{"id":37561,"date":"2024-11-18T13:23:43","date_gmt":"2024-11-18T05:23:43","guid":{"rendered":"https:\/\/damakey.com\/?p=37561"},"modified":"2024-11-19T13:25:06","modified_gmt":"2024-11-19T05:25:06","slug":"%e4%b8%80%e5%a4%9c%e5%a5%bd%e7%9c%a0","status":"publish","type":"post","link":"https:\/\/damakey.com\/?p=37561","title":{"rendered":"\u4e00\u591c\u597d\u7720"},"content":{"rendered":"\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"768\" height=\"1024\" data-id=\"37562\" src=\"https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/IMG_0355-768x1024.jpeg\" alt=\"\" class=\"wp-image-37562\" srcset=\"https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/IMG_0355-768x1024.jpeg 768w, https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/IMG_0355-225x300.jpeg 225w, https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/IMG_0355-585x780.jpeg 585w, https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/IMG_0355.jpeg 900w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>\u4f60\u89ba\u5f97\u4e00\u5929\u8981\u7761\u4e0a\u5e7e\u500b\u5c0f\u6642\u624d\u5920\uff1f8\u5c0f\u6642\uff1f<\/p>\n\n\n\n<p>Studies of hunter-gatherer societies with no access to electricity suggest that our need for sleep is actually a bit less than 8 hours. Such people typically sleep for 6 or 7 hours without triggering any of the ill effects associated with sleep deprivation. So perhaps 8 hours is the wrong target and we can get by just fine with 7.<\/p>\n\n\n\n<p>\u6839\u64da\u5c0d\u50cf\u6211\u5011\u8001\u7956\u5b97\u904e\u8457\u72e9\u7375\u63a1\u96c6\u751f\u6d3b\u7684\u793e\u6703\u7684\u7814\u7a76\uff0c\u6bcf\u5929\u7761\u7720\u5927\u69827\u5c0f\u6642\u5c31\u8db3\u5920\u3002<\/p>\n\n\n\n<p>\u2026The need to sleep is controlled by a two-tier system. The circadian clock relies on light to keep your sleep\/wake pattern within around 24 hours. Then there&#8217;s sleep drive or sleep pressure. The longer you are awake, the more a chemical called adenosine builds up in your brain, sending signals that increase your desire for sleep.<\/p>\n\n\n\n<p>After prolonged wakefulness &#8211; 16 hours or more &#8211; the pressure becomes overwhelming and you have to fight the urge to drop off.<\/p>\n\n\n\n<p>\u4eba\u6703\u60f3\u7761\uff0c\u662f\u56e0\u70ba\u817a\u82f7(adenosine)\u589e\u52a0\u6240\u81f4\u3002\u53ea\u8981\u9192\u8457\uff0c\u8166\u4e2d\u817a\u82f7\u5c31\u50cf\u6c99\u6f0f\u4e00\u6a23\uff0c\u4e00\u76f4\u589e\u52a0\uff0c\u589e\u52a0\u60f3\u7761\u7684\u58d3\u529b\u3002\u5927\u7d04\u523016\u5c0f\u6642\u4e4b\u5f8c\uff0c\u4eba\u5c31\u6703\u611f\u5230\u975e\u5e38\u774f\u3002<\/p>\n\n\n\n<p>(\u559d\u5496\u5561\u53ef\u4ee5\u4fdd\u6301\u6e05\u9192\uff0c\u662f\u56e0\u70ba\u5496\u5561\u56e0\u6703\u8207\u817a\u82f7\u53d7\u9ad4\u7d50\u5408\uff0c\u817a\u82f7\u7121\u53ef\u7528\u7684\u817a\u82f7\u53d7\u9ad4\u53ef\u4ee5\u7d50\u5408\u51fa\u60f3\u7761\u7684\u8a0a\u865f\uff0c\u4ee5\u81f4\u8b93\u4eba\u4e0d\u611f\u5230\u60f3\u7761\u3002\u8eab\u9ad4\u662f\u7d2f\u4e86\uff0c\u4f46\u4e0d\u77e5\u9053\u7d2f\u7f77\u4e86\u3002)<\/p>\n\n\n\n<p>Chronic lack of sleep takes a toll, too. Sleeping for just 4 hours a night for several nights on the trot quickly leads to high blood pressure, increased levels of the stress hormone cortisol and insulin resistance &#8211; a precursor to type 2 diabetes. It also suppresses the immune system.<\/p>\n\n\n\n<p>\u9023\u7e8c\u5e7e\u5929\u7761\u7720\u5c11\u65bc4\u5c0f\u6642\uff0c\u5c31\u6703\u5c0e\u81f4\u9ad8\u8840\u58d3\u3001\u58d3\u529b\u8377\u723e\u8499\u76ae\u8cea\u9187\u589e\u52a0\u3001\u80f0\u5cf6\u7d20\u7522\u751f\u6297\u6027(\u4e4b\u5f8c\u53ef\u80fd\u5c0e\u81f4\u5f8c\u5929\u7cd6\u5c3f\u75c5)\u3002<\/p>\n\n\n\n<p>\u7f3a\u5c11\u7761\u7720\u4e5f\u6703\u6291\u5236\u514d\u75ab\u7cfb\u7d71\u3002<\/p>\n\n\n\n<p>\u2026\u2026<\/p>\n\n\n\n<p>\u5982\u679c\u665a\u4e0a\u6c92\u6709\u7761\u8db3\uff0c\u53ef\u4ee5\u5728\u767d\u5929\u6253\u500b\u76f9\uff0c\u90a3\u6703\u6709\u5e6b\u52a9\u3002\u4f46\u662f\uff0c\u5165\u7761\u6642\u9593\u592a\u77ed\uff0c\u5c31\u7121\u6cd5\u5f97\u5230\u6df1\u7720\u7684\u597d\u8655\u3002<\/p>\n\n\n\n<p>\u6df1\u7720\uff0c\u6709\u52a9\u65bc\u589e\u5f37\u5b78\u7fd2\u7684\u6548\u679c\u3002\u5b78\u9f61\u7684\u5b69\u7ae5\uff0c\u52aa\u529b\u5b78\u7fd2\u7684\u9752\u5c11\u5e74\uff0c\u8981\u7279\u5225\u6ce8\u610f\u4e86\u3002<\/p>\n\n\n\n<p>(\u6309\uff1a\u4e00\u822c\u7761\u7720\u7531\u300c\u5feb\u901f\u52d5\u773c\u671f\u300drapid eye movement, REM =\u300b \u6dfa\u7720=\u300b\u6df1\u7720=\u300bREM\u662f\u4e00\u500b\u9031\u671f\uff0c\u5171\u5927\u7d0490\u5206\u9418\uff0c\u6700\u597d\u7684\u7761\u7720\u54c1\u8cea\uff0c\u4e00\u500b\u665a\u4e0a\u5927\u6982\u67095\u500b\u9019\u7a2e\u7761\u7720\u9031\u671f\u3002\u5982\u679c\u4eba\u5728\u300c\u5feb\u901f\u52d5\u773c\u671f\u300dREM \u9192\u4f86\uff0c\u5f80\u5f80\u6703\u8a18\u5f97\u505a\u4e86\u4ec0\u9ebc\u5922\uff0c\u6240\u4ee5\u8aaa\u505a\u5922\u7684\u4eba\u81f3\u5c11\u6709\u500b\u6df1\u7720\uff0c\u5927\u6982\u4e0d\u6703\u932f)<\/p>\n\n\n\n<p>\u7761\u7720\u54c1\u8cea\u8981\u597d\uff0c\u6709\u4e00\u4e9b\u8981\u9ede\uff1a<\/p>\n\n\n\n<p>1. \u7761\u524d\u8eab\u5fc3\u8981\u7de9\u548c\u3002<\/p>\n\n\n\n<p>2. \u8a72\u7761\u89ba\u5c31\u53bb\u8144\uff0c\u4e0d\u8981\u71ac\u591c\u3002<\/p>\n\n\n\n<p>3. \u907f\u514d\u5728\u7761\u524d\u4f7f\u7528\u6709\u85cd\u5149\u76843C\u7522\u54c1\u3002<\/p>\n\n\n\n<p>4. \u767d\u5929\u8981\u9069\u7576\u66ec\u66ec\u592a\u967d\u3001\u904b\u52d5\u3002\u8b93\u817a\u82f7\u53ca\u9000\u9ed1\u6fc0\u7d20\u6b63\u5e38\u904b\u4f5c\u3002<\/p>\n\n\n\n<p>5. \u5c0d\u5496\u5561\u56e0\u654f\u611f\u7684\u4eba\uff0c\u8981\u6ce8\u610f\u542b\u5496\u5561\u56e0\u7684\u5496\u5561\u3001\u8336\u3001\u53ef\u6a02\u7b49\u7684\u98f2\u7528\u6642\u6a5f\u53ca\u4efd\u91cf\u3002<\/p>\n\n\n\n<p>6. \u4e0d\u8981\u7761\u524d\u98f2\u9152(\u6709\u4ee5\u6b64\u5e6b\u52a9\u5165\u7761\uff0c\u4f46\u4e00\u822c\u800c\u8a00\uff0c\u9152\u6703\u5f71\u97ff\u7761\u7720)\u3002<\/p>\n\n\n\n<p>\u2026As well as adenosine, sleep pressure is also created by the sleep hormone melatonin. This is normally produced in the evening in response to darkness,\u2026<\/p>\n\n\n\n<p>\u9664\u4e86\u817a\u82f7\uff0c\u9000\u9ed1\u6fc0\u7d20\u4e5f\u6703\u5728\u5929\u9ed1\u4e4b\u5f8c\u958b\u59cb\u5206\u6ccc\u3002\u77ed\u6ce2\u9577\u7684\u85cd\u5149\uff0c\u5c31\u6703\u50cf\u767d\u665d\u5149\u4e00\u6a23\uff0c\u5e72\u64fe\u9000\u9ed1\u8272\u7d20\u7684\u5206\u6ccc\uff0c\u4eba\u7576\u7136\u5c31\u6bd4\u8f03\u6c92\u6709\u7761\u610f\u4e86\u3002<\/p>\n\n\n\n<p>\u2026\u2026<\/p>\n\n\n\n<p>\u7761\u4e0d\u8457\u89ba\uff0c\u6700\u6015\u7684\u662f\u7761\u4e0d\u8457\u89ba\u7684\u7126\u616e\u611f\uff0c\u6703\u6108\u60f3\u6108\u7761\u4e0d\u8457\u3002<\/p>\n\n\n\n<p>\u6211\u5e73\u5e38\u7761\u7720\u54c1\u8cea\u4e0d\u932f\uff0c\u4f46\u5728\u9ad8\u5c71\u4e0a\uff0c\u5c24\u5176\u662f\u524d\u5e7e\u5929\u6216\u7761\u5435\u96dc\u7684\u5c71\u5c4b\uff0c\u4e5f\u5f80\u5f80\u7761\u4e0d\u597d\u3002<\/p>\n\n\n\n<p>\u6709\u4e9b\u5c71\u53cb\u9810\u5148\u5403\u5b89\u7720\u85e5\uff0c\u6211\u5247\u9078\u64c7\u4e0d\u5403\uff0c\u800c\u4e14\u4e00\u8def\u5805\u6301\u4e86\u904e\u4f86\u3002<\/p>\n\n\n\n<p>\u6211\u7684\u5fc3\u5f97\u662f\uff1a<\/p>\n\n\n\n<p>1. \u53ea\u8981\u5920\u7d2f\uff0c\u7d42\u7a76\u6703\u7761\u8457\uff0c\u96d6\u7136\u53ef\u80fd\u7761\u5f97\u6dfa\u3001\u7761\u5f97\u77ed\u3002<\/p>\n\n\n\n<p>2. \u5982\u679c\u7761\u4e0d\u8457\uff0c\u6211\u5c31\u8eba\u8457\uff0c\u6b63\u8eba\u96d9\u624b\u5f80\u4e0a\u62c9\u4f38\uff0c\u6216\u5074\u8eba\u6372\u66f2\u8457\uff0c\u8b93\u8eab\u9ad4\u653e\u9b06\u4f11\u606f\uff0c\u7136\u5f8c\u60f3\u8457\u524d\u9762\u90a31\u9ede\uff0c\u7d2f\u4e86\u7e3d\u6703\u7761\u8457\uff0c\u6211\u4e0d\u6025\u3002\u7761\u4e0d\u8457\uff0cnot a big deal.<\/p>\n\n\n\n<p>3. \u5982\u679c\u9694\u5929\u767c\u73fe\u81ea\u5df1\u524d\u591c\u6709\u5922\uff0c\u90a3\u5c31\u958b\u5fc3\u6975\u4e86\uff0c\u81f3\u5c11\u66fe\u6709\u904e\u6df1\u7720\u3002<\/p>\n\n\n\n<p>\u6211\u767c\u73fe\uff0c\u4e00\u3001\u5169\u5929\u7761\u4e0d\u597d\u4e26\u4e0d\u7919\u4e8b\uff0c\u9072\u65e9\u8eab\u9ad4\u90fd\u6703\u53bb\u88dc\u7761\u56de\u53bb\u3002<\/p>\n\n\n\n<p>\u5728\u7761\u4e0d\u597d\u7684\u9ad8\u5c71\u4e0a\uff0c\u6211\u7684\u611f\u60f3\u662f\uff0c\u6709\u7761\u5230\u5c31\u597d\u4e86\uff0c\u4e0d\u8981\u592a\u5728\u610f\u7761\u4e86\u5e7e\u500b\u5c0f\u6642\u3002<\/p>\n\n\n\n<p>\u7761\u6eff\u7761\u597d7\u5c0f\u6642\u5f88\u597d\uff0c\u5982\u679c\u6c92\u6709\u4e5f\u4e0d\u7528\u904e\u5ea6\u5728\u610f\uff0c\u8b93\u8eab\u9ad4\u53bb\u6c7a\u5b9a\uff0c\u90a3\u5c31\u662f\u7761\u5f97\u597d\u6700\u68d2\u7684\u5b9a\u7fa9\u3002<\/p>\n\n\n\n<p>P.S. \u7167\u72472024\/11\/9 \u651d\u65bc\u9727\u793e\u6625\u967d\u90e8\u843d\uff0c\u525b\u5f9e\u767d\u59d1\u5927\u5c71\u4e0b\u4f86\uff0c\u5728\u5c71\u4e0a\u7b2c\u4e00\u5929\u6c92\u7761\u597d\u7b2c\u4e8c\u5929\u7761\u5230\u5929\u4eae\u88ab\u9b27\u9418\u53eb\u9192\u7684\u6a23\u5b50<\/p>\n\n\n\n<p>*\uff1aNew Scientist, How to be human, 2019, New Scientist<\/p>\n\n\n\n<p>2024\/11\/18 \u4e00\u591c\u597d\u7720 Damakey<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4f60\u89ba\u5f97\u4e00\u5929\u8981\u7761\u4e0a\u5e7e\u500b\u5c0f\u6642\u624d\u5920\uff1f8\u5c0f\u6642\uff1f Studies of&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-37561","post","type-post","status-publish","format-standard","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/37561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=37561"}],"version-history":[{"count":1,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/37561\/revisions"}],"predecessor-version":[{"id":37563,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/37561\/revisions\/37563"}],"wp:attachment":[{"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=37561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=37561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=37561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}