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\u4e00\u3001\u5931\u7720\uff08Insomnia\uff09<\/strong><\/h2>\n\n\n\n

\u5931\u7720<\/strong>\u6307\u7684\u662f\u96e3\u4ee5\u5165\u7761\u3001\u534a\u591c\u6613\u9192\u6216\u904e\u65e9\u9192\u4f86<\/strong>\uff0c\u5373\u4f7f\u6709\u6a5f\u6703\u7761\u89ba\uff0c\u4ecd\u7121\u6cd5\u7372\u5f97\u826f\u597d\u4f11\u606f\u3002<\/p>\n\n\n\n

\ud83d\udd39 \u53ef\u80fd\u539f\u56e0<\/strong><\/h3>\n\n\n\n

\u2705 \u58d3\u529b\u8207\u7126\u616e<\/strong>\uff1a\u5de5\u4f5c\u58d3\u529b\u3001\u751f\u6d3b\u7126\u616e\u8b93\u5927\u8166\u7121\u6cd5\u653e\u9b06\u3002
\u2705 \u4e0d\u826f\u7684\u7761\u7720\u7fd2\u6163<\/strong>\uff1a\u4e0d\u898f\u5f8b\u7684\u4f5c\u606f\u3001\u9577\u6642\u9593\u770b\u624b\u6a5f\u3002
\u2705 \u98f2\u98df\u8207\u523a\u6fc0\u7269<\/strong>\uff1a\u5496\u5561\u56e0\u3001\u9152\u7cbe\u5f71\u97ff\u7761\u7720\u3002
\u2705 \u74b0\u5883\u554f\u984c<\/strong>\uff1a\u81e5\u5ba4\u5149\u7dda\u3001\u566a\u97f3\u3001\u5e8a\u588a\u4e0d\u9069\u5408\u3002
\u2705 \u5065\u5eb7\u554f\u984c<\/strong>\uff1a\u6162\u6027\u75bc\u75db\u3001\u7761\u7720\u547c\u5438\u4e2d\u6b62\u75c7\u7b49\u3002<\/p>\n\n\n\n

\u2705 \u89e3\u6c7a\u65b9\u6848<\/strong><\/h3>\n\n\n\n

1\ufe0f\u20e3 \u8abf\u6574\u4f5c\u606f\uff0c\u5efa\u7acb\u300c\u7761\u7720\u5100\u5f0f\u300d<\/strong>
\ud83d\udd39 \u6bcf\u5929\u56fa\u5b9a\u6642\u9593\u4e0a\u5e8a\u8207\u8d77\u5e8a\uff0c\u7dad\u6301\u751f\u7406\u6642\u9418\u7a69\u5b9a\u3002
\ud83d\udd39 \u7761\u524d 30-60 \u5206\u9418\u9060\u96e2\u96fb\u5b50\u8a2d\u5099\uff0c\u53ef\u505a\u6df1\u547c\u5438\u3001\u6ce1\u8173\u3001\u51a5\u60f3<\/strong>\u4f86\u653e\u9b06\u3002<\/p>\n\n\n\n

2\ufe0f\u20e3 \u907f\u514d\u5f71\u97ff\u7761\u7720\u7684\u98f2\u98df<\/strong>
\ud83d\udeab \u7761\u524d 4-6 \u5c0f\u6642<\/strong>\u907f\u514d\u5496\u5561\u3001\u8336\u3001\u9152\u7cbe\u3001\u5c3c\u53e4\u4e01\u3002
\ud83c\udf4c \u52a9\u7720\u98df\u7269<\/strong>\uff1a\u9999\u8549\u3001\u5805\u679c\u3001\u71d5\u9ea5\u3001\u6eab\u725b\u5976\u6709\u52a9\u65bc\u589e\u52a0\u892a\u9ed1\u6fc0\u7d20\u3002<\/p>\n\n\n\n

3\ufe0f\u20e3 \u904b\u52d5\uff0c\u4f46\u907f\u514d\u7761\u524d\u5287\u70c8\u6d3b\u52d5<\/strong>
\ud83c\udfc3\u200d\u2642\ufe0f \u6bcf\u5929\u4e0b\u5348\u6216\u508d\u665a<\/strong>\u904b\u52d5\uff0c\u6709\u52a9\u65bc\u91cb\u653e\u58d3\u529b\u8207\u63d0\u5347\u7761\u7720\u54c1\u8cea\u3002
\u26d4 \u7761\u524d 2 \u5c0f\u6642\u907f\u514d\u6fc0\u70c8\u904b\u52d5\uff0c\u4ee5\u514d\u5f71\u97ff\u5165\u7761\u3002<\/p>\n\n\n\n

4\ufe0f\u20e3 \u5982\u679c\u8eba\u5728\u5e8a\u4e0a\u8d85\u904e 20 \u5206\u9418\u4ecd\u7121\u6cd5\u5165\u7761\u2026<\/strong>
\ud83d\udd39 **\u4e0d\u8981\u5f37\u8feb\u81ea\u5df1\u5165\u7761\uff01**\u8d77\u8eab\u505a\u4e9b\u653e\u9b06\u7684\u4e8b\u60c5\uff0c\u5982\u95b1\u8b80\u6216\u807d\u8f15\u97f3\u6a02\u3002
\ud83d\udd39 \u8b93\u5927\u8166\u628a\u300c\u5e8a\u300d\u8207\u300c\u7761\u7720\u300d\u806f\u60f3\u5728\u4e00\u8d77\uff0c\u800c\u4e0d\u662f\u300c\u7121\u6cd5\u5165\u7761\u300d\u3002<\/p>\n\n\n\n

5\ufe0f\u20e3 \u82e5\u9577\u671f\u5931\u7720\u5f71\u97ff\u751f\u6d3b\uff0c\u8003\u616e\u5c0b\u6c42\u5c08\u696d\u5e6b\u52a9<\/strong>
\ud83d\udd39 \u82e5\u5931\u7720\u8d85\u904e 1 \u500b\u6708\u4e14\u5f71\u97ff\u5de5\u4f5c\u3001\u60c5\u7dd2\uff0c\u53ef\u8aee\u8a62\u91ab\u5e2b\u6216\u5fc3\u7406\u5e2b\uff0c\u770b\u770b\u662f\u5426\u9700\u8981**\u8a8d\u77e5\u884c\u70ba\u7642\u6cd5\uff08CBT\uff09**\u6216\u5176\u4ed6\u6cbb\u7642\u3002<\/p>\n\n\n\n

\u4e8c\u3001\u6dfa\u7720\uff08Sleep Fragmentation\uff09<\/strong><\/h2>\n\n\n\n

\u6dfa\u7720<\/strong>\u6307\u7684\u662f\u7761\u7720\u5bb9\u6613\u88ab\u9a5a\u9192\uff0c\u7121\u6cd5\u9032\u5165\u6df1\u5c64\u7761\u7720\uff0c\u5373\u4f7f\u7761\u4e86\u5f88\u4e45\uff0c\u4ecd\u7136\u611f\u89ba\u75b2\u618a\u3002<\/p>\n\n\n\n

\ud83d\udd39 \u53ef\u80fd\u539f\u56e0<\/strong><\/h3>\n\n\n\n

\u2705 \u58d3\u529b\u8207\u7126\u616e<\/strong>\uff1a\u8b93\u5927\u8166\u7121\u6cd5\u5b8c\u5168\u653e\u9b06\uff0c\u5bb9\u6613\u9a5a\u9192\u3002
\u2705 \u4e0d\u7a69\u5b9a\u7684\u751f\u7406\u6642\u9418<\/strong>\uff1a\u7d93\u5e38\u71ac\u591c\u3001\u5047\u65e5\u88dc\u7720\u5c0e\u81f4\u7761\u7720\u9031\u671f\u6df7\u4e82\u3002
\u2705 \u74b0\u5883\u5e72\u64fe<\/strong>\uff1a\u566a\u97f3\u3001\u5149\u7dda\u3001\u623f\u9593\u6eab\u5ea6\u5f71\u97ff\u7761\u7720\u3002
\u2705 \u7761\u7720\u547c\u5438\u4e2d\u6b62\u75c7<\/strong>\uff1a\u5982\u679c\u7d93\u5e38\u534a\u591c\u9192\u4f86\u4e14\u611f\u5230\u7a92\u606f\uff0c\u53ef\u80fd\u8981\u6aa2\u67e5\u662f\u5426\u6709\u7761\u7720\u547c\u5438\u4e2d\u6b62\u75c7\u3002<\/p>\n\n\n\n

\u2705 \u89e3\u6c7a\u65b9\u6848<\/strong><\/h3>\n\n\n\n

1\ufe0f\u20e3 \u8abf\u6574\u7761\u7720\u74b0\u5883<\/strong>
\ud83c\udf19 \u9ed1\u6697<\/strong>\uff1a\u4f7f\u7528\u906e\u5149\u7a97\u7c3e\u6216\u773c\u7f69\uff0c\u6e1b\u5c11\u5149\u7dda\u5e72\u64fe\u3002
\ud83d\udd07 \u5b89\u975c<\/strong>\uff1a\u8033\u585e\u3001\u767d\u566a\u97f3\u6a5f\u6216\u8212\u7de9\u97f3\u6a02\u80fd\u5e6b\u52a9\u7761\u5f97\u66f4\u6df1\u3002
\ud83c\udf21 \u9069\u7576\u6eab\u5ea6<\/strong>\uff1a\u81e5\u5ba4\u5efa\u8b70\u4fdd\u6301 18-22\u00b0C\uff0c\u8b93\u8eab\u9ad4\u66f4\u5bb9\u6613\u9032\u5165\u6df1\u5c64\u7761\u7720\u3002<\/p>\n\n\n\n

2\ufe0f\u20e3 \u6e1b\u5c11\u591c\u9593\u9192\u4f86\u7684\u7fd2\u6163<\/strong>
\ud83d\udeab \u7761\u524d\u907f\u514d\u559d\u592a\u591a\u6c34\uff0c\u6e1b\u5c11\u591c\u9593\u8d77\u5e8a\u4e0a\u5ec1\u6240\u7684\u983b\u7387\u3002
\ud83d\udcf1 \u7761\u524d 30 \u5206\u9418\u907f\u514d\u6ed1\u624b\u6a5f\uff0c\u6e1b\u5c11\u85cd\u5149\u5c0d\u5927\u8166\u7684\u523a\u6fc0\u3002<\/p>\n\n\n\n

3\ufe0f\u20e3 \u88dc\u5145\u9382\u3001\u892a\u9ed1\u6fc0\u7d20\u6216\u8349\u672c\u52a9\u7720\u88dc\u5145\u54c1<\/strong>\uff08\u8acb\u5148\u8aee\u8a62\u91ab\u5e2b\uff09
\ud83d\udfe2 \u9382<\/strong>\uff1a\u80fd\u5e6b\u52a9\u653e\u9b06\u795e\u7d93\u8207\u808c\u8089\uff0c\u63d0\u9ad8\u6df1\u5c64\u7761\u7720\u6bd4\u4f8b\u3002
\ud83d\udfe2 \u892a\u9ed1\u6fc0\u7d20<\/strong>\uff1a\u9069\u5408\u77ed\u671f\u4f7f\u7528\uff0c\u8abf\u6574\u751f\u7406\u6642\u9418\u3002
\ud83d\udfe2 \u6d0b\u7518\u83ca\u8336\u3001\u85b0\u8863\u8349\u7cbe\u6cb9<\/strong>\uff1a\u5929\u7136\u52a9\u7720\u9078\u64c7\u3002<\/p>\n\n\n\n

4\ufe0f\u20e3 \u767d\u5929\u591a\u66ec\u592a\u967d\uff0c\u8abf\u6574\u751f\u7406\u6642\u9418<\/strong>
\ud83c\udf1e \u6bcf\u5929\u65e9\u4e0a 10-30 \u5206\u9418\u66ec\u592a\u967d<\/strong>\uff0c\u6709\u52a9\u65bc\u8abf\u7bc0\u7761\u7720\u9031\u671f\uff0c\u4f7f\u665a\u4e0a\u66f4\u5bb9\u6613\u9032\u5165\u6df1\u5c64\u7761\u7720\u3002<\/p>\n\n\n\n

\u4e09\u3001\u8f2a\u73ed\u5de5\u4f5c\u5f71\u97ff\u7761\u7720\uff08Shift Work Sleep Disorder, SWSD\uff09<\/strong><\/h2>\n\n\n\n

\u8f2a\u73ed\u5de5\u4f5c\u8005\uff08\u5982\u91ab\u8b77\u4eba\u54e1\u3001\u8b66\u5bdf\u3001\u5de5\u5ee0\u54e1\u5de5\uff09\u7d93\u5e38\u9762\u81e8\u7761\u7720\u554f\u984c\uff0c\u56e0\u70ba\u751f\u7406\u6642\u9418\u8207\u5de5\u4f5c\u6642\u9593\u4e0d\u5339\u914d\uff0c\u5c0e\u81f4\u767d\u5929\u7761\u4e0d\u8457\u3001\u591c\u665a\u7cbe\u795e\u4e0d\u597d<\/strong>\u3002<\/p>\n\n\n\n

\u2705 \u89e3\u6c7a\u65b9\u6848<\/strong><\/h3>\n\n\n\n

1\ufe0f\u20e3 \u6253\u9020\u9069\u5408\u767d\u5929\u7761\u89ba\u7684\u74b0\u5883<\/strong>
\ud83d\uded1 \u963b\u64cb\u5149\u7dda<\/strong>\uff1a\u4f7f\u7528\u9ed1\u7a97\u7c3e\u3001\u773c\u7f69\uff0c\u6a21\u64ec\u591c\u665a\u74b0\u5883\u3002
\ud83d\udd07 \u6e1b\u5c11\u566a\u97f3<\/strong>\uff1a\u8033\u585e\u3001\u767d\u566a\u97f3\u6a5f\u53ef\u964d\u4f4e\u5916\u754c\u5e72\u64fe\u3002<\/p>\n\n\n\n

2\ufe0f\u20e3 \u5584\u7528\u300c\u5206\u6bb5\u7761\u7720\u6cd5\u300d<\/strong>
\ud83c\udf19 \u5982\u679c\u4e00\u6b21\u7761 7-8 \u5c0f\u6642\u56f0\u96e3\uff0c\u53ef\u62c6\u6210 4-5 \u5c0f\u6642 + \u5c0f\u7761 90 \u5206\u9418<\/strong>\uff0c\u88dc\u5145\u6df1\u5c64\u7761\u7720\u3002<\/p>\n\n\n\n

3\ufe0f\u20e3 \u8abf\u6574\u98f2\u98df\u8207\u5496\u5561\u56e0\u651d\u53d6<\/strong>
\u2615 \u8f2a\u73ed\u524d\u53ef\u651d\u53d6\u9069\u91cf\u5496\u5561\u56e0\uff0c\u4f46\u5de5\u4f5c\u7d50\u675f\u524d 5-6 \u5c0f\u6642\u907f\u514d\u98f2\u7528<\/strong>\uff0c\u4ee5\u514d\u5f71\u97ff\u767d\u5929\u7761\u7720\u3002
\ud83c\udf4e \u5403\u8f15\u98df\uff08\u5982\u6c34\u679c\u3001\u5805\u679c\uff09\uff0c\u907f\u514d\u591c\u73ed\u6642\u66b4\u98f2\u66b4\u98df\u5f71\u97ff\u6d88\u5316\u8207\u7761\u7720\u3002<\/p>\n\n\n\n

4\ufe0f\u20e3 \u4f7f\u7528\u300c\u5149\u7642\u300d\u4f86\u8abf\u6574\u751f\u7406\u6642\u9418<\/strong>
\ud83d\udd06 \u5728\u4e0a\u73ed\u524d 1 \u5c0f\u6642\u66dd\u9732\u65bc\u5f37\u5149<\/strong>\uff08\u5982\u967d\u5149\u6216\u5149\u7642\u71c8\uff09\uff0c\u53ef\u5e6b\u52a9\u8eab\u9ad4\u9069\u61c9\u591c\u73ed\u3002
\ud83c\udf19 \u4e0b\u73ed\u5f8c\u907f\u514d\u5149\u7dda\u523a\u6fc0\uff08\u6234\u58a8\u93e1\u56de\u5bb6\uff09<\/strong>\uff0c\u8b93\u8eab\u9ad4\u6e96\u5099\u9032\u5165\u7761\u7720\u6a21\u5f0f\u3002<\/p>\n\n\n\n

5\ufe0f\u20e3 \u5982\u679c\u8f2a\u73ed\u6539\u8b8a\uff0c\u9010\u6b65\u8abf\u6574\u751f\u7406\u6642\u9418<\/strong>
\ud83d\udcc5 \u8f2a\u73ed\u524d\u5e7e\u5929<\/strong>\uff0c\u9010\u6b65\u63d0\u524d\u6216\u5ef6\u5f8c 1-2 \u5c0f\u6642\u5165\u7761\uff0c\u8b93\u8eab\u9ad4\u6162\u6162\u9069\u61c9\u65b0\u7684\u6642\u5dee\u3002<\/p>\n\n\n\n

\u7d50\u8ad6<\/strong><\/h2>\n\n\n\n

\ud83d\udd39 \u5931\u7720<\/strong>\uff1a\u5efa\u7acb\u7761\u7720\u5100\u5f0f\uff0c\u6e1b\u5c11\u58d3\u529b\u8207\u7126\u616e\uff0c\u907f\u514d\u5496\u5561\u56e0\u8207\u85cd\u5149\u5e72\u64fe\u3002
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