{"id":39617,"date":"2025-09-20T19:55:51","date_gmt":"2025-09-20T11:55:51","guid":{"rendered":"https:\/\/www.zhumianzhan.com\/?p=39617"},"modified":"2025-09-20T19:55:51","modified_gmt":"2025-09-20T11:55:51","slug":"%e6%9c%89%e5%93%aa%e4%ba%9b%e5%bf%83%e7%90%86%e5%b1%82%e9%9d%a2%e7%9a%84%e5%8e%9f%e5%9b%a0%e5%af%bc%e8%87%b4%e5%b9%b4%e8%bd%bb%e4%ba%ba%e6%99%ae%e9%81%8d%e6%99%9a%e7%9d%a1%ef%bc%9f","status":"publish","type":"post","link":"https:\/\/www.zhumianzhan.com\/asmr_39617.html","title":{"rendered":"\u6709\u54ea\u4e9b\u5fc3\u7406\u5c42\u9762\u7684\u539f\u56e0\u5bfc\u81f4\u5e74\u8f7b\u4eba\u666e\u904d\u665a\u7761\uff1f"},"content":{"rendered":"<h2>\u56de\u7b54\u4f5c\u8005\uff1aMon1st<\/h2>\n<p>\u4ee5\u4e0b\u90fd\u662f\u4e2a\u4eba\u7684\u7ecf\u9a8c\uff0c\u629b\u7816\u5f15\u7389\u5427\u3002<\/p>\n<p>1.<b>\u5149\u7167<\/b>\uff08\u5305\u62ec\u624b\u673a\u5c4f\u5e55\u7684\u5149\uff09\u4f1a\u63a8\u8fdf\u7761\u7720\u65f6\u95f4\u3002\u5e74\u8f7b\u4eba\u5c24\u5176\u559c\u6b22\u7761\u524d\u770b\u624b\u673a\u3002<\/p>\n<p>2. 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drive\uff09\uff0c\u4e5f\u5c31\u662f\u6211\u4eec\u5bf9\u7761\u7720\u7684\u9700\u6c42\uff0c\u5728\u665a\u4e0a\u5230\u8fbe\u9ad8\u5cf0\uff0c\u5728\u7761\u7720\u540e\u7684\u65e9\u4e0a\u5230\u6700\u4f4e\u8c37\uff1b\u4e8c\u662f\u663c\u591c\u8282\u5f8b\u7cfb\u7edf\uff08circadian timing system\uff09\uff0c\u4e5f\u5c31\u662f\u751f\u7269\u949f\uff0c\u5728\u65e9\u4e0a\u8ba9\u4eba\u6e05\u9192\uff0c\u665a\u4e0a\u8ba9\u4eba\u660f\u660f\u6b32\u7761[2]\u3002<\/p>\n<p>\u4ece\u9752\u5c11\u5e74\u5f00\u59cb\uff0c\u8fd9\u4e24\u8005\u90fd\u53d1\u751f\u4e86\u53d8\u5316\u3002<\/p>\n<p>\u9996\u5148\u5185\u5728\u7684\u9a71\u52a8\u529b\uff0c\u9752\u5c11\u5e74\u5f00\u59cb\u5bf9\u7761\u7720\u9700\u6c42\u6709\u6bd4\u8f83\u5927\u7684\u62b5\u6297\u529b\uff0c\u53d1\u80b2\u5f97\u8d8a\u6210\u719f\uff08\u63a5\u8fd120\u5c81\uff09\uff0c\u8fd9\u79cd\u62b5\u6297\u529b\u5c31\u8d8a\u5f3a\uff0c\u4e5f\u5c31\u662f\u8bf4\uff0c\u665a\u4e0a\u80fd\u575a\u6301\u7684\u65f6\u95f4\u5c31\u8d8a\u665a\u3002<\/p>\n<p>\u5176\u6b21\u662f\u663c\u591c\u8282\u5f8b\u7684\u53d8\u5316\u3002\u4eba\u7684\u5185\u5728\u663c\u591c\u8282\u5f8b\u7cfb\u7edf\u4e3b\u8981\u7531\u89c6\u4ea4\u53c9\u4e0a\u6838\uff08suprachiasmatic nucleus\uff0cSCN\uff09\u4ea7\u751f\uff0c\u5373\u4f7f\u6211\u4eec\u4e0d\u77e5\u9053\u5916\u754c\u7684\u65f6\u95f4\uff0c\u4e5f\u80fd\u901a\u8fc7SCN\u5f62\u6210\u7ea624\u5c0f\u65f6\u7684\u663c\u591c\u8282\u5f8b\u3002\u5f53\u4e0e\u5916\u754c\u4fe1\u606f\uff08\u6bd4\u5982\u5149\u7167\uff09\u540c\u6b65\u540e\uff0c\u6211\u4eec\u5c31\u8ddf\u5916\u90e8\u4e16\u754c\u5f62\u6210\u4e86\u7a33\u5b9a\u7684\u663c\u591c\u8282\u5f8b\u3002<\/p>\n<p>\u5149\u7167\u5bf9\u663c\u591c\u8282\u5f8b\u7684\u540c\u6b65\u6709\u91cd\u8981\u4f5c\u7528\uff0c\u65e9\u4e0a\u7684\u5149\u7ebf\u7167\u5c04\u4f1a\u8ba9\u663c\u591c\u8282\u5f8b\u76f8\u4f4d\u524d\u79fb\uff0c\u4e5f\u5c31\u662f\u6574\u4e2a\u663c\u591c\u8282\u5f8b\u5411\u524d\u79fb\u52a8\uff0c\u9192\u5f97\u66f4\u65e9\u7761\u5f97\u66f4\u65e9\uff1b\u800c\u665a\u4e0a\u7684\u5149\u7ebf\u7167\u5c04\u4f1a\u8ba9\u663c\u591c\u8282\u5f8b\u76f8\u4f4d\u540e\u79fb\uff0c\u7761\u5f97\u66f4\u665a\u9192\u7684\u4e5f\u66f4\u665a\u3002\u9752\u5c11\u5e74\u5f00\u59cb\uff0c\u5bf9\u665a\u4e0a\u7684\u5149\u7ebf\u7167\u5c04\u66f4\u52a0\u654f\u611f\uff0c\u663c\u591c\u8282\u5f8b\u76f8\u4f4d\u540e\u79fb\u7684\u66f4\u4e25\u91cd\uff0c\u6240\u4ee5\u5f00\u59cb\u7761\u5f97\u665a\uff0c\u5374\u5bf9\u65e9\u4e0a\u5149\u7ebf\u7684\u654f\u611f\u6027\u6ca1\u6709\u592a\u5927\u53d8\u5316\uff0c\u6240\u4ee5\u603b\u4f53\u7761\u5f97\u66f4\u665a\u4e86\u3002<\/p>\n<p>\u5bf9\u7761\u7720\u9a71\u52a8\u529b\u7684\u62b5\u6297\u589e\u52a0\uff0c\u548c\u665a\u4e0a\u5149\u7ebf\u4f7f\u7761\u7720\u76f8\u4f4d\u540e\u79fb\u7684\u654f\u611f\u589e\u52a0\uff0c\u5171\u540c\u9020\u6210\u4e86\u5e74\u8f7b\u4eba\u7761\u7720\u53d8\u665a\u7684\u666e\u904d\u73b0\u8c61\u3002\u8fd9\u662f\u5728\u5065\u5eb7\u7684\u60c5\u51b5\u4e0b\u3002<\/p>\n<p>\u8fd8\u6709\u4e00\u79cd\u4e0d\u5065\u5eb7\u7684\u60c5\u51b5\uff0c\u53eb\u505a\u7761\u7720\u76f8\u4f4d\u540e\u79fb\u7efc\u5408\u5f81\uff0c\u987e\u540d\u601d\u4e49\uff0c\u7761\u7720\u76f8\u4f4d\u5411\u540e\u79fb\u52a8\uff0c\u800c\u4e14\u79fb\u52a8\u7684\u5e45\u5ea6\u5df2\u7ecf\u5230\u4e86\u75c5\u75c7\u7684\u7a0b\u5ea6\u3002\u8fd9\u662f\u4e00\u79cd\u6162\u6027\u7761\u7720\u7d0a\u4e71\uff0c\u60a3\u8005\u4e00\u822c\u665a\u7761\u665a\u8d77\u975e\u5e38\u4e25\u91cd\uff0c\u6709\u7684\u4eba\u8981\u5230\u5929\u4eae\u624d\u80fd\u5165\u7761\uff0c\u65e9\u6668\u96be\u4ee5\u8d77\u5e8a\u3002\u8fd9\u79cd\u7efc\u5408\u5f81\u5728\u4eba\u7fa4\u4e2d\u7684\u53d1\u75c5\u7387\u662f0.15%\uff0c\u5927\u7ea62000\u4e2a\u4eba\u91cc\u6709\u4e09\u4e2a\uff0c\u4f46\u5728\u9752\u5c11\u5e74\u4e2d\u67097%\uff0c\u4e5f\u5c31\u662f\u8bf4\u4e0d\u523050\u4e2a\u9752\u5c11\u5e74\u91cc\u5c31\u67093\u4e2a\u3002\u8fd9\u4e5f\u662f\u5bfc\u81f4\u5e74\u8f7b\u4eba\u665a\u7761\u7684\u539f\u56e0\u4e4b\u4e00\u3002<\/p>\n<p>\u7136\u540e\u624d\u662f\u5fc3\u7406\u56e0\u7d20\u3002<\/p>\n<p>\u5982<a href=\"https:\/\/www.zhihu.com\/people\/mon1st\/answers\">Mon1st<\/a>\u6240\u8bf4\uff0c\u7126\u8651\u60c5\u7eea\u5bf9\u7761\u7720\u6709\u5f88\u5927\u7684\u5f71\u54cd\uff0c\u65e0\u8bba\u662f\u5bf9\u5de5\u4f5c\u5b66\u4e60\u3001\u5bf9\u672a\u6765\u8fd8\u662f\u5bf9\u5931\u7720\u7684\u7126\u8651\uff0c\u90fd\u4f1a\u5f71\u54cd\u5165\u7761\uff0c\u8ba9\u5165\u7761\u65f6\u95f4\u540e\u5ef6\u3002\u4e0d\u8fc7\u4ece\u8fdb\u5165\u9752\u6625\u671f\u5f00\u59cb\uff0c\u5230\u8fdb\u5165\u8001\u5e74\u4e4b\u524d\uff0c\u8f83\u9ad8\u7684\u7126\u8651\u7a0b\u5ea6\u662f\u4e00\u76f4\u4f34\u968f\u6211\u4eec\u7684\uff0c\u5e74\u8f7b\u65f6\u7684\u5b66\u4e60\u793e\u4ea4\u3001\u8fdb\u5165\u793e\u4f1a\u540e\u7684\u5de5\u4f5c\u793e\u4ea4\u3001\u4e2d\u5e74\u5371\u673a\u3001\u517b\u5bb6\u7cca\u53e3\uff0c\u9000\u4f11\u89c4\u5212\uff0c\u5f88\u96be\u8bf4\u54ea\u4e2a\u5e74\u9f84\u9636\u6bb5\u7684\u7126\u8651\u66f4\u4e25\u91cd\u3002\u6240\u4ee5\u4e3a\u4ec0\u4e48\u5e74\u7eaa\u8f7b\u7684\u65f6\u5019\u665a\u7761\uff0c\u5e74\u7eaa\u5927\u4e86\u5c31\u4e0d\u665a\u7761\uff0c\u7126\u8651\u7684\u5fc3\u7406\u4f5c\u7528\u5bf9\u665a\u7761\u7684\u5f71\u54cd\u53ef\u80fd\u4e0d\u7b97\u5f88\u5927\uff08\u5728\u4e0d\u540c\u5e74\u9f84\u6bb5\u4e4b\u95f4\u76f8\u6bd4\uff09\u3002<\/p>\n<p>\u5176\u5b9e\u5bf9\u665a\u7761\u7684\u5fc3\u7406\u7814\u7a76\u76ee\u524d\u8fd8\u5f88\u5c11\u30022014\u5e74\u8377\u5170\u7684Floor Kroese\u63d0\u51fa\u4e86\u201c\u665a\u7761\u62d6\u5ef6\u75c7\u201d\uff08Bedtime procrastination\uff09\u7684\u6982\u5ff5[3]\u3002\u4ed6\u8ba4\u4e3a\u73b0\u5728\u7684\u5f88\u591a\u4eba\u7684\u665a\u7761\u73b0\u72b6\u662f\u4e00\u79cd\u62d6\u5ef6\u75c7\uff0c\u5728\u5e76\u6ca1\u6709\u5916\u754c\u963b\u529b\u7684\u60c5\u51b5\u4e0b\uff0c\u4e0d\u80fd\u6309\u81ea\u5df1\u539f\u5148\u7684\u610f\u613f\u4e0a\u5e8a\u7761\u89c9\u3002<\/p>\n<p>Floor Kroese\u8ba4\u4e3a\uff0c\u65e9\u7761\u548c\u5065\u5eb7\u996e\u98df\u3001\u8fd0\u52a8\u5065\u8eab\u7c7b\u4f3c\u3002\u6211\u4eec\u90fd\u77e5\u9053\u5065\u5eb7\u996e\u98df\u5bf9\u8eab\u4f53\u597d\uff0c\u4f46\u603b\u662f\u5fcd\u4e0d\u4f4f\u53bb\u5403\u9ad8\u70ed\u91cf\u98df\u7269\uff1b\u8fd0\u52a8\u5065\u8eab\u4e5f\u5bf9\u8eab\u4f53\u597d\uff0c\u4f46\u8d56\u5728\u6c99\u53d1\u4e0a\u770b\u624b\u673a\u4e00\u822c\u66f4\u6709\u5438\u5f15\u529b\u3002\u65e9\u7761\u8ddf\u8fd9\u4e24\u8005\u7c7b\u4f3c\uff0c\u7ed3\u679c\u5bf9\u6211\u4eec\u6709\u597d\u5904\uff0c\u4f46\u9700\u8981\u653e\u5f03\u4e00\u5b9a\u7a0b\u5ea6\u7684\u8212\u9002\u751f\u6d3b\u3002<\/p>\n<p>\u65e2\u7136\u662f\u62d6\u5ef6\u75c7\uff0c\u5c31\u548c\u81ea\u6211\u63a7\u5236\u6709\u5173\u3002Floor Kroese\u57282014\u5e74\u7684\u5c0f\u89c4\u6a21\u5b9e\u9a8c\uff0c\u548c2016\u5e74\u7684\u5927\u89c4\u6a21\u5b9e\u9a8c\u91cc\u90fd\u53d1\u73b0\uff0c\u81ea\u6211\u63a7\u5236\u80fd\u529b\u8d8a\u4f4e\uff0c\u5c31\u8d8a\u5bb9\u6613\u6709\u665a\u7761\u62d6\u5ef6\u75c7\u3002\u4e5f\u8bb8\u81ea\u63a7\u80fd\u529b\u8d8a\u4f4e\u7684\u4eba\uff0c\u6216\u8005\u5f53\u4e00\u4e2a\u4eba\u81ea\u63a7\u80fd\u529b\u8d8a\u4f4e\u7684\u65f6\u5019\uff0c\u8d8a\u5bb9\u6613\u665a\u7761\u3002\u8003\u8651\u5230\u81ea\u63a7\u80fd\u529b\u9700\u8981\u4eba\u4f53\u80fd\u91cf\u7684\u6d88\u8017[4]\uff0c\u8fd9\u5c31\u4e3a\u5f88\u591a\u4eba\u611f\u89c9\u7684\u201c\u820d\u4e0d\u5f97\u7ed3\u675f\u8fd9\u4e00\u5929\u201d\u63d0\u4f9b\u4e86\u67d0\u79cd\u5408\u7406\u7684\u89e3\u91ca\uff1a<b>\u73b0\u4ee3\u5e74\u8f7b\u4eba\u5b66\u4e60\u5de5\u4f5c\u5a31\u4e50\u7684\u65f6\u95f4\u8fc7\u957f--&gt;\u665a\u4e0a\u65f6\u80fd\u91cf\u6d88\u8017\u8fc7\u591a--&gt;\u81ea\u63a7\u80fd\u529b\u964d\u4f4e--&gt;\u4e3a\u8eab\u4f53\u5065\u5eb7\u800c\u653e\u5f03\u5a31\u4e50\u7684\u610f\u613f\u964d\u4f4e--&gt;\u665a\u7761\u3002<\/b><\/p>\n<p>\u603b\u800c\u8a00\u4e4b\uff0c\u5e74\u8f7b\u4eba\u665a\u7761\u662f\u751f\u7406\u548c\u5fc3\u7406\u56e0\u7d20\u5171\u540c\u4f5c\u7528\u7684\u7ed3\u679c\uff0c\u5176\u4e2d\u5f88\u53ef\u80fd\u751f\u7406\u56e0\u7d20\uff08\u5bf9\u7761\u7720\u9a71\u52a8\u529b\u7684\u62b5\u6297\u589e\u52a0\uff0c\u548c\u665a\u4e0a\u5149\u7ebf\u4f7f\u7761\u7720\u76f8\u4f4d\u540e\u79fb\u7684\u654f\u611f\u589e\u52a0\uff09\u5360\u4e86\u5f88\u5927\u4f5c\u7528\uff0c\u5fc3\u7406\u56e0\u7d20\u7684\u7814\u7a76\u8fd8\u5f88\u5c11\uff0c\u81ea\u63a7\u80fd\u529b\u4f4e\u662f\u76ee\u524d\u5df2\u77e5\u7684\u9020\u6210\u665a\u7761\u7684\u56e0\u7d20\u4e4b\u4e00\u3002<\/p>\n<p><\/p>\n<p>\u53c2\u8003\u6587\u732e\uff1a<\/p>\n<ol>\n<li>Hagenauer, Megan Hastings, et al. \"Adolescent changes in the homeostatic and circadian regulation of sleep.\" Developmental neuroscience 31.4 (2009): 276-284.<\/li>\n<li>Carskadon, Mary A., Christine Acebo, and Oskar G. Jenni. \"Regulation of adolescent sleep: implications for behavior.\" Annals of the New York Academy of Sciences 1021.1 (2004): 276-291.<\/li>\n<li>Kroese, Floor M., et al. \"Bedtime procrastination: Introducing a new area of procrastination.\" Frontiers in psychology 5 (2014).<\/li>\n<li>Gailliot, Matthew T., et al. \"Self-control relies on glucose as a limited energy source: willpower is more than a metaphor.\" Journal of personality and social psychology 92.2 (2007): 325. <\/li>\n<\/ol>\n<h2>\u56de\u7b54\u4f5c\u8005\uff1a\u58f9\u5fc3\u7406\u5b66\u5802<\/h2>\n<p>\u592a\u957f\u4e0d\u770b\u7248\u4e4b\u77ed\u89c6\u9891\u300c\u4e00\u5206\u949f\u5fc3\u7406\u5b66\u300d\uff1a<\/p>\n<p><a data-lens-id=\"1034141285103341568\" data-name=\"\u4e3a\u4ec0\u4e48\u591c\u732b\u5b50\u90a3\u4e48\u591a\uff1f\" data-poster=\"https:\/\/pic1.zhimg.com\/v2-1648580a764449323007b723c8a93ad0.jpg\" data-video-id=\"\" data-video-playable=\"true\" href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/www.zhihu.com\/video\/1034141285103341568\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/pic1.zhimg.com\/v2-1648580a764449323007b723c8a93ad0.jpg\"><span><span>\u4e3a\u4ec0\u4e48\u591c\u732b\u5b50\u90a3\u4e48\u591a\uff1f<span><\/span><span><\/span><\/span><span><span><\/span>https:\/\/www.zhihu.com\/video\/1034141285103341568<\/span><\/span><\/img><\/a><\/p>\n<p><\/p>\n<p>---------------------------\u6211\u662f\u5e72\u8d27\u7684\u5206\u754c\u7ebf---------------------------<\/p>\n<p><\/p>\n<p>\u9898\u4e3b\u53d1\u73b0\u4e86\u4e00\u4e2a\u975e\u5e38\u5178\u578b\uff0c\u5ba2\u89c2\u4e14\u666e\u904d\u5b58\u5728\u7684\u73b0\u8c61\u2014\u2014\u4eba\u4eec\u666e\u904d\u300c\u559c\u6b22\u300d\u665a\u7761\u3002<\/p>\n<p>\u697c\u4e0a\u5f88\u591a\u77e5\u53cb\u4ece\u5404\u79cd\u4eba\u4eec\u7684\u751f\u6d3b\u4e60\u60ef\u4e2d\u603b\u7ed3\u4e86\u300c\u4eba\u4eec\u559c\u6b22\u665a\u7761\u300d\u7684\u539f\u56e0\uff0c\u603b\u7ed3\u4e0b\u6765\u5305\u542b\uff1a<\/p>\n<ul>\n<li>l \u5a31\u4e50\u6d3b\u52a8<\/li>\n<li>l \u73a9\u624b\u673a\u5bfc\u81f4\u7684\u5149\u7167<\/li>\n<li>l 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