{"id":164,"date":"2025-05-12T01:14:01","date_gmt":"2025-05-12T01:14:01","guid":{"rendered":"https:\/\/zleeper.cc\/?p=164"},"modified":"2025-05-12T01:14:01","modified_gmt":"2025-05-12T01:14:01","slug":"5-skills-to-relase-pressure","status":"publish","type":"post","link":"https:\/\/zleeper.cc\/en\/5-skills-to-relase-pressure\/","title":{"rendered":"\u58d3\u529b\u5927\u5230\u7761\u4e0d\u8457\uff1f5\u62db\u8212\u58d3\u6280\u5de7\uff0c\u4e00\u89ba\u5230\u5929\u4eae"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u4f60\u6709\u6c92\u6709\u9019\u7a2e\u7d93\u9a57\uff0c\u597d\u4e0d\u5bb9\u6613\u8eba\u4e0a\u5e8a\uff0c\u537b\u600e\u9ebc\u6a23\u90fd\u7761\u4e0d\u8457\uff1f\u8166\u888b\u4e00\u76f4\u60f3\u5de5\u4f5c\uff0c\u60f3\u660e\u5929\u7684\u4e8b\uff0c\u7d50\u679c\u8d8a\u60f3\u8d8a\u6e05\u9192\uff0c\u773c\u775b\u77aa\u5230\u5929\u4eae\u9019\u5f88\u53ef\u80fd\u662f\u58d3\u529b\u6027\u5931\u7720\u60f9\u7684\u798d\u3002<\/span><\/p>\n<h2><b>\u7761\u4e0d\u8457\u53ef\u80fd\u662f\u58d3\u529b\u6027\u5931\u7720<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u58d3\u529b\u6027\u5931\u7720\u5c31\u50cf\u662f\u300c\u8eab\u9ad4\u60f3\u4f11\u606f\u4e86\uff0c\u4f46\u5fc3\u60c5\u548c\u5927\u8166\u9084\u5728\u958b\u5de5\u6a21\u5f0f\u300d\u3002\u4f7f\u5f97\u8eab\u9ad4\u88e1\u7684\u58d3\u529b\u8377\u723e\u8499\u4e00\u76f4\u98c6\u9ad8\uff0c\u600e\u9ebc\u4e5f\u653e\u9b06\u4e0d\u4e86\u3002\u525b\u958b\u59cb\u4e5f\u8a31\u53ea\u662f\u5076\u723e\u5e7e\u5929\u7761\u4e0d\u597d\uff08\u6bd4\u5982\u9694\u5929\u8981\u8003\u8a66\u3001\u4ea4\u5831\u544a\u6216\u4e0a\u53f0\u5831\u544a\u524d\u4e00\u665a\uff09\u82e5\u58d3\u529b\u4e00\u76f4\u90fd\u5728\uff0c\u53c8\u6c92\u6709\u597d\u597d\u8655\u7406\uff0c\u5c31\u6703\u8b8a\u6210<\/span><a href=\"https:\/\/zleeper.cc\/en\/4-tips-let-you-sleep-better\/\" target=\"_blank\" rel=\"noopener\">\u6162\u6027\u5931\u7720<\/a>\u3002<\/p>\n<p><span style=\"font-weight: 400;\">\u6839\u64da\u5eb7\u5065\u96dc\u8a8c\u7684<\/span><a href=\"https:\/\/www.commonhealth.com.tw\/topic\/insomnia?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u8abf\u67e5<\/span><\/a><span style=\"font-weight: 400;\">\uff0c\u8d85\u904e\u516d\u6210\u53f0\u7063\u4eba\u66fe\u6709\u5931\u7720\u7d93\u9a57\uff0c\u90fd\u662f\u653e\u4e0d\u4e0b\u5fc3\u4e8b\u5c0e\u81f4\u7684\u3002\u5e38\u898b\u9020\u6210\u58d3\u529b\u6027\u5931\u7720\u7684\u539f\u56e0\u5305\u62ec\uff1a<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u5de5\u4f5c\u58d3\u529b\uff1a\u52a0\u73ed\u3001\u88ab\u7f75\u3001\u696d\u7e3e\u58d3\u529b\u3001\u9762\u5c0d\u4e3b\u7ba1\u3002<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u8ab2\u696d\u58d3\u529b\uff1a\u6210\u7e3e\u3001\u6a21\u64ec\u8003\u3001\u806f\u7d61\u7c3f\u4e0a\u7684\u7d05\u5b57\u3001\u8b80\u4e0d\u5b8c\u7684\u7126\u616e\u3002<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u4eba\u969b\u95dc\u4fc2\uff1a\u88ab\u540c\u5b78\u6392\u64e0\u3001\u670b\u53cb\u4e0d\u56de\u8a0a\u606f\u3001\u5bb6\u4eba\u5435\u67b6\u3002<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u751f\u6d3b\u8b8a\u52d5\uff1a\u642c\u5bb6\u3001\u8f49\u5b78\u3001\u5931\u6200\u3001\u5bb6\u88e1\u7d93\u6fdf\u554f\u984c\u3002<\/span><\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-167 size-full\" src=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-5.jpg\" alt=\"\" width=\"1300\" height=\"1300\" srcset=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-5.jpg 1300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-5-300x300.jpg 300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-5-1024x1024.jpg 1024w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-5-150x150.jpg 150w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-5-768x768.jpg 768w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u6709\u4e9b\u4eba\u53ef\u80fd\u5076\u723e\u4e00\u5169\u5929\u7761\u4e0d\u8457\uff0c\u5c31\u6703\u958b\u59cb\u64d4\u5fc3\u662f\u4e0d\u662f\u81ea\u5df1\u6709\u5931\u7720\u75c7\u3002<\/span><\/p>\n<h2><b>\u591a\u4e45\u7761\u4e0d\u8457\u7b97\u5931\u7720\uff1f<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u6839\u64da<\/span><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/DSM-5\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7cbe\u795e\u75be\u75c5\u8a3a\u65b7\u8207\u7d71\u8a08\u624b\u518a<\/span><\/a><span style=\"font-weight: 400;\">\u7684\u5b9a\u7fa9\uff0c\u771f\u6b63\u7684\u5931\u7720\uff0c\u4e0d\u662f\u53ea\u770b\u5e7e\u5929\u6c92\u7761\u597d\uff0c\u800c\u662f\u770b\u300c\u983b\u7387\u300d\u548c\u300c\u6642\u9593\u9577\u77ed\u300d\u3002\u82e5\u4f60\u6bcf\u9031\u8d85\u904e 3 \u5929\u7761\u4e0d\u8457\u6216\u7761\u4e0d\u597d\uff0c\u6301\u7e8c\u8d85\u904e 1 \u500b\u6708\uff0c\u4e14\u5df2\u7d93\u5f71\u97ff\u5230\u767d\u5929\u7cbe\u795e\u3001\u60c5\u7dd2\u6216\u65e5\u5e38\u751f\u6d3b\uff0c\u5c31\u5c6c\u65bc\u6162\u6027\u5931\u7720\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u7761\u4e0d\u8457\u80cc\u5f8c\u53ef\u80fd\u85cf\u8457\u5f88\u591a\u58d3\u529b\u548c\u751f\u6d3b\u7fd2\u6163\u7684\u5c0f\u554f\u984c\u3002<\/span><\/p>\n<h2><b>\u7761\u4e0d\u8457\u539f\u56e0\u6709\u54ea\u4e9b\uff1f<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-169\" src=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1.jpg\" alt=\"\" width=\"1300\" height=\"1300\" srcset=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1.jpg 1300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-300x300.jpg 300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-1024x1024.jpg 1024w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-150x150.jpg 150w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-768x768.jpg 768w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<h3><b>1.\u751f\u6d3b\u7bc0\u594f\u5feb<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u6bcf\u5929\u4e00\u65e9\u8d77\u5e8a\u5c31\u958b\u59cb\u8d95\u884c\u7a0b\uff1a\u8d95\u516c\u8eca\u3001\u4e0a\u8ab2\u3001\u5831\u544a\u3001\u6253\u5361\u3001\u958b\u6703\u3001\u56de\u8a0a\u606f\uff0c\u5fd9\u5230\u9023\u5403\u98ef\u90fd\u5728\u6ed1\u624b\u6a5f\uff0c\u8166\u888b\u4e00\u76f4\u88ab\u8a13\u7df4\u8981\u7dca\u6e4a\u8655\u7406\u4e8b\u60c5\uff0c\u8b93\u8166\u5167\u7684\u54ea\u4e9b\u7d50\u69cb\u51fa\u554f\u984c\u6709\u7570\u5e38\u3002<\/span><b><\/b><\/p>\n<h3><b>2.\u8cc7\u8a0a\u904e\u8f09<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u4f60\u6709\u8a66\u904e\u7761\u524d\u6ed1\u624b\u6a5f\uff0c\u672c\u4f86\u53ea\u662f\u60f3\u67e5\u500b\u5929\u6c23\uff0c\u7d50\u679c\u4e0d\u77e5\u4e0d\u89ba\u6ed1\u5230\u670b\u53cb\u9650\u52d5\u3001\u7db2\u7d05\u958b\u7bb1\u3001\u7f8e\u98df\u63a8\u85a6\uff0c\u9084\u9806\u4fbf\u770b\u4e86\u5e7e\u7bc7\u516b\u5366\u65b0\u805e\u3002\u770b\u5b8c\u5fc3\u60c5\u8b8a\u5f97\u53c8\u7169\u53c8\u4e82\uff0c\u7761\u610f\u5b8c\u5168\u8dd1\u5149\u5149\u3002<\/span><\/p>\n<h3><b>3.\u8ffd\u6c42\u5b8c\u7f8e<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u6709\u4e9b\u4eba\u4e0d\u662f\u88ab\u5225\u4eba\u903c\uff0c\u800c\u662f\u88ab\u81ea\u5df1\u903c\u5230\u7761\u4e0d\u8457\uff0c\u300c\u4e00\u5b9a\u8981\u505a\u5230\u6700\u597d\u300d\u7684\u5fc3\u614b\uff0c\u807d\u8d77\u4f86\u5f88\u52aa\u529b\uff0c\u5be6\u969b\u4e0a\u537b\u5f88\u5bb9\u6613\u8b93\u4eba\u5598\u4e0d\u904e\u6c23\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u4e45\u800c\u4e45\u4e4b\uff0c\u9019\u7a2e\u5b8c\u7f8e\u4e3b\u7fa9\u7684\u58d3\u529b\u6703\u6084\u6084\u5806\u7a4d\u5728\u5fc3\u88e1\uff0c\u665a\u4e0a\u8eba\u5728\u5e8a\u4e0a\u9084\u5728\u81ea\u6211\u6aa2\u8a0e\uff1a\u300c\u4eca\u5929\u662f\u4e0d\u662f\u53c8\u505a\u4e0d\u597d\uff1f\u300d\u3001\u300c\u5982\u679c\u660e\u5929\u518d\u5931\u6557\u600e\u9ebc\u8fa6\uff1f\u300d\uff0c\u7d50\u679c\u7ffb\u4f86\u7ffb\u53bb\u90fd\u7761\u4e0d\u8457\u3002<\/span><\/p>\n<h3><b>4.\u7f3a\u4e4f\u904b\u52d5<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u6839\u64da<a href=\"https:\/\/www.mohw.gov.tw\/cp-2645-23018-1.html\" target=\"_blank\" rel=\"noopener\">\u6559\u80b2\u90e8\u9ad4\u80b2\u7f72\u7684\u8abf\u67e5<\/a>\uff0c\u8fd1\u4e03\u6210 13 \u6b72\u4ee5\u4e0a\u570b\u4eba\u7121\u898f\u5f8b\u904b\u52d5\u7fd2\u6163\u3002\u5f88\u591a\u4eba\u4e00\u4e0b\u73ed\u5c31\u7671\u5728\u6c99\u767c\u4e0a\u6ed1\u624b\u6a5f\uff0c\u8eab\u9ad4\u5e7e\u4e4e\u6c92\u4ec0\u9ebc\u6d3b\u52d5\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u4e45\u800c\u4e45\u4e4b\uff0c\u58d3\u529b\u5361\u5728\u80a9\u8180\u3001\u80cc\u90e8\u3001\u8166\u888b\uff0c\u6574\u500b\u4eba\u8d8a\u4f86\u8d8a\u7dca\u7e43\u3002\u6c92\u6709\u904b\u52d5\uff0c\u5927\u8166\u6e1b\u5c11\u5206\u6ccc\u50cf\u662f\u8166\u5167\u5561\u300c\u5feb\u6a02\u6fc0\u7d20\u300d\uff0c\u8b93\u4f60\u611f\u89ba\u4e0d\u5230\u653e\u9b06\uff0c\u4e5f\u5c31\u66f4\u96e3\u9032\u5165\u7761\u7720\u6a21\u5f0f\u3002<\/span><\/p>\n<h3><b>5.\u4e0d\u5065\u5eb7\u7684\u98f2\u98df\u7fd2\u6163<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u4f60\u665a\u4e0a\u611b\u559d\u542b\u7cd6\u98f2\u6599\u3001\u5403\u70b8\u96de\u3001\u914d\u8fa3\u9eb5\uff0c\u7576\u4e0b\u5f88\u958b\u5fc3\uff0c\u4f46\u8eab\u9ad4\u9032\u5165\u300c\u8b66\u6212\u6a21\u5f0f\u300d\uff0c\u80c3\u5728\u52aa\u529b\u6d88\u5316\u3001\u5496\u5561\u56e0\u5728\u8166\u5167\u8df3\u821e\u3001\u8840\u7cd6\u5347\u9ad8\uff0c\u81ea\u7136\u7121\u6cd5\u5b89\u7a69\u5165\u7720\u3002\u53e6\u5916\uff0c\u6709\u4e9b\u4eba\u767d\u5929\u5fd9\u5230\u6c92\u6642\u9593\u5403\u98ef\uff0c\u665a\u4e0a\u624d\u88dc\u4e00\u5927\u9910\uff0c\u4e0d\u898f\u5f8b\u7684\u98f2\u98df\u4e5f\u6703\u6253\u4e82\u751f\u7406\u6642\u9418\u3002<\/span><\/p>\n<h2><b>\u4e00\u76f4\u7761\u4e0d\u8457\u6703\u6b7b\u55ce\uff1f<\/b><\/h2>\n<p><a href=\"https:\/\/www.amjmed.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The American Journal of Medicine <\/span><\/a><b>\u00a0<\/b><span style=\"font-weight: 400;\">\u6709\u4e00\u7bc7<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25447616\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u671f\u520a<\/span><\/a><span style=\"font-weight: 400;\">\u63d0\u5230\u5931\u7720\u9577\u9054 6 \u5e74\u4ee5\u4e0a\u8005\uff0c\u5176\u6b7b\u4ea1\u98a8\u96aa\u589e\u52a0\u7d04 58%\u3002\u3000\u77ed\u671f\u7684\u5931\u7720\u53ef\u80fd\u53ea\u8b93\u4eba\u611f\u5230\u75b2\u52de\u3001\u6ce8\u610f\u529b\u4e0d\u96c6\u4e2d\uff1b\u4f46\u5931\u7720\u983b\u7387\u9ad8\u4e14\u6642\u9593\u9577\uff0c\u53ef\u80fd\u9032\u4e00\u6b65\u5f15\u767c\u6162\u6027\u75be\u75c5\u8207\u514d\u75ab\u529f\u80fd\u4e0b\u964d\u7b49\u554f\u984c\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u8b93\u8eab\u9ad4\u653e\u9b06\u662f\u552f\u4e00\u89e3\u6c7a\u7761\u4e0d\u8457\u7684\u65b9\u6cd5\u3002<\/span><\/p>\n<h2><b>\u7761\u4e0d\u8457\u5982\u4f55\u653e\u9b06\uff1f5 \u500b\u5c0f\u8212\u58d3\u5c0f\u5999\u62db<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-194\" src=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-2.jpg\" alt=\"\u7761\u4e0d\u8457\u5982\u4f55\u653e\u9b06\uff1f\" width=\"1300\" height=\"1300\" srcset=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-2.jpg 1300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-2-300x300.jpg 300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-2-1024x1024.jpg 1024w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-2-150x150.jpg 150w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/4-tips-let-you-sleep-better-3-1-2-768x768.jpg 768w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<h3>1.<b>\u6eab\u6c34\u6c90\u6d74<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u7761\u524d\u9032\u884c\u4e00\u6b21\u6eab\u6c34\u6c90\u6d74\uff0c\u6709\u6548\u5e6b\u52a9\u8eab\u9ad4\u808c\u8089\u653e\u9b06\uff0c\u4fc3\u9032\u8840\u6db2\u5faa\u74b0\uff0c\u540c\u6642\u8b93\u5927\u8166\u9032\u5165\u8f03\u70ba\u5e73\u975c\u7684\u72c0\u614b\u3002<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37684642\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7814\u7a76<\/span><\/a><b> <\/b><span style=\"font-weight: 400;\">\u6307\u51fa\uff0c\u6ce1\u904e\u6eab\u6c34\u5f8c\uff0c\u6838\u5fc3\u9ad4\u6eab\u6703\u5148\u5fae\u5e45\u4e0a\u5347\uff0c\u518d\u5728\u51fa\u6d74\u5f8c\u4e0b\u964d\uff0c\u5e6b\u52a9\u5927\u8166\u91cb\u653e\u300c\u5165\u7761\u8a0a\u865f\u300d\uff0c\u8b93\u4eba\u66f4\u5bb9\u6613\u5165\u7720\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5efa\u8b70\u6c34\u6eab\u63a7\u5236\u5728 38<\/span><span style=\"font-weight: 400;\">\uff0d<\/span><span style=\"font-weight: 400;\">40\u00b0C \u4e4b\u9593\uff0c\u6ce1\u6fa1\u6642\u9593\u7d04\u70ba 15<\/span><span style=\"font-weight: 400;\">\uff0d<\/span><span style=\"font-weight: 400;\">20 \u5206\u9418\uff0c\u6642\u9593\u4e0d\u5b9c\u904e\u9577\u4ee5\u514d\u9020\u6210\u75b2\u7d2f\u6216\u5fc3\u60b8\u3002\u82e5\u5bb6\u88e1\u6c92\u6709\u6d74\u7f38\uff0c\u4e5f\u53ef\u4ee5\u7528\u6eab\u6c34\u6dcb\u6d74\u52a0\u6ce1\u8173\u7684\u65b9\u5f0f\u53d6\u4ee3\u3002<\/span><\/p>\n<h3><b>2.\u898f\u5f8b\u904b\u52d5<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u898f\u5f8b\u7684\u6709\u6c27\u904b\u52d5\u80fd\u4fc3\u9032<\/span><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E5%86%85%E5%95%A1%E8%82%BD\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u5167\u5561\u80bd<\/span><\/a><span style=\"font-weight: 400;\">\u7684\u91cb\u653e\uff0c\u8b93\u4eba\u7522\u751f\u6109\u6085\u3001\u653e\u9b06\u7684\u611f\u89ba\uff0c\u4e5f\u6703\u63d0\u5347\u591c\u9593<\/span><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E8%A4%AA%E9%BB%91%E7%B4%A0\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u892a\u9ed1\u6fc0\u7d20<\/span><\/a><b> <\/b><span style=\"font-weight: 400;\">\u7684\u5206\u6ccc\uff0c\u4f7f\u751f\u7406\u6642\u9418\u66f4\u898f\u5f8b\uff0c\u9032\u800c\u5e6b\u52a9\u5165\u7761\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u53f2\u7279\u9748\u5927\u5b78\u9ad4\u80b2\u5c08\u696d\u7684 <\/span><a href=\"https:\/\/www.stir.ac.uk\/people\/1689786\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Len De Nys \u535a\u58eb<\/span><\/a> <span style=\"font-weight: 400;\">\u63d0\u51fa\u4e2d\u7b49\u5f37\u5ea6\u7684\u904b\u52d5\u5c0d\u65bc\u60a3\u6709\u6162\u6027\u5931\u7720\u8005\uff0c\u5728\u7e2e\u77ed\u5165\u7761\u6642\u9593\u8207\u5ef6\u9577\u6df1\u5c64\u7761\u7720\u65b9\u9762\u90fd\u6709<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35777076\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u6b63\u9762\u7684\u6548\u679c<\/span><\/a><b> <\/b><span style=\"font-weight: 400;\">\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5982\u679c\u89ba\u5f97\u81ea\u5df1\u6c92\u6709\u6642\u9593\u53bb\u904b\u52d5\uff0c\u53ef\u4ee5\u5f9e\u6bcf\u5929 30 \u5206\u9418\u7684\u6563\u6b65\u6216\u5feb\u8d70\u958b\u59cb\u3002\u6bd4\u8d77\u5f37\u8feb\u81ea\u5df1\u53bb\u5065\u8eab\u3001\u8e29\u8173\u8e0f\u8eca\u7b49\u7b49\uff0c\u90fd\u66f4\u5bb9\u6613\u990a\u6210\u7fd2\u6163\u3002<\/span><\/p>\n<h3><b>3.\u5b78\u7fd2\u653e\u9b06\u6280\u5de7<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u6839\u64da<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/relaxation-techniques-what-you-need-to-know\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7f8e\u570b\u570b\u5bb6\u88dc\u5145\u8207\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09<\/span><\/a><span style=\"font-weight: 400;\">\u6307\u51fa\uff0c\u50cf\u662f\u6df1\u547c\u5438\u3001\u51a5\u60f3\u3001\u745c\u73c8\u3001\u7a74\u9053\u6309\u6469\u7b49\u65b9\u6cd5\uff0c\u90fd\u80fd\u6709\u6548\u964d\u4f4e\u58d3\u529b\u53cd\u61c9\u3001\u7a69\u5b9a\u5fc3\u8df3\u8207\u60c5\u7dd2\uff0c\u5e6b\u52a9\u9032\u5165\u5165\u7761\u72c0\u614b\uff0c\u800c\u4e14\u9019\u4e9b\u6280\u5de7\u4e0d\u9700\u4efb\u4f55\u5668\u6750\uff0c\u53ea\u9700\u8981\u4e00\u500b\u5b89\u975c\u7684\u89d2\u843d\u548c\u4e00\u9ede\u9ede\u6642\u9593\u3002<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u6df1\u547c\u5438\u7df4\u7fd2\uff1a\u5438\u6c23 4 \u79d2\u3001\u505c 2 \u79d2\u3001\u5410\u6c23 6 \u79d2\uff0c\u91cd\u8907 10 \u6b21\uff0c\u80fd\u8b93\u4ea4\u611f\u795e\u7d93\u6162\u6162\u964d\u6eab\u3002<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u6309\u6469\u300c\u7761\u4e0d\u8457\u7a74\u9053\u300d\uff1a<\/span><a href=\"https:\/\/www.itenergy.com.tw\/edcontent_d.php?lang=tw&amp;tb=7&amp;id=1204#gref\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u795e\u9580\u7a74<\/span><\/a><span style=\"font-weight: 400;\">\u3001<\/span><a href=\"https:\/\/yibian.hopto.org\/db\/?ano=225&amp;lc=tw\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u5167\u95dc<\/span><\/a><b> <\/b><span style=\"font-weight: 400;\">\u3001<\/span><a href=\"https:\/\/yibian.hopto.org\/db\/?ano=329&amp;lc=tw\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u767e\u6703<\/span><\/a><b> <\/b><span style=\"font-weight: 400;\">\u7b49\uff0c\u90fd\u80fd\u900f\u904e\u6eab\u548c\u6309\u58d3\u5e6b\u52a9\u653e\u9b06\u795e\u7d93\u7cfb\u7d71\uff0c\u6e1b\u5c11\u7126\u616e\u8207\u7dca\u5f35\u611f\u3002<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u817f\u9760\u7246\u5f0f\uff1a\u5e73\u8eba\uff0c\u96d9\u817f\u8cbc\u7246\u5782\u76f4\uff0c\u4fc3\u9032\u5faa\u74b0\u4e26\u653e\u9b06\u4e0b\u534a\u8eab\u58d3\u529b\u3002<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u5b30\u5152\u5f0f\uff1a\u8dea\u5750\u524d\u50be\uff0c\u624b\u81c2\u5411\u524d\u4f38\u5c55\uff0c\u5b89\u64ab\u60c5\u7dd2\u3001\u7de9\u89e3\u7dca\u7e43\u3002<\/span><\/li>\n<\/ul>\n<p><iframe title=\"Wall Yoga Stretch l \u9760\u7246\u62ac\u817f l \u990a\u751f\u597d\u7fd2\u6163 l \u6d88\u9664\u817f\u90e8\u7684\u75b2\u52de\u6c34\u816b\u3001\u8b77\u810a\u690e\u3001\u9632\u95dc\u7bc0\u9000\u5316\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/lKjWwrkzLx8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3><b>4.\u807d\u97f3\u6a02<\/b><\/h3>\n<p><a href=\"https:\/\/www.instagram.com\/bellahadid\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7f8e\u570b\u8d85\u6a21 Bella Hadid<\/span><\/a> <span style=\"font-weight: 400;\">\u5728<\/span><a href=\"https:\/\/www.harpersbazaar.com\/fashion\/photography\/a20091464\/gigi-hadid-interviews-bella-hadid\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u63a5\u53d7\u8a2a\u554f<\/span><\/a><span style=\"font-weight: 400;\">\u6642\u66fe\u8aaa\u904e\uff1a\u300c\u7761\u524d\u6211\u559c\u6b61\u807d\u51a5\u60f3\u97f3\u6a02\uff0c\u9019\u6a23\u5373\u4f7f\u6211\u53ea\u6709\u56db\u500b\u5c0f\u6642\uff0c\u4e5f\u80fd\u8b93\u6211\u7761\u5f97\u66f4\u9999\uff0c\u6211\u901a\u5e38\u807d\u5b8c\u7b2c\u56db\u9996\u6b4c\u5c31\u7761\u8457\u4e86\u3002\u300d\u4e0d\u5c11\u7814\u7a76\u4e5f\u6307\u51fa\uff0c\u7761\u524d\u8046\u807d<\/span><a href=\"https:\/\/zleeper.cc\/en\/3-scentific-reasons-about-music-sleeping\/\" target=\"_blank\" rel=\"noopener\">\u8212\u7de9\u97f3\u6a02<\/a><span style=\"font-weight: 400;\">\uff0c\u4f8b\u5982\u81ea\u7136\u97f3\u3001\u53e4\u5178\u6a02\u6216\u6162\u7bc0\u594f\u7684\u97f3\u6a02\uff0c\u53ef\u4ee5\u964d\u4f4e\u5fc3\u7387\u3001\u653e\u6162\u547c\u5438\u3001\u7a69\u5b9a\u60c5\u7dd2\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5982\u679c\u4f60\u5e38\u5e38\u56e0\u70ba\u5916\u754c\u566a\u97f3\u6216\u5149\u7dda\u5e72\u64fe\u7761\u7720\uff0c\u5efa\u8b70\u53ef\u4ee5\u642d\u914d\u4f7f\u7528\u97f3\u6a02\u773c\u7f69\uff0c\u4e00\u908a\u906e\u5149\u3001\u4e00\u908a\u64ad\u653e\u97f3\u6a02\uff0c\u8b93\u4f60\u5728\u9ed1\u6697\u8207\u97f3\u6a02\u5305\u570d\u4e2d\u6162\u6162\u9032\u5165\u5922\u9109\u3002<\/span><\/p>\n<h3><b>5.\u7761\u524d\u5beb\u300c\u8166\u5167\u6e05\u55ae\u300d<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u660e\u5929\u8981\u4ea4\u5831\u544a\u3001\u8981\u8ddf\u4e3b\u7ba1\u958b\u6703\u3001\u8981\u8a18\u5f97\u8cb7\u6771\u897f\uff0c\u7576\u9019\u4e9b\u60f3\u6cd5\u4e00\u500b\u63a5\u4e00\u500b\u8df3\u51fa\u4f86\uff0c\u5f88\u5bb9\u6613\u5c31\u9019\u6a23\u5728\u5e8a\u4e0a\u7ffb\u4f86\u7ffb\u53bb\u5230\u534a\u591c\u3002\u9019\u6642\u5019\uff0c\u5beb\u4e0b\u300c\u8166\u5167\u6e05\u55ae\u300d\uff0c\u6bd4\u4f60\u8166\u4e2d\u4e00\u76f4\u8f49\uff0c\u9084\u4f86\u5f97\u6709\u6548\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u6839\u64da<\/span><a href=\"https:\/\/www.baylor.edu\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7f8e\u570b\u8c9d\u52d2\u5927\u5b78\uff08Baylor University\uff09<\/span><\/a><span style=\"font-weight: 400;\">\u7684<\/span><a href=\"https:\/\/kellercenter.hankamer.baylor.edu\/news\/story\/2018\/effects-bedtime-writing\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7814\u7a76<\/span><\/a><span style=\"font-weight: 400;\">\uff0c\u7761\u524d\u82b1\u4e94\u5206\u9418\u5beb\u4e0b\u672a\u5b8c\u6210\u7684\u5f85\u8fa6\u4e8b\u9805\uff0c\u80fd\u5e6b\u52a9\u5927\u8166\u653e\u9b06\u3001\u7e2e\u77ed\u5165\u7761\u6642\u9593\uff0c\u56e0\u70ba\u7576\u4f60\u628a\u9019\u4e9b\u64d4\u5fc3\u8207\u96dc\u4e8b\u5f9e\u8166\u4e2d\u8f49\u79fb\u5230\u7d19\u4e0a\uff0c\u5927\u8166\u5c31\u4e0d\u6703\u4e00\u76f4\u601d\u8003\uff0c\u53cd\u800c\u6bd4\u8f03\u5bb9\u6613\u653e\u9b06\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u53ef\u4ee5\u8a66\u8457\u5728\u7b46\u8a18\u672c\u5beb\u4e0b\u300c\u4eca\u5929\u8b93\u4f60\u7169\u7684\u4e8b\u300d\u3001\u300c\u660e\u5929\u8981\u505a\u7684\u4e8b\u300d\u3001\u300c\u9084\u6c92\u5b8c\u6210\u4f46\u4e0d\u6025\u7684\u4e8b\u300d\uff0c\u4e0d\u7528\u5beb\u5f97\u592a\u8a73\u7d30\uff0c\u95dc\u9375\u662f\u8b93\u5927\u8166\u77e5\u9053\uff1a\u9019\u4e9b\u4e8b\u60c5\u300c\u6211\u8a18\u4e0b\u4f86\u4e86\u300d\uff0c\u4e0d\u7528\u73fe\u5728\u8655\u7406\uff0c\u6700\u5f8c\u642d\u914d\u5beb\u4e0b\u4eca\u5929\u7684\u5c0f\u6536\u7a6b\u6216\u4e00\u53e5\u9f13\u52f5\u81ea\u5df1\u7684\u8a71\uff0c\u8b93\u5fc3\u60c5\u7a69\u5b9a\u4e0b\u4f86\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u7761\u4e0d\u8457\uff0c\u771f\u7684\u4e0d\u662f\u4f60\u4e0d\u5920\u52aa\u529b\uff0c\u800c\u662f\u53ef\u80fd\u592a\u52aa\u529b\u4e86\uff0c\u5fae\u5c0f\u7684\u653e\u9b06\u884c\u52d5\u958b\u59cb\uff0c\u8b93\u5927\u8166\u6162\u4e0b\u4f86\u4f60\u5c31\u80fd\u4e00\u591c\u597d\u7720\u3002<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>\u4f60\u6709\u6c92\u6709\u9019\u7a2e\u7d93\u9a57\uff0c\u597d\u4e0d\u5bb9\u6613\u8eba\u4e0a\u5e8a\uff0c\u537b\u600e\u9ebc\u6a23\u90fd\u7761\u4e0d\u8457\uff1f\u8166\u888b\u4e00\u76f4\u60f3\u5de5\u4f5c\uff0c\u60f3\u660e\u5929\u7684\u4e8b\uff0c\u7d50\u679c\u8d8a\u60f3\u8d8a\u6e05\u9192\uff0c\u773c\u775b\u77aa\u5230\u5929\u4eae\u9019 [&hellip;]<\/p>","protected":false},"author":2,"featured_media":195,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[126,129,122,36,128,125,127,123,124,121],"class_list":["post-164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-12","tag-126","tag-129","tag-122","tag-36","tag-128","tag-125","tag-127","tag-123","tag-124","tag-121"],"_links":{"self":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/164","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/comments?post=164"}],"version-history":[{"count":4,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/164\/revisions"}],"predecessor-version":[{"id":198,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/164\/revisions\/198"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/media\/195"}],"wp:attachment":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/media?parent=164"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/categories?post=164"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/tags?post=164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}