff5<\/strong><\/span>\uff0c\u5c31\u6703\u6f38\u6f38\u8b8a\u5f97\u80fd\u5920\u8f15\u677e\u81ea\u7136\u5730\u5165\u7761\u3002<\/p>\n

\u767d\u5929\u5728\u7e41\u5fd9\u7684\u5de5\u4f5c\u4e4b\u9918\u4e5f\u4e0d\u8981\u5fd8\u4e86\u4f11\u606f\uff0c\u9069\u7576\u6eff\u8db3\u81ea\u5df1\u7684\u6b32\u671b<\/strong><\/span>\uff0c\u9019\u6a23\u624d\u80fd\u7559\u4e0b\u8db3\u5920\u7684\u5fc3\u7406\u8cc7\u6e90\uff0c\u5728\u591c\u665a\u8a72\u7761\u89ba\u6642\u6309\u6642\u7761\u89ba\u3002<\/p>\n

\u53ea\u662f\uff0c\u4e00\u65e6\u7761\u7720\u554f\u984c\u5df2\u7d93\u7d66\u4f60\u5e36\u4f86\u4e86\u56b4\u91cd\u7684\u5fc3\u7406\u75db\u82e6\u8207\u529f\u80fd\u640d\u50b7\uff0c\u9084\u662f\u8981\u76e1\u5feb\u5c0b\u6c42\u5c08\u696d\u7684\u5e6b\u52a9\u8207\u6cbb\u7642\u3002<\/p>\n

\u7761\u89ba\u662f\u4eba\u751f\u4e00\u5927\u6a02\u4e8b\u554a\uff0c\u9858\u6bcf\u500b\u4eba\u90fd\u80fd\u5920\u4eab\u53d7\u9019\u7a2e\u5feb\u6a02\u3002<\/p>\n

\u53c3\u8003\u6587\u737b<\/p>\n

Harvey, A. G., & Payne, S. (2002). The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behaviour Research and Therapy, 40(3), 267\u2013277. doi:10.1016\/s0005-7967(01)00012-2
\nHarvey, A. G. (2002). Trouble in Bed: The Role of Pre-Sleep Worry and Intrusions in the Maintenance of Insomnia. Journal of Cognitive Psychotherapy, 16(2), 161\u2013177. doi:10.1891\/jcop.16.2.161.63992
\nHarvey, A. G., & Farrell, C. (2003). The Efficacy of a Pennebaker-Like Writing Intervention for Poor Sleepers. Behavioral Sleep Medicine, 1(2), 115\u2013124.
\nHarvey, A.(2011). Pre-sleep cognitive activity : a comparison of sleeponset insomniacs and good sleepers. Br J Clin Psychol, 39(3), 275-286.
\nKamphorst, B. A., Nauts, S., De Ridder, D. T. D., & Anderson, J. H. (2018). Too Depleted to Turn In: The Relevance of End-of-the-Day Resource Depletion for Reducing Bedtime Procrastination. Frontiers in Psychology, 9. doi:10.3389\/fpsyg.2018.00252
\nKroese, F. M. , De Ridder, D. T. D. , Evers, C. , & Adriaanse, M. A.(2014). Bedtime procrastination: introducing a new area of procrastination. Frontiers in Psychology, 5.
\nKroese, F. M., Nauts, S., Kamphorst, B. A., Anderson, J. H., & de Ridder, D. T. D. (2016). Bedtime Procrastination: A Behavioral Perspective on Sleep Insufficiency. Procrastination, Health, and Well-Being, 93\u2013119. doi:10.1016\/b978-0-12-802862-9.00005-0
\nRobertson, J. A. ,Broomfield, N. M. , & Espie, C. A. . (2007). Prospective comparison of subjective arousal during the pre-sleep period in primary sleep-onset insomnia and normal sleepers. Journal of Sleep Research, 16(2), 230-238.
\nSanavio, E. (1988). Pre-sleep cognitive intrusions and treatment of onset-insomnia. Behaviour Research and Therapy, 26(6), 451\u2013459. doi:10.1016\/0005-7967(88)90139-8<\/p>\n

\uff08\u7c21\u55ae\u5fc3\u7406 \u5fae\u4fe1\u516c\u773e\u865f\uff1ajanelee1231\uff09<\/p>\n

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\u60f3\u770b\u66f4\u591a\u300c\u7d13\u58d3\u79d8\u8a23\u300d\uff0c\u5feb\u4f86\u8ffd\u8e64 VidaOrange \u751f\u6d3b\u5831\u6a58<\/a><\/h2>\n

\u5ef6\u4f38\u95b1\u8b80<\/h2>\n

\u3010\u5931\u7720\u600e\u9ebc\u8fa6\uff1f\u3011\u7814\u7a76\u767c\u73fe\uff1a\u84cb\u539a\u88ab\u5b50\uff0c\u7de9\u89e3\u5931\u7720\u6a5f\u6703\u9ad8\u4e86 20 \u500d<\/a><\/p>\n

\u3010\u7f8e\u570b\u7814\u7a76\u6700\u65b0\u767c\u73fe\u3011\u51cc\u6668\u6709\u6c92\u6709\u597d\u597d\u7761\u89ba\uff0c\u5927\u8166\u5ee2\u7269\u6e05\u9664\u7387\u76f8\u5dee 1.5 \u500d\uff01<\/a><\/p>\n

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