{"id":40207,"date":"2025-09-20T22:05:52","date_gmt":"2025-09-20T14:05:52","guid":{"rendered":"https:\/\/www.zhumianzhan.com\/?p=40207"},"modified":"2025-09-20T22:05:52","modified_gmt":"2025-09-20T14:05:52","slug":"%e8%be%be%e8%8a%ac%e5%a5%87%e7%9d%a1%e7%9c%a0%ef%bc%8c%e7%9c%9f%e7%9a%84%e9%82%a3%e4%b9%88%e7%a5%9e%e5%a5%87%e5%90%97%ef%bc%9f","status":"publish","type":"post","link":"https:\/\/www.zhumianzhan.com\/asmr_40207.html","title":{"rendered":"\u8fbe\u82ac\u5947\u7761\u7720\uff0c\u771f\u7684\u90a3\u4e48\u795e\u5947\u5417\uff1f"},"content":{"rendered":"<h2>\u56de\u7b54\u4f5c\u8005\uff1aPirate Henry<\/h2>\n<p>\u9996\u5148\uff0c\u6211\u4eec\u5b9a\u4e49\u4e00\u4e0b\u4ec0\u4e48\u662f\u7761\u7720\u3002\u4f20\u7edf\u7684\u795e\u7ecf\u79d1\u5b66\u5b9a\u4e49\u8ba4\u4e3a\u7761\u7720\u662f\u4e00\u79cd\u81ea\u7136\u7684\uff0c\u5468\u671f\u6027\u7684\u72b6\u6001\uff0c\u6b64\u72b6\u6001\u4f34\u968f\u7740\u611f\u77e5\uff0c\u610f\u8bc6\u548c\u53cd\u5e94\u7b49\u795e\u7ecf\u6d3b\u52a8\u7684\u51cf\u7f13\u6216\u4e27\u5931\u3002<\/p>\n<p>\u7b2c\u4e8c\uff0c1929\u5e74\u5fb7\u56fd\u795e\u7ecf\u79d1\u5b66\u5bb6Hans Berger\u53d1\u660e\u4e86EEG, \u6d77\u5e03\u91cc\u70ae\u5175 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\uff0c\u5bf9\u6574\u4e2a\u4e60\u60ef\u548c\u751f\u6d3b\u65b9\u5f0f\u90fd\u8981\u505a\u51fa\u5f88\u5927\u6539\u53d8\u77ed\u65f6\u95f4\u5185\u5f88\u96be\u770b\u5230\u6536\u76ca\uff0c\u76ee\u524d\u6709\u4eba\u5c1d\u8bd5\u4e86\u51e0\u5929\u3001\u51e0\u5468\uff0c\u51e0\u4e2a\u6708\u4f46\u6ca1\u6709\u53d1\u73b0\u66f4\u957f\u65f6\u95f4\u7684\uff0c\u53ea\u80fd\u8bf4\u6548\u679c\u5b8c\u5168\u4e0d\u53ef\u63a7\uff0c\u9664\u4e86\u591a\u76f8\u7761\u7720\uff0c\u76ee\u524d\u4e3a\u6b62\u5728\u6ca1\u6709\u4efb\u4f55\u6709\u6548\u3001\u5b89\u5168\u800c\u4e14\u53ef\u63a7\u7684\u65b9\u6cd5\u53ef\u4ee5\u5728\u77ed\u65f6\u95f4\u5185\u8fdb\u5165\u6df1\u7761\u7720\u3002<\/p>\n<p><b>\u76ee\u524d\u7684\u7814\u7a76\u53d1\u73b0\u957f\u65f6\u95f4\u7684\u7761\u89c9\u4e0d\u8db3\u5bf9\u4f1a\u4eba\u9020\u6210\u5f88\u5927\u7684\u5f71\u54cd\uff0c\u5efa\u8bae\u4e0d\u8981\u53bb\u5c1d\u8bd5\u591a\u76f8\u7761\u7720\u6cd5<\/b><\/p>\n<p><\/p>\n<p><b>--------------------------------------------------------------------------------------------------------------------------------------<\/b><\/p>\n<p><b>update: 20140107 <\/b><\/p>\n<p><\/p>\n<p>\u5076\u7136\u5728\u8fd9\u4e2a\u7f51\u9875\u4e0a\u770b\u5230\u5df2\u7ecf\u6709\u76f8\u5173\u7684\u79d1\u5b66\u5bb6\u5bf9\u591a\u76f8\u7761\u7720\u505a\u4e86\u7814\u7a76\uff1a<\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.supermemo.com\/articles\/polyphasic.htm\" rel=\"nofollow noreferrer\" target=\"_blank\">Polyphasic Sleep: Facts and Myths<\/a><\/p>\n<p>\u5f15\u7528\uff1a<\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/gzdaily.dayoo.com\/html\/2010-02\/27\/content_878373.htm\" rel=\"nofollow noreferrer\" target=\"_blank\">\u5e7f\u5dde\u65e5\u62a5 - 2010\u5e742\u670827\u65e5<\/a><\/p>\n<p>1\u3001\u8d28\u7591<\/p>\n<p><b>\u3000\u3000\u591a\u76f8\u7761\u7720\u7684\u540d\u4eba\u67e5\u65e0\u5b9e\u636e<\/b><\/p>\n<p><\/p>\n<p>\u3000\u3000\u6ce2\u5170\u8bb0\u5fc6\u548c\u7761\u7720\u4e13\u5bb6\u6d3e\u5965\u00b7\u6c83\u5179\u6d85\u514b\u535a\u58eb\u5728\u8bba\u6587\u300a\u591a\u76f8\u7761\u7720\uff1a\u4e8b\u5b9e\u4e0e\u8bef\u533a\u300b\u4e2d\u79f0\uff0c\u81f3\u4eca\u672a\u6709\u786e\u5207\u8d44\u6599\u8bc1\u5b9e\u8fbe\u82ac\u5947\u662f\u4e2a\u591a\u76f8\u7761\u7720\u8005\uff0c\u53cd\u800c\u6709\u5f88\u591a\u4e0d\u652f\u6301\u591a\u76f8\u7761\u7720\u7684\u8bc1\u636e\uff1a\u8fbe\u82ac\u5947\u6240\u5904\u7684\u6587\u827a\u590d\u5174\u65f6\u671f\u6ca1\u6709\u7535\u706f\u3001\u7535\u89c6\u548c\u4e30\u5bcc\u7684\u591c\u751f\u6d3b\uff0c\u4eba\u4eec\u4e60\u60ef\u65e5\u51fa\u800c\u4f5c\uff0c\u65e5\u843d\u800c\u606f\uff1b\u8fbe\u82ac\u5947\u672c\u4eba\u8bf4\u8fc7\u201c\u6b63\u5982\u5145\u5b9e\u7684\u4e00\u5929\u4f1a\u5e26\u6765\u6109\u5feb\u7684\u7761\u7720\uff0c\u597d\u597d\u5ea6\u8fc7\u7684\u4e00\u751f\u4e5f\u4f1a\u5e26\u6765\u5e78\u798f\u7684\u6b7b\u4ea1\u201d\uff1b\u6709\u8fbe\u82ac\u5947\u7684\u4f20\u8bb0\u63cf\u8ff0\uff0c\u4ed6\u5728\u753b\u300a\u6700\u540e\u7684\u665a\u9910\u300b\u65f6\u4e00\u5929\u5230\u665a\u8fde\u7eed\u4e0d\u505c\u5730\u5fd8\u6211\u5de5\u4f5c\uff0c\u751a\u81f3\u4e0d\u5403\u4e0d\u559d\u3002<\/p>\n<p>\u3000\u3000\u9488\u5bf9\u591a\u76f8\u7761\u7720\u6cd5\u652f\u6301\u8005\u8ba4\u4e3a\u8bb8\u591a\u540d\u4eba\u4e5f\u91c7\u7528\u6b64\u79cd\u65b9\u6cd5\uff0c\u6c83\u5179\u6d85\u514b\u5bf9\u62ff\u7834\u4ed1\u7b49\u4eba\u8fdb\u884c\u8003\u8bc1\uff0c\u53d1\u73b0\u4ed6\u4eec\u4f3c\u4e4e\u90fd\u6ca1\u6709\u591a\u76f8\u7761\u7720\u7684\u4e60\u60ef\u3002\u4f46\u7f51\u4e0a\u5ba3\u79f0\u591a\u76f8\u7761\u7720\u7684\u540d\u4eba\u540d\u5355\u8d8a\u6765\u8d8a\u957f\uff0c\u201c\u65b0\u4eba\u201d\u5305\u62ec\u7231\u56e0\u65af\u5766\u3001\u7231\u8fea\u751f\u3001\u4e18\u5409\u5c14\uff0c\u751a\u81f3\u8fd8\u6709\u674e\u5c0f\u9f99\uff01\u6c83\u5179\u6d85\u514b\u8ba4\u4e3a\uff0c\u8fd9\u4e9b\u4eba\u5df2\u8fc7\u4e16\uff0c\u666e\u901a\u4eba\u5f88\u96be\u641e\u6e05\u695a\u4ed6\u4eec\u7684\u591a\u76f8\u7761\u7720\u662f\u771f\u662f\u5047\u3002<\/p>\n<p><\/p>\n<p><b>2\u3001\u5b9e\u8df5\u6d3e\u8bf4\u6cd5<\/b><\/p>\n<p><\/p>\n<p><b>\u3000\u3000\u526f\u4f5c\u7528\u591a\u96be\u4ee5\u575a\u6301<\/b><\/p>\n<p><\/p>\n<p>\u3000\u3000\u5386\u53f2\u540d\u4eba\u7684\u7761\u89c9\u65b9\u5f0f\u6050\u6015\u53ea\u6709\u5929\u6653\u5f97\uff0c\u800c\u4e00\u4e9b\u5b9e\u8df5\u8005\u7684\u7ecf\u5386\u5374\u544a\u8bc9\u4e86\u6211\u4eec\u66f4\u591a\u7684\u771f\u76f8\u3002<\/p>\n<p><\/p>\n<p>\u3000\u3000\u7f8e\u56fd\u5b66\u8005\u5df4\u514b\u660e\u65af\u7279\u00b7\u798f\u52d2\u5728\u4e0a\u4e2a\u4e16\u7eaa\u56db\u5341\u5e74\u4ee3\u6309\u7167\u6bcf6\u5c0f\u65f6\u5c0f\u776130\u5206\u949f\u7684\u65b9\u5f0f\u575a\u6301\u4e86\u4e24\u5e74\u4e4b\u4e45\uff0c\u6700\u540e\u575a\u6301\u4e0d\u4e0b\u53bb\u7684\u539f\u56e0\u662f\u4ed6\u610f\u8bc6\u5230\u8fd9\u6837\u7761\u89c9\u5f71\u54cd\u4e86\u5de5\u4f5c\uff0c\u8fd8\u906d\u5230\u59bb\u5b50\u548c\u4e1a\u52a1\u4f19\u4f34\u7684\u538b\u529b\uff0c\u4f7f\u4ed6\u4e0d\u5f97\u4e0d\u6062\u590d\u5230\u5927\u591a\u6570\u4eba\u7684\u4f5c\u606f\u4e60\u60ef\u3002<\/p>\n<p><\/p>\n<p>\u3000\u3000\u6c83\u5179\u6d85\u514b\u5bf9\u5b9e\u884c\u591a\u76f8\u7761\u7720\u8005\u6240\u5199\u7684\u535a\u5ba2\u65e5\u5fd7\u8fdb\u884c\u4e86\u5927\u91cf\u5206\u6790\uff0c\u53d1\u73b0\u4ed6\u4eec\u591a\u4e3a\u5e74\u8f7b\u7537\u6027\uff0c\u8fd9\u4e5f\u8bb8\u8ddf\u7537\u6027\u66f4\u613f\u610f\u4e0d\u60dc\u727a\u7272\u5065\u5eb7\u6765\u8ffd\u6c42\u6210\u529f\u6709\u5173\u3002\u4e0d\u5c11\u4eba\u58f0\u79f0\u591a\u76f8\u7761\u7720\u8ba9\u4ed6\u4eec\u53d6\u5f97\u4e86\u6210\u529f\uff0c\u8ba9\u4ed6\u4eec\u83b7\u5f97\u4e86\u79cd\u79cd\u597d\u5904\u3002\u4f46\u7ec6\u7ec6\u54c1\u8bfb\uff0c\u4e0d\u96be\u53d1\u73b0\u535a\u6587\u4e2d\u201c\u7d2f\u201d\u5145\u65a5\u5b57\u91cc\u884c\u95f4\u3002\u4ed6\u4eec\u5199\u4e0b\u4e86\u4e00\u4e9b\u7c7b\u4f3c\u7684\u4f53\u9a8c\uff1a\u5f00\u59cb\u5b9e\u884c\u591a\u76f8\u7761\u7720\u4e4b\u540e\u5c31\u7761\u5f97\u4e0d\u597d\uff0c\u9192\u6765\u5f88\u56f0\u96be\uff0c\u5e38\u5e38\u7761\u8fc7\u89c4\u5b9a\u7684\u65f6\u95f4\uff0c\u9192\u540e\u884c\u52a8\u8e09\u8dc4\uff0c\u4f46\u4ed6\u4eec\u8ba4\u4e3a\u8fd9\u662f\u201c\u9002\u5e94\u671f\u201d\uff0c\u5728\u62e5\u6709\u5f88\u591a\u65f6\u95f4\u548c\u7cbe\u529b\u3001\u4ece\u6b64\u6539\u53d8\u4eba\u751f\u7684\u7f8e\u597d\u613f\u666f\u7684\u6fc0\u52b1\u4e0b\uff0c\u4ed6\u4eec\u575a\u6301\u4e0b\u53bb\u3002\u7136\u800c\uff0c\u4e0d\u826f\u53cd\u5e94\u8fdb\u4e00\u6b65\u53d1\u5c55\uff0c\u63a5\u7740\u51fa\u73b0\u4e86\u96be\u4ee5\u63a7\u5236\u7684\u55dc\u7761\u3001\u4f53\u6e29\u5f02\u5e38\u7b49\u4e00\u7cfb\u5217\u8eab\u4f53\u53cd\u5e94\uff1b\u5e38\u5e38\u56e0\u4e3a\u7761\u8fc7\u5934\u800c\u4e0d\u65ad\u5730\u81ea\u8d23\uff1b\u9192\u7740\u7684\u65f6\u95f4\u591a\u4e86\uff0c\u4f46\u4e0d\u80fd\u6709\u6548\u5730\u5229\u7528\uff0c\u53ea\u80fd\u9760\u53cd\u590d\u5730\u8fdb\u884c\u4e00\u4e9b\u6d3b\u52a8\u6765\u71ac\u65f6\u95f4\u2026\u2026\u8fd9\u4e9b\u4eba\u5f88\u5c11\u5728\u535a\u5ba2\u4e2d\u627f\u8ba4\u5931\u8d25\uff0c\u800c\u5f80\u5f80\u8bf4\u7b49\u5230\u66f4\u597d\u7684\u65f6\u673a\uff0c\u4f8b\u5982\u5047\u671f\u518d\u8fdb\u884c\u7b49\u3002<\/p>\n<p><\/p>\n<p><b>3\u3001\u4e13\u5bb6\u89c2\u70b9<\/b><\/p>\n<p><\/p>\n<p><b>\u3000\u3000\u591a\u76f8\u7761\u7720\u7834\u574f\u663c\u591c\u8282\u594f<\/b><\/p>\n<p><\/p>\n<p>\u3000\u3000\u6709\u5f88\u591a\u4e13\u5bb6\u53ca\u7814\u7a76\u8005\u5e76\u4e0d\u8d5e\u6210\u591a\u76f8\u7761\u7720\uff0c\u63d0\u51fa\u8bb8\u591a\u53cd\u5bf9\u7684\u8bc1\u636e\u2014\u2014<\/p>\n<p>\u3000\u3000\u7814\u7a76\u957f\u65f6\u95f4\u5212\u8247\u8bad\u7ec3\u7684\u514b\u52b3\u8fea\u00b7\u65af\u5766\u76ae\u535a\u58eb\u63d0\u51fa\uff0c\u5728\u6781\u7aef\u7f3a\u4e4f\u7761\u7720\u7684\u6761\u4ef6\u4e0b\uff0c\u5982\u957f\u65f6\u95f4\u8fde\u7eed\u8bad\u7ec3\uff0c\u5b9e\u884c\u6bcf4\u5c0f\u65f6\u776130\u5206\u949f\uff0c24\u5c0f\u65f6\u603b\u5171\u77613\u5c0f\u65f6\u7684\u65b9\u6848\uff0c\u6bd4\u4e00\u6b21\u77613\u5c0f\u65f6\u66f4\u80fd\u6539\u5584\u8ba4\u77e5\u80fd\u529b\u3002\u4f46\u4ed6\u4e0d\u5efa\u8bae\u628a\u8fd9\u4f5c\u4e3a\u65e5\u5e38\u7684\u751f\u6d3b\u65b9\u5f0f\uff0c\u56e0\u4e3a\u4eba\u5728\u8fd9\u79cd\u72b6\u6001\u4e0b\u7684\u8868\u73b0\u4f1a\u6bd4\u6b63\u5e38\u5dee\u5f88\u591a\u3002<\/p>\n<p><\/p>\n<p>\u3000\u3000\u52a0\u62ff\u5927\u6d77\u519b\u9646\u6218\u961f\u98de\u884c\u5458\u8bad\u7ec3\u624b\u518c\u79f0\uff0c\u5728\u4e00\u5929\u4e2d\u6709\u89c4\u5f8b\u5730\u8fdb\u884c\u591a\u6b2110~20\u5206\u949f\u7684\u5c0f\u7761\u6709\u52a9\u4e8e\u7f13\u89e3\u7761\u7720\u4e0d\u8db3\uff0c\u80fd\u591f\u5728\u6570\u5929\u5185\u4fdd\u6301\u6700\u8d77\u7801\u7684\u5de5\u4f5c\u72b6\u6001\uff0c\u4f46\u8fd9\u79cd\u72b6\u6001\u6bd4\u5145\u5206\u4f11\u606f\u540e\u7684\u72b6\u6001\u8fd8\u662f\u6709\u660e\u663e\u5dee\u8ddd\u7684\u3002<\/p>\n<h2>\u56de\u7b54\u4f5c\u8005\uff1a\u975e\u5178\u578b\u571f\u4eba<\/h2>\n<p>\u6211\u8ba4\u4e3a\u201c\u8fbe\u82ac\u5947\u7761\u7720\u6cd5\u201d\u662f\u4ee5\u8bb9\u4f20\u8bb9\uff0c\u4e0d\u53ef\u884c\u3002<\/p>\n<p>\u4eceEEG\u603b\u7ed3\u7684\u7761\u7720\u89c4\u5f8b\u4e0a\u6765\u770b\uff0c\u540c\u610f \u6d77\u9a6c \u7684\u89c2\u70b9\uff0c\u7f3a\u5931\u7684\u7761\u7720\u90fd\u662f\u8981\u60f3\u529e\u6cd5\u8865\u9f50\u7684\uff0c\u90a3\u4e9b\u53f7\u79f0\u9002\u5e94\u4e86\u4eba\u5176\u5b9e\u7761\u7720\u8fd8\u90fd\u5904\u4e8e\u201c\u9965\u6e34\u201d\u72b6\u6001\u3002<\/p>\n<p>\u6211\u60f3\u8bf4\u7684\u662f\uff0c\u6240\u8c13\u201c\u8fbe\u82ac\u5947\u7761\u7720\u6cd5\u201d\u6253\u4e71\u7684\u4e0d\u4ec5\u4ec5\u662f\u7761\u7720\u89c4\u5f8b\uff0c\u8fd8\u6709\u66f4\u91cd\u8981\u7684\u751f\u7406\u8282\u5f8b\u3002<\/p>\n<p><b>\u751f\u7406\u8282\u5f8b\uff08circadian rhythm\uff09<\/b><\/p>\n<p>\u4e00\u4e2a\u5faa\u73af\u662f\u5927\u7ea624.5\u5c0f\u65f6\u3002\u8fd9\u662f\u7ec6\u80de\u7ea7\u522b\u7684\u65f6\u949f\uff0c\u6bcf\u4e2a\u5668\u5b98\u7684\u7ec6\u80de\u90fd\u6709\u8fd9\u4e48\u4e00\u4e2a24\u5c0f\u65f6\u7684\u5206\u65f6\u949f\u3002\u5373\u4f7f\u5728\u5168\u9ed1\u73af\u5883\u4e0b\uff0c\u4eba\u4f53\u4e5f\u4f1a\u6309\u6b64\u5faa\u73af\u8fd0\u884c\uff0c\u5373\u9192\u540e12\u5c0f\u65f6\u4f1a\u56f0\uff0c12\u5c0f\u65f6\u540e\u53c8\u4f1a\u81ea\u7136\u9192\u3002\u8fd9\u79cd\u65f6\u949f\u5728\u5927\u8111\u91cc\u8fd8\u6709\u4e00\u4e2a\u603b\u65f6\u949f\uff0c\u7528\u6765\u540c\u6b65\u5176\u4ed6\u5404\u5668\u5b98\u7684\u5206\u65f6\u949f\u3002\u5b83\u5b58\u5728\u4e8e\u89c6\u4ea4\u53c9\u4e0a\u6838\uff08suprachiasmatic nucleus, or SCN\uff09\uff0c\u662f\u4e0b\u4e18\u8111\uff08hypothalamus\uff09\u7684\u4e00\u90e8\u5206\u3002<\/p>\n<p>\u89c6\u4ea4\u53c9\u4e0a\u6838\u7684\u603b\u65f6\u949f\u6bcf\u5929\u6536\u5230\u5916\u6765\u523a\u6fc0\u800c\u5f97\u5230\u6821\u51c6\uff0c\u4ece\u800c\u4e0e\u5404\u4e2a\u5668\u5b98\u7684\u5206\u65f6\u949f\u540c\u6b65\u3002\u5982\u679c\u4eba\u751f\u6d3b\u5728\u5c0f\u9ed1\u5c4b\u82e5\u5e72\u5929\u540e\uff0cTA\u7684\u751f\u7406\u65f6\u949f\u5c31\u4f1a\u4e0e\u771f\u5b9e\u65f6\u95f4\u4ea7\u751f\u504f\u5dee\uff0c\u53ef\u80fd\u662f\u6bcf\u59290.5\u5c0f\u65f6\u8fd9\u6837\u3002\u6240\u4ee5\uff0c\u6b63\u5e38\u4eba\u6bcf\u5929\u7741\u773c\u9192\u6765\u7684\u65f6\u5019\uff0c\u751f\u7406\u8282\u5f8b\u5df2\u7ecf\u88ab\u6821\u51c6\u8fc7\u4e00\u6b21\u4e86\u3002<\/p>\n<p>\u6821\u51c6\u7684\u9014\u5f84\u6709\u51e0\u79cd\uff1a<\/p>\n<ul>\n<ul>\n<li>\u5149\u7ebf\u3002\u5f53\u53d7\u5230\u5149\u7ebf\u7167\u5c04\u65f6\u751f\u7406\u8282\u5f8b\u4f1a\u88ab\u91cd\u7f6e\u5230\u65e9\u4e0a\u3002<\/li>\n<li>\u892a\u9ed1\u7d20\u3002\u89c6\u4ea4\u53c9\u4e0a\u6838\u4f1a\u63a5\u53d7\u677e\u679c\u4f53\u4ea7\u751f\u7684\u892a\u9ed1\u7d20\uff08melatonin\uff09\uff0c\u6839\u636e\u892a\u9ed1\u7d20\u6d53\u5ea6\u8c03\u8282\u8282\u5f8b\u3002<\/li>\n<li>\u996e\u98df\u3002\u8fd9\u4e2a\u662f\u53cd\u4f8b\uff0c\u56e0\u4e3a\u8fc7\u665a\u548c\u8fc7\u65e9\u7684\u996e\u98df\u90fd\u4f1a\u5f71\u54cd\u539f\u672c\u7684\u8282\u5f8b\u3002\u6bd4\u5982\u7761\u524d\u5403\u4e1c\u897f\uff0c\u80f0\u810f\u521a\u6536\u5230\u603b\u65f6\u949f\u51c6\u5907\u4f11\u606f\u7684\u6307\u4ee4\uff0c\u8fd9\u65f6\u8fd8\u8981\u88ab\u8feb\u5de5\u4f5c\uff0c\u5f00\u59cb\u5206\u6ccc\u80f0\u5c9b\u7d20\uff0c\u5bfc\u81f4\u80f0\u810f\u8fd9\u90e8\u5206\u65f6\u949f\u540c\u6b65\u5931\u8d25\u3002\u800c\u65e9\u4e0a\u63d0\u524d\u5403\u4e1c\u897f\u5219\u6709\u52a9\u4e8e\u6821\u51c6\u603b\u65f6\u949f\uff0c\u6bd4\u5982\u5012\u65f6\u5dee\u65f6\u5728\u65b0\u65f6\u533a8am\u9192\u6765\u5403\u4e1c\u897f\u6709\u52a9\u4e8e\u65b0\u751f\u7269\u949f\u7684\u5efa\u7acb\u3002<\/li>\n<\/ul>\n<\/ul>\n<p>\u4e0d\u826f\u540e\u679c\u6709\u4ee5\u4e0b\uff1a<\/p>\n<p>1. \u8fd9\u79cd\u7761\u7720\u6cd5\u548c\u7ec6\u80de\u7ea7\u522b\u7684\u65f6\u949f\u4ea7\u751f\u4e86\u51b2\u7a81\uff0c\u7ed3\u679c\u5c31\u662f\u5404\u79cd\u751f\u7406\u7d0a\u4e71\u3002\u8981\u77e5\u9053\u7ec6\u80de\u7ea7\u7684\u65f6\u949f\u603b\u662f24\u5c0f\u65f6\u5de6\u53f3\u7684\uff0c\u8fd9\u79cd\u65b9\u6cd5\u9020\u6210\u4e86\u7ec6\u80de\u65f6\u949f\u4e0d\u77e5\u9053\u4f55\u65f6\u8981\u8fdb\u884c\u6821\u51c6\u3002<\/p>\n<p>2. \u892a\u9ed1\u7d20\u65e0\u6cd5\u6b63\u5e38\u5206\u6ccc\uff0c\u892a\u9ed1\u7d20\u7f3a\u4e4f\u9020\u6210\u7684\u7ed3\u679c\u6bd4\u8f83\u4e25\u91cd\uff0c\u5982\u589e\u52a0\u60a3\u764c\u51e0\u7387\u3001\u6291\u90c1\u3001\u7126\u8651\u3001\u9ad8\u8840\u538b\u3001\u5fc3\u810f\u75c5\u7b49\u3002<\/p>\n<p>3. \u4e00\u822c\u7761\u7720\u7684\u529f\u80fd\u4e27\u5931\u3002\u6bd4\u5982\u91cd\u65b0\u83b7\u5f97\u5df2\u9057\u5fd8\u7684\u6280\u80fd\u3001\u5e2e\u52a9\u50a8\u84c4\u4e0e\u60c5\u611f\u6709\u5173\u7684\u8bb0\u5fc6\u3001\u8bb0\u4f4f\u4e8b\u4ef6\u7684\u53d1\u751f\u987a\u5e8f\u3001\u808c\u8089\u589e\u957f\u4e0e\u6062\u590d\u3002\u76ee\u524d\u8fd8\u65e0\u6cd5\u8bc1\u5b9e\u96f6\u6563\u77612-3\u5c0f\u65f6\u80fd\u591f\u8d77\u5230\u5355\u76f8\u77617-8\u5c0f\u65f6\u76f8\u540c\u7684\u6548\u679c\u3002<\/p>\n<p><b>\u603b\u7ed3\uff1a<\/b><\/p>\n<p>\u6b64\u65b9\u6cd5\u6781\u4e0d\u9760\u8c31\uff0c\u4ece\u5176\u8d77\u6e90\u4f20\u8bf4\u3001\u5230\u7406\u8bba\u4f9d\u636e\u3001\u5230\u5b9e\u9a8c\u6548\u679c\u3001\u5230\u53ef\u884c\u6027\u90fd\u6709\u660e\u663e\u7684\u6f0f\u6d1e\u548c\u5f0a\u7aef\u3002\u5acc\u81ea\u5df1\u8eab\u4f53\u592a\u597d\uff0c\u53c8\u4e0d\u7528\u4e0a\u73ed\u3001\u4e0a\u5b66\u7684\u670b\u53cb\u4eec\u5012\u662f\u53ef\u4ee5\u8bd5\u8bd5\u3002\u6211\u76f8\u4fe1\uff0c\u5982\u679c\u8fbe\u82ac\u5947\u771f\u7528\u8fd9\u79cd\u65b9\u6cd5\uff0c\u90a3\u4e48\u4ed6\u80af\u5b9a\u6d3b\u4e0d\u523067\u5c81\u4e86\uff0c\u80fd\u6d3b\u523040\u5c31\u4e0d\u9519\uff0c\u90a3\u6837\u6211\u4eec\u5c31\u770b\u4e0d\u5230\u2018\u6700\u540e\u7684\u665a\u9910\u2019\uff0c\u2018\u8499\u5a1c\u4e3d\u838e\u2019\u7b49\u4f5c\u54c1\u4e86\u3002<\/p>\n<p>\u6211\u7684\u5176\u4ed6\u6587\u7ae0\uff1a<\/p>\n<p><a data-draft-node=\"block\" data-draft-type=\"link-card\" href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/turen.xyz\" rel=\"nofollow noreferrer\" target=\"_blank\">\u571f\u4eba\u4ed3\u5e93 - \u4e00\u70b9\u77e5\u8bc6\uff0c\u4e00\u70b9\u4fe1\u606f\uff0c\u4e00\u70b9\u601d\u8003<\/a><\/p>\n<p>\u6269\u5c55\u9605\u8bfb\uff1a<\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.nigms.nih.gov\/Education\/Pages\/Factsheet_CircadianRhythms.aspx\" rel=\"nofollow noreferrer\" target=\"_blank\">Circadian Rhythms Fact Sheet<\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.hhmi.org\/biointeractive\/human-suprachiasmatic-nucleus\" rel=\"nofollow noreferrer\" target=\"_blank\">The Human Suprachiasmatic Nucleus<\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.helpguide.org\/harvard\/how-your-body-clock-affects-your-sleep.htm\" rel=\"nofollow noreferrer\" target=\"_blank\">Reset Your Brain for Better Sleep: How Your Body Clock Affects Sleep<\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.sciencedaily.com\/releases\/2015\/04\/150427152300.htm\" rel=\"nofollow noreferrer\" target=\"_blank\"><span>http:\/\/www.<\/span><span>sciencedaily.com\/releas<\/span><span>es\/2015\/04\/150427152300.htm<\/span><span><\/span><\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.elliotthealthcare.com\/melatonin_deficiency.htm\" rel=\"nofollow noreferrer\" target=\"_blank\">MELATONIN DEFICIENCY<\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.diagnose-me.com\/symptoms-of\/low-melatonin-level.html\" rel=\"nofollow noreferrer\" target=\"_blank\">Low Melatonin Level<\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/healyourbrain.wordpress.com\/2012\/01\/31\/sleep-and-brain-recovery\/\" rel=\"nofollow noreferrer\" target=\"_blank\">Sleep and Brain Recovery<\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/advancedlifeskills.com\/blog\/what-is-your-brain-doing-while-you-are-sleeping\/\" rel=\"nofollow noreferrer\" target=\"_blank\">What is Your Brain Doing While You Are Sleeping?<\/a><\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.ncbi.nlm.nih.gov\/pubmed\/21550729\" rel=\"nofollow noreferrer\" target=\"_blank\">Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis.<\/a><\/p>\n<p><\/p>\n<p>\u8bf7\u53c2\u9605\u6211\u7684\u5176\u4ed6\u56de\u7b54\uff1a<\/p>\n<p><a data-draft-node=\"block\" data-draft-type=\"link-card\" href=\"https:\/\/zhuanlan.zhihu.com\/p\/44717157\">\u975e\u5178\u578b\u571f\u4eba\uff1a\u975e\u5178\u578b\u571f\u4eba\u7684\u56de\u7b54\u7cbe\u9009<\/a><\/p>\n<h2>\u56de\u7b54\u4f5c\u8005\uff1acobblest<\/h2>\n<p>\u6211\u662f\u679c\u58f3\u7684\u642c\u8fd0\u5de5\u3002\u6587\u7ae0\u7531\u672c\u4eba\u64b0\u5199\u3002<\/p>\n<p><\/p>\n<p>\u957f\u4e45\u4ee5\u6765\uff0c\u7f51\u4e0a\u90fd\u5728\u6d41\u4f20\u4e00\u79cd\u540d\u4e3a\u201c\u8fbe\u82ac\u5947\u7761\u7720\u6cd5\u201d\u7684\u7761\u7720\u65b9\u6cd5\u3002\u8fd9\u79cd\u7761\u7720\u6cd5\u5f97\u540d\u4e8e\u8eab\u517c\u79d1\u5b66\u5bb6\u3001\u827a\u672f\u5bb6\u3001\u53d1\u660e\u5bb6\u7b49\u591a\u4e2a\u5934\u8854\u7684\u4f1f\u5927\u4eba\u7269\u2014\u2014\u8fbe\u82ac\u5947\u3002\u76f8\u4f20\uff0c\u8fbe\u82ac\u5947\u6bcf4\u5c0f\u65f6\u776115-20\u5206\u949f\uff0c\u8fd9\u6837\u4e00\u5929\u4e0b\u6765\u53ea\u77612\u5c0f\u65f6\u5de6\u53f3\uff0c\u4f59\u4e0b\u5927\u628a\u7684\u65f6\u95f4\u4ece\u4e8b\u521b\u4f5c\uff0c\u800c\u4e14\u80fd\u4fdd\u6301\u5145\u6c9b\u7684\u7cbe\u529b\u3002\u8fd9\u79cd\u7761\u7720\u5176\u5b9e\u662f\u4e00\u79cd\u591a\u76f8\u7761\u7720\uff08Polyphasic Sleep\uff09\uff0c\u610f\u601d\u662f\u628a\u5b8c\u6574\u7684\u7761\u7720\u65f6\u95f4\u5206\u5272\u5f00\u6765\u3002\u4e0d\u5c11\u8ff7\u4fe1\u8fd9\u79cd\u7761\u7720\u6cd5\u7684\u4eba\u90fd\u5e0c\u671b\u901a\u8fc7\u5b83\u6765\u7f29\u77ed\u7761\u7720\u7684\u603b\u4f53\u65f6\u95f4\uff0c\u540c\u65f6\u4eba\u7684\u7cbe\u795e\u72b6\u6001\u5374\u53ef\u4ee5\u548c\u8fde\u7eed\u77619\u4e2a\u5c0f\u65f6\u7684\u5355\u76f8\u7761\u7720\u5dee\u4e0d\u591a\uff0c\u5c31\u53ef\u4ee5\u6709\u66f4\u591a\u7684\u65f6\u95f4\u6765\u5de5\u4f5c\u5b66\u4e60\u3002<\/p>\n<p><\/p>\n<p>\u7136\u800c\uff0c\u901a\u8fc7\u68c0\u7d22\u4f60\u4f1a\u53d1\u73b0\uff0c\u9664\u4e86\u63cf\u8ff0\u201c\u8fbe\u82ac\u5947\u7761\u7720\u6cd5\u201d\u7684\u6587\u7ae0\uff0c\u5e76\u6ca1\u6709\u5176\u4ed6\u53ef\u9760\u7684\u8bc1\u636e\u8868\u660e\u8fbe\u82ac\u5947\u5728\u957f\u671f\u3001\u89c4\u5f8b\u5730\u4f7f\u7528\u8fd9\u6837\u7684\u7761\u7720\u65b9\u6cd5\u3002\u4e0d\u8fc7\uff0c\u9876\u7740\u5927\u5e08\u5149\u73af\u4e0d\u662f\u6beb\u65e0\u4f5c\u7528\uff0c\u786e\u5b9e\u6709\u540e\u6765\u4eba\u613f\u610f\u4e00\u8bd5\u8fd9\u79cd\u65b9\u6cd5\u3002<\/p>\n<p>\u5c11\u6570\u771f\u5b9e\u7684\u5b9e\u9a8c<\/p>\n<p>\u5c3d\u7ba1\u5f88\u591a\u4eba\u58f0\u79f0\u8fd9\u79cd\u591a\u76f8\u7761\u7720\u6cd5\u80fd\u6781\u5927\u5730\u63d0\u9ad8\u5de5\u4f5c\u6548\u7387\uff0c\u4f46\u5e76\u4e0d\u662f\u6bcf\u4e2a\u4eba\u90fd\u613f\u610f\u62ff\u81ea\u5df1\u6765\u4ee5\u8eab\u8bd5\u6cd5\u3002\u53f2\u4e0a\u552f\u4e00\u6709\u6240\u8bb0\u8f7d\u7684\u957f\u65f6\u95f4\u5b9e\u65bd\u4e86\u201c\u8fbe\u82ac\u5947\u7761\u7720\u201d\u7684\u201c\u7b2c\u4e00\u4e2a\u5403\u8783\u87f9\u7684\u4eba\u201d\u53eb\u5df4\u514b\u7c73\u65af\u7279 \u2022\u5bcc\u52d2\uff08Buckminster Fuller\uff09\uff0c\u662f\u4e00\u540d\u5de5\u7a0b\u5e08\u548c\u8bbe\u8ba1\u5e08\u3002\u4ed6\u57281943\u5e74\u7684\u300a\u65f6\u4ee3\u300b\u6742\u5fd7\u4e0a\u53d1\u8868\u4e86\u81ea\u5df1\u7684\u957f\u8fbe2\u5e74\u7684\u7761\u7720\u8ba1\u5212\u3002\u5728\u8fd9\u6bb5\u65f6\u95f4\u91cc\uff0c\u4ed6\u6bcf\u96946\u5c0f\u65f6\u6253\u76f930\u5206\u949f\uff0c\u4e5f\u5c31\u662f\u8bf4\u6bcf\u5929\u53ea\u77612\u5c0f\u65f6\u3002 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\u2022\u65af\u5766\u76ae\uff08Claudio Stampi\uff09 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761\u7720\u65f6\u95f4\u7f29\u77ed\u5230\u4ec5\u4ec52\u4e2a\u5c0f\u65f6\u3002<\/p>\n<p><\/p>\n<p>\u7ed3\u8bba\uff1a\u8c23\u8a00\u7c89\u788e\u3002 \u867d\u7136\u591a\u76f8\u5f0f\u7761\u7720\u770b\u8d77\u6765\u53ef\u80fd\u80fd\u5728\u4e00\u4e9b\u4eba\u8eab\u4e0a\u594f\u6548\uff0c\u4f46\u7531\u4e8e\u5f88\u5c11\u6709\u4eba\u80fd\u591f\u771f\u6b63\u575a\u6301\u4e0b\u6765\uff0c\u6240\u4ee5\u786e\u51ff\u7684\u79d1\u5b66\u7814\u7a76\u4e5f\u5f88\u96be\u8fdb\u884c\u3002\u4e0d\u8fc7\uff0c\u4f9d\u636e\u5176\u4ed6\u5bf9\u7761\u7720\u7684\u7814\u7a76\uff0c\u4e13\u5bb6\u5efa\u8bae\u5927\u5bb6\u6700\u597d\u8fd8\u662f\u5728\u665a10\u70b9\u5230\u65e97\u70b9\u7684\u9ec4\u91d1\u7761\u7720\u65f6\u95f4\u4e2d\u7761\u591f8-9\u4e2a\u5c0f\u65f6\u3002\u5982\u679c\u5b9e\u5728\u9047\u5230\u7d27\u6025\u7684\u60c5\u51b5\uff0c\u6216\u8bb8\u53ef\u4ee5\u5c1d\u8bd5\u4f7f\u7528\u6253\u76f9\u7684\u65b9\u5f0f\u8ba9\u8eab\u4f53\u5f97\u5230\u7247\u523b\u8f7b\u677e\u3002\u4e0d\u8fc7\u8fd9\u79cd\u65b9\u6cd5\u53ea\u80fd\u662f\u5bf9\u57fa\u672c\u7761\u7720\u7684\u4e00\u79cd\u8865\u5145\uff0c\u5982\u679c\u5c06\u5176\u4f5c\u4e3a\u4e3b\u8981\u7684\u7761\u7720\u6a21\u5f0f\uff0c\u5219\u5f88\u53ef\u80fd\u7531\u4e8e\u5e72\u6270\u751f\u7269\u8282\u5f8b \u800c\u4ea7\u751f\u8d1f\u9762\u7684\u6548\u679c\u3002<\/p>\n<p><\/p>\n<p>\u53c2\u8003\u8d44\u6599\uff1a<\/p>\n<p>[1]<\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/en.wikipedia.org\/wiki\/Polyphasic_sleep\" rel=\"nofollow noreferrer\" target=\"_blank\">wikipedia: Polyphasic sleep<\/a><\/p>\n<p>[2]<\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=shttp%3A\/\/www.supermemo.com\/articles\/polyphasic.htm\" rel=\"nofollow noreferrer\" target=\"_blank\">Polyphasic Sleep: Facts and Myth<\/a><\/p>\n<p>[3]<\/p>\n<p><a href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/www.stevepavlina.com\/about-steve-pavlina.htm\" rel=\"nofollow noreferrer\" target=\"_blank\">Steve Pavlina<\/a><\/p>\n<p>[4]Stampi,C. (1989). Polyphasic sleep strategies improve prolonged sustained performance: A field study on 99 sailors. Work &amp; Stress, 3(1): 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