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style="text-indent: 2em; text-align: left;"><p style="text-indent: 2em; text-align: left;">人的一生有近1/3的时间是在睡眠中度过的，选个好枕头、适合自己的枕头，不但会有效提高我们的睡眠质量，还对保护好我们的颈椎起着重要作用。</p><p style="text-indent: 2em; text-align: left;">枕头高度适当，颈部就可以保持正常的生理弯曲，颈部肌肉会处于放松休息的状态，这样睡醒后就不会有肌肉疲劳感。</p><p style="text-indent: 2em; text-align: left;">如果枕头过高，颈椎的正常生理弯曲会消失前倾，造成颈部肌肉疲劳性损伤，引发肌肉疼痛甚至痉挛，即“落枕”；还会造成颈椎间盘压力增加，长期如此睡眠，有诱发颈椎病的风险。</p><p style="text-indent: 2em; text-align: left;">如果枕头过低或不用枕头，仰卧时头部过分后仰，头部充血，会造成眼睑及颜面部浮肿，影响美观；侧卧不枕枕头，会有一侧肌肉过分拉伸，出现肌肉疲劳、疼痛，活动受限，即“落枕”。</p><p style="text-indent: 2em; text-align: left;">如果枕头过软，会使头部受压面积增大，影响血液循环，另外枕头过软，难以保持一定的高度，易使颈部疲劳。</p><p style="text-indent: 2em; text-align: left;">如果枕头过硬，与头部接触面积小，会使头皮耳朵出现麻木感，影响睡眠质量。</p><p style="text-indent: 2em; text-align: left;">无论是仰睡、侧睡，建议最好选择能保持颈部正常生理曲度的枕头。那么到底枕头多高才最为理想呢？枕头应选择比较柔软且不失一定硬度的。仰卧睡觉时，枕头的高度约为自己的一拳，约5～8cm；侧卧睡觉时，可根据每个人的肩膀宽度，枕头高度约为一拳的高度再加上一掌的厚度，女性约7～12cm，男性约11～14cm。但是一般人们在睡眠时会是侧卧与仰卧交替，因此综合来说，女性枕头高度约8～10cm为宜，男性可以在女性枕头高度上加上2cm为宜。儿童是0～8cm为宜，但要根据宝宝的生长发育，随时调整。而老年人的枕头要稍高一点，约9～15cm为宜。</p><p style="text-indent: 2em; text-align: left;">目前，市面上不同材质的枕芯各有什么功效呢？</p><p style="text-indent: 2em; text-align: left;">荞麦枕芯，传统天然材质，冬暖夏凉，可以随着头部移动而改变形状，睡起来舒服。清洗方法就是定期放在阳光下及通风干燥处暴晒。像荞麦枕芯这样天然材质的还有很多，如绿豆壳、蚕沙、决明子等，这些天然材料制作的枕头，大多可以安神助眠。</p><p style="text-indent: 2em; text-align: left;">人造纤维枕芯，缺乏弹性，不透气，易结块变形，枕着也不舒服。</p><p style="text-indent: 2em; text-align: left;">羽绒枕芯，蓬松度较好，可以给头部较好的支撑，而且不易变形，透气性好，但是不便清洗。另外，有些人会对羽绒过敏。</p><p style="text-indent: 2em; text-align: left;">记忆塑形枕，慢性回弹，耳朵会比较舒适，但是聚热、散热性差，且材质易发生氧化。</p><p style="text-indent: 2em; text-align: left;">天然乳胶枕，价格较高，弹性好，不易变形，支撑力强，易于清洗。</p><p style="text-indent: 2em; text-align: left;">那么，如何枕枕头合适呢？正确枕枕头的方法是：将枕头大部分枕于颈部，小部分枕于头部，即“枕颈不枕头”，这样可填平后背，使颈下有了舒适的依靠，可以使颈部得到更好的放松和休息，让你远离颈部疾病。</p><p style="text-indent: 2em; text-align: left;">（解放军305医院副主任医师刘明）</p></div></div> </div> <p class="Editor">编辑：赵彦 </p> <div id="i2i2jyu4k" class="Paging"> </div> <p class="Keyword">关键词：选对枕头 ?；ぞ弊?/p> <h1 class="pv_title_2 mt_15"><a href="/index.shtml" target="_blank" class="more mtb_14">更多</a><span id="i2i2jyu4k" class="t" id="a3"><a href="/index.shtml"><img src="/images/xg_t1.jpg" /></a></span></h1> <div id="i2i2jyu4k" class="pa_0_5_0_10"> <ul class="Related_ul bh_150"> </ul> </div>  <div id="i2i2jyu4k" class="advContent"><div style="height:40px"></div><script charset="gbk" src="http://p.tanx.com/ex?i=mm_58500226_6900940_24396084"></script></div>  <h1 class="pv_title_2 mt_55"><a href="/tsyx/index.shtml" target="_blank" class="more mtb_14">更多</a><span id="i2i2jyu4k" class="t" id="a4"><a href="/tsyx/index.shtml"><img src="/images/sp_t2.jpg" /></a></span></h1> <div id="i2i2jyu4k" 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