想长寿，每天该睡几小时？
<div class="wx_rich_media_content" id="jsWxContainer"><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;text-align: center;line-height: 1.75em;' data-mpa-powered-by="yiban.io"><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>“睡眠问题居高不下，</span></p><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;text-align: center;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>睡眠时间小于7小时的人群</span></p><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;text-align: center;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>较上一年增加1/4，</span></p><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;text-align: center;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>超三分之一的国人有睡眠困扰。”<br></span></p><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;text-align: center;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>想长寿每天该睡几小时？</span></p><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;text-align: center;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>为什么午睡会越睡越困……</span><span style='font-size: 16px;letter-spacing: 2px;'></span></p><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span><span class="wxart_image" wx-style='display:inline-block;float: left;'></span><section data-autoskip="1" style='margin-bottom: 16px;padding: 16px;overflow: auto;font-size: 15px;line-height: 1.45;border-radius: 3px;background-color: rgb(247, 247, 247);max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><section style='margin-right: 8px;margin-left: 8px;text-align: justify;font-size: 17px;line-height: 1.75em;letter-spacing: 2px;text-indent: 2em;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><p style='line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>近日，由武汉市卫健委、武汉市爱卫办联合打造的健康科普大型系列直播“健康大家谈”精彩开讲。复旦大学上海医学院药理学系主任、中国睡眠研究会理事长黄志力教授，就现代人广受关注的睡眠问题做了精彩的科普分享。</span></p></section></section></section><section style='text-align: justify;margin-left: 8px;margin-right: 8px;'><br></section><section data-role="title" data-tools="135编辑器" data-id="107412" style='letter-spacing: normal;text-align: start;white-space: normal;margin-bottom: 0px;color: rgb(62, 62, 62);font-family: 微软雅黑;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;overflow-wrap: break-word !important;'><section style='margin: 10px auto;text-align: center;overflow-wrap: break-word !important;'><section style='display: inline-block;overflow-wrap: break-word !important;'><section style='width: 33px;height: 33px;background-color: rgb(54, 71, 150);box-shadow: rgb(229, 198, 148) 2px 2px 0px 0px;overflow-wrap: break-word !important;'><section hm_fix="291:270" style='font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);line-height: 33px;overflow-wrap: break-word !important;'><strong style='overflow-wrap: break-word !important;'>0</strong><strong data-original-title="" title="" style='overflow-wrap: break-word !important;'>1</strong></section></section></section></section></section><p style='letter-spacing: normal;white-space: normal;margin-bottom: 0px;color: rgb(62, 62, 62);font-family: 微软雅黑;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;vertical-align: inherit;cursor: text;text-align: center;max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><br></p><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-align: center;'><span style='color: rgb(2, 30, 170);font-size: 18px;'><strong><span style='color: rgb(2, 30, 170);letter-spacing: 1px;'>想长寿，每天该睡几小时？</span></strong></span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-align: center;'><span style='font-size: 17px;'><strong><span style='letter-spacing: 1px;'><br></span></strong></span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;'>大家都知道，失眠不利人的身体健康，那么睡眠时间越长是不是就越健康、越长寿呢？</span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;'><br></span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;'>答案是否定的。根据黄志力教授现场展示的睡眠时长与死亡率的关系曲线图，可以得出<span style='color: rgb(2, 30, 170);'><strong>成年人每天最佳睡眠时间为6.5至7.4个小时</strong></span>。平均每天睡眠7小时是长寿的重要秘诀。</span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><p style='margin-bottom: 0px;'>MjM5ODAyNTcwMA==||2652975366||wxv_3073382635370217473</p><p style='margin-bottom: 0px;line-height: 1.75em;margin-left: 0px;margin-right: 0px;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></p><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;'>作为健康四大支柱之一，睡眠是高度保守的本能行为，有着能量保存、清除大脑代谢废物、增进免疫等功能，是学习记忆巩固、维持敏捷思维的重要保证。黄志力表示，睡眠还有一个非常重要的功能，即生长发育的需要。80%的生长激素在睡眠阶段释放，睡眠是生命所必需。</span><o:p></o:p></p><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><blockquote style='white-space: normal;color: rgba(0, 0, 0, 0.498);letter-spacing: 0.544px;background-color: rgb(255, 255, 255);font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><section data-tools="135编辑器" data-id="86005" style='border-width: 0px;border-style: none;border-color: initial;z-index: 0;max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><section style='margin-bottom: 16px;padding: 16px;overflow: auto;line-height: 1.45;border-radius: 3px;color: rgb(51, 51, 51);background-color: rgb(246, 246, 246);max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><section style='min-height: 1em;line-height: 2em;letter-spacing: 1.5px;text-indent: 2em;max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><p style='margin-right: 8px;margin-bottom: 16px;margin-left: 8px;white-space: normal;text-indent: 0em;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;'><strong>0~2个月</strong>的新生儿每天需要12~18小时的睡眠，这是因为他们的大脑和身体正在迅速发育，睡眠是新生儿生长发育的关键因素之一；</span></p><p style='margin-right: 8px;margin-bottom: 16px;margin-left: 8px;white-space: normal;text-indent: 0em;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;'><strong>3~11个月</strong>的婴儿每天需要14~15小时的睡眠；</span></p><p style='margin-right: 8px;margin-bottom: 16px;margin-left: 8px;white-space: normal;text-indent: 0em;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;'><strong>1~3岁</strong>的幼儿需要12~14小时的睡眠时间；</span></p><p style='margin-right: 8px;margin-bottom: 16px;margin-left: 8px;white-space: normal;text-indent: 0em;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;'><strong>3~5岁</strong>的学龄前儿童需要11~13小时的睡眠；</span></p><p style='margin-right: 8px;margin-bottom: 16px;margin-left: 8px;white-space: normal;text-indent: 0em;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;'><strong>5~10岁</strong>的学龄儿童需要10~11小时；</span></p><p style='margin-right: 8px;margin-bottom: 16px;margin-left: 8px;white-space: normal;text-indent: 0em;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;'><strong>11~17岁</strong>的青少年需要 8.5~9.5小时；</span></p><p style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;white-space: normal;text-indent: 0em;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;'><strong>成年人，包括老人</strong>需要7~8小时。</span><span style='font-size: 16px;letter-spacing: 1px;'></span></p></section></section></section></blockquote><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><br></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>“随着年龄的增长，睡眠的时间将会不断缩短。”黄志力教授总结道。</span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><br></span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>根据相关研究，睡眠时长小于4小时或大于10小时的人，认知障碍风险显著增高；每天睡8小时的成年人中风发生率是每天睡7小时的成年人的2倍。</span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><section>MjM5ODAyNTcwMA==||2652975366||wxv_3073384111161245697</section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'>“我们要改变睡眠时间一定要超过8小时的传统观念，<strong>成人睡7小时</strong><strong>应该是一个最佳的睡眠时间</strong>。”黄志力教授表示，<strong>健康的睡眠不应盲目追求睡眠的时间长度，而要讲究睡眠的质量。</strong></span><span style='font-size: 16px;letter-spacing: 1px;'></span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><section data-role="title" data-tools="135编辑器" data-id="107412" style='margin-bottom: 0px;white-space: normal;letter-spacing: normal;text-align: start;color: rgb(62, 62, 62);font-family: 微软雅黑;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;overflow-wrap: break-word !important;'><section style='margin: 10px auto;text-align: center;overflow-wrap: break-word !important;'><section style='display: inline-block;overflow-wrap: break-word !important;'><section style='width: 33px;height: 33px;background-color: rgb(54, 71, 150);box-shadow: rgb(229, 198, 148) 2px 2px 0px 0px;overflow-wrap: break-word !important;'><section hm_fix="291:270" style='font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);line-height: 33px;overflow-wrap: break-word !important;'><strong style='overflow-wrap: break-word !important;'>0</strong><strong data-original-title="" title="" style='overflow-wrap: break-word !important;'>2</strong></section></section></section></section></section><p style='margin-bottom: 0px;white-space: normal;letter-spacing: normal;color: rgb(62, 62, 62);font-family: 微软雅黑;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;vertical-align: inherit;cursor: text;text-align: center;max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><br></p><section style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;white-space: normal;line-height: 1.75em;text-align: center;'><span style='font-size: 18px;'><strong><span style='color: rgb(2, 30, 170);letter-spacing: 1px;'>午睡超过这个时间</span></strong></span><o:p></o:p></section><section style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;white-space: normal;line-height: 1.75em;text-align: center;'><span style='font-size: 18px;'><strong><span style='color: rgb(2, 30, 170);letter-spacing: 1px;'>疾病风险增加40%</span></strong></span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><br></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'>生活中，很多人都有午睡的习惯。的确，午睡可以为人体带来诸多的健康益处。午睡睡对了可以补充身体能量，睡错了可能越睡越累。午睡到底该怎么睡？睡多久才正常？</span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'><br></span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'>黄志力教授给出“标答”：<strong><span style='color: rgb(2, 30, 170);'>午睡时间应限制在15时以前的15~20分钟</span></strong>，以获得午睡对健康的最大益处，并防止损害夜间睡眠。</span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><p style='margin-bottom: 0px;'>MjM5ODAyNTcwMA==||2652975366||wxv_3073390444711280646</p><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'>“超1小时午睡，阿尔茨海默病风险增加40%。”黄志力教授介绍，午睡与阿尔茨海默病之间存在潜在的双向联系：午睡过多、过长，会增加未来患阿尔茨海默病的风险；阿尔茨海默病也会导致患者白天过度午睡。</span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'><br></span></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'>此外，午觉睡太久还可能会进入深度睡眠状态,人体的新陈代谢减慢，血流速度也会减慢，醒来后容易出现乏力、头晕、头痛等症状，对下午的日常工作与学习造成不良影响。同时，白天过长的睡眠时间还会损害夜间睡眠，导致失眠。</span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><section data-role="title" data-tools="135编辑器" data-id="107412" style='margin-bottom: 0px;white-space: normal;letter-spacing: normal;text-align: start;color: rgb(62, 62, 62);font-family: 微软雅黑;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;overflow-wrap: break-word !important;'><section style='margin: 10px auto;text-align: center;overflow-wrap: break-word !important;'><section style='display: inline-block;overflow-wrap: break-word !important;'><section style='width: 33px;height: 33px;background-color: rgb(54, 71, 150);box-shadow: rgb(229, 198, 148) 2px 2px 0px 0px;overflow-wrap: break-word !important;'><section hm_fix="291:270" style='font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);line-height: 33px;overflow-wrap: break-word !important;'><strong style='overflow-wrap: break-word !important;'>0</strong><strong data-original-title="" title="" style='overflow-wrap: break-word !important;'>3</strong></section></section></section></section></section><p style='margin-bottom: 0px;white-space: normal;letter-spacing: normal;color: rgb(62, 62, 62);font-family: 微软雅黑;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;vertical-align: inherit;cursor: text;text-align: center;max-inline-size: 100%;overflow-wrap: break-word !important;outline: none 0px !important;'><br></p><section style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;white-space: normal;line-height: 1.75em;text-align: center;'><span style='font-size: 18px;'><strong><span style='color: rgb(2, 30, 170);letter-spacing: 1px;'>10个健康“锦囊”</span></strong></span><o:p></o:p></section><section style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;white-space: normal;line-height: 1.75em;text-align: center;'><span style='font-size: 18px;'><strong><span style='color: rgb(2, 30, 170);letter-spacing: 1px;'>助你实现健康睡眠</span></strong></span></section><section style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;white-space: normal;line-height: 1.75em;'><br></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;font-size: 17px;'>《2023中国健康睡眠白皮书》显示，有87.9%的受调者表明已经关注自身的睡眠健康，其中超过三分之一人有睡眠问题，据调查，近七成习惯晚睡的人的睡眠问题与手机相关。因放不下手机，入睡时间一再推迟，手机成为“睡眠杀手”。</span><span style='font-size: 16px;letter-spacing: 1px;'></span><o:p></o:p></section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><section>MjM5ODAyNTcwMA==||2652975366||wxv_3073379570072190977</section><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;text-indent: 2em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>拥有好睡眠，不妨从养成好的睡眠习惯开始。黄志力教授现场给出10个睡眠健康“锦囊”：</span><o:p></o:p></section><p style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><br></span></p><ol class="list-paddingleft-1" style='list-style-type: decimal;'><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>入睡前放松，避免手机、电脑等的蓝光刺激，通过阅读诗词、史书等，让人平静，帮助入眠；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>掌握自身睡眠特征，培养规则睡眠作息；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>在正确时间喝茶和咖啡；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>晚餐适量，饱食胃肠道负担加重、干扰睡眠；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>按时起床，按时就寝，严守生物节律；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>一日三餐，规则适量，从代谢水平上让细胞感知和维持生物节律；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>利用日光，醒后及时开窗或选择用照明灯来增强光线刺激，唤醒大脑；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>以第二天不瞌睡的最短睡眠时间，作为最佳睡眠时长；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 16px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>保持运动习惯，增加内源性睡眠物质的产生，有利于睡眠启动和维持；</span><o:p></o:p></section></li><li style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='letter-spacing: 2px;font-size: 17px;font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;'>自我纠正无效，建议专业帮助，不要自行盲目选购保健品或选用药物。</span><o:p></o:p></section></li></ol><section style='margin-left: 8px;margin-right: 8px;margin-bottom: 0px;line-height: 1.75em;'><span style='font-size: 16px;letter-spacing: 1px;'><br></span></section><section>MjM5ODAyNTcwMA==||2652975366||wxv_3073377420709494789</section><p style='margin-bottom: 0px;line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='background-color: rgb(255, 255, 255);color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;'>长江日报出品<br></span></p><p style='margin-bottom: 0px;line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='background-color: rgb(255, 255, 255);color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;'>记者：刘越 摄影：柯志刚</span><br></p><p style='margin-bottom: 0px;letter-spacing: 0.578px;white-space: normal;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'>视频制作<span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'><span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'>：</span></span>赵怡然</span></p><p style='margin-bottom: 0px;letter-spacing: 0.578px;white-space: normal;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'>编辑<span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'>：</span>费吟梅 朱晨颖</span></p><p style='margin-bottom: 0px;letter-spacing: 0.578px;white-space: normal;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'>封面<span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'>：</span>马晶晶</span></p><section style='margin-bottom: 0px;letter-spacing: 0.578px;white-space: normal;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(136, 136, 136);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 14px;letter-spacing: 1px;background-color: rgb(255, 255, 255);'>校对：胡蝶</span></section></div> 进入深度睡眠才真正睡得好
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