{"id":6959,"date":"2018-03-15T16:03:43","date_gmt":"2018-03-15T20:03:43","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=6959"},"modified":"2018-03-15T16:03:43","modified_gmt":"2018-03-15T20:03:43","slug":"women-need-sleep","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/zh\/2018\/03\/women-need-sleep\/","title":{"rendered":"\u5973\u6027\u9700\u8981\u66f4\u591a\u7761\u7720\uff01"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">\u60a8\u9084\u8a18\u5f97\u4e0a\u9031\u90a3\u6b21\u60a8\u7761\u4e86\u516b\u500b\u5c0f\u6642\uff0c\u611f\u89ba\u68d2\u6975\u4e86\u55ce\uff1f\u9084\u662f\u4e0a\u500b\u6708\u7684\u4e8b\uff1f\u9084\u662f\u53bb\u5e74\uff1f\u5728\u2026\u20262002\u5e74\uff1f<\/p>\n<p>\u4f60\u4e0d\u662f\u4e00\u500b\u4eba\u3002<\/p>\n<p>\u6839\u64da\u84cb\u6d1b\u666e (Gallup) \u7684\u8abf\u67e5\uff0c\u8d85\u904e 40% \u7684\u7f8e\u570b\u4eba\u7761\u7720\u6642\u9593\u4e0d\u5230 7 \u5c0f\u6642\u3002\u6700\u4ee4\u4eba\u9707\u9a5a\u7684\u662f\u84cb\u6d1b\u666e 1942 \u5e74\u6c11\u8abf\u7684\u7d50\u679c\uff0c\u8a72\u7d50\u679c\u986f\u793a\uff0c\u6709 45% \u7684\u7f8e\u570b\u4eba\u5de5\u4f5c\u6642\u9593\u9054\u5230\u6216\u8d85\u904e 8 \u5c0f\u6642\uff0c\u800c\u4eca\u5929\u9019\u4e00\u6bd4\u4f8b\u70ba 29%\u3002\u9019\u4f7f\u5f97\u4e00\u4e9b\u4eba\u660f\u660f\u6b32\u7761\u3001\u813e\u6c23\u66b4\u8e81\u2014\u2014\u56db\u5206\u4e4b\u4e00\u7684\u7761\u7720\u4e0d\u8db3\u7684\u7f8e\u570b\u4eba\u89e3\u91cb\u4e86\u9019\u4e00\u9ede\u3002<\/p>\n<p>\u6839\u64da\u7f8e\u570b\u570b\u5bb6\u7761\u7720\u57fa\u91d1\u6703 (NSF) \u7684\u8aaa\u6cd5\uff0c\u4e00\u822c\u6210\u5e74\u4eba\u6bcf\u665a\u61c9\u8a72\u7761\u4e03\u5230\u4e5d\u500b\u5c0f\u6642\u624d\u80fd\u4fdd\u6301\u6700\u4f73\u5065\u5eb7\u3002\u6839\u64da\u6700\u8fd1\u7684\u7814\u7a76\uff0c\u5973\u6027\u5e73\u5747\u6bd4\u7537\u6027\u591a 20 \u5206\u9418\u7684\u7761\u7720\uff01\u662f\u7684\uff01\u66f4\u597d\u7684\u662f\uff0c\u7814\u7a76\u6307\u51fa\uff0c\u5973\u6027\u6bd4\u7537\u6027\u66f4\u50be\u5411\u65bc\u540c\u6642\u8655\u7406\u591a\u9805\u4efb\u52d9\uff0c\u4e26\u4f7f\u7528\u66f4\u591a\u7684\u5be6\u969b\u5927\u8166\uff0c\u5c0e\u81f4\u5c0d\u7761\u7720\u7684\u9700\u6c42\u66f4\u5927\u3002<\/p>\n<p>\u96d6\u7136\u5973\u6027\u6bd4\u7537\u6027\u9700\u8981\u66f4\u591a\u7684\u7761\u7720\uff0c\u4f46\u8a31\u591a\u4eba\u4e26\u6c92\u6709\u7372\u5f97\u9069\u7576\u7684\u7761\u7720\u91cf\u3002\u60a8\u53ef\u80fd\u4e0d\u9700\u8981\u6211\u5011\u9010\u4e00\u5217\u51fa\u6e05\u55ae\u2026\u2026\u6211\u5011\u5927\u591a\u6578\u4eba\u90fd\u66fe\u7d93\u53bb\u904e\u90a3\u88e1\uff0c\u6216\u8a8d\u8b58\u66fe\u7d93\u53bb\u904e\u90a3\u88e1\u7684\u4eba\u3002\u90a3\u4e9b\u4ee4\u4eba\u8a0e\u53ad\u7684\u5922\u60f3\u7834\u58de\u8005\u5305\u62ec\u61f7\u5b55\u671f\u9593\u80ce\u5152\u9ad4\u91cd\u904e\u91cd\u548c\u80ce\u4f4d\u904e\u91cd\u4ee5\u53ca\u66f4\u5e74\u671f\u671f\u9593\u7684\u6f6e\u71b1\u3002 \uff08\u5f9e\u300c\u53bb\u904e\u90a3\u5152\uff0c\u505a\u904e\u90a3\u4ef6\u4e8b\u300d\u7684\u5171\u8b58\u4f86\u770b\uff0c\u5617\u8a66\u5728\u5b55\u5a66\u7761\u89ba\u6642\u4f7f\u7528\u6795\u982d\uff0c\u4e26\u5728\u5e8a\u982d\u6ac3\u4e0a\u653e\u4e00\u500b\u5c0f\u6aaf\u6247\u4ee5\u7de9\u89e3\u534a\u591c\u51fa\u6c57\u3002\uff09<\/p>\n<p>\u300c\u7761\u7720\u610f\u8b58\u9031\u300d\u662f3 \u670811 \u65e5\u81f317 \u65e5\u3002\u62ff\u8d77\u6795\u982d\uff0c\u5c07\u624b\u6a5f\u7761\u7720\u61c9\u7528\u7a0b\u5f0f\u8a2d\u5b9a\u70ba\u201c\u6d77\u6d0b\u885d\u6d6a\u201d\uff0c\u540c\u6642\u4ed4\u7d30\u95b1\u8b80NSF \u63d0\u4f9b\u7684\u9019\u4e9b\u63d0\u793a\uff0c\u9019\u4e9b\u63d0\u793a\u4e0d\u50c5\u50c5\u662f\u6578\u7f8a\u548c\u4e00\u676f\u6eab\u725b\u5976\u3002<\/p>\n<ul>\n<li>Consider \u201cbedtime\u201d a meeting and be on time! Stick to a sleep schedule\u00a0of the same bedtime and wake up time, even on the weekends. This helps to regulate your body&#8217;s clock and could help you fall asleep and stay asleep for the night.<\/li>\n<li>Practice a\u00a0relaxing bedtime ritual.\u00a0A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that make it more difficult to fall asleep, get sound and deep sleep or remain asleep.<\/li>\n<li>If you have trouble sleeping, avoid naps, especially in the afternoon.\u00a0Power napping in that pod may be all the rage, but it may well be hampering sleep in the long run.<\/li>\n<li>\u67d0\u7a2e\u5f62\u5f0f\u7684\u898f\u5f8b\u904b\u52d5\u662f\u826f\u597d\u7761\u7720\u7684\u95dc\u9375\u3002<\/li>\n<li>Your surroundings should be peaceful, dark, quiet and cool (between 60 and 67 degrees).\u00a0Your bedroom should also be free from any noise that can disturb your sleep. Consider using blackout curtains, eye shades, ear plugs, &#8220;white noise&#8221; machines, humidifiers, fans and other devices.<\/li>\n<li>\u8b8a\u5f97\u8212\u670d\u6eab\u99a8\u3002\u5982\u679c\u60a8\u7684\u5e8a\u588a\u5df2\u4f7f\u7528\u4e5d\u5e74\u4ee5\u4e0a\uff0c\u60a8\u53ef\u80fd\u9700\u8981\u4e00\u5f35\u65b0\u5e8a\u588a\u3002\u6795\u982d\u81f3\u5c11\u61c9\u8a72\u6bcf\u9694\u5e7e\u5e74\u66f4\u63db\u4e00\u6b21\u3002\u5982\u679c\u60a8\u6709\u904e\u654f\u75c7\uff0c\u8acb\u78ba\u4fdd\u60a8\u7684\u81e5\u5ba4\u6c92\u6709\u9019\u4e9b\u7269\u8cea\u3002<\/li>\n<\/ul>\n<p>\u5982\u679c\u9019\u4e9b\u975e\u91ab\u7642\u65b9\u6cd5\u7121\u6cd5\u7de9\u89e3\u60a8\u7684\u7761\u7720\u4e0d\u8db3\u72c0\u614b\uff0c\u8acb\u8aee\u8a62\u60a8\u7684\u91ab\u751f\uff0c\u4ed6\u5011\u53ef\u80fd\u6703\u5efa\u8b70\u9032\u4e00\u6b65\u7684\u91ab\u5b78\u6aa2\u67e5\uff0c\u5305\u62ec <a href=\"https:\/\/www.hancockhealth.org\/zh\/doctor\/james-zhang-md\/https:\/www.hancockregionalhospital.org\/doctor\/james-zhang-md\/\">\u7761\u7720\u7814\u7a76<\/a>. There are medical conditions like <a href=\"http:\/\/wellnesseducation.hancockregionalhospital.org\/Search\/85,P01301\">\u7761\u7720\u547c\u5438\u4e2d\u6b62\u75c7<\/a> and restless <a href=\"http:\/\/wellnesseducation.hancockregionalhospital.org\/Search\/85,P01324\">leg syndrome (RLS)<\/a> that require medical intervention to ensure a good night\u2019s sleep.<\/div>","protected":false},"excerpt":{"rendered":"<p>Do you remember that time last week when you got eight hours of sleep, and you felt so awesome? Or was that last month? Or last year? In \u2026 2002? [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":6960,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[56],"service":[],"class_list":["post-6959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-sleep"],"acf":{"featured_image":6960,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Women Need More Sleep! - Hancock Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/zh\/2018\/03\/women-need-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"zh_HK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Women Need More Sleep! - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"Do you remember that time last week when you got eight hours of sleep, and you felt so awesome? 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