一个经常“早醒”的人，要警惕 4 种病
<div class="wx_rich_media_content" id="jsWxContainer"><p style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></p><p style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>小时候睡不醒，长大后睡不着，这是很多人的真实写照。随着年龄的增长，半夜醒来越来越频繁，更惨的是，醒来后就辗转反侧无法再次入睡。</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'></span></p><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><p style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></p><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;' powered-by="xiumi.us"><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 1px;min-width: 5%;height: auto;box-shadow: rgb(43, 179, 241) 6px 6px 0px 0px;padding: 8px;'><section style='text-align: left;' powered-by="xiumi.us"><section style='text-align: justify;font-size: 18px;'><p style='text-align: left;text-wrap: wrap;'><strong>几点醒才算“早醒”</strong></p></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>“早醒”是指上床睡着一段时间后，突然醒来，如同早晨起床一般清醒，再也难以入睡，是在中老年人群中常见的失眠症状。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>几点醒才算是早醒呢？</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section><section powered-by="xiumi.us"><section><section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>在临床医学上将</span><span style='font-size: 16px;letter-spacing: 1px;color: rgb(43, 179, 241);'><strong>凌晨 2 点至 4 点醒来，醒后再也睡不着的情况称为早醒。</strong></span><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>早醒的人大多睡眠时间不足，次日会感到疲惫，注意力不集中，做事效率低。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>长期早醒还可能出现一些躯体方面不适，如心悸、胸闷、腹泻等。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'>此外，</span><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'>德国图宾根大学行为神经学教授詹·鲍恩解释，如果你对一件事有预期，身体就会释放一种与压力有关的激素——促肾上腺皮质激素，</span><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'>会提示你在特定时间做某些事，可能会导致早醒。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'><br></span></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>基因也起到了一定作用，美国堪萨斯大学研究发现，人体拥有闹钟基因</span><span style='font-size: 16px;letter-spacing: 1px;color: rgb(136, 136, 136);'>（KDM5A）</span><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>，这个基因堪称“起床控制开关”。研究人员表示，这个特定基因是基因网络的一部分，功能与时钟类似。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;' powered-by="xiumi.us"><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 1px;min-width: 5%;height: auto;box-shadow: rgb(43, 179, 241) 6px 6px 0px 0px;padding: 8px;'><section style='text-align: left;' powered-by="xiumi.us"><section style='text-align: justify;font-size: 18px;'><p style='text-align: left;text-wrap: wrap;'><strong>醒得早可能是病了</strong></p></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>如果平时早醒次数过多或影响到睡眠质量，就要引起注意了，可能与以下几种疾病有关：</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='text-align: center;margin-left: 8px;margin-right: 8px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto;border-style: solid;border-width: 1px;box-sizing: border-box;'><br></span></section><section style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;outline: 0px;line-height: 1.75em;'><br></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>1</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>抑郁焦虑</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>典型抑郁症失眠有一个特点，就是早醒。至少比平时早醒一个小时，更多见的是早醒两个小时或以上。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>在大脑某个区域，神经化学递质五羟色胺含量降低的话，人就会抑郁，同时，五羟色胺含量不足，睡眠时间就会变短，表现为早醒。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>2</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>甲状腺病</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'>甲状腺过度活跃导致心跳加速、肾上腺素分泌激增，造成失眠焦虑；</span><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'>甲状腺功能低下，会导致患睡眠呼吸暂停症的可能性增加 35%。</span><br></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>3</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>胃酸逆流</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>烧心的不适让人睡不着，即使没有感觉烧心，食道中的酸也会触发反射，扰乱睡眠。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>4</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>呼吸问题</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>季节性过敏、感冒都可能导致夜间辗转反侧或早醒，其他因素也会使气道狭窄，如鼻中隔偏曲、鼻息肉、扁桃体肥大。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(43, 179, 241);'><strong><span style='color: rgb(43, 179, 241);font-size: 16px;letter-spacing: 1px;'>除了疾病，衰老以及不良生活习惯也会让你早醒：</span></strong></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>1</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>激素改变</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'>随着年龄增长，分泌的褪黑素和生长激素减少，导致深睡眠和浅睡眠质量均降低，会出现早醒现象。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'><br></span></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>2</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>缺维生素 D</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>哈佛大学研究者发现，缺乏维生素 D 与睡眠质量差有关，它直接影响大脑中对睡眠起作用的部分。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>3</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>总看手机</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>如果睡前长时间浏览社交媒体、看剧、玩游戏，屏幕蓝光会阻止身体生成褪黑素。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='text-align: center;margin-left: 8px;margin-right: 8px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto;border-style: solid;border-width: 1px;box-sizing: border-box;'><br></span></section><section style='margin-right: 8px;margin-bottom: 0px;margin-left: 8px;outline: 0px;line-height: 1.75em;'><br style='outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);'></section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>4</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>睡前饮酒</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>睡着后最初的几个小时里，身体会代谢酒精，影响睡眠进入快速眼动期。这会使人在下半夜变得焦躁不安，影响睡眠质量，导致早醒。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>此外，睡得太早、午睡过长等因素，也是导致早醒的原因。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;' powered-by="xiumi.us"><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 1px;min-width: 5%;height: auto;box-shadow: rgb(43, 179, 241) 6px 6px 0px 0px;padding: 8px;'><section style='text-align: left;' powered-by="xiumi.us"><section style='text-align: justify;font-size: 18px;'><p style='text-align: left;text-wrap: wrap;'><strong>做 6 件事缓解“早醒”</strong></p></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section></section></section></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>可通过以下三点来评估自己的睡眠质量：</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><p style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(43, 179, 241);'><strong><span style='font-size: 16px;letter-spacing: 1px;'>睡眠时间：</span></strong></span><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>是否能在晚上 10~11 时开始陷入困顿状态，进而入睡。</span></p><p style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></p><p style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(43, 179, 241);'><strong><span style='font-size: 16px;letter-spacing: 1px;'>睡眠时长：</span></strong></span><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>每晚能否睡够 7~8 个小时再自然醒来。</span></p><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><p style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><strong><span style='font-size: 16px;letter-spacing: 1px;color: rgb(43, 179, 241);'>睡醒后的感受：</span></strong><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>精力充沛还是无精打采。</span></p><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>当其中任何一条不满足时，都需引起警惕。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>如果是疾病原因，要尽快就医，生活中可从以下几个方面入手，调整习惯，避免早醒。</span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section><section><section powered-by="xiumi.us"><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>1</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>尽量准时入睡</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section></section></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>调整入睡时间，建议上床时间别晚于 23 点，睡眠时间应该为躺在床上时间的 90%以上。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>睡眠环境要安静舒适，睡前不要看电子设备，及时关灯。</span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section><section><section powered-by="xiumi.us"><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>2</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>练习腹式呼吸</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section></section></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>吸气时主动将腹肌缓慢鼓起，呼气时再主动将腹肌缓慢地缩回，以此将呼吸频率降低，就会让人放松，焦虑也会减轻。<br></span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section><section><section powered-by="xiumi.us"><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>3</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>减少闹钟次数</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section></section></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>只定一个闹钟，并在闹钟响后就起床。可以给自己设置一个 15 分钟左右的身体“开机时间”，使人体及大脑皮层逐步清醒。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='text-align: center;margin-left: 8px;margin-right: 8px;'><br></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>正常人的完整睡眠周期约为 90 分钟，如果不停被闹钟打断，睡眠周期也会被打乱。如果要定多个闹钟，两个闹钟的间隔最好在一个睡眠周期，约一个半小时。</span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section><section><section powered-by="xiumi.us"><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>4</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>白天适当运动</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section></section></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>白天增加阳光照射，会在脑内积累更多天然的褪黑素，有助于夜晚睡眠。多做一些运动，哪怕是散步半小时，也会有利于睡眠。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>午睡应控制在 20~30 分钟，超过下午 3 点就不要再午睡了。</span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section><section><section powered-by="xiumi.us"><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>5</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>保持良好情绪</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section></section></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>客观事物和自我心态都可以对情绪产生影响，没有办法改变客观事物，就尽量改变自己看事情的角度，进而改变心态。<br></span></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section><section><section powered-by="xiumi.us"><section style='font-size: 16px;margin-left: 8px;margin-right: 8px;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 6px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;' powered-by="xiumi.us"><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(43, 179, 241);background-color: rgb(43, 179, 241);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);'><p><strong>6</strong></p></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;margin-right: 13px;'><section style='text-align: justify;color: rgb(43, 179, 241);' powered-by="xiumi.us"><p style='text-wrap: wrap;'><strong>避免药物滥用</strong></p></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'></span></section></section></section><section><section powered-by="xiumi.us"><section><section powered-by="xiumi.us"><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><br></section></section></section></section></section></section></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>有些人不顾自身状况，滥用褪黑素、安眠药等，不仅对改善睡眠无益，还可能有其他副作用。<br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'>需要提醒的是，若长期因为早醒问题深受困扰，应及时寻求专业医生的帮助。</span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 1px;'><br></span></section>转载声明：本文转载自「科普中国」</div> 手机让人无法释怀。
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