晚上11点后睡觉的人，这种睡眠激素正在流失
<div class="wx_rich_media_content" id="jsWxContainer"><section></section><section><br></section><section>“日出而作，日落而息”是古人的养生智慧，这其中离不开褪黑素的“技术支持”。</section><section><br></section><section>但如果你经常在晚上11点之后入睡，褪黑素发挥作用的规律就会受到干扰，进而埋下种种隐患。</section><section><br></section><section style='text-align: center;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto;'></span></section><section><br></section><section><span style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; font-size: var(--articleFontsize); letter-spacing: 0.578px; visibility: visible;'>《生命时报》</span><strong style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; font-size: var(--articleFontsize); letter-spacing: 0.578px; visibility: visible;'>（微信搜索“LT0385”即可关注）</strong><span style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; font-size: var(--articleFontsize); letter-spacing: 0.578px; visibility: visible;'>邀请专家，告诉你褪黑素的昼夜节律，并支招如何稳住睡眠激素、让你睡得更好。</span></section><section><br></section><section style='font-size: 16px;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 30px;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;border-style: solid;border-width: 1px;border-color: rgb(71, 193, 168);margin-left: 12px;height: auto;'><section style='justify-content: flex-start;display: flex;flex-flow: row nowrap;transform: translate3d(-8px, 0px, 0px);margin-top: -9px;margin-bottom: 8px;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;padding-right: 20px;padding-bottom: 10px;padding-left: 20px;'><section style='margin-top: -15px;margin-bottom: 5px;transform: translate3d(-10px, 0px, 0px);line-height: 0;'><section style='vertical-align: middle;display: inline-block;line-height: 0;width: 35px;height: auto;'><span class="wxart_image" wx-style='display:inline-block;vertical-align: middle;width: 100%;height: auto !important;'></span></section></section><section style='text-align: justify;font-size: 20px;color: rgb(87, 81, 80);'><p><strong>褪黑素分泌有昼夜节律</strong></p></section></section></section></section></section><section style='text-align: right;font-size: 2px;margin-top: -1px;margin-bottom: 10px;transform: translate3d(-30px, 0px, 0px);'><section style='display: inline-block;width: 50px;height: 20px;vertical-align: top;overflow: hidden;line-height: 0;'><section style='transform: rotateZ(45deg);'><section style='text-align: center;margin-top: -10px;'><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; border-style: solid; border-width: 1px; border-color: rgb(71, 193, 168);'><section style='text-align: justify;'><p><br></p></section></section></section></section></section></section></section></section></section><section><br></section><section>褪黑素是负责调节「睡眠-觉醒周期」的睡眠激素，主要由大脑深处的松果体分泌，也叫“<span style='letter-spacing: 0.578px;text-wrap: wrap;'>黑夜荷尔蒙</span>”。</section><section><br></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>褪黑素最重要的作用，是</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>调</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>节</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>昼夜节律，帮助睡眠，告诉身体“<span style='letter-spacing: 0.578px;'>到点了</span><span style='letter-spacing: 0.578px;'>该</span><span style='letter-spacing: 0.578px;'>睡觉了</span><span style='letter-spacing: 0.578px;'>”<span style='letter-spacing: 0.578px;'>。</span></span></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'><span style='letter-spacing: 0.578px;'><span style='letter-spacing: 0.578px;'><br></span></span></span></section><section><span class="wxart_image" wx-style='display:inline-block;-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;text-wrap: wrap;color: rgb(34, 34, 34);font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);display: initial;width: 100%;visibility: visible !important;height: auto !important;'></span></section><section><br></section><section style='transform: perspective(0px); transform-style: flat;'><section style='transform: translate3d(18px, 0px, 0px) rotateX(180deg); display: flex; flex-flow: row nowrap; justify-content: flex-start; margin: 10px 0% -11px;'><section style='display: inline-block;vertical-align: top;width: 18px;line-height: 0;height: auto;flex: 0 0 auto;align-self: flex-start;'><section style='text-align: center;'><section style='display: inline-block;width: 12px;height: 12px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-radius: 98px;border-style: none;border-color: rgb(62, 62, 62);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section><section style='text-align: center;margin-top: -5px;margin-right: 0%;margin-left: 0%;transform: translate3d(-1px, 0px, 0px);'><section style='display: inline-block;width: 10px;height: 12px;vertical-align: top;overflow: hidden;background-color: rgba(255, 255, 255, 0);border-style: none none solid solid;border-width: 0px 0px 3px 3px;border-radius: 0px 0px 0px 75px;border-color: rgb(62, 62, 62) rgb(62, 62, 62) rgb(71, 193, 168) rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section><section style='display: inline-block;vertical-align: top;width: 18px;line-height: 0;height: auto;flex: 0 0 auto;align-self: flex-start;'><section style='text-align: center;'><section style='display: inline-block;width: 12px;height: 12px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-radius: 98px;border-style: none;border-color: rgb(62, 62, 62);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section><section style='text-align: center;margin-top: -5px;margin-right: 0%;margin-left: 0%;transform: translate3d(-1px, 0px, 0px);'><section style='display: inline-block;width: 10px;height: 12px;vertical-align: top;overflow: hidden;background-color: rgba(255, 255, 255, 0);border-style: none none solid solid;border-width: 0px 0px 3px 3px;border-radius: 0px 0px 0px 75px;border-color: rgb(62, 62, 62) rgb(62, 62, 62) rgb(71, 193, 168) rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section></section><section style='font-size: 16px;'><section style='margin-right: 0%; margin-bottom: 10px; margin-left: 0%; justify-content: flex-start; display: flex; flex-flow: row nowrap;'><section style='display: inline-block;width: 100%;vertical-align: top;background-color: rgb(244, 244, 244);padding: 25px 20px 20px;align-self: flex-start;flex: 0 0 auto;'><section style='margin-right: 0%;margin-left: 0%;'><section style='font-size: 17px;color: rgb(95, 95, 95);letter-spacing: 1px;text-align: justify;'><p><span style='letter-spacing: 1.8px;color: rgb(0, 0, 0);'><span style='letter-spacing: 0.578px;'>褪黑素的分泌受光线影响，具有明显的昼夜节律性：</span></span></p><p><span style='letter-spacing: 1.8px;color: rgb(0, 0, 0);'><span style='letter-spacing: 0.578px;'><br></span></span></p><p><span style='letter-spacing: 1.8px;color: rgb(0, 0, 0);'><span style='letter-spacing: 0.578px;'></span><span style='letter-spacing: 0.578px;'>白天，褪黑素分泌维持在很低的水平；</span></span><span style='color: rgb(0, 0, 0);letter-spacing: 0.578px;'>晚上九十点时</span><span style='color: rgb(0, 0, 0);letter-spacing: 0.578px;'>分</span><span style='color: rgb(0, 0, 0);letter-spacing: 0.578px;'>泌量增加，晚上十一点左右分泌量大量增加，</span><span style='color: rgb(0, 0, 0);letter-spacing: 0.578px;'>凌晨两三点达到最高峰；</span></p><p><span style='color: rgb(0, 0, 0);letter-spacing: 0.578px;'><br></span></p><p><span style='letter-spacing: 1.8px;color: rgb(0, 0, 0);'><span style='letter-spacing: 0.578px;'><span style='letter-spacing: 0.578px;'>天亮时，褪黑素的分泌又逐渐降至最低水平。</span></span></span></p><p><span style='letter-spacing: 1.8px;color: rgb(0, 0, 0);'><span style='letter-spacing: 0.578px;'><span style='letter-spacing: 0.578px;'><br></span></span></span></p><p><span style='letter-spacing: 1.8px;color: rgb(0, 0, 0);'><span style='letter-spacing: 0.578px;'><span style='letter-spacing: 0.578px;'></span></span></span></p></section></section></section></section></section><section><br><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'></span></section><section><span style='letter-spacing: 0.578px;text-wrap: wrap;'>在夜间黑暗环境下</span><span style='letter-spacing: 0.578px;text-wrap: wrap;'>，</span><span style='text-wrap: wrap;letter-spacing: 0.578px;'>褪黑素的</span><span style='letter-spacing: 0.578px;text-wrap: wrap;'>分泌量是</span><span style='letter-spacing: 0.578px;text-wrap: wrap;'>白天的5~10倍。</span><span style='letter-spacing: 0.578px;text-wrap: wrap;'>如果经常熬夜，尤其是</span><span style='text-wrap: wrap;letter-spacing: 0.578px;'>23点以后</span><span style='letter-spacing: 0.578px;text-wrap: wrap;'>褪黑素大量分泌时还不</span><span style='letter-spacing: 0.578px;text-wrap: wrap;'>睡，</span><span style='text-wrap: wrap;letter-spacing: 0.578px;'>「睡眠-</span><span style='text-wrap: wrap;letter-spacing: 0.578px;'>觉醒周期」就会受到影响，出现“困过劲儿，反而不困了的感觉”，可能导致入睡困难、半夜醒来或早上早醒等情况。</span></section><section><span style='text-wrap: wrap;letter-spacing: 0.578px;'><br></span></section><section>人在不同年龄，褪黑素的分泌量有很大差异：<span style='letter-spacing: 0.578px;text-wrap: wrap;'>一般</span>在青春期前，其分泌水平达到峰值；40岁后，分泌量随年龄增长逐渐下降；70岁时减至顶峰的1/4。</section><section><br></section><section>可以说，晚睡的人主动放弃了一部分褪黑素带来的睡眠“福利”，年纪轻轻就开始体验老年人的睡眠了。</section><section><br></section><section style='font-size: 16px;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 30px;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;border-style: solid;border-width: 1px;border-color: rgb(71, 193, 168);margin-left: 12px;height: auto;'><section style='justify-content: flex-start;display: flex;flex-flow: row nowrap;transform: translate3d(-8px, 0px, 0px);margin-top: -9px;margin-bottom: 8px;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;padding-right: 20px;padding-bottom: 10px;padding-left: 20px;'><section style='margin-top: -15px;margin-bottom: 5px;transform: translate3d(-10px, 0px, 0px);line-height: 0;'><section style='vertical-align: middle;display: inline-block;line-height: 0;width: 35px;height: auto;'><span class="wxart_image" wx-style='display:inline-block;vertical-align: middle;width: 100%;height: auto !important;'></span></section></section><section style='text-align: justify;font-size: 20px;color: rgb(87, 81, 80);'><p><strong>左右睡眠的两种重要激素</strong></p></section></section></section></section></section><section style='text-align: right;font-size: 2px;margin-top: -1px;margin-bottom: 10px;transform: translate3d(-30px, 0px, 0px);'><section style='display: inline-block;width: 50px;height: 20px;vertical-align: top;overflow: hidden;line-height: 0;'><section style='transform: rotateZ(45deg);'><section style='text-align: center;margin-top: -10px;'><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; border-style: solid; border-width: 1px; border-color: rgb(71, 193, 168);'><section style='text-align: justify;'><p><br></p></section></section></section></section></section></section></section></section></section><section><br></section><section>综合来看，左右人体睡眠节律的激素主要有两种：一是褪黑素，另一种就是皮质醇。</section><section><br></section><section style='font-size: 16px;'><section style='display: flex; flex-flow: row nowrap; margin: 10px 0%; justify-content: flex-start;'><section style='display: inline-block;vertical-align: middle;width: auto;line-height: 0;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;'><section style='transform: rotateZ(30deg);'><section style='text-align: center;'><section style='display: inline-block;width: 33px;height: 33px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-radius: 105px;border-style: none;border-color: rgb(62, 62, 62);'><section style='margin-top: 4px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;width: 6px;height: 18px;vertical-align: top;overflow: hidden;background-color: rgb(72, 193, 168);border-width: 0px 2px;border-radius: 2px;border-style: none solid;border-color: rgb(62, 62, 62) rgb(255, 255, 255);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section><section style='margin-top: 2px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;width: 6px;height: 8px;vertical-align: top;overflow: hidden;background-color: rgba(255, 255, 255, 0);border-width: 6px 3px 0px;border-radius: 2px;border-style: solid;border-color: rgb(255, 255, 255) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;flex: 100 100 0%;align-self: center;height: auto;'><section style='font-size: 18px;color: rgb(71, 193, 168);padding-right: 11px;padding-left: 11px;line-height: 1;letter-spacing: 0px;text-align: justify;'><p><strong>褪黑素</strong></p></section></section></section></section><section><br></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><span style='letter-spacing: 0.578px;'>正如上文所说，褪黑素<span style='letter-spacing: 0.578px;'>就像人体中的“打更人”，<span style='letter-spacing: 0.578px;text-wrap: wrap;'>它</span></span>能轻松通过大多数细胞膜，向各组织器官通报“天色已晚”。</span></span></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><span style='letter-spacing: 0.578px;'><br></span></span></section><ul class="list-paddingleft-1" style='width: 577.248px;letter-spacing: 0.578px;text-wrap: wrap;list-style-type: circle;'><li><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><span style='letter-spacing: 0.578px;'>例如，“打更人”到达下丘脑时，可使中枢神经系统的“促醒信号”减弱，从而缩短入睡时间、延长睡眠时长。</span></span></section></li></ul><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><span style='letter-spacing: 0.578px;'><br></span></span></section><ul class="list-paddingleft-1" style='width: 577.248px;letter-spacing: 0.578px;text-wrap: wrap;list-style-type: circle;'><li><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><span style='letter-spacing: 0.578px;'>“打更人”巡逻到达脑干时，会引导其调慢心率、放缓呼吸，为入睡做准备。</span></span></section></li></ul><section><br></section><section style='font-size: 16px;'><section style='display: flex; flex-flow: row nowrap; margin: 10px 0%; justify-content: flex-start;'><section style='display: inline-block;vertical-align: middle;width: auto;line-height: 0;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;'><section style='transform: rotateZ(30deg);'><section style='text-align: center;'><section style='display: inline-block;width: 33px;height: 33px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);border-width: 0px;border-radius: 105px;border-style: none;border-color: rgb(62, 62, 62);'><section style='margin-top: 4px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;width: 6px;height: 18px;vertical-align: top;overflow: hidden;background-color: rgb(72, 193, 168);border-width: 0px 2px;border-radius: 2px;border-style: none solid;border-color: rgb(62, 62, 62) rgb(255, 255, 255);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section><section style='margin-top: 2px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;width: 6px;height: 8px;vertical-align: top;overflow: hidden;background-color: rgba(255, 255, 255, 0);border-width: 6px 3px 0px;border-radius: 2px;border-style: solid;border-color: rgb(255, 255, 255) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;flex: 100 100 0%;align-self: center;height: auto;'><section style='font-size: 18px;color: rgb(71, 193, 168);padding-right: 11px;padding-left: 11px;line-height: 1;letter-spacing: 0px;text-align: justify;'><p><strong>皮质醇</strong></p></section></section></section></section><section><br></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(51, 51, 51);'>皮质醇，则是一种促进警觉性激素，负责将人体唤醒，由肾上腺分泌<span style='font-size: var(--articleFontsize);'>。</span><span style='font-size: var(--articleFontsize);-webkit-tap-highlight-color: transparent;outline: 0px;'>早晨8点左右，</span><span style='font-size: var(--articleFontsize);'>皮质醇水平最高；</span><span style='font-size: var(--articleFontsize);'>最低点在零点前后。</span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(51, 51, 51);'><span style='font-size: var(--articleFontsize);'><br></span></section><section style='text-align: center;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto !important;'></span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(51, 51, 51);'><span style='font-size: var(--articleFontsize);'></span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(51, 51, 51);'><span style='font-size: var(--articleFontsize);'><br></span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(51, 51, 51);'>压力会导致<span style='-webkit-tap-highlight-color: transparent;outline: 0px;'>皮</span><span style='-webkit-tap-highlight-color: transparent;outline: 0px;'>质醇水平增加</span>，这也就是为什么压力越大，越容易出现易醒或难以入睡的现象。因为身体想睡，但是大脑不想。</section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(51, 51, 51);'><br></section><section style='font-size: 16px;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 30px;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;border-style: solid;border-width: 1px;border-color: rgb(71, 193, 168);margin-left: 12px;height: auto;'><section style='justify-content: flex-start;display: flex;flex-flow: row nowrap;transform: translate3d(-8px, 0px, 0px);margin-top: -9px;margin-bottom: 8px;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;padding-right: 20px;padding-bottom: 10px;padding-left: 20px;'><section style='margin-top: -15px;margin-bottom: 5px;transform: translate3d(-10px, 0px, 0px);line-height: 0;'><section style='vertical-align: middle;display: inline-block;line-height: 0;width: 35px;height: auto;'><span class="wxart_image" wx-style='display:inline-block;vertical-align: middle;width: 100%;height: auto !important;'></span></section></section><section style='text-align: justify;font-size: 20px;color: rgb(87, 81, 80);'><p><strong><span style='letter-spacing: 0.578px;text-wrap: wrap;'>如何稳住睡眠激素，睡得更好？</span></strong></p></section></section></section></section></section><section style='text-align: right;font-size: 2px;margin-top: -1px;margin-bottom: 10px;transform: translate3d(-30px, 0px, 0px);'><section style='display: inline-block;width: 50px;height: 20px;vertical-align: top;overflow: hidden;line-height: 0;'><section style='transform: rotateZ(45deg);'><section style='text-align: center;margin-top: -10px;'><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; border-style: solid; border-width: 1px; border-color: rgb(71, 193, 168);'><section style='text-align: justify;'><p><br></p></section></section></section></section></section></section></section></section></section><section><br></section><section>不难发现，稳住睡眠激素的分泌水平和<span style='letter-spacing: 0.578px;text-wrap: wrap;'>分泌</span>节律，更能拥有高质量睡眠。<span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>北京清华长庚医院耳鼻咽喉头颈外科·睡眠医学中心副主任医师尹国平提醒，生活中，可以先做好以下几点：</span></section><section><br></section><section style='font-size: 16px;'><section style='text-align: center; margin-top: 10px; margin-right: 0%; margin-left: 0%;'><section style='display: inline-block;min-width: 10%;vertical-align: top;line-height: 0;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: 100%;vertical-align: top;padding-right: 5px;padding-left: 5px;border-width: 0px;border-radius: 3px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;flex: 0 0 auto;'><section style='font-size: 14px;color: rgb(255, 255, 255);line-height: 1.6;'><p><span style='text-shadow: rgb(194, 164, 104) 0.766044px 0.642788px 1px;'><em><strong>No.1</strong></em></span></p></section></section></section><section style='margin-right: 0%;margin-left: 0%;line-height: 1;font-size: 6px;'><section style='width: 0px;display: inline-block;border-top: 1.2em solid rgb(103, 213, 198);border-left: 0.7em solid transparent !important;border-right: 0.7em solid transparent !important;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='margin-right: 0%;margin-bottom: 10px;margin-left: 0%;'><section style='font-size: 18px;color: rgb(25, 167, 137);text-align: center;padding-right: 10px;padding-left: 10px;'><section><strong>白天晒晒太阳</strong><br></section></section></section></section><section>在所有影响睡眠的因素中，光照是驱动昼夜节律最强的因素。<span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>阳光抑制了白日里褪黑素的释放，同时促进</span>警觉性<span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>激素皮质醇的释放。</span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'></span></section><section>接触阳光能让大脑进入清醒模式，也校准了昼夜节律。白天感觉越清醒、越活跃，夜间就越容易入睡。</section><section><br></section><section style='text-wrap: wrap;letter-spacing: 0.578px;font-size: 16px;'><section style='margin-top: 10px; text-align: center;'><section style='display: inline-block;min-width: 10%;vertical-align: top;line-height: 0;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;'><section style='padding-right: 5px;padding-left: 5px;display: inline-block;width: 57.783px;vertical-align: top;border-width: 0px;border-radius: 3px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;flex: 0 0 auto;'><section style='font-size: 14px;color: rgb(255, 255, 255);line-height: 1.6;'><p><span style='text-shadow: rgb(194, 164, 104) 0.766044px 0.642788px 1px;'><em><strong>No.2</strong></em></span></p></section></section></section><section style='line-height: 1;font-size: 6px;'><section style='width: 0px;display: inline-block;border-top: 1.2em solid rgb(103, 213, 198);border-left: 0.7em solid transparent !important;border-right: 0.7em solid transparent !important;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='margin-bottom: 10px;'><section style='padding-right: 10px;padding-left: 10px;font-size: 18px;color: rgb(25, 167, 137);text-align: center;'><section><strong>让夜晚尽量暗下来</strong></section></section></section></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'>在可见光的7种颜色中，越靠近紫外线区域的可见光（如紫光和蓝光），能量越强，对大脑的刺激越明显；<span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>而琥珀色、橙色灯光</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>对大脑的刺激较小。</span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; text-align: center;'></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><br></section><ul class="list-paddingleft-1" style='list-style-type: circle;'><li><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>卧室最好采用柔光和暖光；</span></section></li><li><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'></span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>睡眠期间，关闭卧室光源；</span></section></li><li><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'></span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>可将卧室窗帘换成遮光窗帘，必要时佩戴眼罩；</span></section></li><li><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'></span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>调整床的位</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>置，避免夜间室外光线直接照在脸上；</span></section></li><li><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'></span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>晚上九点后，关掉一些灯或调低亮度。</span></section></li></ul><section style='-webkit-tap-highlight-color: transparent; outline: 0px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section style='text-wrap: wrap;letter-spacing: 0.578px;font-size: 16px;'><section style='margin-top: 10px; text-align: center;'><section style='display: inline-block;min-width: 10%;vertical-align: top;line-height: 0;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;'><section style='padding-right: 5px;padding-left: 5px;display: inline-block;width: 57.783px;vertical-align: top;border-width: 0px;border-radius: 3px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;flex: 0 0 auto;'><section style='font-size: 14px;color: rgb(255, 255, 255);line-height: 1.6;'><p><span style='text-shadow: rgb(194, 164, 104) 0.766044px 0.642788px 1px;'><em><strong>No.3</strong></em></span></p></section></section></section><section style='line-height: 1;font-size: 6px;'><section style='width: 0px;display: inline-block;border-top: 1.2em solid rgb(103, 213, 198);border-left: 0.7em solid transparent !important;border-right: 0.7em solid transparent !important;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='margin-bottom: 10px;'><section style='padding-right: 10px;padding-left: 10px;font-size: 18px;color: rgb(25, 167, 137);text-align: center;'><section><strong>睡前少玩手机</strong></section></section></section></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>夜间光线尤其是手机、电脑屏幕的蓝光，会抑制褪黑素分泌，引起昼夜节律延迟，造成第二天的疲惫感。</span></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>睡前半小时尽量不接触电子产品，也不建议把手机带上床。</span></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section style='text-wrap: wrap;letter-spacing: 0.578px;font-size: 16px;'><section style='margin-top: 10px; text-align: center;'><section style='display: inline-block;min-width: 10%;vertical-align: top;line-height: 0;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;'><section style='padding-right: 5px;padding-left: 5px;display: inline-block;width: 57.783px;vertical-align: top;border-width: 0px;border-radius: 3px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;flex: 0 0 auto;'><section style='font-size: 14px;color: rgb(255, 255, 255);line-height: 1.6;'><p><span style='text-shadow: rgb(194, 164, 104) 0.766044px 0.642788px 1px;'><em><strong>No.4</strong></em></span></p></section></section></section><section style='line-height: 1;font-size: 6px;'><section style='width: 0px;display: inline-block;border-top: 1.2em solid rgb(103, 213, 198);border-left: 0.7em solid transparent !important;border-right: 0.7em solid transparent !important;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='margin-bottom: 10px;'><section style='padding-right: 10px;padding-left: 10px;font-size: 18px;color: rgb(25, 167, 137);text-align: center;'><section><strong>增加户外运动</strong></section></section></section></section><section>多出门锻炼，既能增加光线照射量，还可以通过运动释放内啡肽，让人感觉更清醒，同时延长夜间的深度睡眠时间。</section><section><br></section><section>此外，额外的活动能增加身体的疲劳程度，入睡时的动力也就更强。</section><section><br></section><section style='text-wrap: wrap;letter-spacing: 0.578px;font-size: 16px;'><section style='margin-top: 10px; text-align: center;'><section style='display: inline-block;min-width: 10%;vertical-align: top;line-height: 0;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;'><section style='padding-right: 5px;padding-left: 5px;display: inline-block;width: 57.783px;vertical-align: top;border-width: 0px;border-radius: 3px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;flex: 0 0 auto;'><section style='font-size: 14px;color: rgb(255, 255, 255);line-height: 1.6;'><p><span style='text-shadow: rgb(194, 164, 104) 0.766044px 0.642788px 1px;'><em><strong>No.5</strong></em></span></p></section></section></section><section style='line-height: 1;font-size: 6px;'><section style='width: 0px;display: inline-block;border-top: 1.2em solid rgb(103, 213, 198);border-left: 0.7em solid transparent !important;border-right: 0.7em solid transparent !important;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='margin-bottom: 10px;'><section style='padding-right: 10px;padding-left: 10px;font-size: 18px;color: rgb(25, 167, 137);text-align: center;'><section><strong>减少干扰因素</strong></section></section></section></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>剧烈运动以及摄入咖</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>啡因等，</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>会引起神经兴奋，而褪黑素“</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>人微言轻”，</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>常常抗衡不过它们，最终导致“催眠”失败。</span></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>睡前两小时，不宜再进行剧烈运动；但可以做一些拉伸、打坐、<span style='letter-spacing: 0.578px;text-wrap: wrap;'>听</span><span style='text-wrap: wrap;letter-spacing: 0.578px;'>舒缓音乐、泡泡脚</span>等有助于使神经系统安静下来的活动。</span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><span style='letter-spacing: 0.578px;text-wrap: wrap;'>咖啡因的半衰期是4小时，一般推荐在上午10点左右或者中午摄入。</span></span></section><section><span style='letter-spacing: 0.578px;text-wrap: wrap;'></span></section><section><span style='letter-spacing: 0.578px;text-wrap: wrap;'><br></span></section><section style='margin-top: 10px; font-size: 16px; letter-spacing: 0.578px; text-align: center;'><section style='display: inline-block;min-width: 10%;vertical-align: top;line-height: 0;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;'><section style='padding-right: 5px;padding-left: 5px;display: inline-block;width: 57.783px;vertical-align: top;border-width: 0px;border-radius: 3px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;flex: 0 0 auto;'><section style='font-size: 14px;color: rgb(255, 255, 255);line-height: 1.6;'><p><span style='text-shadow: rgb(194, 164, 104) 0.766044px 0.642788px 1px;'><em><strong>No.6</strong></em></span></p></section></section></section><section style='line-height: 1;font-size: 6px;'><section style='width: 0px;display: inline-block;border-top: 1.2em solid rgb(103, 213, 198);border-left: 0.7em solid transparent !important;border-right: 0.7em solid transparent !important;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='margin-bottom: 10px;font-size: 16px;letter-spacing: 0.578px;text-wrap: wrap;'><section style='padding-right: 10px;padding-left: 10px;font-size: 18px;color: rgb(25, 167, 137);text-align: center;'><section><strong>避免压力累积</strong></section></section></section><section>压力会拉升皮质醇水平，而皮质醇是一种促觉醒激素。</section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>不妨抛弃一次完美的想法，改成“小步迭代”的方式，先用七成时间做到60分，再用剩余时间慢慢雕琢。</span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>运动、听音乐、泡澡、<span style='letter-spacing: 0.578px;text-wrap: wrap;'>找朋友倾诉</span>等，也都有助</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>排解压力和不良情绪。</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>▲</span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'><br></span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;'><br></section></div>
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