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href=\"https:\/\/www.zhihu.com\/search?q=%E7%94%9F%E7%89%A9%E9%92%9F&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2284698399%7D\">\u751f\u7269\u949f<\/a>\u662f\u6839\u636e\u4e00\u4e9b\u5916\u90e8\u7ebf\u7d22\u800c\u8bbe\u5b9a\u7684\uff0c\u54ea\u6015\u751f\u6d3b\u5728\u6ca1\u6709\u65e5\u5149\u7684\u6d1e\u7a74\u4e2d\uff0c\u663c\u591c\u8282\u5f8b\u4ecd\u7136\u4f1a\u575a\u5b88\u9635\u5730\uff0c\u5b58\u5728\u4e8e\u6211\u4eec\u7684\u4f53\u5185\u3002\u2014\u2014[\u82f1]\u5c3c\u514b\u00b7\u5229\u7279\u5c14\u9ed1\u5c14\u65af\u300a<a href=\"https:\/\/www.zhihu.com\/search?q=%E7%9D%A1%E7%9C%A0%E9%9D%A9%E5%91%BD&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2284698399%7D\">\u7761\u7720\u9769\u547d<\/a>\u300b<\/p><\/blockquote>\n<p><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-2bbc8f4746d3d95903ad7f46dbda1a18_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-2bbc8f4746d3d95903ad7f46dbda1a18_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/p>\n<p>\u9664\u4e86\u65e5\u5149\u4ee5\u5916\uff0c\u5916\u90e8\u7ebf\u7d22\u8fd8\u5305\u62ec\u5ba4\u5185\u6e29\u5ea6\u3001\u7a7a\u6c14\u6e7f\u5ea6\u3001\u8fdb\u98df\u65f6\u95f4\u7b49\u5176\u4ed6\u56e0\u7d20\u3002<\/p>\n<p>\u8fd9\u4e9b\u5916\u90e8\u7ebf\u7d22\u4f1a\u5c06\u4fe1\u606f\u63d0\u4f9b\u7ed9\u5185\u7f6e\u751f\u7269\u949f\u2014\u2014\u89c6\u4ea4\u53c9\u4e0a\u6838\uff08SCN\uff09\uff0c\u5b83\u4f1a\u8fdb\u4e00\u6b65\u5728\u4e00\u5b9a\u7a0b\u5ea6\u4e0a\u5f71\u54cd\u6216\u4fc3\u8fdb\u7279\u5b9a\u9636\u6bb5\u7684\u5185\u90e8\u663c\u591c\u8282\u5f8b\uff0c\u4f8b\u5982\uff1a\u677e\u679c\u4f53\u5206\u6ccc\u7684\u892a\u9ed1\u7d20\u8282\u5f8b\u3001\u663c\u591c\u7761\u7720\u5524\u9192\u503e\u5411\u8282\u5f8b\u3001\u663c\u591c\u8282\u5f8b\u8d77\u640f\u5668\u5bf9\u5149\u7684\u76f8\u5e94\u8282\u5f8b\u7b49\u7b49\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u89c6\u4ea4\u53c9\u4e0a\u6838\u8fd8\u53ef\u4ee5\u8c03\u8282\u8bb8\u591a\u5185\u90e8\u7cfb\u7edf\uff0c\u5305\u62ec\u4f53\u6e29\u3001\u7075\u654f\u5ea6\u3001\u80be\u4e0a\u817a\u7d20\u80fd\u3001\u8840\u6e05\u7d20\u80fd\u3001\u7ec4\u80fa\u80fd\u548c\u98df\u6b32\u7d20\u7cfb\u7edf\u7b49\u3002\u98df\u6b32\u7d20\u7cfb\u7edf\u662f\u5426\u7f3a\u9677\u751a\u81f3\u4e0e\u7761\u7720\u969c\u788d<a href=\"https:\/\/www.zhihu.com\/search?q=%E5%8F%91%E4%BD%9C%E6%80%A7%E7%9D%A1%E7%97%85&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2284698399%7D\">\u53d1\u4f5c\u6027\u7761\u75c5<\/a>\u6709\u5bc6\u5207\u7684\u5173\u7cfb\uff08\u53d1\u4f5c\u6027\u7761\u75c5\u60a3\u8005\u5728\u767d\u5929\u4f1a\u51fa\u73b0\u8fc7\u5ea6\u55dc\u7761\u548c\u591a\u6b21\u7761\u7720\u53d1\u4f5c\uff0c\u5c31\u597d\u50cf\u4ed6\u4eec\u65e0\u6cd5\u4fdd\u6301\u6e05\u9192\u4e00\u6837\uff09\u3002<\/p>\n<p>\u5916\u90e8\u7ebf\u7d22\u901a\u8fc7\u89c6\u4ea4\u53c9\u4e0a\u6838\u4e0e\u5185\u90e8\u663c\u591c\u8282\u5f8b\u76f8\u4e92\u4f5c\u7528\uff0c\u7ef4\u6301\u6211\u4eec\u7684\u7761\u7720-\u89c9\u9192\u5468\u671f\uff0c\u4fdd\u8bc1\u7761\u7720\u7a33\u6001\u3002<\/p>\n<p><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pica.zhimg.com\/50\/v2-344efc982eb29d9784a462956317dd5d_720w.jpg?source=1def8aca\" src=\"https:\/\/pica.zhimg.com\/50\/v2-344efc982eb29d9784a462956317dd5d_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/p>\n<p>\u5f53\u5916\u90e8\u7ebf\u7d22\u4e0e\u5185\u90e8\u663c\u591c\u8282\u5f8b\u4e0d\u76f8\u7b26\u65f6\uff0c\u5404\u79cd\u5185\u90e8\u7cfb\u7edf\u5c31\u4f1a\u53d1\u751f\u7d0a\u4e71\uff0c\u6253\u4e71\u8eab\u4f53\u7684\u5185\u90e8\u751f\u7269\u949f\u3002<\/p>\n<p>\u6700\u5e38\u89c1\u7684\u5e72\u6270\u56e0\u7d20\u5c31\u662f\u84dd\u5149\u4e86\u3002\u84dd\u5149\u4e0d\u662f\u84dd\u8272\u7684\u5149\uff0c\u800c\u662f\u6307\u6ce2\u957f\u5904\u4e8e400nm-480nm\u4e4b\u95f4\u5177\u6709\u76f8\u5bf9\u8f83\u9ad8\u80fd\u91cf\u7684\u5149\u7ebf\u3002<\/p>\n<p>\u503c\u5f97\u4e00\u63d0\u7684\u662f\uff0c\u5e76\u4e0d\u662f\u6240\u6709\u84dd\u5149\u90fd\u662f\u6709\u5bb3\u5149\uff0c\u771f\u6b63\u6709\u5bb3\u7684\u662f\u6ce2\u957f400\u5230450\u4ee5\u5185\u7684\u84dd\u5149\uff08\u672a\u7ecf\u5904\u7406\u7684\u4eba\u9020\u5149\u5982\u624b\u673a\u5c4f\u5e55\uff09\uff0c\u800c480\u5230500\u7eb3\u7c73\u4e4b\u95f4\u7684\u84dd\u5149\uff08\u5927\u90e8\u5206\u65e5\u5149\uff09\u6709\u4e00\u79cd\u8c03\u6574\u751f\u7269\u8282\u5f8b\u7684\u4f5c\u7528\uff0c\u7761\u7720\u3001\u60c5\u7eea\u3001\u8bb0\u5fc6\u529b\u7b49\u90fd\u4e0e\u4e4b\u76f8\u5173\uff0c\u5bf9\u4eba\u4f53\u53cd\u800c\u662f\u6709\u76ca\u7684\u3002<\/p>\n<p><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-5d6f11ef6c929890e0baa9aa6eacd5db_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-5d6f11ef6c929890e0baa9aa6eacd5db_720w.jpg?source=1def8aca\"\/><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-b6f3db0c359fa77fd182b577b599ca1d_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-b6f3db0c359fa77fd182b577b599ca1d_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/p>\n<p>\u6709\u5bb3\u84dd\u5149\u4e0d\u4ec5\u4f1a\u5f71\u54cd\u89c6\u529b\uff0c\u66f4\u4f1a\u5f71\u54cd\u892a\u9ed1\u7d20\u7684\u5206\u6ccc\uff0c\u5bfc\u81f4\u5185\u90e8\u663c\u591c\u8282\u5f8b\u7d0a\u4e71\uff0c\u6210\u4e3a\u4f4e\u8d28\u7761\u7720\u7684\u5143\u51f6\uff0c\u4e5f\u662f\u4e3a\u4ec0\u4e48\u767d\u5929\u7761\u7720\u7684\u6062\u590d\u6548\u679c\u6bd4\u591c\u665a\u7761\u7720\u7684\u6062\u590d\u6548\u679c\u4f4e\u5f88\u591a\u7684\u4e3b\u8981\u539f\u56e0\u3002<\/p>\n<p>\u800c\u98a0\u5012\u9ed1\u767d\u7684\u4f5c\u606f\u4e0d\u5065\u5eb7\u7684\u6700\u91cd\u8981\u539f\u56e0\u5c31\u5728\u4e8e\u6b64\uff1a<\/p>\n<p><\/p>\n<h2>\u4f60\u5f88\u96be\u505a\u5230\u5b8c\u5168\u8ba9\u4f60\u7684\u8eab\u4f53\u5c06\u767d\u5929\u5f53\u505a\u591c\u665a\u3002<\/h2>\n<p><\/p>\n<p>\u6216\u8bb8\u4f60\u53ef\u4ee5\u5728\u767d\u5929\u62c9\u4e0a\u7a97\u5e18\uff0c\u5c06\u623f\u95f4\u5904\u4e8e\u8ddf\u591c\u665a\u4e00\u6837\u7684\u9ed1\u6697\u7a0b\u5ea6\uff0c\u4f46\u4f60\u5f88\u96be\u4fdd\u6301\u6e7f\u5ea6\u3001\u4f53\u8868\u6e29\u5ea6\u3001\u751a\u81f3\u662f\u5076\u5c14\u7a7f\u900f\u8fdb\u6765\u7684\u5149\u7ebf\u3001\u6216\u8005\u4e00\u4e9b\u6211\u4eec\u8fd8\u672a\u77e5\u7684\u5916\u90e8\u7ebf\u7d22\uff08\u4f8b\u5982<a href=\"https:\/\/www.zhihu.com\/search?q=%E6%9C%88%E7%9B%B8%E6%BD%AE%E6%B1%90&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2284698399%7D\">\u6708\u76f8\u6f6e\u6c50<\/a>\uff09\u90fd\u4e0e\u591c\u665a\u5b8c\u5168\u4e00\u81f4\uff0c\u5e76\u957f\u671f\u9ed1\u767d\u98a0\u5012\u5730\u6301\u7eed\u4e0b\u53bb\u3002<\/p>\n<p>\u5728\u767d\u5929\u7761\u89c9\u7684\u7761\u7720\u8d28\u91cf\u6bd4\u5728\u591c\u665a\u7761\u89c9\u7684\u7761\u7720\u8d28\u91cf\u8981\u4f4e\u5f88\u591a\u3002<\/p>\n<p><b>\u56e0\u6b64\uff0c\u5bf9\u4e8e\u5927\u90e8\u5206\u4eba\u6765\u8bf4\uff0c\u867d\u7136\u7761\u591f8\u5c0f\u65f6\u4f46\u98a0\u5012\u9ed1\u767d\u7684\u4f5c\u606f\u4f9d\u65e7\u662f\u4e0d\u5065\u5eb7\u7684\u3002<\/b><\/p>\n<p>\u98a0\u5012\u9ed1\u767d\u7684\u4f5c\u606f\u4f9d\u65e7\u4f1a\u5bf9\u8eab\u4f53\u9020\u6210\u635f\u5bb3\uff0c\u53ef\u4ee5\u7684\u8bdd\u8bf7\u5c3d\u91cf\u907f\u514d\u3002<\/p>\n<hr\/>\n<blockquote><p>\u53c2\u8003\u6587\u732e\uff1a<br \/>\u2460<a href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00924.2001\" rel=\"nofollow noreferrer\" target=\"_blank\">Invited Review: Integration of human sleep-wake regulation and circadian rhythmicity<\/a><br \/>\u2461<a href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4528595\/\" rel=\"nofollow noreferrer\" target=\"_blank\">Tuning the phase of circadian entrainment<\/a><br \/>\u2462<a href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6330200\/\" rel=\"nofollow noreferrer\" target=\"_blank\">Exercise time cues (zeitgebers) for human circadian systems can foster health and improve performance: a systematic review<\/a><br \/>\u2463<a href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/j.1365-2869.2006.00532.x\" rel=\"nofollow noreferrer\" target=\"_blank\">Circadian and homeostatic sleep regulation in morningness\u2013eveningness<\/a><br \/>\u2464<a href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5225193\/\" rel=\"nofollow noreferrer\" target=\"_blank\">Sustained wakefulness and visual attention: moderation by chronotype<\/a><\/p><\/blockquote>\n<h2>\u56de\u7b54\u4f5c\u8005\uff1aWild Field Health\u8352\u91ce\u5065\u5eb7<\/h2>\n<p><b>\u6bd4\u5982\uff1a\u51cc\u66684\u70b9\u7761\u4e2d\u534812\u70b9\u8d77\uff0c\u4e25\u683c\u6765\u8bf4\uff0c\u5176\u5b9e\u4e0d\u7b97\u71ac\u591c\u3002<\/b><\/p>\n<p>\u76ee\u524d\u6709\u4e24\u4e2a\u516c\u8ba4\u7684\u8c03\u8282\u7761\u7720\u7684\u5f71\u54cd\u56e0\u5b50\uff1a<\/p>\n<ul>\n<li>\u751f\u7269\u949f<\/li>\n<li>\u7761\u7720\u81ea\u6211\u5e73\u8861<\/li>\n<\/ul>\n<p><\/p>\n<p><b>\u91cd\u70b9\u4e00\u4e2a\u662f\"\u8981\u89c4\u5f8b\"<\/b><\/p>\n<p><b>\u53e6\u4e00\u4e2a\u662f\"\u8981\u7761\u591f\"\u3002<\/b><\/p>\n<p><\/p>\n<p>\u200d<\/p>\n<p>\u90a3\u51cc\u66684\u70b9\u7761\u4e2d\u534812\u70b9\u8d77\uff0c\u8fd9\u4e24\u4e2a\u56e0\u5b50\u90fd\u6ee1\u8db3\u4e86\uff0c\u4e25\u683c\u6765\u8bf4\uff0c\u5176\u5b9e\u4e0d\u7b97\u71ac\u591c\u3002<\/p>\n<p>\u5982\u679c\u5df2\u7ecf\u4e60\u60ef\u4e86\u663c\u4f0f\u591c\u51fa\u7684\u751f\u6d3b\uff0c\u5c31\u4e0d\u7b97\u71ac\u591c\uff0c\u53ea\u80fd\u8bf4\u662f\"\u665a\u7761\"\uff0c\u6216\u8005\u662f\"\u7761\u7720\u65f6\u95f4\u63a8\u8fdf\"\u3002<\/p>\n<p><\/p>\n<p>\u53ea\u8981\u7761\u7720\u65f6\u95f4\u957f\u5ea6\u548c\u7761\u7720\u8d28\u91cf\u90fd\u8db3\u591f\uff0c\u665a\u7761\u6ca1\u4ec0\u4e48\u95ee\u9898\u3002<\/p>\n<p><\/p>\n<h3>\u665a\u7761\u4f46\u7761\u9971\u4e86\uff0c\u5bf9\u8eab\u4f53\u6709\u4f24\u5bb3\u5417\uff1f<\/h3>\n<p>\u7761\u7720\u8d28\u91cf\u4e5f\u53d7\u751f\u7269\u949f\u7684\u5f71\u54cd\uff0c<a href=\"https:\/\/www.zhihu.com\/search?q=%E6%98%BC%E5%A4%9C%E8%8A%82%E5%BE%8B&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2571918810%7D\">\u663c\u591c\u8282\u5f8b<\/a>\uff08\u4e5f\u79f0\u4eba\u4f53\u751f\u7269\u949f\uff0cCircadian rhythms\uff09\u7684\u8bf4\u6cd5\u7531\u6765\u5df2\u4e45\uff0c\u5e76\u65e9\u5df2\u662f\u516c\u8ba4\u7684\u79d1\u5b66\u4e8b\u5b9e\u3002<\/p>\n<p>\u751f\u7269\u949f\u4e00\u592924\u5c0f\u65f6\u63a7\u5236\u548c\u5f71\u54cd\u7740\u8eab\u4f53\u5065\u5eb7\uff1a\u4ece\u65b0\u9648\u4ee3\u8c22\u5230\u7761\u7720\u4f11\u606f\u7b49\u7b49\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pic1.zhimg.com\/50\/v2-f633767026962b4ce1d65eb6ac23472b_720w.gif?source=1def8aca\" src=\"https:\/\/pic1.zhimg.com\/50\/v2-f633767026962b4ce1d65eb6ac23472b_720w.gif?source=1def8aca\"\/><\/p>\n<p>\u800c\u4e14\uff0c\u4eba\u7c7b\u4e5f\u5e76\u975e\u552f\u4e00\u6709\u5185\u5728\u663c\u591c\u8282\u5f8b\u7684\u751f\u7269\u3002<\/p>\n<blockquote><p>\u636e\u4fe1\uff0c\u4efb\u4f55\u4f9d\u8d56\u9633\u5149\u83b7\u53d6\u80fd\u91cf\u7684\u751f\u547d\u90fd\u5b58\u5728\u67d0\u79cd\u663c\u591c\u8282\u5f8b\u4ee5\u5145\u5206\u5229\u7528\u5149\u7ebf\u4e0e\u9ed1\u6697\u3002<br 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decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-6866c24efcf5018788965b6362e9ceea_720w.gif?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-6866c24efcf5018788965b6362e9ceea_720w.gif?source=1def8aca\"\/><\/p>\n<ul>\n<li>\u6025\u6027\u7761\u7720\u503a\u6307\u7684\u5c31\u662f\u53d1\u751f\u5728\u77ed\u671f\u5185\u3002<\/li>\n<\/ul>\n<p>\u8fd9\u79cd\u7761\u7720\u503a\u4f1a\u5bf9\u4f60\u7684\u60c5\u7eea\u3001\u8ba4\u77e5\u548c\u8eab\u4f53\u5065\u5eb7\u4ea7\u751f\u76f4\u63a5\u7684\u8d1f\u9762\u5f71\u54cd\u3002<\/p>\n<p>\u5728\u77ed\u671f\u5185\uff0c\u7761\u7720\u4e0d\u8db3\u4f1a\u589e\u52a0\u7126\u8651\uff0c\u8ba9\u4f60\u611f\u5230\u70e6\u8e81\u6216\u559c\u6012\u65e0\u5e38\uff0c\u524a\u5f31\u4f60\u7684<a href=\"https:\/\/www.zhihu.com\/search?q=%E5%85%8D%E7%96%AB%E7%B3%BB%E7%BB%9F&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2571918810%7D\">\u514d\u75ab\u7cfb\u7edf<\/a>\uff0c\u751a\u81f3\u5bfc\u81f4\u4f53\u91cd\u589e\u52a0\u3002<\/p>\n<p>\u4e8b\u5b9e\u4e0a\uff0c\u5982\u679c\u4f60\u53ea\u7761\u4e86\u77ed\u77ed\u51e0\u4e2a\u5c0f\u65f6\uff0c\u90a3\u4e48\u4f60\u5c31\u4f1a\u906d\u53d7\u4e0e\u8840\u6db2\u4e2d\u9152\u7cbe\u542b\u91cf\u4e3a 0.05% \u65f6\u76f8\u540c\u7684\u8ba4\u77e5\u969c\u788d\u3002<\/p>\n<p>24\u5c0f\u65f6\u4e0d\u7761\u89c9\u540e\uff0c\u5176\u6548\u679c\u7c7b\u4f3c\u4e8e\u8840\u6db2\u4e2d\u7684\u9152\u7cbe\u542b\u91cf\u4e3a 0.10%\u3002<\/p>\n<ul>\n<li>\u53e6\u4e00\u65b9\u9762\uff0c\u6162\u6027\u7761\u7720\u503a\u662f\u957f\u671f\u7684\u3002<\/li>\n<\/ul>\n<p>\u8fd9\u662f\u7531\u4e8e\u591a\u5e74\u7761\u7720\u4e0d\u8db3\u800c\u5bfc\u81f4\u7684\u7761\u7720\u5265\u593a\uff0c\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\uff0c\u6162\u6027\u7761\u7720\u503a\u7684<a href=\"https:\/\/www.zhihu.com\/search?q=%E7%B4%AF%E7%A7%AF%E6%95%88%E5%BA%94&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2571918810%7D\">\u7d2f\u79ef\u6548\u5e94<\/a>\u4e0e\u4e25\u91cd\u7684\u5065\u5eb7\u540e\u679c\u6709\u5173\uff0c\u5305\u62ec\u9ad8\u8840\u538b\u3001\u7cd6\u5c3f\u75c5\u3001\u80a5\u80d6\u3001\u6291\u90c1\u75c7\u3001\u5fc3\u810f\u75c5\u548c\u4e2d\u98ce\u7684\u98ce\u9669\u589e\u52a0\u3002<\/p>\n<blockquote><p>\u300a\u4e2d\u56fd\u7761\u7720\u7814\u7a76\u62a5\u544a2022\u300b\u663e\u793a\uff0c2021\u5e74\u4e2d\u56fd\u6c11\u4f17\u7761\u7720\u6307\u6570\u4e3a64.78\u5206(\u767e\u5206\u5236)\uff0c\u7565\u9ad8\u4e8e\u53ca\u683c\u6c34\u5e73\uff0c\u8fd9\u610f\u5473\u7740\u6211\u4eec\u4f18\u8d28\u7684\u7761\u7720\u6216\u591a\u6216\u5c11\u9047\u5230\u4e86\u6311\u6218\u3002<br \/>\u901a\u8fc7\u5bf9\u62a5\u544a\u4e2d\u7761\u7720\u6307\u6570\u4e0d\u540c\u6307\u6807\u7684\u5206\u6790\u53d1\u73b0 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src=\"https:\/\/picx.zhimg.com\/50\/v2-0f731589a7c46212736763fbebd8dcdf_720w.jpg?source=1def8aca\"\/><\/p>\n<p>\u4f17\u6240\u5468\u77e5\uff0c\u6025\u6027\u7761\u7720\u503a\u662f\u53ef\u9006\u7684\uff0c\u901a\u8fc7\u8865\u89c9\uff0c\u4f60\u53ef\u4ee5\u6062\u590d\u5e73\u65f6\u7684\u5de5\u4f5c\u6548\u7387\u3001\u60c5\u7eea\u548c\u80fd\u91cf\u6c34\u5e73\u3002<\/p>\n<p>\u867d\u7136\u5728\u626d\u8f6c\u6162\u6027\u7761\u7720\u503a\u65b9\u9762\uff0c\u7761\u7720\u7814\u7a76\u901a\u5e38\u6ca1\u6709\u5b9a\u8bba\u3002<\/p>\n<p>\u8fd9\u4e00\u5b9a\u7a0b\u5ea6\u4e0a\u53ef\u80fd\u662f\u7531\u4e8e\u5728\u51e0\u5341\u5e74\u7684\u8fc7\u7a0b\u4e2d\u6536\u96c6\u88ab\u8c03\u67e5\u8005\u7684\u51c6\u786e\u7761\u7720\u6570\u636e\u5b58\u5728\u96be\u5ea6\u3002<\/p>\n<p><\/p>\n<p><\/p>\n<p>\u4e0d\u8fc7\u665a\u7761\u5bb9\u6613\u5bfc\u81f4\u80a5\u80d6\uff0c\u8fd9\u662f\u56e0\u4e3a\u4eba\u4f53\u5185\u7684\u538b\u529b\u8377\u5c14\u8499\u76ae\u8d28\u9187(cortisol)\u53ef\u4ee5\u5e2e\u52a9\u7ef4\u6301\u8840\u538b\u7a33\u5b9a\u548c\u9002\u5ea6\u63d0\u5347\u8840\u7cd6\u91cf\uff0c\u8eab\u4f53\u63a5\u6536\u5230\u6162\u6027\u538b\u529b\uff0c\u6709\u52a9\u4e8e\u7ef4\u6301\u6211\u4eec\u63d0\u5347\u4e13\u6ce8\u529b\u3001\u7ef4\u6301\u5de5\u4f5c\u6548\u7387\u3002<\/p>\n<p>\u4e00\u4f46\u611f\u53d7\u5230\u538b\u529b\uff0c\u5927\u8111\u5c31\u4f1a\u4e0b\u4ee4\u5206\u6ccc<a href=\"https:\/\/www.zhihu.com\/search?q=%E7%9A%AE%E8%B4%A8%E9%86%87&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2571918810%7D\">\u76ae\u8d28\u9187<\/a>\uff0c<\/p>\n<p>\u56e0\u6b64\u82e5\u957f\u671f\u5904\u4e8e\u6162\u6027\u538b\u529b\u73af\u5883\u4e0b\uff08\u4f8b\u5982\u71ac\u591c\u52a0\u73ed\u3001\u665a\u7761\uff09\uff0c\u809d\u810f\u5c31\u5fc5\u987b\u52a0\u73ed\u5de5\u4f5c\u4ee3\u8c22\u6389\u8eab\u4f53\u5185\u7684\u517b\u5206\u4ee5\u4fbf\u5206\u6ccc\u8db3\u591f\u7684\u76ae\u8d28\u9187\uff0c\u53d8\u76f8\u7ed3\u679c\u5c31\u662f\u4eba\u4f53\u7684<a href=\"https:\/\/www.zhihu.com\/search?q=%E8%83%B0%E5%B2%9B%E7%B4%A0&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2571918810%7D\">\u80f0\u5c9b\u7d20<\/a>\u6c34\u5e73\u964d\u4f4e\u3001\u8840\u7cd6\u503c\u5374\u63d0\u5347\u4e86\uff0c<\/p>\n<p>\u800c\u8fd9\u4e9b\u591a\u4f59\u7684\u8840\u7cd6\u53c8\u4f1a\u5728\u4eba\u4f53\u5185\u5f71\u54cd\u5404\u673a\u80fd\u8fd0\u4f5c\uff0c\u663e\u800c\u6613\u89c1\u7684\u540e\u679c\u4e4b\u4e00\uff0c\u5c31\u662f\u4f60\u6700\u8033\u719f\u80fd\u8be6\u7684\u90a3\u53e5\u8bdd\uff1a<b>\u201c\u71ac\u591c\u53ef\u80fd\u4f1a\u53d8\u80d6\uff01\u201d<\/b><\/p>\n<p>\u8fd9\u4e5f\u53ef\u4ee5\u8bf4\u660e\u4e3a\u4ec0\u4e48\u5f53\u4eba\u5904\u4e8e\u5e9e\u5927\u538b\u529b\u65f6\uff0c<b>\u7279\u522b\u5bb9\u6613\u611f\u5192<\/b>\uff0c\u56e0\u4e3a\u809d\u810f\u5c31\u662f\u4f53\u5185\u6700\u5927\u7684\u514d\u75ab\u5668\u5b98\uff0c\u5982\u679c\u8fde\u665a\u4e0a\u90fd\u5fc5\u987b\u4e0d\u7720\u4e0d\u4f11\u5730\u5de5\u4f5c\uff0c\u5f53\u7136\u66f4\u5bb9\u6613\u88ab\u75c5\u6bd2\u5165\u4fb5\u3002<\/p>\n<p>\u540c\u65f6\u665a\u7761\u65f6\u5bb9\u6613\u611f\u5230\u5fe7\u90c1\u3001\u591a\u6101\u5584\u611f\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-533adbf880e3ff457f23ae922215656e_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-533adbf880e3ff457f23ae922215656e_720w.jpg?source=1def8aca\"\/><\/p>\n<p>\u76ee\u524d\u79d1\u5b66\u5bb6\u7814\u7a76\u7ed3\u679c\u591a\u534a\u8ba4\u4e3a\uff0c\u4eba\u5728\u71ac\u591c\u665a\u7761\u65f6\uff0c\u9664\u4e86\u4f1a\u8ba9\u76ae\u8d28\u9187\u957f\u671f\u5904\u4e8e\u9ad8\u6c34\u5e73\u7684\u72b6\u6001\u4e0b\uff0c<\/p>\n<p>\u6211\u4eec\u4f53\u5185\u8fd8\u6709\u53e6\u5916\u4e24\u4e2a\u8377\u5c14\u8499\u4e5f\u4f1a\u53d7\u5230\u5f71\u54cd\uff1a<\/p>\n<p><a href=\"https:\/\/www.zhihu.com\/search?q=%E8%A4%AA%E9%BB%91%E6%BF%80%E7%B4%A0&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2571918810%7D\">\u892a\u9ed1\u6fc0\u7d20<\/a>\uff08melatonin\uff09\u3001<a href=\"https:\/\/www.zhihu.com\/search?q=%E8%A1%80%E6%B8%85%E7%B4%A0&amp;search_source=Entity&amp;hybrid_search_source=Entity&amp;hybrid_search_extra=%7B%22sourceType%22%3A%22answer%22%2C%22sourceId%22%3A2571918810%7D\">\u8840\u6e05\u7d20<\/a>\uff08Serotonin\uff09\u3002<\/p>\n<p>\u892a\u9ed1\u6fc0\u7d20\u662f\u7531\u8111\u90e8\u7684<a 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src=\"https:\/\/pica.zhimg.com\/50\/v2-9b00a71f0aefaac331b4e78e67730649_720w.jpg?source=1def8aca\"\/><\/p>\n<p>\u7136\u800c\uff0c\u892a\u9ed1\u6fc0\u7d20\u5fc5\u987b\u8981\u5728\u5168\u9ed1\u7684\u73af\u5883\u4e0b\u624d\u80fd\u751f\u6210\uff0c<\/p>\n<p>\u6240\u4ee5\u5982\u679c\u5230\u4e86\u534a\u591c\u8fd8\u4e0d\u7761\uff0c\u7ee7\u7eed\u5f00\u8457\u706f\u3001\u770b\u7535\u89c6\u3001\u6ed1\u624b\u673a\uff0c\u8ba9\u8eab\u4f53\u66b4\u9732\u5728\u5f3a\u5149\u4e0b\uff0c\u65e0\u7591\u5c31\u59a8\u788d\u4e86\u892a\u9ed1\u6fc0\u7d20\u7684\u751f\u6210\u3002<\/p>\n<p>\u8840\u6e05\u7d20\u6c34\u5e73\u964d\u4f4e\u3001\u892a\u9ed1\u6fc0\u7d20\u53c8\u65e0\u6cd5\u751f\u6210\uff0c\u4f53\u5185\u8377\u5c14\u8499\u5206\u6ccc\u7d0a\u4e71\u5931\u8c03\uff0c<\/p>\n<p>\u5c31\u5bb9\u6613\u51fa\u73b0\u60c5\u7eea\u4f4e\u843d\u3001\u7126\u8e81\uff0c\u8d1f\u80fd\u91cf\u52a0\u500d\u7684\u538c\u4e16\u82e6\u95f7\u611f\uff0c\u4e25\u91cd\u7684\u8bdd\u751a\u81f3\u8fd8\u4f1a\u9020\u6210\u5fe7\u90c1\u3001\u7126\u8e81\u7b49\u957f\u4e45\u6027\u60c5\u7eea\u95ee\u9898\u3002<\/p>\n<p><\/p>\n<p><b>\u56e0\u6b64\uff0c\u4e3a\u4e86\u907f\u514d\u957f\u671f\u7684\u6162\u6027\u7761\u7720\u503a\u5f71\u54cd\u4f60\u7684\u5065\u5eb7\uff0c\u5efa\u8bae\uff1a<\/b><\/p>\n<p>1. 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