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　　從??(cong)環(huán)??(huan)境??(jing)與??(yu)行??(xing)為??(wei)因??(yin)素??(su)看??(kan)??，作?(zuo)息??(xi)不??(bu)規(guī)??(gui)律??(lv)、睡??(shui)前??(qian)過??(guo)度??(du)使??(shi)用??(yong)電??(dian)子??(zi)產(chǎn)??(chan)品?(pin)等??(deng)??，會(huì)??(hui)抑??(yi)制?(zhi)褪??(tui)黑??(hei)素??(su)分??(fen)泌?(mi)??，導(dǎo)??(dao)致??(zhi)入?(ru)睡??(shui)時(shí)??(shi)間??(jian)延?(yan)遲??(chi)??。??臥??(wo)室??(shi)環(huán)??(huan)境??(jing)??，如??(ru)噪??(zao)音??(yin)、溫??(wen)度??(du)、床??(chuang)墊??(dian)舒??(shu)適??(shi)度??(du)??，也??(ye)會(huì)??(hui)影??(ying)響??(xiang)入??(ru)睡??(shui)速??(su)度??(du)以??(yi)及??(ji)睡??(shui)眠??(mian)質(zhì)??(zhi)量??(liang)???！　〈??(ci)激??(ji)控??(kong)制??(zhi)??，形?(xing)成??(cheng)“床??(chuang)僅??(jin)用??(yong)于??(yu)睡??(shui)眠??(mian)”“不??(bu)困??(kun)不??(bu)沾??(zhan)床??(chuang)”的??(de)認(rèn)?(ren)知??(zhi)和??(he)習(xí)??(xi)慣??(guan)??，建??(jian)立??(li)床??(chuang)和?(he)睡?(shui)眠??(mian)的??(de)關(guān)??(guan)系??(xi)??，若??(ruo)20分??(fen)鐘??(zhong)未??(wei)入??(ru)睡??(shui)可??(ke)以??(yi)起??(qi)床??(chuang)做??(zuo)一??(yi)些??(xie)放??(fang)松??(song)練??(lian)習(xí)??(xi)?。??。