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decoding=\"async\" data-src=\"https:\/\/pic1.zhimg.com\/50\/v2-21b4d840180c89745242f661f3e9feb3_720w.jpg?source=1def8aca\" src=\"https:\/\/pic1.zhimg.com\/50\/v2-21b4d840180c89745242f661f3e9feb3_720w.jpg?source=1def8aca\"><\/p>\n<p>\u5f71\u54cd\u7684\u56e0\u7d20\u56e0\u4eba\u800c\u5f02\uff0c\u4f46\u662f\u5982\u679c\u7ed3\u5408\u79d1\u5b66\u6765\u8bf4\u5177\u4f53\u6709\u4ee5\u4e0b\u51e0\u70b9\u3002<\/p>\n<h2>\u6708\u4eae\u4e0d\u7761\u6211\u4e0d\u7761\uff0c\u5bfc\u81f4\u6e05\u9192\u7684\u4e3b\u8981\u56e0\u7d20\u5c31\u8fd9\u4e24\u70b9<\/h2>\n<p>\u54b1\u4eec\u5165\u7761\u65f6\u95f4\u9010\u6e10\u53d8\u7684\u8d8a\u6765\u8d8a\u665a\uff0c\u71ac\u591c\u4e00\u65f6\u723d\uff0c\u4e00\u76f4\u71ac\u591c\u4e00\u76f4\u723d\uff0c\u6708\u4eae\u4e0d\u7761\u6211\u4e0d\u7761\uff0c\u71ac\u591c\u6211\u6392\u7b2c\u4e00\u4f4d\u3002\u76f8\u4fe1\u71ac\u8fc7\u591c\u7684\u670b\u53cb\u90fd\u4f1a\u6709\u4f53\u4f1a\uff0c\u6709\u65f6\u5019\u9519\u8fc7\u4e86\u7761\u89c9\u65f6\u95f4\uff0c\u597d\u50cf\u8fd8\u8d8a\u6765\u8d8a\u7cbe\u795e\u4e86\uff08\u4e0a\u9762\u7684\u6f2b\u753b\u4eff\u4f5b\u5728\u6211\u5bb6\u88c5\u4e86\u6444\u50cf\u5934\u4f3c\u7684\uff09\u3002\u5176\u5b9e\u4e0d\u4ec5\u6709\u751f\u7406\u56e0\u7d20\u5f71\u54cd\u8fd8\u6709\u5f88\u591a\u975e\u751f\u7406\u56e0\u7d20\uff0c\u5177\u4f53\u603b\u7ed3\u5982\u4e0b\uff1a<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-965a0b8a31b00850715309369e47c428_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-965a0b8a31b00850715309369e47c428_720w.jpg?source=1def8aca\"\/><figcaption>\u592a\u957f\u4e0d\u770b\u7248<\/figcaption><h3>\u25ce\u4e0d\u6613\u5bdf\u89c9\u7684\u751f\u7406\u56e0\u7d20\uff0c\u6b63\u5728\u5f71\u54cd\u4f60\u7684\u7761\u7720\u8282\u5f8b<\/h3>\n<p>\u9996\u5148\u4ece\u8eab\u4f53\u51fa\u53d1\uff0c\u663c\u591c\u8282\u5f8b\u662f\u751f\u7269\u957f\u671f\u8fdb\u5316\u7684\u7ed3\u679c\uff0c\u80fd\u8ba9\u751f\u7269\u4f53\u9002\u5e94\u73af\u5883\u53d8\u5316\u5e76\u8c03\u8282\u751f\u7406\u6d3b\u52a8\uff0c\u800c\u7761\u7720\u7684\u53d1\u751f\u5c31\u53d7\u5230\u663c\u591c\u8282\u5f8b\u8c03\u63a7\u3002\u7cbe\u7ec6\u7684\u8c03\u63a7\u4f7f\u7761\u7720\u89c9\u9192\u6709\u89c4\u5f8b\u7684\u4ea4\u66ff\u8f6c\u6362\uff0c\u4ee5\u786e\u4fdd\u673a\u4f53\u83b7\u5f97\u9002\u5f53\u7684\u4f11\u606f\uff0c\u6062\u590d\u80fd\u91cf\u4f9b\u7ed9\u3002\u5f53\u8fd9\u4e00\u8282\u5f8b\u53d1\u751f\u7d0a\u4e71\u65f6\uff0c\u673a\u4f53\u5c06\u542f\u52a8\u53e6\u4e00\u7a33\u6001\u673a\u5236\u8fdb\u884c\u8c03\u8282\uff0c\u6bd4\u5982\u957f\u65f6\u95f4\u7684\u89c9\u9192\uff0c\u4f1a\u5bfc\u81f4\u968f\u540e\u7684\u7761\u7720\u52a0\u957f\u52a0\u6df1\uff0c\u4ee5\u786e\u4fdd\u673a\u4f53\u7684\u6062\u590d\u3002<\/p>\n<h3>\u25ce\u88ab\u71ac\u591c\u5e72\u6270\u7684\u751f\u7269\u949f<\/h3>\n<p>\u4e0d\u7ba1\u662f\u5355\u7ec6\u80de\u751f\u7269\u8fd8\u662f\u4eba\u7c7b\uff0c\u6240\u6709\u7684\u751f\u7269\u51e0\u4e4e\u90fd\u6709\u663c\u591c\u8282\u5f8b\u65f6\u949f\uff0c\u4e5f\u5c31\u662f\u751f\u7269\u949f\uff0c\u5b83\u8c03\u63a7\u7761\u7720-\u89c9\u9192\u5468\u671f\uff0c\u71ac\u591c\u53ef\u80fd\u5e72\u6270\u8fd9\u4e00\u5468\u671f\uff0c\u5bfc\u81f4\u7761\u7720-\u89c9\u9192\u8282\u5f8b\u7d0a\u4e71\uff0c\u4ea7\u751f\u5728\u6df1\u591c\u66f4\u4e3a\u6e05\u9192\u7684\u72b6\u6001\uff0c\u751f\u7269\u949f\u4e2d\u67a2\u4f4d\u4e8e\u4e0b\u4e18\u8111\u89c6\u4e0a\u6838\uff0c\u76ee\u524d\u5df2\u53d1\u73b0\u4e0e\u7761\u7720\u969c\u788d\u76f8\u5173\u7684\u751f\u7269\u949f\u57fa\u56e0\uff0c\u5305\u62ec Clock\u3001Bmal1\u3001Cry\u3001Per \u7b49\u57fa\u56e0<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"1\" data-text=\"The research progress on bioclock genes and sleep disorders. Prac J Med &amp;Pharm.2018,35(5):455-457.\" data-url=\"\">[1]<\/sup>\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-38bd428d834a279e49ea6b0a42b09e04_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-38bd428d834a279e49ea6b0a42b09e04_720w.jpg?source=1def8aca\"\/><\/p>\n<p><b>\u5185\u6e90\u6027\u4ee3\u8c22\u7269\u4f1a\u4ecb\u5bfc\u7761\u7720\u8c03\u8282\u7684\u6539\u53d8\uff0c\u7b80\u5355\u7684\u8bf4\uff0c\u5c31\u662f\u80fd\u91cf\u592a\u591a\u6ca1\u88ab\u6d88\u8017\uff0c\u5c31\u4f1a\u7761\u4e0d\u7740\u3002<\/b>\u89c9\u9192\u65f6\u8111\u5185\u4ee3\u8c22\u7387\u9ad8\uff0c\u4ee3\u8c22\u4ea7\u7269\u6c34\u5e73\u5347\u9ad8\uff0c\u968f\u7740\u89c9\u9192\u6301\u7eed\u65f6\u95f4\u7684\u5ef6\u957f\uff0c\u4ee3\u8c22\u4ea7\u7269\u9010\u6e10\u7d2f\u79ef\uff0c\u8fbe\u5230\u4e34\u754c\u6c34\u5e73\u65f6\uff0c\u6291\u5236\u89c9\u9192\u795e\u7ecf\u5143\uff0c\u4fc3\u8fdb\u89c9\u9192\u5411\u7761\u7720\u7684\u8f6c\u6362\uff0c\u542f\u52a8\u7761\u7720\u3002\u800c\u4ee3\u8c22\u4ea7\u7269\u5bf9\u89c9\u9192\u795e\u7ecf\u5143\u7684\u6291\u5236\uff0c\u540c\u65f6\u5bfc\u81f4\u4e86\u81ea\u8eab\u751f\u6210\u7387\u964d\u4f4e\uff0c\u81f4\u4f7f\u5176\u6c34\u5e73\u9010\u6e10\u6062\u590d\u81f3\u57fa\u7840\u6c34\u5e73\uff0c\u89e3\u9664\u5bf9\u89c9\u9192\u795e\u7ecf\u5143\u7684\u6291\u5236\uff0c\u4fc3\u8fdb\u89c9\u9192\u7684\u53d1\u751f\u3002<\/p>\n<p>\u56e0\u6b64\uff0c\u5f53\u4ee3\u8c22\u4ea7\u7269\u5728\u7ec6\u80de\u6c34\u5e73\u7684\u7a33\u6001\u5e73\u8861\uff0c\u5f71\u54cd\u4e86\u52a8\u7269\u6574\u4f53\u6c34\u5e73\u7684\u884c\u4e3a\u8868\u73b0\uff0c\u662f\u542f\u52a8\u7761\u7720\u7684\u4e3b\u8981\u56e0\u7d20\uff0c\u5176\u4e2d\u817a\u82f7\uff08ATP\u7684\u4ee3\u8c22\u4ea7\u7269\uff09\u662f\u516c\u8ba4\u7684\u7761\u7720\u8c03\u8282\u56e0\u5b50<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"2\" data-text=\"Neurobiological mechanisms for the regulation of mammalian sleep-wake behavior: reinterpretation of historical evidence and inclusion of contemporary cellular and molecular evidence. Neurosci Biobehav Rev,2007,31: 775-824\uff0e\" data-url=\"\">[2]<\/sup>\uff0c\u6211\u4eec\u559d\u5496\u5561\u4e4b\u6240\u4ee5\u80fd\u63d0\u795e\u4e5f\u548c\u8fd9\u949f\u7269\u8d28\u6709\u5173\u3002\u5728\u71ac\u591c\u65f6\uff0c\u5927\u8111\u662f\u4e0d\u65ad\u6d88\u8017\u80fd\u91cf\u7684\uff0c\u80fd\u91cf\u4ee3\u8c22\u4ea7\u7269\u817a\u82f7\u7684\u7d2f\u79ef\u53ef\u770b\u4f5c\u662f\u5927\u8111\u80fd\u91cf\u6d88\u8017\u589e\u591a\u7684\u4fe1\u53f7\uff0c\u5982\u679c\u767d\u5929\u4f11\u606f\u592a\u591a\uff08\u5348\u89c9\u6216\u8005\u6ca1\u600e\u4e48\u6d3b\u52a8\uff09\u3001\u559d\u4e86\u5496\u5561\u90fd\u4f1a\u7f13\u89e3\u5185\u6e90\u6027\u4ee3\u8c22\u7269\u7684\u79ef\u7d2f\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pica.zhimg.com\/50\/v2-b1e34cc299e09bd3b34bf833c18be374_720w.jpg?source=1def8aca\" src=\"https:\/\/pica.zhimg.com\/50\/v2-b1e34cc299e09bd3b34bf833c18be374_720w.jpg?source=1def8aca\"\/><\/p>\n<h3>\u25ce\u5149\u7ebf\u3001\u5de5\u4f5c\u4e60\u60ef\u7b49\u90fd\u5728\u5f71\u54cd\u6211\u4eec\u7684\u4f53\u6db2-\u795e\u7ecf\u8c03\u8282<\/h3>\n<p>\u6211\u4eec\u7684\u8eab\u4f53\u6d3b\u52a8\u65f6\u523b\u8868\uff0c\u4f1a\u548c\u5916\u754c\u7684\u5149\u7ebf\u4fe1\u53f7\u4fdd\u6301\u4e00\u81f4\uff0c\u5149\u7167\u662f\u51b3\u5b9a\u8282\u5f8b\u7684\u91cd\u8981\u56e0\u7d20\uff0c\u8fd9\u91cc\u4e5f\u5305\u62ec\u624b\u673a\u5c4f\u5e55\u7684\u84dd\u5149\u3002\u673a\u4f53\u6fc0\u7d20\u6c34\u5e73\u968f\u7740\u5149\u7167\u800c\u53d8\u5316\uff0c\u591c\u665a\u8eab\u4f53\u4f1a\u5f00\u59cb\u5206\u6ccc\u892a\u9ed1\u7d20\u6765\u5e2e\u52a9\u5165\u7761\uff0c\u81f3\u6b21\u65e5\u65e9\u4e0a\u892a\u9ed1\u7d20\u505c\u6b62\u5206\u6ccc\uff0c\u76ae\u8d28\u9187\u6c34\u5e73\u5347\u9ad8\uff0c\u8eab\u4f53\u9010\u6e10\u6e05\u9192\u3002\u800c\u7761\u7720-\u89c9\u9192\u65f6\u76f8\u5ef6\u8fdf\u969c\u788d\u7684\u60a3\u8005\u957f\u65f6\u95f4\u665a\u7761\u665a\u8d77\uff0c\u4f7f\u5f97\u7761\u7720-\u89c9\u9192\u7684\u6b63\u5e38\u5468\u671f\u88ab\u4e25\u91cd\u7834\u574f\uff0c\u4e5f\u4e25\u91cd\u5f71\u54cd\u4e86\u751f\u6d3b\u8282\u594f\u3002<\/p>\n<p>\u5b9e\u9a8c\u5ba4\u5f3a\u5236\u6027\u7684\u663c\u591c\u8282\u5f8b\u53bb\u540c\u6b65\u5316\u6216\u7761\u7720\u5265\u593a\uff0c\u4ee5\u53ca\u771f\u5b9e\u7684\u5012\u73ed\u7ecf\u5386\uff0c\u90fd\u4f1a\u5f15\u8d77\u4f53\u5185\u6fc0\u7d20\u3001\u4ee3\u8c22\u4ea7\u7269\u3001\u7ec6\u80de\u56e0\u5b50\u7b49\u7684\u6539\u53d8<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"3\" data-text=\"Influence of sleep deprivation and circadian misalignment on cortisol, inflammatory markers, and cytokine balance. Brain, Behavior, and Immunity, 2015, 47: 24-34.\" data-url=\"\">[3]<\/sup>\u30022012\u5e74\uff0c\u4e00\u7bc7\u53d1\u8868\u5728\u300a Chronobiology International\u300b\u6742\u5fd7\u7684\u6587\u7ae0\uff0c\u901a\u8fc7\u5bf9\u68c0\u51fa\u4e0e\u672a\u68c0\u51fa\u5012\u73ed\u76f8\u5173\u7761\u7720\u969c\u788d\uff08SWSD\uff09\u7684\u591c\u73ed\u5de5\u4eba\u8fdb\u884c\u6697\u5149\u542f\u52a8\u892a\u9ed1\u7d20\u5206\u6ccc\uff08DLMO\uff1b\u8be5\u6307\u6807\u4e3a\u663c\u591c\u8282\u5f8b\u7684\u65f6\u76f8\u6807\u8bb0\uff0c\u4e0e\u5931\u7720\u7a0b\u5ea6\u663e\u8457\u76f8\u5173\uff09\u7684\u65f6\u95f4\u7684\u5bf9\u6bd4\uff0c\u53d1\u73b0\u5206\u6ccc\u65f6\u95f4\u4e0a\u5b58\u5728\u663e\u8457\u5dee\u5f02\uff0cSWSD\u7ec4\u7684DLMO\u65f6\u95f4\u4e3a20\uff1a42\u00b12.21 h\uff0c\u5bf9\u7167\u7ec4\u5219\u4e3a\u51cc\u666804\uff1a42\u00b13.25 h\uff0c\u53ef\u89c1SWSD\u5de5\u4eba\u4e0e\u6b63\u5e38\u4eba\u7684\u8282\u5f8b\u65f6\u76f8\u76f8\u4eff\uff0c\u4ed6\u4eec\u7684\u5185\u6e90\u6027\u751f\u7269\u949f\u6ca1\u80fd\u9002\u5e94\u591c\u73ed\u7684\u4f5c\u606f\u5b89\u6392\uff0c\u800c\u672a\u68c0\u51faSWSD\u5de5\u4eba\u7684\u663c\u591c\u8282\u5f8b\u6709\u660e\u663e\u7684\u751f\u7406\u6027\u5ef6\u8fdf\uff0c\u8fd9\u7c7b\u4eba\u80fd\u66f4\u597d\u5730\u9002\u5e94\u591c\u73ed\u9020\u6210\u7684\u5e94\u6fc0<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"4\" data-text=\"Circadian phase, sleepiness, and light exposure assessment in night workers with and without shift work disorder. Chronobiology international 2012 Aug;29(7):928-936.\" data-url=\"\">[4]<\/sup>\u3002<\/p>\n<p>\u56e0\u6b64\uff0c\u957f\u65f6\u95f4\u71ac\u591c\u53ef\u80fd\u6e1b\u5c11\u6df1\u5ea6\u7761\u7720\uff0c\u5728\u7ecf\u5386\u4e00\u6bb5\u65f6\u95f4\u7684\u4e60\u60ef\u540e\uff0c\u4f53\u5185\u7684\u9002\u5e94\u673a\u5236\u53ef\u80fd\u8ba9\u4eba\u611f\u5230\u77ed\u6682\u7684\u6e05\u9192\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-b894b9e8e9cef5859d017695fa468b43_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-b894b9e8e9cef5859d017695fa468b43_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-57bdb0f2c28606470e644faabc5b2e84_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-57bdb0f2c28606470e644faabc5b2e84_720w.jpg?source=1def8aca\"\/><\/p>\n<h3>\u25ce<b>\u53c8\u7d2f\u53c8\u7cbe\u795e\u7684\u611f\u89c9\uff0c\u71ac\u591c\u4e5f\u4f1a\u523a\u6fc0\u591a\u5df4\u80fa\u7684\u5206\u6ccc\u3002<\/b><\/h3>\n<p>\u5728\u67d0\u67d0\u51b3\u8d5b\u76f4\u64ad\u524d\u591c\u3001\u5728\u6df1\u591c\u7684\u9152\u5427\uff0c\u60f3\u5fc5\u5f88\u591a\u4eba\u90fd\u4f53\u9a8c\u8fc7\u90a3\u79cd\u53c8\u7d2f\u53c8\u7cbe\u795e\u7684\u611f\u89c9\u3002\u591a\u5df4\u80fa\u662f\u91cd\u8981\u7684<span>\u795e\u7ecf\u9012\u8d28<\/span>\uff0c\u8fc7<span>\u76f4\u63a5<\/span>\u523a\u6fc0\u5927\u8111\u591a\u5df4\u80fa\u901a\u8def\uff0c\u8bb8\u591a\u52a8\u7269\u90fd\u4f1a\u611f\u53d7\u5230\u6109\u60a6\uff0c\u4e14\u613f\u610f\u4e3a\u4e86\u5f97\u5230\u6109\u60a6\u611f\u505a\u4e8b\uff0c\u56e0\u6b64<b>\u591a\u5df4\u80fa\u4e0e\u5b66\u4e60\u3001\u884c\u4e3a\u589e\u5f3a\u3001\u6574\u5408<span>\u611f\u89c9-\u52a8\u4f5c\u5173\u7cfb<\/span>\u5bc6\u5207\u76f8\u5173\uff0c\u5e26\u7ed9\u6211\u4eec\u5feb\u611f\u548c\u6ee1\u8db3\u611f\u3002<\/b>2023\u5e74\u4e00\u9879\u7531\u7f8e\u56fd\u897f\u5317\u5927\u5b66\u56e2\u961f\u901a\u8fc7\u5bf9\u6025\u6027\u7761\u7720\u5265\u593a\u7684\u5c0f\u9f20\u8fdb\u884c\u7684\u7814\u7a76\u53d1\u73b0<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"5\" data-text=\"Dopamine pathways mediating affective state transitions after sleep loss[J]. Neuron, 2023.\" data-url=\"\">[5]<\/sup>\uff0c\u88ab\u5265\u593a\u4e86\u7761\u7720\u7684\u5c0f\u9f20\u53d8\u5f97\u6709\u70b9\u4ea2\u594b\uff0c\u5f00\u59cb\u53d8\u73b0\u5f97\u8fc7\u5ea6\u6d3b\u8dc3\uff0c\u901a\u8fc7\u68c0\u6d4b\uff0c\u5c0f\u9f20\u6838\u56e2\u3001\u524d\u6263\u5e26\u76ae\u5c42\u548c\u4e0b\u4e18\u8111\u533a\u57df\u7684\u591a\u5df4\u80fa\u91ca\u653e\u663e\u8457\u589e\u52a0\uff0c\u7a81\u89e6\u53ef\u5851\u6027\u4e5f\u589e\u5f3a\u4e86\uff0c\u8bc1\u660e\u4e86\u77ed\u6682\u7684\u7761\u7720\u5265\u593a\u53ef\u5f15\u8d77\u591a\u5df4\u80fa\u5728\u5927\u8111\u4e2d\u7684\u5e7f\u6cdb\u8c03\u8282\u3002<b>\u56e0\u6b64\u4e00\u71ac\u591c\uff0c\u4f53\u5185\u7684\u591a\u5df4\u80fa\u6d53\u5ea6\u5c31\u4f1a\u4e0a\u5347\uff0c\u4e5f\u7ed9\u673a\u4f53\u5e26\u6765\u4e86\u77ed\u6682\u7684\u6e05\u9192\u3002<\/b><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-dc8cc51a21b84e002a971bfa52c3d2a3_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-dc8cc51a21b84e002a971bfa52c3d2a3_720w.jpg?source=1def8aca\"\/><\/p>\n<p>\u6b64\u5916\uff0c\u71ac\u591c\u8fd8\u4f1a\u51cf\u5c11\u7626\u7d20\u5206\u6ccc\uff0c\u589e\u52a0\u4fc3\u98df\u6b32\u56e0\u5b50\u5206\u6ccc\uff0c\u52a0\u91cd\u9965\u997f\u611f\uff0c\u63d0\u9ad8\u98df\u6b32\uff0c\u5c24\u5176\u504f\u597d\u9ad8\u70ed\u91cf\u7684\u98df\u7269\uff0c\u8fd9\u4e5f\u662f\u71ac\u591c\u71ac\u7740\u71ac\u7740\u5c31\u997f\u4e86\u7684\u539f\u56e0<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"6\" data-text=\"Sleep curtailmentin healthy young men is associated with decreased leptin levelselevated ghrelin levels and increased hunger and appetite[J].Ann Int Med,2004,141;846-850.\" data-url=\"\">[6]<\/sup>\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-2d3e1be6d6dc2bad2b8e572a03155c34_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-2d3e1be6d6dc2bad2b8e572a03155c34_720w.jpg?source=1def8aca\"\/><\/p>\n<h3><b>2. \u975e\u751f\u7406\u56e0\u7d20\uff1a\u5f53\u71ac\u591c\u7684<\/b>\u81ea\u7531\u53d8\u6210\u4e60\u60ef\u7684\u62d6\u5ef6<\/h3>\n<p>\u5f88\u591a\u4eba\u71ac\u591c\uff0c\u5c31\u662f\u60f3\u901a\u8fc7\u5ef6\u957f\u591c\u751f\u6d3b\u5f25\u8865\u767d\u5929\u65e0\u6cd5\u83b7\u5f97\u7684\u79c1\u4eba\u7a7a\u95f4\uff0c\u4e0d\u7ba1\u662f\u4e3b\u52a8\u8fd8\u662f\u88ab\u52a8\uff0c\u6211\u4eec\u90fd\u53ef\u4ee5\u79f0\u4e4b\u4e3a\u7761\u7720\u62d6\u5ef6\u75c7\uff0c\u81ea\u63a7\u80fd\u529b\u4e0d\u8db3\u662f\u7761\u7720\u62d6\u5ef6\u884c\u4e3a\u4ea7\u751f\u7684\u6700\u4e3b\u8981\u7684\u539f\u56e0\u3002\u7814\u7a76\u663e\u793a\uff0c\u767d\u5929\u62d2\u7edd\u8fc7\u66f4\u591a\u8bf1\u60d1\u7684\u4eba\u66f4\u503e\u5411\u4e8e\u5728\u7761\u524d\u653e\u7eb5\u81ea\u5df1\uff0c\u4ece\u800c\u63a8\u8fdf\u7761\u7720<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"7\" data-text=\"Too depleted to turn in: the relevance of end-of-the-day resource depletion for reducing bedtime procrastination. Frontiers in Psychology, 9, 1-7.\" data-url=\"\">[7]<\/sup>\u3002\u6362\u53e5\u8bdd\u8bf4\uff0c\u7d27\u5f20\u7684\u767d\u5929\u5df2\u7ecf\u6d88\u8017\u4e86\u5927\u90e8\u5206\u7684\u81ea\u63a7\u8d44\u6e90\uff0c\u5230\u4e86\u665a\u4e0a\u81ea\u63a7\u8d44\u6e90\u5c31\u76f8\u5bf9\u532e\u4e4f\uff0c\u4e0d\u8db3\u4ee5\u652f\u6491\u81ea\u5df1\u53bb\u62b5\u5236\u5237\u624b\u673a\u3001\u73a9\u7535\u8111\u7684\u8bf1\u60d1\uff0c\u8fdb\u800c\u63a8\u8fdf\u5165\u7761\u65f6\u95f4\uff0c\u4ea7\u751f\u4e86\u7761\u7720\u62d6\u5ef6\u3002<\/p>\n<p>\u6b64\u5916\u603b\u6709\u4eba\u4ee5\u4e3a\u71ac\u591c\u4f1a\u8ba9\u4eba\u72af\u56f0\uff0c\u4f46\u8fd9\u53ef\u5f97\u6839\u636e\u505a\u7684\u4e8b\u3002\u5b9e\u9645\u4e0a\u71ac\u591c\u4e2d\u66f4\u5b89\u9759\u7684\u73af\u5883\uff0c\u51cf\u5c11\u5916\u754c\u5e72\u6270\uff0c\u4e5f\u6709\u52a9\u4e8e\u611f\u89c9\u66f4\u4e3a\u6e05\u9192\uff0c\u5982\u679c\u6b64\u65f6\u4e13\u6ce8\u7684\u662f\u4ee4\u4eba\u5174\u594b\u7684\u4e8b\u5982\u6e38\u620f\u3001\u5237\u5267\u7b49\uff0c\u53cd\u800c\u4ea7\u751f\u4e86\u963b\u788d\u7761\u7720\u7684\u4f5c\u7528\uff0c\u76f8\u5173\u7684\u751f\u7406\u53d8\u5316\u5c31\u5982\u524d\u6587\u6240\u8ff0\u3002<\/p>\n<h2><b>3. \u90a3\u4e48\uff0c\u5982\u4f55\u5c3d\u5feb\u5165\u7761\uff1f<\/b><\/h2>\n<p>\u591a\u62c9a\u68a6\u4e2d\u7684\u5927\u96c4\u53ef\u8c13\u662f\u79d2\u7761\u754c\u7684\u79cd\u5b50\u9009\u624b\uff0c\u90a3\u4e48\u5728\u73b0\u5b9e\u751f\u6d3b\u4e2d\u771f\u7684\u6709\u4eba\u80fd\u79d2\u7761\u5417\uff1f<\/p>\n<p>\u8fd8\u771f\u6709\u53ef\u80fd\u3002\u90a3\u4e48\u5982\u4f55\u624d\u80fd\u5c3d\u5feb\u5165\u7761\u5462\uff1f<\/p>\n<p><b>\u4fdd\u8bc1\u8212\u9002\u975e\u5e38\u91cd\u8981\u3002<\/b>\u8fd9\u65b9\u9762\u7684\u7814\u7a76\u4e5f\u5f88\u591a\uff0c\u6bd4\u5982\u53d1\u8868\u5728\u300aSleep Medicine Reviews\u300b\u6742\u5fd7\u4e0a\u7684\u7814\u7a76\u663e\u793a<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"8\" data-text=\"Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis[J]. Sleep medicine reviews, 2019.\" data-url=\"\">[8]<\/sup>\uff0c\u7761\u524d1-2\u5c0f\u65f6\u4e4b\u5185\uff0c\u6d17\u4e2a\u6c34\u6e29\u572840-42\u2103\u4e4b\u95f4\u7684\u70ed\u6c34\u6fa1\u80fd\u6539\u5584\u7761\u7720\u8d28\u91cf\u548c\u6548\u7387\uff0c\u4eba\u4f53\u6e29\u5ea6\u7684\u5faa\u73af\u53d8\u5316\u5f15\u5bfc\u7740\u7761\u7720\u5468\u671f\uff0c\u6539\u53d8\u6e29\u5ea6\u662f\u5b9e\u73b0\u5feb\u901f\u5165\u7761\u548c\u9ad8\u6548\u7761\u7720\u7684\u91cd\u8981\u56e0\u7d20\u3002\u6d17\u6fa1\u7684\u6c34\u6e29\u9ad8\u4e8e\u4f53\u6e29\uff0c\u8840\u6db2\u5faa\u73af\u5c31\u4f1a\u52a0\u5feb\uff0c\u521a\u597d\u987a\u5e94\u4e86\u751f\u7269\u949f\u89c4\u5f8b\uff1b\u4e00\u9879\u6765\u81ea\u745e\u5178\u7684\u7814\u7a76\u8868\u660e<sup data-draft-node=\"inline\" data-draft-type=\"reference\" data-numero=\"9\" data-text=\"A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine 2020 09 15;16(9):1567-1577.\" data-url=\"\">[9]<\/sup>\uff0c\u76d6\u91cd\u88ab\u5b50\uff086-8\u5343\u514b\uff09\u7761\u89c9\uff0c\u80fd\u57284\u5468\u4e4b\u5185\u6539\u5584\u60a3\u8005\u5931\u7720\u75c7\u72b6\uff08\u6709\u6548\u7a0b\u5ea659.4%\uff09\uff0c\u4e00\u5e74\u5185\u5931\u7720\u6539\u5584\u6709\u6548\u7387\u9ad8\u8fbe92%\u3002\u5feb\u901f\u5165\u7761tips\u603b\u7ed3\u5982\u4e0b\uff1a<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pic1.zhimg.com\/50\/v2-cbbafd5516cd9a4e953efa339a6ab8d0_720w.jpg?source=1def8aca\" src=\"https:\/\/pic1.zhimg.com\/50\/v2-cbbafd5516cd9a4e953efa339a6ab8d0_720w.jpg?source=1def8aca\"\/><\/p>\n<p>\u5199\u5728\u6700\u540e\uff0c\u65e9\u70b9\u7761\uff0c\u522b\u71ac\u591c\u73a9\u624b\u673a\uff0c\u5bf9\u624b\u673a\u4e0d\u597d\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-bdfb7e6267e33f1ff5b108e942a5d13e_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-bdfb7e6267e33f1ff5b108e942a5d13e_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/img><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u56de\u7b54\u4f5c\u8005\uff1a\u67ef\u5b66\u7761\u7720 \u8c22\u9080\uff01 \u7b2c\u4e00\u79cd\u539f\u56e0\u53ef\u80fd\u662f\u751f\u7269\u949f\u7684\u539f\u56e0\uff0c\u6211\u4eec\u4eba\u4f53\u4e00\u822c\u7684\u751f\u7269\u949f\u6700\u9002\u5b9c\u7684\u7761\u7720\u65f6\u95f4\uff0c\u662f\u665a\u4e0a\u5341\u70b9\u5230\u5341\u70b9\u534a\u5de6\u53f3\uff0c\u4e0d\u8981\u8d85\u8fc711\u70b9\uff0c\u8d85\u8fc7\u4e86\u8fd9\u4e2a\u65f6\u95f4\u70b9\u5927\u8111\u53c8\u4f1a\u91cd\u65b0\u5f00\u59cb\u5174\u594b\u800c\u5bfc\u81f4\u5165\u7761\u56f0\u96be\u3002\u5927\u8111\u7684\u4e0b\u4e18\u8111 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":41108,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-39959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"views":47,"_links":{"self":[{"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/posts\/39959","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/comments?post=39959"}],"version-history":[{"count":0,"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/posts\/39959\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/media\/41108"}],"wp:attachment":[{"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/media?parent=39959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/categories?post=39959"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.zhumianzhan.com\/api\/wp\/v2\/tags?post=39959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}