{"id":96,"date":"2025-05-02T09:56:15","date_gmt":"2025-05-02T09:56:15","guid":{"rendered":"https:\/\/zleeper.cc\/?p=96"},"modified":"2025-05-02T09:56:15","modified_gmt":"2025-05-02T09:56:15","slug":"5-tips-help-sleeping-better","status":"publish","type":"post","link":"https:\/\/zleeper.cc\/en\/5-tips-help-sleeping-better\/","title":{"rendered":"\u7761\u4e0d\u8457\u5225\u518d\u6578\u7f8a\u4e86\uff01\u8a66\u8a665\u500b\u7c21\u55ae\u5e6b\u52a9\u7761\u7720\u7684\u65b9\u6cd5"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u6839\u64da\u4e16\u754c\u7761\u7720\u5354\u6703\uff08World Sleep Society\uff0cWSS\uff092023 \u5e74\u516c\u5e03\u7684<\/span><a href=\"https:\/\/worldsleepsociety.org\/annual-report-2023\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u5831\u544a<\/span><\/a><span style=\"font-weight: 400;\">\uff0c\u53f0\u7063\u5931\u7720\u7387\u70ba 17%\uff0c\u63db\u7b97\u4e0b\u4f86\uff0c\u5927\u7d04\u6709400\u842c\u4eba\u6b63\u5728\u70ba\u7761\u4e0d\u8457\u800c\u82e6\u60f1\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u60f3\u8c61\u4e00\u4e0b\uff0c\u4f60\u8eab\u908a\u6bcf\u5341\u500b\u670b\u53cb\u4e2d\u5c31\u5169\u500b\u4eba\u6628\u665a\u8f3e\u8f49\u96e3\u7720\uff0c\u9694\u5929\u9084\u5f97\u5f37\u6253\u8d77\u7cbe\u795e\u4e0a\u73ed\u3002\u5176\u5be6\uff0c\u9019\u6a23\u7684\u60c5\u6cc1\u4e26\u4e0d\u7f55\u898b\uff0c\u58d3\u529b\u3001\u4f5c\u606f\u4e0d\u7a69\u3001\u74b0\u5883\u554f\u984c\uff0c\u90fd\u53ef\u80fd\u6210\u70ba\u5fb9\u591c\u96e3\u7720\u7684\u539f\u56e0\u3002<\/span><\/p>\n<h2><b>\u6578\u7f8a\u539f\u4f86\u4e0d\u6703\u5e6b\u52a9\u7761\u7720<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u4f60\u6709\u6c92\u6709\u8a66\u904e\u7761\u4e0d\u8457\u6642\u958b\u59cb\u6578\u7f8a\uff1f\u4e00\u96bb\u3001\u5169\u96bb\u3001\u4e09\u96bb\u2026\u537b\u8d8a\u6578\u8d8a\u6e05\u9192\uff1f\u6839\u64da<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11863237\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u725b\u6d25\u5927\u5b78\u7684\u7814\u7a76<\/span><\/a><span style=\"font-weight: 400;\">\u6307\u51fa\uff0c\u6578\u7f8a\u9019\u500b\u52d5\u4f5c\u5c0d\u5165\u7761\u4e00\u9ede\u5e6b\u52a9\u90fd\u6c92\u6709\uff0c\u7576\u6211\u5011\u5c08\u6ce8\u65bc\u5b8c\u6210\u300c\u6211\u8981\u5feb\u9ede\u7761\u8457\u300d\u9019\u500b\u76ee\u6a19\u6642\uff0c\u5927\u8166\u53cd\u800c\u6703\u8b8a\u5f97\u66f4\u52a0\u6d3b\u8e8d\uff0c\u8b93\u4f60\u96e3\u4ee5\u653e\u9b06\uff0c\u751a\u81f3\u66f4\u52a0\u7126\u616e\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u6240\u4ee5\u4e0b\u6b21\u7576\u4f60\u7761\u4e0d\u8457\u6642\uff0c\u4e0d\u8981\u518d\u6578\u7f8a\u4e86\uff0c\u8a66\u8a66\u770b\u5176\u4ed6\u65b9\u5f0f\uff0c\u50cf\u662f\u6df1\u547c\u5438\u6216\u807d\u8f15\u97f3\u6a02\uff0c\u5e6b\u52a9\u81ea\u5df1\u771f\u6b63\u653e\u9b06\u4e0b\u4f86\u3002<\/span><\/p>\n<h2><b>5\u500b\u5e6b\u52a9\u7761\u7720\u7684\u79d1\u5b78\u65b9\u6cd5<\/b><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-97\" src=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/5-tips-help-sleeping-better-1.jpg\" alt=\"\u5e6b\u52a9\u7761\u7720\u7684\u79d1\u5b78\u65b9\u6cd5\" width=\"1300\" height=\"1730\" srcset=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/5-tips-help-sleeping-better-1.jpg 1300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/5-tips-help-sleeping-better-1-225x300.jpg 225w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/5-tips-help-sleeping-better-1-769x1024.jpg 769w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/5-tips-help-sleeping-better-1-768x1022.jpg 768w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/05\/5-tips-help-sleeping-better-1-1154x1536.jpg 1154w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<h3><b>\u5e6b\u52a9\u7761\u7720\u65b9\u5f0f 1\u3001\u7cbe\u6cb9\u9999\u6c1b<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u67d0\u4e9b\u6c23\u5473\u80fd\u8b93\u4f60\u611f\u5230\u7279\u5225\u6292\u58d3\uff1f\u9019\u4e26\u4e0d\u662f\u932f\u89ba\uff0c\u7cbe\u6cb9\u4e2d\u7684\u82b3\u9999\u5206\u5b50\u80fd\u76f4\u63a5\u523a\u6fc0\u5927\u8166\u7684\u908a\u7de3\u7cfb\u7d71\uff0c\u5f71\u97ff\u6211\u5011\u7684\u60c5\u7dd2\u548c\u751f\u7406\u53cd\u61c9\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u6839\u64da 2017 \u5e74\u7684<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10857488\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7814\u7a76<\/span><\/a>\u00a0<span style=\"font-weight: 400;\">\uff0c\u85b0\u8863\u8349\u7cbe\u6cb9\u7684\u82b3\u9999\u7642\u6cd5\u6709\u6548\u8212\u7de9\u7dca\u5f35\u60c5\u7dd2\uff0c\u4fc3\u9032\u653e\u9b06\uff0c\u9032\u800c\u6539\u5584\u7761\u7720\u54c1\u8cea\uff0c\u986f\u8457\u7e2e\u77ed\u5165\u7761\u6642\u9593\u4e26\u5ef6\u9577\u6df1\u5c64\u7761\u7720\u7684\u6642\u9577\uff0c\u7279\u5225\u9069\u5408<a href=\"https:\/\/zleeper.cc\/en\/4-tips-let-you-sleep-better\/\" target=\"_blank\" rel=\"noopener\">\u5931\u7720<\/a>\u8005\u4f7f\u7528\u3002<\/span><span style=\"font-weight: 400;\">\u9664\u4e86\u85b0\u8863\u8349\uff0c\u6d0b\u7518\u83ca\u3001\u4f5b\u624b\u67d1\u8207\u751c\u6a59\u7cbe\u6cb9\u4e5f\u5177\u6709\u6297\u58d3\u8207\u5b89\u795e\u6548\u679c\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5efa\u8b70\u5728\u7761\u524d 30 \u5206\u9418\uff0c\u6ef4 3\uff0d5 \u6ef4\u7cbe\u6cb9\u65bc\u64f4\u9999\u6a5f\u4e2d\uff0c\u8b93\u9999\u6c23\u9010\u6f38\u5145\u6eff\u623f\u9593\uff0c\u71df\u9020\u8212\u9069\u7684\u7761\u7720\u74b0\u5883\u3002\u5728\u58d3\u529b\u7279\u5225\u5927\u7684\u65e5\u5b50\uff0c\u4e5f\u53ef\u4ee5\u5c07 1\uff0d2 \u6ef4\u7cbe\u6cb9\u6df7\u5408\u65bc 10 \u6beb\u5347\u57fa\u5e95\u6cb9\uff08\u5982\u751c\u674f\u4ec1\u6cb9\uff09\uff0c\u8f15\u8f15\u6309\u6469\u592a\u967d\u7a74\u6216\u80a9\u9838\uff0c\u5e6b\u52a9\u8eab\u5fc3\u653e\u9b06\u3002<\/span><\/p>\n<h3><b>\u5e6b\u52a9\u7761\u7720\u65b9\u5f0f 2\u3001\u8349\u672c\u8336<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u8349\u672c\u8336\u88ab\u8996\u70ba\u5e6b\u52a9\u7761\u7720\u7684\u5929\u7136\u98df\u7269\uff0c\u7279\u5225\u662f\u6d0b\u7518\u83ca\u8336\u3001\u85b0\u8863\u8349\u8336\u548c\u99ac\u97ad\u8349\u8336\uff0c\u9664\u4e86\u9999\u6c23\u64b2\u9f3b\uff0c\u9084\u80fd\u8b93\u8eab\u9ad4\u548c\u5fc3\u60c5\u8f15\u9b06\u4e0b\u4f86\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u4f8b\u5982\uff0c\u6d0b\u7518\u83ca\u8336\u5e36\u9ede\u860b\u679c\u7684\u9999\u751c\u5473\uff0c\u6eab\u6f64\u9806\u53e3\uff0c\u5167\u542b\u7684\u5929\u7136\u6210\u5206\u53ef\u4ee5\u5e6b\u52a9\u7de9\u89e3\u7dca\u5f35\u611f\uff1b\u85b0\u8863\u8349\u8336\u5247\u662f\u82b1\u9999\u548c\u8349\u672c\u7684\u6df7\u5408\uff0c\u559d\u8d77\u4f86\u6e05\u723d\u5b9c\u4eba\uff0c\u6709\u5b89\u64ab\u60c5\u7dd2\u8207<\/span><span style=\"font-weight: 400;\">\u653e\u9b06<\/span><span style=\"font-weight: 400;\">\u808c\u8089\u7684\u6548\u679c\uff1b\u800c\u99ac\u97ad\u8349\u8336\u5473\u9053\u6bd4\u8f03\u6e05\u6de1\uff0c\u5e36\u6709\u4e00\u9ede\u9ede\u6ab8\u6aac\u7684\u9999\u6c23\uff0c\u9069\u5408\u5728\u58d3\u529b\u5927\u7684\u65e5\u5b50\u7528\u4f86\u8212\u7de9\u5fc3\u60c5\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5efa\u8b70\u7761\u524d 30 \u5206\u9418\u81f3 1 \u5c0f\u6642\u71b1\u71b1\u559d\uff0c\u8b93\u8336\u9999\u5728\u9019\u6bb5\u6642\u9593\u88e1\u6162\u6162\u8212\u5c55\uff0c\u8eab\u9ad4\u5c31\u6703\u6536\u5230\u300c\u8212\u7de9\u300d\u7684\u6307\u4ee4\uff0c\u52a9\u4f60\u4e00\u591c\u597d\u7720\u3002<\/span><\/p>\n<h3><b>\u5e6b\u52a9\u7761\u7720\u65b9\u5f0f 3\u3001 \u51a5\u60f3\u8207\u6df1\u547c\u5438<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u6709\u6642\u5019\u767d\u5929\u5de5\u4f5c\u592a\u5fd9\uff0c\u8166\u888b\u8f49\u4e0d\u505c\uff0c\u8eab\u9ad4\u5c31\u50cf\u8655\u65bc\u5099\u6230\u72c0\u614b\uff0c\u665a\u4e0a\u4e5f\u7121\u6cd5\u597d\u597d\u5165\u7761\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u7576\u4f60\u89ba\u5f97\u8166\u888b\u50cf\u64f0\u7dca\u7684\u767c\u689d\uff0c\u51a5\u60f3\u8207\u6df1\u547c\u5438\u662f\u5e6b\u52a9\u7761\u7720\u7684\u597d\u65b9\u6cd5\uff0c\u900f\u904e\u5c08\u6ce8\u65bc\u547c\u5438\uff0c\u80fd\u5920\u8b93\u4ea4\u611f\u795e\u7d93\u5e73\u975c\u4e0b\u4f86\uff0c\u570b\u5916\u4e5f\u6709\u4e0d\u5c11<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2024.1412928\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u7814\u7a76<\/span><\/a><span style=\"font-weight: 400;\">\u6307\u51fa\uff0c\u7df4\u7fd2\u6df1\u547c\u5438\u53ef\u4ee5\u964d\u4f4e\u5fc3\u8df3\u983b\u7387\u8207\u8840\u58d3\uff0c\u9032\u4e00\u6b65\u653e\u9b06\u5168\u8eab\uff0c\u5176\u4e2d\u7531\u7f8e\u570b\u77e5\u540d\u81ea\u7136\u7642\u6cd5\u91ab\u5e2b<\/span><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E5%AE%89%E5%BE%B7%E9%AD%AF%C2%B7%E5%A8%81%E7%88%BE\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u5b89\u5fb7\u9b6f\u5a01\u723e<\/span><\/a>\u00a0<span style=\"font-weight: 400;\">\uff08Andrew Weil\uff09\u7684\u300c4\uff0d7\uff0d8 \u547c\u5438\u6cd5\u300d\u8207\u8179\u5f0f\u547c\u5438\u90fd\u662f\u5e38\u7528\u7684\u547c\u5438\u6cd5\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u300c4\uff0d7\uff0d8 \u547c\u5438\u6cd5\u300d\u662f\u6307\u5438\u6c23 4 \u79d2\u3001\u5c4f\u6c23 7 \u79d2\u8207\u5410\u6c23 8 \u79d2\uff0c\u91cd\u8907\u9019\u500b\u904e\u7a0b 4 \u6b21\uff1b\u800c\u8179\u5f0f\u547c\u5438\uff0c\u53c8\u7a31\u6a6b\u8188\u819c\u547c\u5438\uff0c\u662f\u4e00\u7a2e\u900f\u904e\u6df1\u5c64\u5438\u6c23\u4f86\u653e\u9b06\u5168\u8eab\u7684\u65b9\u6cd5\u3002\u5438\u6c23\u6642\u8b93\u8179\u90e8\u9f13\u8d77\uff0c\u5410\u6c23\u6642\u8179\u90e8\u56de\u7e2e\uff0c\u611f\u89ba\u5c31\u50cf\u6c23\u7403\u5438\u6eff\u6c23\u5f8c\u518d\u6162\u6162\u653e\u6389\u4e00\u6a23\u3002\u96a8\u8457\u6bcf\u6b21\u5410\u6c23\uff0c\u8eab\u9ad4\u7684\u7dca\u7e43\u611f\u6f38\u6f38\u6d88\u5931\u3002<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u521d\u671f\u7df4\u7fd2\u547c\u5438\u6cd5\u6642\uff0c\u82e5\u4ecd\u611f\u5230\u96e3\u4ee5\u96c6\u4e2d\u7cbe\u795e\uff0c\u4e0d\u59a8\u642d\u914d\u8f15\u97f3\u6a02\u8f14\u52a9\uff0c\u5c07\u6ce8\u610f\u529b\u7f6e\u65bc\u65cb\u5f8b\u4e4b\u4e2d\u3002\u82e5\u642d\u914d\u773c\u7f69\u4f7f\u7528\uff0c\u66f4\u80fd\u63d0\u5347\u5c08\u6ce8\u7684\u54c1\u8cea\u3002<\/span><\/p>\n<h3><b>\u5e6b\u52a9\u7761\u7720\u65b9\u5f0f 4\u3001 \u745c\u4f3d\u8207\u4f38\u5c55<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u7761\u524d\u7684\u745c\u4f3d\u548c\u4f38\u5c55\u904b\u52d5\u4e5f\u6709\u52a9\u5165\u7761\u3002\u505a\u745c\u4f3d\u6642\uff0c\u8eab\u9ad4\u6703\u5206\u6ccc\u4e00\u7a2e\u53eb\u505a\u300c\u8166\u5167\u5561\u300d\u7684\u7269\u8cea\uff0c\u8b93\u6211\u5011\u611f\u5230\u6109\u6085\u548c\u653e\u9b06\u3002\u6b64\u5916\uff0c\u6bcf\u5929\u7761\u524d\u82b1 10 \u5206\u9418\u505a\u745c\u4f3d\uff0c\u914d\u5408\u7de9\u6162\u7684\u547c\u5438\uff0c\u9084\u80fd\u5e6b\u52a9\u964d\u4f4e\u5fc3\u7387\u548c\u8840\u58d3\uff0c\u8b93\u8eab\u9ad4\u9032\u5165\u653e\u9b06\u7684\u72c0\u614b\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u6839\u64da<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32357858\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u570b\u5916\u7814\u7a76<\/span><\/a>\u00a0<span style=\"font-weight: 400;\">\uff0c\u6bcf\u5929\u9032\u884c\u7c21\u55ae\u7684\u745c\u4f3d\u7df4\u7fd2\uff0c\u7279\u5225\u662f\u5b30\u5152\u5f0f\uff08\u6a21\u4eff\u5b30\u5152\u8737\u7e2e\u7684\u59ff\u52e2\uff09\uff0c\u80fd\u8b93\u80cc\u90e8\u3001\u81c0\u90e8\u548c\u817f\u90e8\u7684\u58d3\u529b\u4e00\u9ede\u4e00\u9ede\u5730\u88ab\u91cb\u653e\u3002<\/span><\/p>\n<p><span style=\"font-weight: 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href=\"https:\/\/zleeper.cc\/en\/avoiding-4-enviornmental-factors-of-sleeplessness\/\" target=\"_blank\" rel=\"noopener\">\u6df1\u5c64\u7761\u7720<\/a>\u505a\u597d\u6e96\u5099\u3002<\/span><\/p>\n<p><span style=\"font-weight: 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[&hellip;]<\/p>","protected":false},"author":2,"featured_media":98,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[83,81,76,77,78,79,80,82],"class_list":["post-96","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-12","tag-83","tag-81","tag-76","tag-77","tag-78","tag-79","tag-80","tag-82"],"_links":{"self":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/96","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=96"}],"version-history":[{"count":1,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/96\/revisions"}],"predecessor-version":[{"id":99,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/posts\/96\/revisions\/99"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/media\/98"}],"wp:attachment":[{"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/media?parent=96"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/categories?post=96"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zleeper.cc\/en\/wp-json\/wp\/v2\/tags?post=96"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}