晚上睡不着、越睡越累？ 6招助好眠
<div style=""><picture style="box-sizing: border-box;"><font size="4" style="" face="宋体"><br></font></picture></div><picture style="box-sizing: border-box;"><font size="4" face="宋体"><img alt="3月是「睡眠宣传月」（Sleep Awareness Month）。 美联社" class=" lazyloaded" data-src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/03/04/31591928.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/03/04/31591928.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" _mstalt="134754282" _msthash="212" style="box-sizing: border-box; border-style: none; object-fit: contain; width: 580px; height: 386px;"></font></picture><figcaption _msttexthash="134666896" _msthash="213" style="box-sizing: border-box; line-height: 1.4; padding-top: 10px; padding-bottom: 10px; color: rgb(126, 126, 126); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><font size="4" face="宋体">3月是「睡眠宣传月」（Sleep Awareness Month）。 美联社</font></figcaption><p _msttexthash="1453703160" _msthash="214" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">3月是「睡眠宣传月」（Sleep Awareness Month），鼓励民众检视自己的睡眠习惯并提升睡眠质量，CNET网站整理出6个小技巧，帮助你更容易入睡，并建立健康的长期睡眠习惯。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><div class="video-container" style="box-sizing: border-box; position: relative; padding-bottom: 326.25px; padding-top: 30px; height: 0px; overflow: hidden; margin-bottom: 20px; color: rgb(0, 0, 0);"><iframe width="640" height="360" src="https://www.youtube.com/embed/htIQxOzbxaQ?enablejsapi=1&origin=https%3A%2F%2Fwww.worldjournal.com" frameborder="0" allowfullscreen="" data-gtm-yt-inspected-30403861_28="true" id="767027035" data-gtm-yt-inspected-38="true" title="快看世界／春眠不覺曉 6個「好眠」小訣竅" style="box-sizing: border-box; position: absolute; top: 0px; left: 0px; width: 580px; height: 356.25px; max-width: 100%;"></iframe></div><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><h2 class="content_title_1" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(0, 110, 181); line-height: 1.5;"><font _mstmutation="1" _msttexthash="21382036" _msthash="215" style="box-sizing: border-box;" size="4" face="宋体">1. 使用呼吸技巧</font><p style="box-sizing: border-box; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p></h2><p _msttexthash="1280026748" _msthash="216" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">无法一躺下倒头就睡？ 不需要太担心，统计显示大多数人，平均大约需要28.6分钟才能入睡，但如果希望能减少在床上翻来覆去的时间，有些呼吸技巧可以帮助舒缓压力和放松。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="715730899" _msthash="217" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">专家推荐专门为入睡困难者设计的「4-7-8呼吸法」—吸气4秒、憋气7秒、吐气8秒，如此循环4次，能有效帮助人放松并进入睡眠。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><h2 class="content_title_1" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(0, 110, 181); line-height: 1.5;"><font _mstmutation="1" _msttexthash="16227419" _msthash="218" style="box-sizing: border-box;" size="4" face="宋体">2. 离开床铺</font><p style="box-sizing: border-box; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p></h2><p _msttexthash="590433415" _msthash="222" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">这一点似乎有违直觉，但专家建议如果在尝试入睡20分钟后还是醒着，最好下床，避免待在床上滑手机或看电视。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="750973574" _msthash="223" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">离开床铺后可以做一些能让你放松的事情，像是做一点瑜伽、读书或听音乐，并且尽量避免使用电子产品，直到感受到睡意再回到床上。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><h2 class="content_title_1" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(0, 110, 181); line-height: 1.5;"><font _mstmutation="1" _msttexthash="23468198" _msthash="224" style="box-sizing: border-box;" size="4" face="宋体">3. 调整卧室温度</font><p style="box-sizing: border-box; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p></h2><p _msttexthash="722711977" _msthash="225" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">研究显示，睡眠的最佳温度是华氏60到67度之间，如果房间的温度太高，会影响身体的自然体温调节过程，让人无法入睡。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="639491515" _msthash="226" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">因此躺在床上无法入睡时，可以检查一下房间的温度，并且在调整好温度后不要立刻上床，让房间凉快一些再试着睡觉。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><h2 class="content_title_1" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(0, 110, 181); line-height: 1.5;"><font _mstmutation="1" _msttexthash="28023489" _msthash="227" style="box-sizing: border-box;" size="4" face="宋体">4. 试试白噪音机</font><p style="box-sizing: border-box; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p></h2><p _msttexthash="152512815" _msthash="228" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">如果你容易被噪音困扰，可以尝试用用看白噪音机。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="337390326" _msthash="229" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">白噪音机可以用持续的宁静噪音（如潺潺溪流和雨声）取代干扰性噪音来帮助入睡。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><h2 class="content_title_1" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(0, 110, 181); line-height: 1.5;"><font _mstmutation="1" _msttexthash="27215799" _msthash="230" style="box-sizing: border-box;" size="4" face="宋体">5. 宵夜吃什么？</font><p style="box-sizing: border-box; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p></h2><p _msttexthash="1099604155" _msthash="231" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">很多人半夜睡不着觉就会走到冰箱前看看里面有什么，但专家建议宵夜少吃为妙—如果真的忍不住想吃，也必须小心选择，避免吃含糖食物或加工过的碳水化合物。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font _mstmutation="1" _msttexthash="225000308" _msthash="232" style="box-sizing: border-box;" size="4" face="宋体">有些食物含有褪黑激素，可以帮助睡眠，像是牛奶、杏仁和奇异果。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="651843634" _msthash="233" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">一般来说，睡前可以吃一点消化速度慢的蛋白质食物，如优格和花生酱; 或高纤的碳水化合物，如全谷类、水果和蔬菜。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><h2 class="content_title_1" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(0, 110, 181); line-height: 1.5;"><font _mstmutation="1" _msttexthash="24187917" _msthash="234" style="box-sizing: border-box;" size="4" face="宋体">6. 考虑换新床垫</font><p style="box-sizing: border-box; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p></h2><p _msttexthash="331554184" _msthash="235" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">一般而言，床垫的寿命约为七到八年，用太久的床垫容易失去支撑力让人睡的不舒服。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="680826874" _msthash="236" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">专家提醒，如果长期入睡困难、起床时总是腰酸背痛、床垫塌陷不平或在翻身时会发出声音，可能需要考虑换一张新的床垫。</font></p><div align="left" style=""><font color="#444444"><font color="#444444"><font color="#000"><font color="#444444"><font color="#444444"><font face="宋体"><font size="4"><font style=""><font face="宋体"><font color="#444444"><font 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style=""><font style=""><div align="center" style=""><font color="#444444" style=""><font style=""><font style=""><font style=""><font style=""><font style=""><font style=""><font color="#000" style="">简介：纽约情报站是汇集全美75万粉丝的公众平台。除了实时新闻、找工招工信息发布、app社区互动，更有微信公众号推文探店等。如果你投稿、爆料、活动策划、商务合作，或者想邀请我们去探店，请联系主编微信： nyinfor</font></font></font></font></font></font></font></font></div></font></font></font></font></font></font></font></font></font></font></font></font></font></font></font></font></font></font></font></font></font></div><p style="font-family: SimSun, 宋体, serif; font-size: 12pt;"></p> 哈哈哈，不错
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