{"id":502,"date":"2025-06-27T06:32:46","date_gmt":"2025-06-27T06:32:46","guid":{"rendered":"https:\/\/zleeper.cc\/?p=502"},"modified":"2025-06-27T09:11:43","modified_gmt":"2025-06-27T09:11:43","slug":"5-fake-relaxation-habits-induce-insomnia","status":"publish","type":"post","link":"https:\/\/zleeper.cc\/en\/5-fake-relaxation-habits-induce-insomnia\/","title":{"rendered":"5\u7a2e\u300c\u5047\u653e\u9b06\u300d\u8b93\u4f60\u81ea\u5f8b\u795e\u7d93\u5931\u8abf\uff0c\u751a\u81f3\u591c\u591c\u5931\u7720\uff01\uff1f"},"content":{"rendered":"<p>\u6642\u5e38\u807d\u5230\u300c<a href=\"https:\/\/www.ch.com.tw\/index.aspx?sv=ch_epaper&amp;chapter=epaper20181206\" target=\"_blank\" rel=\"noopener\">\u81ea\u5f8b\u795e\u7d93<\/a>\u00a0\u300d\u9019\u500b\u8a5e\uff0c\u537b\u8aaa\u4e0d\u6e05\u5b83\u662f\u4ec0\u9ebc\u3002\u81ea\u5f8b\u795e\u7d93\u7121\u6642\u7121\u523b\u5728\u904b\u4f5c\uff0c\u4e00\u908a\u8b93\u4f60\u767d\u5929\u6709\u7cbe\u795e\u3001\u4e00\u908a\u8ca0\u8cac\u665a\u4e0a\u597d\u597d\u4f11\u606f\u3002\u7576\u81ea\u5f8b\u795e\u7d93\u51fa\u4e86\u72c0\u6cc1\uff0c\u7761\u7720\u3001\u60c5\u7dd2\u8207\u8eab\u9ad4\u72c0\u6cc1\u6703\u9023\u5e36\u5931\u8861\u3002<\/p>\n<p>\u5982\u679c\u4f60\u6709\u7761\u9762\u554f\u984c\uff0c\u9700\u8981\u77e5\u9053\u5176\u904b\u4f5c\u65b9\u5f0f\uff0c\u518d\u4f86\u4e86\u89e3\u54ea\u4e9b\u751f\u6d3b\u7fd2\u6163\u6703\u4f7f\u5b83\u5931\u8abf\u3002<\/p>\n<h2><strong>\u00a0<\/strong><strong>\u81ea\u5f8b\u795e\u7d93\u5931\u8abf\u662f\u4ec0\u9ebc\uff1f<\/strong><\/h2>\n<p>\u5f88\u591a\u4eba\u4ee5\u70ba\u300c\u5931\u7720\u300d\u53ea\u662f\u58d3\u529b\u592a\u5927\u3001\u4e8b\u60c5\u60f3\u592a\u591a\uff0c\u537b\u5ffd\u7565\u4e86\u80cc\u5f8c\u7684\u4e3b\u56e0\u53ef\u80fd\u662f<a href=\"https:\/\/tanss.org.tw\/qa\/\" target=\"_blank\" rel=\"noopener\">\u81ea\u5f8b\u795e\u7d93\u5931\u8abf<\/a> \u3002\u81ea\u5f8b\u795e\u7d93\u70ba\u4eba\u9ad4\u7684\u81ea\u52d5\u63a7\u5236\u7cfb\u7d71\uff0c\u8ca0\u8cac\u8abf\u7bc0\u5fc3\u8df3\u3001\u547c\u5438\u3001\u8840\u58d3\u3001\u6d88\u5316\u7b49\u5404\u7a2e\u529f\u80fd\uff0c\u8b93\u8eab\u9ad4\u5728\u5fd9\u788c\u8207\u4f11\u606f\u4e4b\u9593\u5207\u63db\u3002<\/p>\n<p>\u81ea\u5f8b\u795e\u7d93\u5206\u6210\u5169\u7a2e\uff0c<a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E4%BA%A4%E6%84%9F%E7%A5%9E%E7%BB%8F\" target=\"_blank\" rel=\"noopener\">\u4ea4\u611f\u795e\u7d93<\/a>\u8ca0\u8cac\u8b93\u4f60\u9032\u5165\u6230\u9b25\u72c0\u614b\uff0c\u50cf\u767d\u5929\u5de5\u4f5c\u3001\u9762\u5c0d\u58d3\u529b\u3001\u904b\u52d5\u6642\uff0c\u5b83\u6703\u8b93\u5fc3\u8df3\u52a0\u5feb\u3001\u6ce8\u610f\u529b\u96c6\u4e2d\u3001\u8eab\u9ad4\u4fdd\u6301\u8b66\u89ba\uff1b<a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E5%89%AF%E4%BA%A4%E6%84%9F%E7%A5%9E%E7%BB%8F\" target=\"_blank\" rel=\"noopener\">\u526f\u4ea4\u611f\u795e\u7d93<\/a>\u00a0\u5247\u8ca0\u8cac\u6062\u5fa9\u548c\u5e73\u6a21\u5f0f\uff0c\u4f8b\u5982\u5403\u98ef\u5f8c\u5e6b\u52a9\u6d88\u5316\u3001\u665a\u4e0a\u8b93\u4f60\u964d\u4f4e\u5fc3\u8df3\u548c\u8840\u58d3\u800c\u653e\u9b06\u5165\u7761\u3002\u5169\u8005\u8f2a\u6d41\u4e0a\u7dda\u5728\u300c\u885d\u523a\u300d\u8207\u300c\u4fee\u5fa9\u300d\u4e4b\u9593\u4fdd\u6301\u5e73\u8861\u3002<\/p>\n<p>\u4e0d\u904e\u5f88\u591a\u4eba\u767d\u5929\u5fd9\u904e\u982d\u3001\u665a\u4e0a\u53c8\u9760\u6ed1\u624b\u6a5f\u8ffd\u5287\u6292\u58d3\uff0c\u53cd\u800c\u8b93\u4ea4\u611f\u795e\u7d93\u7121\u6cd5\u4e0b\u73ed\uff0c\u5927\u8166\u9577\u6642\u9593\u8655\u65bc\u904e\u5ea6\u523a\u6fc0\u72c0\u614b\u3002<\/p>\n<p>\u6839\u64da<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35260527\/\" target=\"_blank\" rel=\"noopener\">\u7814\u7a76<\/a> \uff0c\u7576\u4ea4\u611f\u795e\u7d93\u9577\u671f\u904e\u5ea6\u6d3b\u8e8d\u6642\uff0c\u6703\u56b4\u91cd\u5e72\u64fe\u7761\u7720\u54c1\u8cea\uff0c\u5c24\u5176\u662f\u7834\u58de<a href=\"https:\/\/zleeper.cc\/en\/avoiding-4-enviornmental-factors-of-sleeplessness\/\" target=\"_blank\" rel=\"noopener\"><strong>\u6df1\u5c64\u7761\u7720<\/strong><\/a>\uff0c\u5373\u4f7f\u7761\u6eff\u516b\u5c0f\u6642\uff0c\u9084\u662f\u89ba\u5f97\u7d2f\u3002<\/p>\n<p>\u4ee5\u4e0b\u662f\u81ea\u5f8b\u795e\u7d93\u5931\u8abf\u75c7\u72c0\uff0c\u4f60\u53ef\u4ee5\u6aa2\u8996\u7761\u7720\u54c1\u8cea\u5230\u60c5\u7dd2\u72c0\u614b\u662f\u5426\u6709\u300c\u4e2d\u6a19\u300d\uff0c\u6709\u7684\u8a71\u8981\u958b\u59cb\u64fa\u812b\u932f\u8aa4\u7684\u751f\u6d3b\u65b9\u5f0f\u3002<\/p>\n<h2><strong>1\u5206\u9418\u6aa2\u6e2c\u81ea\u5f8b\u795e\u7d93\u5931\u8abf<\/strong><\/h2>\n<p>\u51fa\u73fe 3 \u9805\u4ee5\u4e0a\u7684\u75c7\u72c0\uff0c\u4ee3\u8868\u4f60\u53ef\u80fd\u6709\u81ea\u5f8b\u795e\u7d93\u5931\u8abf\u7684\u72c0\u6cc1\u4e86\u3002<\/p>\n<table width=\"548\">\n<tbody>\n<tr>\n<td width=\"425\">\u554f\u984c\u63cf\u8ff0<\/td>\n<td width=\"123\">\u6709\uff0f\u6c92\u6709<\/td>\n<\/tr>\n<tr>\n<td width=\"425\">\u665a\u4e0a\u5e38\u5e38\u7ffb\u4f86\u8986\u53bb\u7761\u4e0d\u8457\uff0c\u660e\u660e\u5f88\u7d2f\u537b\u7121\u6cd5\u5165\u7720<\/td>\n<td width=\"123\"><\/td>\n<\/tr>\n<tr>\n<td width=\"425\">\u767d\u5929\u9192\u4f86\u9084\u662f\u6c92\u7cbe\u795e\uff0c\u50cf\u624b\u6a5f\u53ea\u5145\u4e86 10% \u96fb<\/td>\n<td width=\"123\"><\/td>\n<\/tr>\n<tr>\n<td width=\"425\">\u4e00\u7dca\u5f35\u5c31\u624b\u6c57\u3001\u5fc3\u8df3\u5feb\u3001\u89ba\u5f97\u5598<\/td>\n<td width=\"123\"><\/td>\n<\/tr>\n<tr>\n<td width=\"425\">\u5e38\u5e38\u982d\u6688\u3001\u80c3\u60b6\u60b6\u75db\uff0c\u6aa2\u67e5\u53c8\u6c92\u554f\u984c<\/td>\n<td width=\"123\"><\/td>\n<\/tr>\n<tr>\n<td width=\"425\">\u60c5\u7dd2\u5ffd\u9ad8\u5ffd\u4f4e\uff0c\u7a81\u7136\u7169\u8e81\u6216\u83ab\u540d\u7126\u616e<\/td>\n<td width=\"123\"><\/td>\n<\/tr>\n<tr>\n<td width=\"425\">\u653e\u5047\u6642\u4e5f\u89ba\u5f97\u7d2f\uff0c\u8d8a\u4f11\u606f\u8d8a\u6c92\u52c1<\/td>\n<td width=\"123\"><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u5927\u591a\u6578\u7684\u4eba\u6703\u505a\u51fa\u300c\u507d\u4f11\u606f\u300d\uff0c\u8b93\u4ea4\u611f\u795e\u7d93\u4e0d\u77e5\u4e0d\u89ba\u6301\u7e8c\u52a0\u73ed\u3001\u795e\u7d93\u7cfb\u7d71\u904e\u52de\u3002<\/p>\n<h2><strong>5 \u7a2e\u300c\u5047\u653e\u9b06\u300d\u7fd2\u6163\u8b93\u81ea\u5f8b\u795e\u7d93\u5931\u8abf\u66f4\u56b4\u91cd<\/strong><strong>\u00a0<\/strong><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-751 size-full\" src=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/5-fake-relaxation-habits-induce-insomnia-1.jpg\" alt=\"5 \u7a2e\u300c\u5047\u653e\u9b06\u300d\u7fd2\u6163\u8b93\u81ea\u5f8b\u795e\u7d93\u5931\u8abf\u66f4\u56b4\u91cd\u00a0\" width=\"1300\" height=\"1730\" srcset=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/5-fake-relaxation-habits-induce-insomnia-1.jpg 1300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/5-fake-relaxation-habits-induce-insomnia-1-225x300.jpg 225w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/5-fake-relaxation-habits-induce-insomnia-1-769x1024.jpg 769w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/5-fake-relaxation-habits-induce-insomnia-1-768x1022.jpg 768w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/5-fake-relaxation-habits-induce-insomnia-1-1154x1536.jpg 1154w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<h3><strong>\u6ed1\u624b\u6a5f\u3001\u8ffd\u5287\u653e\u9b06<\/strong><\/h3>\n<p>\u4f60\u662f\u4e0d\u662f\u4e5f\u559c\u6b61\u8eba\u5728\u5e8a\u4e0a\u6ed1\u624b\u6a5f\uff0c\u6216\u908a\u5403\u908a\u8ffd\u5287\u7642\u7652\u4e00\u4e0b\u3002<\/p>\n<p>\u4f46\u87a2\u5e55\u7684\u85cd\u5149\u6703\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\uff0c\u8b93\u5927\u8166\u4ee5\u70ba\u9084\u5728\u767d\u5929\uff0c\u52a0\u4e0a\u523a\u6fc0\u7684\u5287\u60c5\u6216\u904e\u591a\u7684\u793e\u7fa4\u8cc7\u8a0a\u6301\u7e8c\u8655\u65bc\u8208\u596e\u72c0\u614b\uff0c\u7b49\u65bc\u53eb\u526f\u4ea4\u611f\u795e\u7d93\u300c\u5225\u4e0a\u73ed\u4e86\u300d\uff0c\u7576\u5927\u8166\u96e3\u4ee5\u95dc\u6a5f\u6700\u5f8c\u8b8a\u6210\u534a\u591c\u9084\u7761\u4e0d\u8457\u3002<\/p>\n<h3><strong>\u72c2\u62b1\u6028<\/strong><\/h3>\n<p>\u4e0b\u73ed\u5f8c\u627e\u670b\u53cb\u6216\u4f34\u4fb6\u62b1\u6028\u4eca\u5929\u7684\u4e0d\u6109\u5feb\u770b\u4f3c\u6b63\u5e38\uff0c\u4f46\u4f60\u5fc5\u9808\u6ce8\u610f\u300c\u983b\u7387\u300d\uff0c\u56e0\u70ba\u53cd\u8986\u6558\u8ff0\u8ca0\u9762\u5167\u5bb9\uff0c\u6703\u8b93\u5927\u8166\u6301\u7e8c\u56de\u60f3\u58d3\u529b\u4f86\u6e90\uff0c\u8b93\u4ea4\u611f\u795e\u7d93\u96e3\u4ee5\u5e73\u975c\u3002<\/p>\n<p>\u5373\u4f7f\u7576\u4e0b\u6709\u91cb\u653e\u611f\uff0c\u4f46\u9577\u671f\u4e0b\u4f86\u6703\u5f62\u6210\u4e00\u7a2e\u300c\u60c5\u7dd2\u6253\u8f49\u300d\u7684\u72c0\u614b\uff0c\u8b93\u795e\u7d93\u7cfb\u7d71\u66f4\u75b2\u618a\uff0c\u665a\u4e0a\u4e5f\u96e3\u4ee5\u9032\u5165\u771f\u6b63\u7684\u653e\u9b06\u3002<\/p>\n<h3><strong>\u559d\u9152\u52a9\u7720<\/strong><\/h3>\n<p>\u9152\u7cbe\u6709\u52a9\u5165\u7720\u4e0d\u662f\u5b8c\u5168\u6b63\u78ba\u3002\u56e0\u70ba\u9152\u7cbe\u6703\u5e72\u64fe\u5927\u8166\u8abf\u7bc0<a href=\"https:\/\/zleeper.cc\/en\/knowledge%ef%bc%8dof%ef%bc%8dsleep%ef%bc%8dcycle\/\" target=\"_blank\" rel=\"noopener\"><strong>\u7761\u7720\u9031\u671f<\/strong><\/a>\u7684\u6a5f\u5236\uff0c\u5bb9\u6613\u5c0e\u81f4\u591c\u9593\u591a\u6b21\u9192\u4f86\u3001\u4f5c\u5922\u983b\u7e41\u3001\u7761\u7720\u8b8a\u5f97\u7247\u6bb5\u5316\uff0c\u540c\u6642\u4e5f\u6703\u58d3\u6291\u526f\u4ea4\u611f\u795e\u7d93\u7684\u904b\u4f5c\u3002<\/p>\n<p>\u6839\u64da<a href=\"https:\/\/www.sleepfoundation.org\/nutrition\/alcohol-and-sleep\" target=\"_blank\" rel=\"noopener\">\u7f8e\u570b\u7761\u7720\u57fa\u91d1\u6703<\/a><strong>\u00a0<\/strong>\u8868\u793a\u00a0\uff0c\u96d6\u7136\u98f2\u9152\u53ef\u80fd\u52a0\u5feb\u5165\u7761\u901f\u5ea6\uff0c\u537b\u6703\u660e\u986f\u964d\u4f4e\u7761\u7720\u6df1\u5ea6\u8207\u8eab\u9ad4\u7684\u4fee\u5fa9\u6548\u7387\u3002<\/p>\n<h3><strong>\u751c\u98df\u7d13\u58d3<\/strong><\/h3>\n<p>\u58d3\u529b\u5927\u6642\u4f86\u4e00\u584a\u86cb\u7cd5\u6216\u5e7e\u53e3\u51b0\u6dc7\u6dcb\u80fd\u66ab\u6642\u8b93\u4eba\u5fc3\u60c5\u8b8a\u597d\uff0c\u4f46\u80cc\u5f8c\u662f\u8840\u7cd6\u5feb\u901f\u4e0a\u5347\u8207\u4e0b\u8dcc\u3002<\/p>\n<p>\u9019\u7a2e<a href=\"https:\/\/academic.oup.com\/eurpub\/article\/34\/Supplement_3\/ckae144.1730\/7843714?utm_source=chatgpt.com&amp;login=false\" target=\"_blank\" rel=\"noopener\">\u60c5\u7dd2\u6027\u98f2\u98df<\/a>\u6703\u5f71\u97ff\u5927\u8166\u795e\u7d93\u7684\u7a69\u5b9a\u5ea6\uff0c\u8b93\u526f\u4ea4\u611f\u795e\u7d93\u96e3\u4ee5\u597d\u597d\u5de5\u4f5c\uff0c\u4e5f\u5bb9\u6613\u51fa\u73fe\u665a\u9593\u66b4\u98df\u3001\u534a\u591c\u809a\u5b50\u9913\u7b49\u73fe\u8c61\uff0c\u800c\u7761\u4e0d\u597d\u53c8\u6703\u8b93\u4eba\u66f4\u60f3\u5403\u751c\u98df\uff0c\u8b8a\u6210\u8d8a\u5403\u8d8a\u7d2f\u7684\u60e1\u6027\u5faa\u74b0\u3002<\/p>\n<h3><strong>\u8cfc\u7269\u7642\u7652<\/strong><\/h3>\n<p>\u6709\u4e9b\u4eba\u5728\u58d3\u529b\u5927\u7684\u6642\u5019\uff0c\u89ba\u5f97\u8cb7\u9ede\u6771\u897f\u6703\u8b93\u81ea\u5df1\u5fc3\u60c5\u597d\u4e00\u9ede\u3002\u6d88\u8cbb\u884c\u70ba\u7684\u78ba\u6703\u77ed\u66ab\u523a\u6fc0\u5927\u8166\u5206\u6ccc<a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/brain-wise\/201510\/shopping-dopamine-and-anticipation?utm_source=chatgpt.com\" target=\"_blank\" 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[&hellip;]<\/p>","protected":false},"author":2,"featured_media":744,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[178,208,207,211,179,205,202,203,210,204,206,209],"class_list":["post-502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-12","tag-178","tag-208","tag-207","tag-211","tag-179","tag-205","tag-202","tag-203","tag-210","tag-204","tag-206","tag-209"],"_links":{"self":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/502","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=502"}],"version-history":[{"count":10,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/502\/revisions"}],"predecessor-version":[{"id":793,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/502\/revisions\/793"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/media\/744"}],"wp:attachment":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/media?parent=502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/categories?post=502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/tags?post=502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}