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<p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 人生有三分之一的时间是在睡眠中度过，充足睡眠、均衡饮食和适当运动是国际社会公认的三项健康标准。然而据调查显示，中国成年人失眠发生率高达38.2%。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><h2 style="margin-top: 5px; margin-bottom: 13px; padding-right: 10px; padding-left: 10px; font-weight: bold; max-width: 100%; line-height: 21.3333px; white-space: normal; font-family: 微软雅黑; border-width: 0px 0px 0px 5px; border-left-style: solid; border-color: rgb(51, 190, 71); -webkit-font-smoothing: antialiased; color: rgb(51, 190, 71); box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 20px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; white-space: pre-wrap; box-sizing: border-box !important; word-wrap: break-word !important;">一、睡不好，会发生什么？</span></strong></span></h2><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; color: rgb(51, 190, 71); font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">1、吃太多</strong></span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 假如你一天不能保证8小时的睡眠，那么你更容易变胖，之后也更难减肥。你觉得疲惫的时候，你的身体自然会需要碳水化合物来继续工作。你熬过通宵之后，第二天不仅需要咖啡因的支撑，你还会大量摄入糖类。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; color: rgb(51, 190, 71); font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">2、情绪暴躁</strong></span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 女性比男性更易受睡眠不足的影响，假如女性睡眠不足，起床后的态度也会更暴躁、更愤怒、更加咄咄逼人。主要是由于激素波动，女性也比男性更易失眠。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; color: rgb(51, 190, 71); font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">3、易生病</strong></span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 一晚高质量的睡眠能让免疫系统正常运转。睡觉时，我们的身体会清理细菌和病毒。如果你的睡眠时间少于7小时，你患感冒的可能性也会是其他人的3倍。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; color: rgb(51, 190, 71); font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">4、吸引力下降</strong></span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 除了隐性问题，睡不好还有一个最直观的体现——会让你变丑，据英国萨里大学研究发现，每晚睡眠不足6小时，持续一周，人体内就会有711种基因功能改变，涉及新陈代谢、免疫力和抗压等功能。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-s="300,640" data-type="jpeg" data-ratio="0.6625" data-w="640" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xrFYciaHL08CjZesicLqVbeymD0F5uDa0luQdictfIicibQayBqk15NJLefZTIpetOyrW8SdQaibhAdciczN0b78z4uIw/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; visibility: visible !important; width: auto !important;" /><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><h2 style="margin-top: 5px; margin-bottom: 13px; padding-right: 10px; padding-left: 10px; font-weight: bold; max-width: 100%; line-height: 21.3333px; white-space: normal; font-family: 微软雅黑; border-width: 0px 0px 0px 5px; border-left-style: solid; border-color: rgb(51, 190, 71); -webkit-font-smoothing: antialiased; color: rgb(51, 190, 71); box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 20px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; white-space: pre-wrap; box-sizing: border-box !important; word-wrap: break-word !important;">二、垃圾睡眠与好睡眠</span></strong></span></h2><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; color: rgb(51, 190, 71); font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"> “垃圾睡眠”的五大表现：</strong></span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><blockquote style="max-width: 100%; color: rgb(62, 62, 62); white-space: normal; font-family: 微软雅黑; line-height: 24px; 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: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">1.看电视、听音乐时会睡着；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">2.强迫自己按“点”睡觉、起床，但这“点”总在改变；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">3.自然醒后，强迫延长睡眠时间；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">4.晚上不睡，靠白日或双休日补觉；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">5.工作压力大，晚上需加班，但在高强度的工作结束后会立马睡觉。</span></p></blockquote><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(51, 190, 71); box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"> 好睡眠的尺度</strong></span>（睡眠量的需求是由醒来感觉神清气爽决定的）：</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><blockquote style="max-width: 100%; color: rgb(62, 62, 62); white-space: normal; font-family: 微软雅黑; line-height: 24px; 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: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">1.能在10-20分钟入睡，入睡时间长期小于10分钟（入睡时间长期大于30分钟则为失眠）；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">2.睡眠中不醒或偶尔醒来（如小便）又能很快在5分钟入睡，直至第二天早晨；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">3.夜间睡眠无惊梦，做梦醒后很快忘记；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">4.早晨睡醒后精力充沛，心旷神怡，轻松愉快，无疲劳感，工作效率高；</span></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: normal; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">5.睡眠中没有或很少噩梦、异常行为等。</span></p></blockquote><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-s="300,640" data-type="jpeg" data-ratio="0.664" data-w="500" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xrFYciaHL08CjZesicLqVbeymD0F5uDa0lcias9tek3R7ItDJ9OvchI5m8SRDIp7IabWcJEuGvT6lnIEhD706LmFA/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; visibility: visible !important; width: auto !important;" /><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><h2 style="margin-top: 5px; margin-bottom: 13px; padding-right: 10px; padding-left: 10px; font-weight: bold; max-width: 100%; line-height: 21.3333px; white-space: normal; font-family: 微软雅黑; border-width: 0px 0px 0px 5px; border-left-style: solid; border-color: rgb(51, 190, 71); -webkit-font-smoothing: antialiased; color: rgb(51, 190, 71); box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 20px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; white-space: pre-wrap; box-sizing: border-box !important; word-wrap: break-word !important;">三、你的年龄睡多久合适？</span></strong></span></h2><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 最理想的睡眠长度是7~9小时，每个个体所需时间可能在此基础上有增有减。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; color: rgb(51, 190, 71); font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"> 美国全国睡眠基金会最新版的睡眠指南，针对不同年龄层给出了不同的睡眠指导建议。</strong></span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><blockquote style="max-width: 100%; color: rgb(62, 62, 62); white-space: normal; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">出生至3个月龄的小婴儿，需要长达14至17小时的睡眠；</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">1岁至2岁的幼儿每天需要11至14小时睡眠；</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">6岁到13岁的学龄儿童，建议每日保持9到11小时睡眠；</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">14岁至17岁的青少年每天应当睡8至10小时，处于青春期的人需要更多睡眠。</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">对于18岁至64岁的成年人来说，每天7至9小时的睡眠最佳；</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;">对于65岁以上的人来说，新指南提供了7至8小时的睡眠时长建议。</span></p></blockquote><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-s="300,640" data-type="jpeg" data-ratio="0.6183333333333333" data-w="600" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xrFYciaHL08CjZesicLqVbeymD0F5uDa0lTEzuhbfvybdGZ2STPNvHvDbxuvGca3aXNKLOoboozvRoEy3FtmzdibQ/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; visibility: visible !important; width: auto !important;" /><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><h2 style="margin-top: 5px; margin-bottom: 13px; padding-right: 10px; padding-left: 10px; font-weight: bold; max-width: 100%; line-height: 21.3333px; white-space: normal; font-family: 微软雅黑; border-width: 0px 0px 0px 5px; border-left-style: solid; border-color: rgb(51, 190, 71); -webkit-font-smoothing: antialiased; color: rgb(51, 190, 71); box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 20px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; white-space: pre-wrap; box-sizing: border-box !important; word-wrap: break-word !important;">四、身体真正需要的是放松</span></strong></span></h2><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 印度瑜伽大师萨古鲁说：身体需要的不是睡眠，而是放松。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 如今，人们辛苦地做每件事情，在大街上、地铁里、工作场所甚至公园里，我们到处都能看到人们以紧绷的状态生活。不论是走路、说话还是工作，人们往往不能轻松愉快地去做，而只有的行为会造成更多的伤害而不是健康快乐。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-family: 微软雅黑; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(51, 190, 71); box-sizing: border-box !important; word-wrap: break-word !important;"> 不要和生命打仗，你不是要对抗生命，你就是生命本身。只是和生命同步，你就会发现你能够轻松地过好它。</span></strong>如果你除了吃薯片之外不喜欢做任何其他的事，那才是问题！否则，以轻松的状态做事，这不是个问题。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 21.3333px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p><br /></p><section class="" style="margin-top: 0.5em; margin-bottom: 0.5em; padding: 0.3em; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); white-space: normal; line-height: 25.6px; border: 0px; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><section class="" style="padding: 10px; max-width: 100%; box-sizing: border-box; border: 1px solid rgb(192, 200, 209); box-shadow: rgb(170, 170, 170) 0px 0px 10px; font-size: 1em; line-height: 1.4; color: rgb(51, 51, 51); font-family: inherit; text-decoration: inherit; word-wrap: break-word !important; background-color: rgb(250, 250, 239);"><section style="max-width: 100%; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><section style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><section style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><section style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><section style="max-width: 100%; text-align: center; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 20px; color: rgb(171, 25, 66); box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">最快最简单的减压方法</strong></span></section><section style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"></section></section><p style="max-width: 100%; min-height: 1em; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p></section></section></section><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 放下烦恼不仅对大脑好，对身体也好。最快、最简单的减压方法就是呼吸，若大脑氧气充足，我们想害怕也难，但很多人都不会呼吸。</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> 你可以试试以下四种呼吸方式：</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> <span style="max-width: 100%; color: rgb(61, 167, 66); box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">①随着自己的呼吸走，慢慢吸气，慢慢呼气，不改变原有的呼吸速度和深度。</strong></span>感受空气依次进入你的鼻腔、喉咙、胸腔、腹部；感受腹部的起伏。尽量地把呼吸保持绵长，当你开始意识到自己在思考时，回到你的呼吸，对自己说“思考”，然后让思绪回到呼吸上。</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> <strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(61, 167, 66); box-sizing: border-box !important; word-wrap: break-word !important;">②延长呼气。</span></strong>试着在吸入下一口气前，将肺部的气体全部呼出去。每次呼气都更慢、更长、更加完整。</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> <strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(61, 167, 66); box-sizing: border-box !important; word-wrap: break-word !important;">③吸气，心中默念4下；屏住呼吸，心中默念7下；呼气，心中默念8下。</span></strong>重复10次。这种方式可以帮我们减轻焦虑情绪，帮助我们“回归自我”。</span></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"> <strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(61, 167, 66); box-sizing: border-box !important; word-wrap: break-word !important;">④风箱呼吸。</span></strong>浅浅地通过鼻子呼吸，尽量地快速。这个呼吸练习可以更有精力，注意力更集中，助你清醒，增加肾上腺素。</span></p><p style="max-width: 100%; min-height: 1em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; box-sizing: border-box !important; word-wrap: break-word !important;"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></span></p></section><section style="max-width: 100%; width: 0px; height: 0px; clear: both; box-sizing: border-box !important; word-wrap: break-word !important;"></section></section><p><br /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.75em; 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</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">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</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">电话：(+86)020-8722 8723 8764 5360 8764 2943 传真：020-8722 8623</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">全国统一免费服务热线：400-020-6788</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">微信公众帐号：</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="1" data-type="jpeg" data-w="120" 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><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">维修咨询：QQ: 712638 404</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">设备咨询: QQ: 712638 405</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">软件咨询：QQ: 712638 406</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">配件咨询：QQ: 712638 407</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">交流Q群：1106 11074</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">网址：http://www.yiliaoshebeiweixiu.com</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; font-family: Arial, Verdana, sans-serif; line-height: 1.75em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">电子邮箱：service@yiliaoshebeiweixiu.com</span></p><p><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;"><br /></span></p><p><br /></p>
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发表于 2020-10-19 23:47:41