世界睡眠日丨如何健康高效午睡？
<section style="box-sizing: border-box;"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(233, 239, 244);box-shadow: rgb(0, 0, 0) 0px 0px 0px;box-sizing: border-box;" powered-by="xiumi.us"><section style="margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 20%;height: auto;box-sizing: border-box;"><section style="text-align: center;margin-top: 10px;margin-bottom: 10px;transform: translate3d(10px, 0px, 0px);-webkit-transform: translate3d(10px, 0px, 0px);-moz-transform: translate3d(10px, 0px, 0px);-o-transform: translate3d(10px, 0px, 0px);box-sizing: border-box;" powered-by="xiumi.us"><br/></section></section></section><section style="transform: perspective(0px);-webkit-transform: perspective(0px);-moz-transform: perspective(0px);-o-transform: perspective(0px);transform-style: flat;box-sizing: border-box;" powered-by="xiumi.us"><section style="margin-top: -90px; margin-right: 0%; margin-left: 0%; justify-content: flex-start; transform: translate3d(-15px, 0px, 0px) rotateY(180deg); box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 15%;height: auto;box-sizing: border-box;"></section></section></section><section style="text-align: center;justify-content: center;margin-top: -20px;margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 90%;vertical-align: top;height: auto;box-sizing: border-box;"><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="font-size: 24px;letter-spacing: 3px;line-height: 1.8;color: rgb(255, 255, 255);text-shadow: rgb(0, 37, 89) 1px 1px, rgb(0, 37, 89) 1px -1px, rgb(0, 37, 89) -1px 1px, rgb(0, 37, 89) -1px -1px, rgb(255, 202, 0) 0px 1.4px, rgb(0, 37, 89) 0px -1.4px, rgb(0, 37, 89) -1.4px 0px, rgb(0, 37, 89) 1.4px 0px, rgb(0, 37, 89) 0px 3px, rgb(0, 37, 89) 1px 4px, rgb(0, 37, 89) 1px 2px, rgb(0, 37, 89) -1px 4px, rgb(0, 37, 89) -1px 2px, rgb(0, 37, 89) 0px 4.4px, rgb(0, 37, 89) 0px 1.6px, rgb(0, 37, 89) -1.4px 3px, rgb(0, 37, 89) 1.4px 3px;box-sizing: border-box;"><p style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><em style="box-sizing: border-box;">如何健康高效午睡</em></strong></p></section></section><section style="margin: 8px 0% 20px;box-sizing: border-box;" powered-by="xiumi.us"><section style="border-top: 4px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section><section style="margin-top: 3px;border-top: 1px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section></section><section style="padding-right: 20px;padding-left: 20px;color: rgb(62, 62, 62);line-height: 2;box-sizing: border-box;" powered-by="xiumi.us"><p style="text-indent: 2em;white-space: normal;box-sizing: border-box;">为提高公众对健康睡眠的关注度，世界卫生组织将每年的3月21日确定为“世界睡眠日”，今年睡眠日的主题为“规律睡眠，健康未来”。在现代社会高效快速的生活工作节奏中，大多数人都面临着睡眠不足的困扰，午睡便是弥补夜间睡眠不足的良好手段。</p><p style="text-indent: 2em;white-space: normal;box-sizing: border-box;">俗话说“中午不睡、下午崩溃”，可见午睡的重要性，科学研究表明午睡具有巩固记忆、改善执行力、稳定情绪等优点。成功的午睡可为提高下午的工作、学习效率，失败的午睡可能导致下午昏昏沉沉甚至夜间失眠，那如何获得健康高效的午睡呢？</p></section><section style="margin: 10px 0% 20px;text-align: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 90%;vertical-align: top;padding: 10px;border-width: 0px;box-shadow: rgba(255, 255, 255, 0) 0.4px 0.9px 5px;background-color: rgb(255, 255, 255);line-height: 1.8;border-radius: 12px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;height: auto;box-sizing: border-box;"><section style="text-align: justify;color: rgb(0, 37, 89);box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;">午睡的时机</strong></p></section><section style="margin: 8px 0% 20px;box-sizing: border-box;" powered-by="xiumi.us"><section style="border-top: 4px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section><section style="margin-top: 3px;border-top: 1px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="margin-top: 10px;margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(254, 255, 255);padding: 10px;box-shadow: rgb(0, 37, 89) 0px 0px 10px inset;border-color: rgb(0, 37, 89);border-width: 0px;border-radius: 8px;border-style: none;overflow: hidden;box-sizing: border-box;"><section style="margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-shadow: rgb(0, 0, 0) 0px 0px 0px;border-width: 0px;border-radius: 4px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;box-sizing: border-box;"></section></section></section></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: justify;line-height: 2;letter-spacing: 0px;box-sizing: border-box;"><p style="text-indent: 2em;white-space: normal;box-sizing: border-box;">为了更好的发挥午睡作用，选择好午睡的时机很重要。午睡最好选择在下午1点~3点之间，避免饭后立即入睡，午饭后大量血液流向胃部，此时入睡可能引起大脑供血不足并降低消化功能。因此最好在饭后睡前活动一会儿，这样更有利于食物消化。</p></section></section></section></section><section style="margin: 10px 0%;text-align: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 90%;vertical-align: top;padding: 10px;border-width: 0px;box-shadow: rgba(255, 255, 255, 0) 0.4px 0.9px 5px;background-color: rgb(255, 255, 255);line-height: 1.8;border-radius: 12px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;height: auto;box-sizing: border-box;"><section style="text-align: justify;font-size: 20px;color: rgb(170, 70, 62);letter-spacing: 0px;line-height: 1.8;box-sizing: border-box;" powered-by="xiumi.us"><p style="text-align: left;white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;"><span style="text-align: justify;color: rgb(0, 37, 89);font-size: 16px;box-sizing: border-box;">午睡的时长</span></strong></p></section><section style="margin: 8px 0% 20px;box-sizing: border-box;" powered-by="xiumi.us"><section style="border-top: 4px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section><section style="margin-top: 3px;border-top: 1px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(254, 255, 255);padding: 10px;box-shadow: rgb(0, 37, 89) 0px 0px 10px inset;border-color: rgb(0, 37, 89);border-width: 0px;border-radius: 8px;border-style: none;overflow: hidden;box-sizing: border-box;"><section style="margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-shadow: rgb(0, 0, 0) 0px 0px 0px;border-width: 0px;border-radius: 4px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;box-sizing: border-box;"></section></section></section></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: justify;line-height: 2;letter-spacing: 0px;box-sizing: border-box;"><p style="text-indent: 2em;white-space: normal;box-sizing: border-box;">睡眠并不是一成不变而是由深浅睡眠周期组成的，午睡尽量保持在30分钟以内，超过30分钟后可能进入深睡眠，此时觉醒可能出现“睡眠惯性”会导致头脑昏沉。如果午睡时间继续延长在快速眼动睡眠中觉醒会导致脾气暴躁，也就是人们常说的“起床气”。当然睡得过多睡得过晚也会导致夜间失眠。</p></section></section></section></section><section style="margin: 10px 0%;text-align: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 90%;vertical-align: top;padding: 10px;border-width: 0px;box-shadow: rgba(255, 255, 255, 0) 0.4px 0.9px 5px;background-color: rgb(255, 255, 255);line-height: 1.8;border-radius: 12px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;height: auto;box-sizing: border-box;"><section style="text-align: justify;font-size: 20px;color: rgb(170, 70, 62);letter-spacing: 0px;line-height: 1.8;box-sizing: border-box;" powered-by="xiumi.us"><p style="text-align: left;white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;"><span style="letter-spacing: 0px;text-align: justify;font-size: 16px;color: rgb(0, 37, 89);box-sizing: border-box;">午睡的姿势</span></strong><br style="box-sizing: border-box;"/></p></section><section style="margin: 8px 0% 20px;box-sizing: border-box;" powered-by="xiumi.us"><section style="border-top: 4px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section><section style="margin-top: 3px;border-top: 1px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(254, 255, 255);padding: 10px;box-shadow: rgb(0, 37, 89) 0px 0px 10px inset;border-color: rgb(0, 37, 89);border-width: 0px;border-radius: 8px;border-style: none;overflow: hidden;box-sizing: border-box;"><section style="margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-shadow: rgb(0, 0, 0) 0px 0px 0px;border-width: 0px;border-radius: 4px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;box-sizing: border-box;"></section></section></section></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: justify;line-height: 2;letter-spacing: 0px;box-sizing: border-box;"><p style="text-indent: 2em;white-space: normal;box-sizing: border-box;">为了更好的放松，最理想的睡姿是平躺，但大部分人群是没有此等条件的。当条件不允许的情况下，可以选择“半卧”的姿势，即将头倚在靠背上并尽量伸展双腿，使身体得到最大的放松。</p></section></section></section></section><section style="margin: 10px 0% 20px;text-align: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 90%;vertical-align: top;padding: 10px;border-width: 0px;box-shadow: rgba(255, 255, 255, 0) 0.4px 0.9px 5px;background-color: rgb(255, 255, 255);line-height: 1.8;border-radius: 12px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;height: auto;box-sizing: border-box;"><section style="text-align: justify;font-size: 20px;color: rgb(170, 70, 62);letter-spacing: 0px;line-height: 1.8;box-sizing: border-box;" powered-by="xiumi.us"><p style="text-align: left;white-space: normal;box-sizing: border-box;"><strong style="box-sizing: border-box;"><span style="text-align: justify;color: rgb(0, 37, 89);font-size: 16px;box-sizing: border-box;">午睡的注意事项</span></strong></p></section><section style="margin: 8px 0% 20px;box-sizing: border-box;" powered-by="xiumi.us"><section style="border-top: 4px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section><section style="margin-top: 3px;border-top: 1px solid rgb(0, 37, 89);box-sizing: border-box;"><section><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(254, 255, 255);padding: 10px;box-shadow: rgb(0, 37, 89) 0px 0px 10px inset;border-color: rgb(0, 37, 89);border-width: 0px;border-radius: 8px;border-style: none;overflow: hidden;box-sizing: border-box;"><section style="margin-right: 0%;margin-left: 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-shadow: rgb(0, 0, 0) 0px 0px 0px;border-width: 0px;border-radius: 4px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;box-sizing: border-box;"></section></section></section></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="text-align: justify;line-height: 2;letter-spacing: 0px;box-sizing: border-box;"><p style="text-indent: 2em;white-space: normal;box-sizing: border-box;">人体在睡眠状态下毛孔会张开，抵抗力也会有所下降，所以应避免在通风口午睡。如有条件可在身上盖条毯子用于保暖，眼罩、耳塞也是提高午睡效率的好帮手。</p></section></section></section></section></section></section><link rel="stylesheet" href="//bbs.pltimes.cn/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_tov" id="wcn_editor_css"/> 所以说，人在睡觉时，要盖好被子！
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