{"id":16724,"date":"2021-04-26T11:57:36","date_gmt":"2021-04-26T03:57:36","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2021\/04\/26\/health-sleep-quality\/"},"modified":"2021-06-16T09:55:52","modified_gmt":"2021-06-16T01:55:52","slug":"health-sleep-quality","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2021\/04\/26\/health-sleep-quality\/","title":{"rendered":"\u3010\u65e9\u4e0a\u7761\u9192\u7e3d\u662f\u89ba\u5f97\u7d2f\uff1f\u3011\u7528\u300c\u5339\u8332\u5821\u7761\u7720\u54c1\u8cea\u91cf\u8868\u300d\u5feb\u901f\u4e86\u89e3\u4f60\u7684\u7761\u7720\u72c0\u6cc1"},"content":{"rendered":"<div id=\"attachment_197195\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-197195\" class=\"wp-image-197195 size-full\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/04\/matthew-henry-2Ts5HnA67k8-unsplash.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-197195\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/unsplash.com\/photos\/2Ts5HnA67k8\">unsplash<\/a><\/p><\/div>\n<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba\u00a0\u3008<a href=\"https:\/\/heho.com.tw\/archives\/169418\">\u65e9\u4e0a\u8d77\u4f86\u89ba\u5f97\u7d2f\uff1f\u4f60\u7684\u7761\u7720\u54c1\u8cea\u53ef\u80fd\u4e0d\u5920\u597d\uff012 \u7a2e\u91cf\u8868\u5feb\u901f\u4e86\u89e3\u7761\u7720\u72c0\u6cc1<\/a>\u3009\uff09<\/p>\n<blockquote><p>\u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011<\/p>\n<p>\u7761\u4e0d\u597d\u6709\u6642\u53ea\u662f\u77ed\u671f\u7684\u52de\u7d2f\u9020\u6210\uff0c\u4f46\u6709\u6642\u53ef\u80fd\u662f\u9577\u671f\u751f\u7406\u75be\u75c5\u5f15\u8d77\u7684\u3002\u53ef\u4ee5\u7528\u7f8e\u570b\u7761\u7720\u91ab\u5b78\u6703\u63a8\u5ee3\u4f7f\u7528\u7684\u300c \u55dc\u7761\u91cf\u8868\u300d\u6216 \u300c\u5339\u8332\u5821\u7761\u7720\u54c1\u8cea\u91cf\u8868\u300d\u6aa2\u9a57\u81ea\u5df1\u7684\u7761\u7720\u72c0\u6cc1\uff0c\u5224\u65b7\u662f\u5426\u9700\u8981\u5230\u7761\u7720\u5c08\u79d1\u5c0b\u6c42\u5354\u52a9\u3002<\/p>\n<p>\uff08\u8cac\u4efb\u7de8\u8f2f\uff1a\u6234\u76f8\u6587\uff09<\/p><\/blockquote>\n<p style=\"text-align: right;\">\u6587 \/\u76e7\u6620\u6148<\/p>\n<p>\u65e9\u4e0a\u8d77\u4f86\u7e3d\u662f\u89ba\u5f97\u7d2f\u55ce\uff1f\u7121\u8ad6\u7761\u518d\u4e45\u90fd\u4e0d\u89ba\u5f97\u98fd\u55ce\uff1f\u4ee3\u8868\u7761\u7720\u54c1\u8cea\u53ef\u80fd\u6709\u4e00\u4e9b\u554f\u984c\uff01\u7761\u7720\u6700\u91cd\u8981\u7684\u4efb\u52d9\u662f\u8b93\u8eab\u9ad4\u7372\u5f97\u4f11\u606f\u3001\u5927\u8166\u6e05\u9664\u5ee2\u7269\uff0c\u5982\u679c\u7761\u4e86\u4e00\u89ba\u6c92\u8fa6\u6cd5\u7372\u5f97\u4f11\u606f\uff0c\u5373\u4f7f\u7761\u7720\u6642\u9593\u5f88\u9577\uff0c\u90a3\u4e5f\u4e0d\u4ee3\u8868\u771f\u7684\u7761\u4e86\u5f88\u4e45\u3002<\/p>\n<p>\u4f46\u7761\u4e0d\u597d\u7684\u6642\u5019\u4e00\u5b9a\u8981\u53bb\u770b\u91ab\u751f\u55ce\uff1f\u6216\u8a31\u6709\u6642\u5019\u53ea\u662f\u77ed\u671f\u7684\u52de\u7d2f\u9020\u6210\uff0c\u4f46\u6709\u6642\u5019\u537b\u662f\u9577\u671f\u7684\u751f\u7406\u75be\u75c5\u5f15\u8d77\uff0c\u53ef\u4ee5\u7528 3 \u7a2e\u91cf\u8868\u4f86\u6aa2\u9a57\u81ea\u5df1\u7684\u7761\u7720\u72c0\u6cc1\uff0c\u5982\u679c\u6709\u4e0d\u5c0d\u52c1\u7684\u5730\u65b9\uff0c\u4e5f\u5efa\u8b70\u53ca\u65e9\u5230\u7761\u7720\u5c08\u79d1\u53bb\u505a\u9032\u4e00\u6b65\u7684\u7761\u7720\u6aa2\u6e2c\uff01<\/p>\n<h2><strong>\u55dc\u7761\uff0f\u7761\u7720\u54c1\u8cea\u7684\u7be9\u6aa2\uff1a\u55dc\u7761\u91cf\u8868<\/strong><\/h2>\n<p>\u7f8e\u570b\u7761\u7720\u91ab\u5b78\u6703\u63a8\u5ee3\u4f7f\u7528\u7684\u6a19\u6e96\u554f\u5377\u300c\u55dc\u7761\u91cf\u8868\u300d\uff0c\u53c8\u7a31\u827e\u666e\u6c83\u65af\u7761\u7720\u91cf\u8868\uff08Epworth Sleepiness Scale, ESS\uff09\uff0c\u53ef\u4ee5\u7528\u4f86\u81ea\u6211\u8a55\u91cf\u767d\u5929\u55dc\u7761\u7684\u72c0\u6cc1\u3002<\/p>\n<p>\u9577\u5e9a\u7761\u7720\u4e2d\u5fc3\u4e3b\u4efb\u838a\u7acb\u90a6\u91ab\u5e2b\u8aaa\uff0c\u767d\u5929\u55dc\u7761\u53ef\u80fd\u662f\u56e0\u70ba\u55dc\u7761\u75c7\u3001\u731d\u7761\u75c7\u3001\u6182\u9b31\u75c7\u7b49\u75be\u75c5\u5f15\u8d77\uff0c\u4e5f\u6709\u53ef\u80fd\u4ee3\u8868\u665a\u4e0a\u7761\u7720\u54c1\u8cea\u4e0d\u826f\uff0c\u6216\u662f\u5b89\u7720\u85e5\u7684\u85e5\u6548\u9084\u6c92\u6709\u9000\u7b49\u7b49\u539f\u56e0\u9020\u6210\uff1b\u4e0d\u904e\u6bcf\u5929\u7684\u7761\u7720\u60c5\u6cc1\u4e0d\u4e00\u6a23\uff0c\u4e5f\u6709\u53ef\u80fd\u53ea\u662f\u7576\u5929\u7761\u7720\u4e0d\u8db3\u800c\u5c0e\u81f4\u767d\u5929\u60f3\u7761\u89ba\uff0c\u4f46\u5982\u679c\u72c0\u6cc1\u6301\u7e8c\u5f88\u9577\u4e00\u6bb5\u6642\u9593\u3001\u5e38\u5e38\u767c\u751f\u3001\u7e3d\u662f\u5728\u4e0d\u8a72\u7761\u7684\u6642\u5019\u7761\u89ba\uff0c\u5c31\u8981\u7279\u5225\u6ce8\u610f\u3002<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-197193 aligncenter\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/04\/\u838a\u7acb\u90a6\u91ab\u5e2b.png\" alt=\"\" width=\"600\" height=\"190\" \/><\/p>\n<p>\u8acb\u4f9d\u81ea\u5df1\u5728\u767d\u5929\u7684\u4e0d\u540c\u60c5\u5883\u4e2d\u6703\u6253\u778c\u7761\u7684\u983b\u7387\u4f5c\u7b54\uff08\u5206\u6578\u5217\u8868\uff1a\uff10 \u5f9e\u672a\uff0c\uff11 \u5f88\u5c11\uff0c\uff12 \u4e00\u534a\u4ee5\u4e0a\uff0c\uff13 \u5e7e\u4e4e\u90fd\u6703\uff09\u3002<\/p>\n<p>1.\u5750\u8457\u770b\u66f8\u3001\u770b\u5831\u7d19\u6642\u3002<br \/>\n2.\u770b\u96fb\u8996\u6642\u3002<br \/>\n3.\u5728\u516c\u773e\u5834\u6240\u5b89\u975c\u7684\u5750\u8457\uff08\u5982\u5728\u6232\u9662\u3001\u96fb\u5f71\u9662\u6216\u6703\u8b70\u4e2d\uff09\u3002<br \/>\n4.\u5750\u8eca\u9023\u7e8c\u8d85\u904e\u4e00\u5c0f\u6642\uff0c\u4f8b\u5982\u516c\u8eca\u3001\u6377\u904b\u3001\u706b\u8eca\uff08\u4e0d\u5305\u542b\u81ea\u5df1\u958b\u8eca\uff09\u3002<br \/>\n5.\u4e0b\u5348\u53ef\u4ee5\u8eba\u4e0b\u4f11\u606f\u6642\u3002<br \/>\n6.\u5750\u8457\u8207\u4eba\u4ea4\u8ac7\u6642\u3002<br \/>\n7.\u6c92\u6709\u559d\u9152\u6216\u670d\u611f\u5192\u85e5\u7684\u60c5\u6cc1\u4e0b\uff0c\u5728\u5348\u9910\u5f8c\u5b89\u975c\u5750\u8457\u6642\u3002<br \/>\n8.\u958b\u8eca\u4e2d\u9047\u5230\u4ea4\u901a\u554f\u984c\u800c\u505c\u4e0b\u6578\u5206\u9418\u6642\u3002<\/p>\n<blockquote><p>\u5982\u679c\u4f5c\u7b54\u5206\u6578\u5728 12 \u5206\u4ee5\u4e0a\uff0c\u5efa\u8b70\u5c31\u91ab\u6aa2\u67e5\u662f\u5426\u6709\u5c0e\u81f4\u55dc\u7761\u7684\u539f\u56e0\u3002<\/p><\/blockquote>\n<h2><strong>\u5339\u8332\u5821\u7761\u7720\u54c1\u8cea\u91cf\u8868\u4e2d\u6587\u7248<\/strong><\/h2>\n<p>\u5339\u8332\u5821\u7761\u7720\u54c1\u8cea\u91cf\u8868\uff08The Pittsburgh Sleep Quality Index, PSQI\uff09\uff0c\u53ef\u4ee5\u8a55\u4f30 7 \u500b\u9762\u5411\u7684\u5206\u6578\uff1a<\/p>\n<p>1.\u4e3b\u89c0\u7761\u7720\u54c1\u8cea<br \/>\n2.\u5165\u7761\u6642\u9593<br \/>\n3.\u7761\u7720\u7e3d\u6642\u6578<br \/>\n4.\u7761\u7720\u6548\u7387<br \/>\n5.\u7761\u7720\u969c\u7919<br \/>\n6.\u5b89\u7720\u85e5\u7269\u4f7f\u7528<br \/>\n7.\u65e5\u9593\u529f\u80fd\u969c\u7919<\/p>\n<h2><strong>\u7b2c\u4e00\u90e8\u5206\uff1a\u8acb\u5c31\u904e\u53bb 1 \u500b\u6708\u4f86\u7684\u65e5\u5e38\uff08\u5927\u591a\u6578\uff09\u7684\u7761\u7720\u7fd2\u6163\u56de\u7b54<\/strong><\/h2>\n<p><strong>1.\u665a\u4e0a\u901a\u5e38\u5e7e\u9ede\u4e0a\u5e8a\u7761\u89ba\uff1f<\/strong>X \u5c0f\u6642 X \u5206\u9418\u3002<\/p>\n<p><strong>2.\u5728\u4e0a\u5e8a\u5f8c\uff0c\u901a\u5e38\u8eba\u591a\u4e45\u624d\u80fd\u5165\u7761\uff1f<\/strong>60 \u5206\u9418\u4ee5\u5167\uff0f60 \u5206\u9418\u4ee5\u4e0a<\/p>\n<p><strong>3.\u65e9\u4e0a\u901a\u5e38\u5e7e\u9ede\u8d77\u5e8a\uff1f<\/strong>X \u5c0f\u6642 X \u5206\u9418\u3002<\/p>\n<p><strong>4.\u6bcf\u5929\u665a\u4e0a\u771f\u6b63\u7761\u8457\u7684\u6642\u9593\u7d04\u591a\u5c11\uff1f\uff08\u9019\u53ef\u80fd\u548c\u8eba\u5728\u5e8a\u4e0a\u6240\u82b1\u7684\u6642\u9593\u4e0d\u540c\uff09?<\/strong> X \u5c0f\u6642 X \u5206\u9418\u3002<\/p>\n<p>\u9019\u90e8\u5206\u662f\u8a55\u4f30\u7761\u7720\u7e3d\u6642\u6578\u3001\u7761\u7720\u6548\u7387\u8207\u5165\u7761\u6642\u9593\u7684\u72c0\u614b\uff0c\u95dc\u65bc\u7761\u7720\u7e3d\u6642\u6578\u8207\u7761\u7720\u6548\u7387\u7684\u90e8\u5206\uff1a<\/p>\n<ul>\n<li>\u7761\u7720\u6642\u9593\u8d85\u904e 7 \u5c0f\u6642\uff0f\u771f\u6b63\u5165\u7761\u7684\u6642\u9593\u8d85\u904e7 \u5c0f\u6642\uff1a0 \u5206<\/li>\n<li>\u7761\u7720\u6642\u9593\u4e0d\u5230 7 \u5c0f\u6642\uff0f\u771f\u6b63\u5165\u7761\u7684\u6642\u9593\u4e0d\u5230 7 \u5c0f\u6642\uff1a1 \u5206<\/li>\n<li>\u7761\u7720\u6642\u9593\u4e0d\u5230 5 \u5c0f\u6642\uff0f\u771f\u6b63\u5165\u7761\u7684\u6642\u9593\u4e0d\u5230 5 \u5c0f\u6642\uff1a2 \u5206<\/li>\n<li>\u7761\u7720\u6642\u9593\u4e0d\u5230 4 \u5c0f\u6642\uff0f\u771f\u6b63\u5165\u7761\u7684\u6642\u9593\u4e0d\u5230 4 \u5c0f\u6642\uff1a3 \u5206<\/li>\n<\/ul>\n<p>\u5982\u679c\u662f\u5165\u7761\u6642\u9593\u7684\u8a71\uff0c\u5247\u662f\u9019\u6a23\u8a08\u7b97\uff1a<\/p>\n<ul>\n<li>\u4e0d\u5230 30 \u5206\u9418\u5c31\u5165\u7761\uff1a0 \u5206<\/li>\n<li>30 ~ 60 \u5206\u9418\uff1a 1 \u5206<\/li>\n<li>60 \u5206\u9418\u4ee5\u4e0a\uff1a2 \u5206<\/li>\n<\/ul>\n<h2><strong>\u7b2c\u4e8c\u90e8\u5206\uff1a\u7761\u7720\u56f0\u64fe<\/strong><\/h2>\n<p><strong>5.\u7761\u7720\u969c\u7919\u3001\u7761\u7720\u6548\u7387\uff1a\u7761\u7720\u6709\u591a\u5c11\u6b21\u53d7\u5230\u4e0b\u5217\u5e72\u64fe\uff1f<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>\u7121\u6cd5\u572830\u9418\u5167\u5165\u7761<\/li>\n<li>\u534a\u591c\u6216\u51cc\u6668\u4fbf\u9192\u4f86<\/li>\n<li>\u5fc5\u9808\u8d77\u4f86\u4e0a\u5ec1\u6240<\/li>\n<li>\u89ba\u5f97\u547c\u5438\u4e0d\u9806\u66a2<\/li>\n<li>\u5927\u8072\u5730\u6253\u9f3e\u6216\u54b3\u55fd<\/li>\n<li>\u6703\u89ba\u5f97\u51b7<\/li>\n<li>\u6703\u89ba\u5f97\u71b1<\/li>\n<li>\u6703\u4f5c\u60e1\u5922<\/li>\n<li>\u8eab\u4e0a\u6709\u75bc\u75db<\/li>\n<li>\u5176\u4ed6\u60c5\u6cc1<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\u5206\u6578\u8a08\u7b97\uff1a\u5168\u90e8\u90fd\u5f9e\u672a\u767c\u751f 0 \u5206\uff1b\u8d85\u904e 1 \u9805\u6bcf\u9031\u5c11\u65bc 1 \u6b21\uff1a1 \u5206\uff1b\u8d85\u904e 4 \u9805\u6bcf\u9031 1~2 \u6b21\u4ee5\u4e0a\uff1a2 \u5206\uff0c\u8d85\u904e 4 \u9805\u6bcf\u9031 3 \u6b21\u4ee5\u4e0a\uff1a3 \u5206<\/p>\n<p><strong>6.\u5b89\u7720\u85e5\u7269\u4f7f\u7528\uff1a\u6709\u591a\u5c11\u6b21\u9700\u8981\u85c9\u52a9\u85e5\u7269\uff08\u91ab\u751f\u8655\u65b9\u6216\u6210\u85e5\uff09\u4f86\u5e6b\u5fd9\u7761\u7720\uff1f<\/strong><\/p>\n<p>\u5206\u6578\u8a08\u7b97\uff1a0 \u5f9e\u672a\u767c\u751f\uff0c1 \u6bcf\u9031\u5c11\u65bc 1 \u6b21\uff0c2 \u6bcf\u9031\u7d04 1~2 \u6b21\uff0c3 \u6bcf\u9031 3 \u6b21\u6216\u4ee5\u4e0a<\/p>\n<p><strong>7.\u65e5\u9593\u529f\u80fd\u969c\u7919\uff1a\u7576\u5728\u958b\u8eca\u3001\u7528\u9910\u3001\u5f9e\u4e8b\u65e5\u5e38\u793e\u4ea4\u6d3b\u52d5\u6642\uff0c\u6709\u591a\u5c11\u6b21\u89ba\u5f97\u96e3\u4ee5\u4fdd\u6301\u6e05\u9192\u72c0\u614b\uff1f<\/strong><\/p>\n<p>\u5206\u6578\u8a08\u7b97\uff1a0 \u5f9e\u672a\u767c\u751f\uff0c1 \u6bcf\u9031\u5c11\u65bc 1 \u6b21\uff0c2 \u6bcf\u9031\u7d04 1~2 \u6b21\uff0c3 \u6bcf\u9031 3 \u6b21\u6216\u4ee5\u4e0a<\/p>\n<p><strong>8.\u65e5\u9593\u529f\u80fd\u969c\u7919\uff1a\u8981\u6253\u8d77\u7cbe\u795e\u4f86\u5b8c\u6210\u61c9\u8a72\u505a\u7684\u4e8b\u60c5\uff0c\u5c0d\u81ea\u5df1\u4f86\u8aaa\u6709\u591a\u56f0\u96e3\uff1f<\/strong><\/p>\n<p>\u5206\u6578\u8a08\u7b97\uff1a0 \u4e0d\u56f0\u96e3\uff0c1 \u6709\u9ede\u56f0\u96e3\uff0c2 \u666e\u901a\u56f0\u96e3\uff0c3 \u975e\u5e38\u56f0\u96e3<\/p>\n<p><strong>9.\u4e3b\u89c0\u7761\u7720\u54c1\u8cea\uff1a\u904e\u53bb\u4e00\u500b\u6708\u4f86\uff0c\u60a8\u5c0d\u60a8\u81ea\u5df1\u7684\u7761\u7720\u54c1\u8cea\u6574\u9ad4\u8a55\u50f9\u5982\u4f55\uff1f<\/strong><\/p>\n<p>\u5206\u6578\u8a08\u7b97\uff1a0 \u5f88\u597d\uff0c1 \u666e\u901a\uff0c2 \u4e0d\u597d\uff0c3 \u975e\u5e38\u4e0d\u597d<\/p>\n<blockquote><p>\u5982\u679c\u6574\u9ad4\u5206\u6578\u8d85\u904e 5 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