叶宁远和安许诺树后做

　　再??(zai)從??(cong)入??(ru)睡??(shui)時(shí)?(shi)間?(jian)上??(shang)來(lái)?(lai)說(shuō)??(shuo)??，成??(cheng)年??(nian)人?(ren)推??(tui)薦??(jian)晚??(wan)上??(shang)10—11點(diǎn)??(dian)入??(ru)睡?(shui)??，早??(zao)晨??(chen)6—7點(diǎn)??(dian)起??(qi)床??(chuang)??。??老??(lao)年??(nian)人??(ren)推??(tui)薦??(jian)晚??(wan)上??(shang)10—11點(diǎn)?(dian)入??(ru)睡??(shui)??，早??(zao)晨??(chen)5—6點(diǎn)??(dian)起??(qi)床??(chuang)??。保??(bao)持??(chi)規(guī)??(gui)律??(lv)的?(de)入??(ru)睡??(shui)和??(he)起??(qi)床?(chuang)時(shí)??(shi)間??(jian)??，維??(wei)持??(chi)穩(wěn)??(wen)定??(ding)的??(de)生?(sheng)物??(wu)節(jié)??(jie)律??(lv)???！　×??(liang)好??(hao)的??(de)睡??(shui)眠??(mian)質(zhì)??(zhi)量??(liang)通??(tong)常??(chang)表??(biao)現(xiàn)??(xian)為?(wei)：入??(ru)睡??(shui)時(shí)??(shi)間??(jian)在??(zai)30分??(fen)鐘??(zhong)以??(yi)內(nèi)??(nei)(6歲??(sui)以??(yi)下??(xia)兒??(er)童?(tong)在??(zai)20分??(fen)鐘??(zhong)以?(yi)內(nèi)??(nei))；夜??(ye)間?(jian)醒??(xing)來(lái)??(lai)的??(de)次??(ci)數(shù)??(shu)不??(bu)超??(chao)過(guò)??(guo)3次??(ci)?，而??(er)且??(qie)醒?(xing)來(lái)?(lai)后??(hou)能??(neng)在??(zai)20分??(fen)鐘??(zhong)內(nèi)??(nei)再??(zai)次??(ci)入??(ru)睡??(shui)；一??(yi)覺(jué)??(jiao)睡??(shui)醒??(xing)后??(hou)?，感??(gan)到??(dao)精??(jing)神??(shen)飽??(bao)滿(mǎn)??(man)、心??(xin)情??(qing)愉?(yu)悅??(yue)、精??(jing)力??(li)充??(chong)沛??(pei)、注??(zhu)意??(yi)力??(li)集??(ji)中??(zhong)??。??LVJBBGJTFWqibao666888　　zai ??(zai)cong ??(cong)ru ??(ru)shui ??(shui)shi ?(shi)jian ?(jian)shang ??(shang)lai ?(lai)shuo ??(shuo)??，cheng ??(cheng)nian ??(nian)ren ?(ren)tui ??(tui)jian ??(jian)wan ??(wan)shang ??(shang)10—11dian ??(dian)ru ??(ru)shui ?(shui)??，zao ??(zao)chen ??(chen)6—7dian ??(dian)qi ??(qi)chuang ??(chuang)??。??lao ??(lao)nian ??(nian)ren ??(ren)tui ??(tui)jian ??(jian)wan ??(wan)shang ??(shang)10—11dian ?(dian)ru ??(ru)shui ??(shui)??，zao ??(zao)chen ??(chen)5—6dian ??(dian)qi ??(qi)chuang ??(chuang)??。bao ??(bao)chi ??(chi)gui ??(gui)lv ??(lv)de ?(de)ru ??(ru)shui ??(shui)he ??(he)qi ??(qi)chuang ?(chuang)shi ??(shi)jian ??(jian)??，wei ??(wei)chi ??(chi)wen ??(wen)ding ??(ding)de ??(de)sheng ?(sheng)wu ??(wu)jie ??(jie)lv ??(lv)??。　　liang ??(liang)hao ??(hao)de ??(de)shui ??(shui)mian ??(mian)zhi ??(zhi)liang ??(liang)tong ??(tong)chang ??(chang)biao ??(biao)xian ??(xian)wei ?(wei)：ru ??(ru)shui ??(shui)shi ??(shi)jian ??(jian)zai ??(zai)30fen ??(fen)zhong ??(zhong)yi ??(yi)nei ??(nei)(6sui ??(sui)yi ??(yi)xia ??(xia)er ??(er)tong ?(tong)zai ??(zai)20fen ??(fen)zhong ??(zhong)yi ?(yi)nei ??(nei))；ye ??(ye)jian ?(jian)xing ??(xing)lai ??(lai)de ??(de)ci ??(ci)shu ??(shu)bu ??(bu)chao ??(chao)guo ??(guo)3ci ??(ci)?，er ??(er)qie ??(qie)xing ?(xing)lai ?(lai)hou ??(hou)neng ??(neng)zai ??(zai)20fen ??(fen)zhong ??(zhong)nei ??(nei)zai ??(zai)ci ??(ci)ru ??(ru)shui ??(shui)；yi ??(yi)jiao ??(jiao)shui ??(shui)xing ??(xing)hou ??(hou)?，gan ??(gan)dao ??(dao)jing ??(jing)shen ??(shen)bao ??(bao)man ??(man)、xin ??(xin)qing ??(qing)yu ?(yu)yue ??(yue)、jing ??(jing)li ??(li)chong ??(chong)pei ??(pei)、zhu ??(zhu)yi ??(yi)li ??(li)ji ??(ji)zhong ??(zhong)??。??