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幾點睡、睡多久?熬夜后如何補覺?健康睡眠指南來了

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2025-03-22 18:54:18

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  黃??(huang)志??(zhi)力??(li):熬??(ao)夜??(ye)之??(zhi)后?(hou)??,我??(wo)們??(men)建??(jian)議??(yi)的??(de)補??(bu)覺??(jiao)千??(qian)萬??(wan)不??(bu)能??(neng)長??(chang)時??(shi)間??(jian)補??(bu)覺?(jiao)??,也??(ye)就??(jiu)是??(shi)在??(zai)睡??(shui)眠??(mian)剝??(bo)奪?(duo)以??(yi)后??(hou)??,熬??(ao)夜??(ye)結(jié)??(jie)束??(shu)以??(yi)后??(hou)的??(de)兩??(liang)個??(ge)小??(xiao)時??(shi)之??(zhi)內(nèi)??(nei)??,可?(ke)以?(yi)適??(shi)當(dāng)??(dang)補??(bu)充??(chong)一??(yi)下??(xia)睡??(shui)眠??(mian)??,如??(ru)果??(guo)能?(neng)夠??(gou)醒??(xing)過??(guo)來??(lai)??,要??(yao)盡??(jin)快??(kuai)進(jìn)??(jin)入??(ru)工??(gong)作??(zuo)狀?(zhuang)態(tài)??(tai)??。??還??(hai)有??(you)一??(yi)個??(ge)補??(bu)覺??(jiao)的??(de)非??(fei)常??(chang)好??(hao)的??(de)點??(dian)??,就??(jiu)是??(shi)下??(xia)午?(wu)3時??(shi)之??(zhi)前??(qian)??,如??(ru)果??(guo)能??(neng)夠??(gou)補??(bu)睡??(shui)半??(ban)個??(ge)小?(xiao)時??(shi)??,或??(huo)者??(zhe)最??(zui)多??(duo)一??(yi)個??(ge)小??(xiao)時??(shi)??,這??(zhe)樣??(yang)白??(bai)天??(tian)有??(you)足??(zu)夠??(gou)的??(de)時??(shi)間?(jian)是??(shi)處??(chu)于??(yu)一??(yi)個??(ge)清??(qing)醒??(xing)的??(de)狀??(zhuang)態(tài)??(tai)??,在??(zai)晚??(wan)上??(shang)的?(de)時??(shi)候??(hou)就??(jiu)會?(hui)有??(you)一??(yi)個??(ge)良??(liang)好??(hao)的??(de)深??(shen)度??(du)好??(hao)睡??(shui)眠??(mian)??,第??(di)二??(er)天??(tian)的??(de)工??(gong)作??(zuo)狀??(zhuang)態(tài)??(tai)就??(jiu)會??(hui)很??(hen)好??(hao)??。  韓??(han)芳??(fang):帶??(dai)“勾??(gou)”的??(de)鼾??(han)聲??(sheng)?,突??(tu)然??(ran)低??(di)一??(yi)下?(xia)?,然?(ran)后??(hou)特??(te)別??(bie)高?(gao)??。??突?(tu)然??(ran)沒??(mei)聲??(sheng)音??(yin)了??(le)?,可??(ke)能??(neng)過??(guo)幾??(ji)十?(shi)秒??(miao)?,甚??(shen)至??(zhi)有??(you)一??(yi)分??(fen)鐘??(zhong)、兩??(liang)分??(fen)鐘??(zhong)的?(de)會??(hui)出??(chu)現(xiàn)??(xian)一??(yi)個??(ge)帶??(dai)“勾??(gou)”的??(de)鼾??(han)聲??(sheng)?,這??(zhe)就??(jiu)是??(shi)睡??(shui)眠?(mian)呼?(hu)吸??(xi)暫??(zan)停??(ting)的?(de)鼾??(han)聲??(sheng)??。不??(bu)是??(shi)說??(shuo)每??(mei)個??(ge)打??(da)呼??(hu)嚕??(lu)的??(de)都??(dou)去??(qu)治??(zhi)?,但??(dan)如??(ru)果?(guo)引??(yin)起??(qi)了??(le)白??(bai)天??(tian)犯??(fan)困??(kun)?,這??(zhe)就??(jiu)要??(yao)小??(xiao)心??(xin)??。JMLVKKKVVGqibao666888  huang ??(huang)zhi ??(zhi)li ??(li):ao ??(ao)ye ??(ye)zhi ??(zhi)hou ?(hou)??,wo ??(wo)men ??(men)jian ??(jian)yi ??(yi)de ??(de)bu ??(bu)jiao ??(jiao)qian ??(qian)wan ??(wan)bu ??(bu)neng ??(neng)chang ??(chang)shi ??(shi)jian ??(jian)bu ??(bu)jiao ?(jiao)??,ye ??(ye)jiu ??(jiu)shi ??(shi)zai ??(zai)shui ??(shui)mian ??(mian)bo ??(bo)duo ?(duo)yi ??(yi)hou ??(hou)??,ao ??(ao)ye ??(ye)jie ??(jie)shu ??(shu)yi ??(yi)hou ??(hou)de ??(de)liang ??(liang)ge ??(ge)xiao ??(xiao)shi ??(shi)zhi ??(zhi)nei ??(nei)??,ke ?(ke)yi ?(yi)shi ??(shi)dang ??(dang)bu ??(bu)chong ??(chong)yi ??(yi)xia ??(xia)shui ??(shui)mian ??(mian)??,ru ??(ru)guo ??(guo)neng ?(neng)gou ??(gou)xing ??(xing)guo ??(guo)lai ??(lai)??,yao ??(yao)jin ??(jin)kuai ??(kuai)jin ??(jin)ru ??(ru)gong ??(gong)zuo ??(zuo)zhuang ?(zhuang)tai ??(tai)??。??hai ??(hai)you ??(you)yi ??(yi)ge ??(ge)bu ??(bu)jiao ??(jiao)de ??(de)fei ??(fei)chang ??(chang)hao ??(hao)de ??(de)dian ??(dian)??,jiu ??(jiu)shi ??(shi)xia ??(xia)wu ?(wu)3shi ??(shi)zhi ??(zhi)qian ??(qian)??,ru ??(ru)guo ??(guo)neng ??(neng)gou ??(gou)bu ??(bu)shui ??(shui)ban ??(ban)ge ??(ge)xiao ?(xiao)shi ??(shi)??,huo ??(huo)zhe ??(zhe)zui ??(zui)duo ??(duo)yi ??(yi)ge ??(ge)xiao ??(xiao)shi ??(shi)??,zhe ??(zhe)yang ??(yang)bai ??(bai)tian ??(tian)you ??(you)zu ??(zu)gou ??(gou)de ??(de)shi ??(shi)jian ?(jian)shi ??(shi)chu ??(chu)yu ??(yu)yi ??(yi)ge ??(ge)qing ??(qing)xing ??(xing)de ??(de)zhuang ??(zhuang)tai ??(tai)??,zai ??(zai)wan ??(wan)shang ??(shang)de ?(de)shi ??(shi)hou ??(hou)jiu ??(jiu)hui ?(hui)you ??(you)yi ??(yi)ge ??(ge)liang ??(liang)hao ??(hao)de ??(de)shen ??(shen)du ??(du)hao ??(hao)shui ??(shui)mian ??(mian)??,di ??(di)er ??(er)tian ??(tian)de ??(de)gong ??(gong)zuo ??(zuo)zhuang ??(zhuang)tai ??(tai)jiu ??(jiu)hui ??(hui)hen ??(hen)hao ??(hao)???! an ??(han)fang ??(fang):dai ??(dai)“gou ??(gou)”de ??(de)han ??(han)sheng ??(sheng)?,tu ??(tu)ran ??(ran)di ??(di)yi ??(yi)xia ?(xia)?,ran ?(ran)hou ??(hou)te ??(te)bie ??(bie)gao ?(gao)??。??tu ?(tu)ran ??(ran)mei ??(mei)sheng ??(sheng)yin ??(yin)le ??(le)?,ke ??(ke)neng ??(neng)guo ??(guo)ji ??(ji)shi ?(shi)miao ??(miao)?,shen ??(shen)zhi ??(zhi)you ??(you)yi ??(yi)fen ??(fen)zhong ??(zhong)、liang ??(liang)fen ??(fen)zhong ??(zhong)de ?(de)hui ??(hui)chu ??(chu)xian ??(xian)yi ??(yi)ge ??(ge)dai ??(dai)“gou ??(gou)”de ??(de)han ??(han)sheng ??(sheng)?,zhe ??(zhe)jiu ??(jiu)shi ??(shi)shui ??(shui)mian ?(mian)hu ?(hu)xi ??(xi)zan ??(zan)ting ??(ting)de ?(de)han ??(han)sheng ??(sheng)??。bu ??(bu)shi ??(shi)shuo ??(shuo)mei ??(mei)ge ??(ge)da ??(da)hu ??(hu)lu ??(lu)de ??(de)dou ??(dou)qu ??(qu)zhi ??(zhi)?,dan ??(dan)ru ??(ru)guo ?(guo)yin ??(yin)qi ??(qi)le ??(le)bai ??(bai)tian ??(tian)fan ??(fan)kun ??(kun)?,zhe ??(zhe)jiu ??(jiu)yao ??(yao)xiao ??(xiao)xin ??(xin)??。

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