长期熬夜导致记忆力下降，怎么补救？

admin · 发表于 2020-10-20 00:10:04

<p style="max-width: 100%; min-height: 1em; white-space: normal; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">要想解决如何恢复自己的记忆力,我觉得应该先简单介绍下记忆分类以及记忆产生的生物学机制。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">记忆的分类：学习是获得新信息和知识的过程，那么记忆则是对所学信息的保存过程。记忆有很多种分类，而根据记忆过程中信息保持时间长短，我们将记忆分为长时程记忆（long-termmemory）和短时程记忆（short-term
memory）。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">短时程记忆（short-term memory）：也称为操作记忆、工作记忆或电话号码式记忆。指当信息一次呈现后，保持在1分钟以内的记忆。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">短时程记忆经常需要理智地保留信息，比如说美女告诉你她得电话号码，你可能反复默念，并且在一段时间内能记住它，但是如果这个号码太长，可能就很难记住了。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">而我们通常就是衡量一个人的数字广度来研究短时程记忆（数字广度：一个人听到一串随机组合的数字串后能重复念出的数字的个数），一般人正常的数字广度是7±2个数字。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">我们知道神经元是神经系统的基本单位，也是记忆的基本单位，神经元之间传递信息的方式是通过外界刺激后，前一个神经元的轴突释放神经递质到后一个神经元树突上，而轴突末端的突触于下一个神经元的树突联系的形成和强化就生成了记忆。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">所以说记忆的形成主要依赖于突触传递强度的改变，而短时程记忆的形成主要是对已存在的突触蛋白进行修饰，短时改变突触连接强度。现在一般认为，海马、杏仁、间脑、前额叶皮质共同构成一个统一的整体，形成了短时记忆回路，其反馈为正反馈，随着研究的越来越深入，小脑、大脑皮质、丘脑等脑区对短时记忆的作用也逐渐被发现。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">长时程记忆（long-termmemory）：指几天、几月或者几年前储存的信息仍能再现的记忆。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">短时程记忆的内容可以逐渐通过一个记忆巩固（memory consolidation）的过程而转变成永久存储的形式，但是记忆巩固过程并不一定需要短时程记忆作为中介，长时程记忆和短时程记忆可能同时平行存在。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; text-align: center; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-s="300,640" data-type="png" src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhve7aZHsaCqsAjYXM5ZYxmPCjJsmmo2krKKd7y94Ro1uyhrAJLYb47gUh29a44R2p2I8qs7qxMKmhA/0?wx_fmt=png" data-ratio="0.4982014388489209" data-w="" /> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">根据研究，长时程记忆的机理与神经元之间的连接强度改变有关，如果短时记忆转化成长时记忆，则需要启动基因的表达和翻译，需要蛋白的合成。通过短期记忆强化，中间神经元释放更多血清素，促成感觉神经元长出新的突触，谷氨酸的的释放量也相应增加，感觉神经元和运动神经元之间的联系更加强化。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">举例子说，你重复单词的次数越多，或者练习弹钢琴的次数越多，相关神经元之间的连接就会越强。目前认为，丘脑、下丘脑和乳头体在形成长时程记忆的过程中很重要，而大多数长时程记忆最终储存在大脑皮层中。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">从记忆形成的生物学机制上来看，如果想提高记忆力，可以——<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <ul class=" list-paddingleft-2" style="list-style-type: square;"><li>保障神经系统的健康。神经系统就像是硬件，是提高提高记忆的基本，除了保护你的脑子不被撞伤撞脑残，保障脑子的营养供应是非常重要的，待会我再讲怎么“保养”脑子。</li></ul><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <ul class=" list-paddingleft-2" style="list-style-type: square;"><li>让神经元之间联系的活性突触数量增加（实际效果是记忆加深）。神经元之间联系的活性突触数量越多，神经元之间的连接越强，记忆的效果就越好。那么理论上能使神经元之间连接增强的方法对记忆力的提高都是有帮助的。</li></ul><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">所以，结合以上两点，看看我们日常生活中比较切实可行的提高记忆力的方法有哪些。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">1.   从保障神经系统的健康的角度出发<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">饮食。没错，想也想得到，营养不好皮肤都会变差，何况是工作量那么大的脑子！<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">在这里要告诉大家一个残酷的事实，那就是饱和脂肪不利于脑子的保养，研究表明长期喂食高饱和脂肪食物的小鼠在学习和记忆测试中表现更差，所以这类食物为主食的人患老年痴呆症的风险有所增加。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">而我们常吃的一些食物：奶油、肥猪肉、动物皮（鸡、鸭皮等）、火腿、培根、香肠、油炸食品、西点、糕点类……都含有很高的饱和脂肪酸，而且一般动物性脂肪含饱和脂肪酸更多，很多垃圾零食有较高的饱和脂肪酸。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">也就是说，好多好吃的东西都可能会让你变笨……<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">不过，大脑的大部分组织都是由脂肪构成的，所有的细胞膜和鞘膜都需要脂肪酸，所以不饱和脂肪酸，特别是ω-3类的脂肪，对脑子比较好，所以推荐食用含这些不饱和脂肪酸的食物：鱼类、坚果和植物种子。当然你要买鱼肝油吃也可以咯。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">另外，水果和蔬菜也是大脑的健康美食。所以我又要老套的提醒大家多吃水果和蔬菜。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">什么，你问我吃哪些蔬菜？十字花科食物含有的硫糖苷具有乙酰胆碱脂酶抑制剂的功效，长期食用这些蔬果可减少体内乙酰胆碱流失，像什么卷心菜、甘笋、辣椒、胡萝卜、菠菜、紫菜等都有助于增强记忆力。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">英国最新的一项研究也证实,花椰菜、马铃薯、柳橙、苹果和白萝卜等蔬果含有硫糖苷,可以帮助增强记忆力,甚至可预防老年痴呆症。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; text-align: center; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img src="http://mmbiz.qpic.cn/mmbiz/Jbt95CjM8CIETPhtQkyjrEBCrRFSEMiaiaLugZxYS3FXLOwIbS7oNoZrVJIZXbtFHuvV9zu1BV3Pvgl0aiaOiaPsLg/0" data-rawwidth="556" data-rawheight="273" class="origin_image zh-lightbox-thumb lazy" width="556" data-original="https://pic3.zhimg.com/e68dfd863d7fa354014fd7e68108f9b6_r.png" data-actualsrc="https://pic3.zhimg.com/e68dfd863d7fa354014fd7e68108f9b6_b.png" data-type="png" data-ratio="0.4910071942446043" data-w="" wxb-src="http://weixiaobao.oss-cn-hangzhou.aliyuncs.com/0-resource-201601-27-1453886733613" style="height: 273px; width: 556px; display: block; box-sizing: border-box !important; word-wrap: break-word !important;" /> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">值得提出的是，吃夜宵会影响记忆力。最近刊登在eLife杂志上的最新研究指出，养成深夜吃零食的习惯可能会导致大脑学习和记忆能力的缺失。所以饮食上不仅食物要选的好，时间也要选择好，千万不要养成坏得进食习惯，不然“上去的是体重，下来的是智商”。呵呵。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; text-align: center; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img src="http://mmbiz.qpic.cn/mmbiz/Jbt95CjM8CIETPhtQkyjrEBCrRFSEMiaiazpdKsMISNZ8LE6Ars31ebKo1yYNgjH5fVmroM0eQicb1C0CFdLBsVvQ/0" data-rawwidth="562" data-rawheight="470" class="origin_image zh-lightbox-thumb lazy" width="562" data-original="https://pic3.zhimg.com/c9fd17945b62dae1394a2dab81877f7a_r.png" data-actualsrc="https://pic3.zhimg.com/c9fd17945b62dae1394a2dab81877f7a_b.png" data-type="png" data-ratio="0.8363309352517986" data-w="" wxb-src="http://weixiaobao.oss-cn-hangzhou.aliyuncs.com/0-resource-201601-27-1453886733511" style="height: 470px; width: 562px; display: block; box-sizing: border-box !important; word-wrap: break-word !important;" /> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">2. 从让神经元之间联系的活性突触数量增加的角度出发<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">1）睡眠。没错，这个不得不提，大家可能都有感受，但是我依然要拿出科学证据来说明睡眠有多重要。关于睡眠可以增强记忆的观点有着很长的历史，但是也只是在最近20年来才渐渐出现了可靠的实验数据证明。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">很多报道也都显示出睡眠对记忆的作用，比如睡眠对程序性记忆、陈述性记忆有帮助，而2014年发表在《科学》杂志上的一篇文章揭示了睡眠与记忆之间的关系：当我们进入深度睡眠时，大脑神经元会长出新的突触，并加强神经元之间的联系，从而巩固和加强记忆。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">所以说，在你睡觉的时候大脑并没有休息，而是非常活跃的，不过做梦的睡眠对记忆并不重要（做梦都是在快波睡眠的阶段中发生），重要的是慢波睡眠（慢波睡眠属于深度睡眠的阶段，人体内各种生理功能的新陈代谢、内分泌系统与神经的修复都是在这个阶段中进行的），在慢波睡眠过程中，原来学习时活跃的那些细胞，重新活跃起来，从而长出新的突触。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">刚才上文也说过，神经元之间联系的活性突触数量越多，神经元之间的连接越强，记忆的效果就越好，所以好好睡觉确实对增强记忆力有帮助。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; text-align: center; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img src="http://mmbiz.qpic.cn/mmbiz/Jbt95CjM8CIETPhtQkyjrEBCrRFSEMiaiaTBBWKdlBt8Ig9FIPj4QEpsElKzkMlicEHWTicnk4kfcSMguMhic2drLgA/0" data-rawwidth="557" data-rawheight="420" class="origin_image zh-lightbox-thumb lazy" width="557" data-original="https://pic3.zhimg.com/1ef23ddc4870c69eb3bd48f47129bbe2_r.png" data-actualsrc="https://pic3.zhimg.com/1ef23ddc4870c69eb3bd48f47129bbe2_b.png" data-type="png" data-ratio="0.7535971223021583" data-w="" wxb-src="http://weixiaobao.oss-cn-hangzhou.aliyuncs.com/0-resource-201601-27-1453886734994" style="height: 420px; width: 557px; display: block; box-sizing: border-box !important; word-wrap: break-word !important;" /><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">说到睡眠，我顺便解释下题主提到的熬夜和睡眠之间的问题，在这里，我想说明几个观点：<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <ul class=" list-paddingleft-2" style="list-style-type: square;"><li>“睡不够8个小时会伤身体”的观点是错的！是错的!比起睡眠时间，睡眠质量以及良好的生物钟节律更重要。</li></ul><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">适当削减不必要的睡眠时间，合理安排后是完全可行的，大量实验研究表明，经过一段时间训练后，将睡眠时间从8小时缩短到6小时甚至是更短是完全可行的，对健康不会造成大影响。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">当你了解好自己睡眠时间，计算出自己平均睡眠时间，以30min为为单位晚睡，第二天按时起床（注意：一定是按时起床）；或者按时就寝，早起半小时。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">当然开始适应期很困难，也会出现睡眠不足的反应，这种情况可以通过午睡来弥补，但午休以10-15min为好，不要超过90min（这是REM和NREM睡眠的最少单位时间），否则会影响到生物钟节律。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">所以说，如果训练的好，根据自身情况缩短睡眠时间，你晚上熬夜是完全ok的。但问题就出现在，大多数人并不是“合理而规律的熬夜”，也并非在通过掌握了自己睡眠时间后科学的缩短自己的睡眠时间，再加上传统的错误观点的影响，另外还有加上不舒服的适应期，导致觉得晚睡很糟糕。比起晚睡熬夜，生物钟节律的紊乱、睡眠质量的降低才更危险。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <ul class=" list-paddingleft-2" style="list-style-type: square;"><li>治疗昼夜节律性睡眠障碍（比如睡眠时相延迟综合症，即睡眠时间带向后大幅度偏移）的最简单最现实的方式就是：不管你什么时候开始睡觉，一定要在每天的同一时间起床。</li></ul><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">这样才能在一定程度上保证生物钟正常运作，也是拥有高质量睡眠的前提条件。如果觉得困，可以通过午休方式补充睡眠，但是绝对绝对不能根据前一天的睡觉的时间决定起床时间。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <ul class=" list-paddingleft-2" style="list-style-type: square;"><li>利用生物钟规律可以提高睡眠质量。起床不精神，很可能是你选择起床的时机不对！！</li></ul><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">睡眠时，快速动眼睡眠（REM，也叫快波睡眠）和非快速动眼睡眠（NREM，也叫慢波睡眠）反复进行，平均90分钟一个单位。REM是大脑适应清醒的状态，因为这时身体充分休息，但是大脑状态比较活跃，在这个阶段醒来，我们更容易感觉精力充沛。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">相反，如果在NREM中被吵醒，大脑很难短时间内转换状态，人们就会感觉晕晕乎乎，睡眠朦胧，所以很多时候早起感觉意识模糊，精神不振，出现像题主说的“呆滞，麻木”，很可能就是因为“醒来的时间不对”。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">那么，我们如果想起来后感觉神清气爽，那么就要争取在REM阶段醒来，所以在睡着后4.5小时、6小时、7.5小时后起床，精神会更好，再加上我们的入睡时间，就能合理的提高睡眠质量了。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">比如：<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <blockquote style="max-width: 100%; color: rgb(62, 62, 62); line-height: 25.6px; white-space: normal; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">我每天要8点起床，我要睡7.5小时，但是我需要30min才能入睡，那么我晚上就要在12点睡觉。 如果我熬夜到凌晨3点，我睡4.5小时，加上30min入睡时间，我明天早上依然在8点按时起床，虽然只睡了4.5h，但是还是会感觉很精神。</blockquote><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">运动！运动！运动！重要的事说三遍。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">有研究结果显示，有氧运动对短时程有影响，对长时程记忆影响显著。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">第一，有氧运动可以促进神经元生长，经常在转轮上跑步的小鼠，其海马体神经元数量会有所增加，它们在学习和记忆测试上的表现也相对较好。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">第二，有氧运动能使大脑获得更多地氧和营养物质。大脑重量虽然只占体重四十七分之一，但是耗氧量却占人体耗氧量的四分之一，在记忆和思考问题时，大脑需要的氧更大。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">而有氧运动能提高呼吸系统和血液循环系统机能，提高肺活量和血红蛋白数量，从而提高氧运输能力，改善大脑供血情况，保证脑在记忆时对氧和营养物质的需求。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">第三，有氧运动促使脑内RNA含量增加，RNA的增加有利于记忆过程中所需蛋白质的合成的增加，而记忆的存储与蛋白质的合成有关。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">最后，有氧运动能提高人体各感觉器官功能。“记忆的存储分配于全部感觉系统之中”，所以感觉与记忆有密切关系。因为有氧运动中每个动作都依赖于各种感觉器官来实现，使大脑皮层反应速度加快，视觉变更敏锐，听觉中枢兴奋性集中，位觉和本体感觉的功能加强，促进记忆力的提高。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">这也是为什么我们记忆时用多感官结合记忆会比较好，比如说记单词时一边看一边读一边写比光默默的看着单词的记忆效果要好得多。<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">最后我们做一个总结：<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6px; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <blockquote style="max-width: 100%; color: rgb(62, 62, 62); line-height: 25.6px; white-space: normal; widows: 1; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><ul class=" list-paddingleft-2" style="list-style-type: square;"><li>调节和恢复生物钟的节律，在REM阶段醒来，通过提高睡眠质量来提高记忆力。 </li><li>注意饮食，鱼肉蛋奶制品、坚果水果和蔬菜有利于大脑的保养，尽量远离含饱和脂肪酸较高的垃圾食品。 </li><li>离不开的运动。想想你身边很多跳广场舞、打太极的大爷和大婶，是不是一个二个都依然思维敏捷，谈起小区里八卦新闻毫不含糊，并且记得小区里每一个到了年龄却还没对象的单身小孩……</li></ul></blockquote> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6000003814697px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-family: Arial, Verdana, sans-serif; font-size: 14px; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(249, 249, 249);">广州市设备维修有限公司 <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"> <p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">地址：广州市天河区银利街银利茶叶博览中心E栋4楼E4030室       邮编：510507<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">电话：(+86)020-8722 8723    8764 5360    8764 2943     传真：020-8722 8623<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">全国统一免费服务热线：400-020-6788<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">微信公众帐号：<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="1" data-w="120" width="auto" xhe_src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhvfCZvZq5PcthnDKlnnq3AalhbichW77J3B70osicTickklZybNKUZqc44DZ0oaWaHm2p0TaA9478icwPg/0?tp=webp&wxfrom=5" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhvfCZvZq5PcthnDKlnnq3AalhbichW77J3B70osicTickklZybNKUZqc44DZ0oaWaHm2p0TaA9478icwPg/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">维修咨询：QQ:  712638 404<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">设备咨询:   QQ:  712638 405<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">软件咨询：QQ: 712638 406<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">配件咨询：QQ:   712638 407<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">交流Q群：1106 11074<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">网址：http://www.yiliaoshebeiweixiu.com<p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);">电子邮箱：service@yiliaoshebeiweixiu.com

		自动登录	找回密码
密码			立即注册