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class="fr"> <div id="i2i2jyu4k" class="bdsharebuttonbox"><a href="#" class="bds_more" data-cmd="more"></a><a href="#" class="bds_qzone" data-cmd="qzone" title="分享到QQ空间"></a><a href="#" class="bds_tsina" data-cmd="tsina" title="分享到新浪微博"></a><a href="#" class="bds_tqq" data-cmd="tqq" title="分享到腾讯微博"></a><a href="#" class="bds_renren" data-cmd="renren" title="分享到人人网"></a><a href="#" class="bds_weixin" data-cmd="weixin" title="分享到微信"></a></div> <script>window._bd_share_config={"common":{"bdSnsKey":{},"bdText":"","bdMini":"2","bdMiniList":false,"bdPic":"","bdStyle":"0","bdSize":"16"},"share":{}};with(document)0[(getElementsByTagName('head')[0]||body).appendChild(createElement('script')).src='http://bdimg.share.baidu.com/static/api/js/share.js?v=89860593.js?cdnversion='+~(-new Date()/36e5)];</script> </span><span id="i2i2jyu4k" class="fr">分享到：<img src="/images/fx.jpg" /> </span> </div> <div id="i2i2jyu4k" class="text_box"> <p align="center"> <p style="text-indent: 2em; text-align: left;">赵鹏程编译</p><p style="text-indent: 2em; text-align: left;">据英国睡眠委员会统计数据，70%的成年人每晚睡眠时间少于建议的8小时，这让肥胖、心脏病、高血压、抑郁症和糖尿病等疾病的患病几率大大增加。近日，英国《每日邮报》总结了一些实用的助眠小窍门，常睡不好的朋友可以参考。</p><p style="text-indent: 2em; text-align: left;">1. 睡前吃猕猴桃。中国台北医学大学研究人员要求失眠的志愿者在睡前一小时吃两个猕猴桃。四周后，志愿者们睡得更快、更香、更久。猕猴桃含有较高的叶酸和抗氧化剂，可能是助眠原因。</p><p style="text-indent: 2em; text-align: left;">2. 勤换床单。床单吸收汗液和身体分泌的油脂，也藏匿着脱落的皮肤细胞，这些都是尘螨的食物，而尘螨会引起过敏并扰乱睡眠。美国国家睡眠基金会进行的一项调查显示，71%的人在干净的床单上睡得更舒服。</p><p style="text-indent: 2em; text-align: left;">3. 戴琥珀色的眼镜。美国哥伦比亚大学研究人员要求失眠症患者睡前2小时戴上琥珀色的眼镜，坚持一周。结果显示，他们的平均睡眠时间延长了30分钟。</p><p style="text-indent: 2em; text-align: left;">4. 多喝水。睡前喝水并不是晚上醒来的原因。事实上，醒来的原因更可能是轻度脱水，喉咙干渴难耐。</p><p style="text-indent: 2em; text-align: left;">5. 晚上九点洗个温水澡。洗温水澡会让血管扩张，散发热量，这有助于体温的调节，鼓励大脑生成褪黑素，促进睡眠。英国拉夫堡大学研究发现，与较早洗澡的人相比，晚上九点洗温水澡的人入睡更快，深度睡眠时间更长。</p><p style="text-indent: 2em; text-align: left;">6. 按摩面部。一项研究显示，睡前做20分钟面部按摩会使血压下降，增加嗜睡感。</p><p style="text-indent: 2em; text-align: left;">7. 工作期间靠着窗户。发表在《临床睡眠医学杂志》上的研究显示，坐在窗户旁边的上班族，比在封闭办公室工作的人平均每晚多睡46分钟。这是因为接触自然光有助于生物钟与昼夜节奏保持一致。</p><p style="text-indent: 2em; text-align: left;">8. 听古典音乐。一项研究显示，受试者在入睡前听45分钟古典音乐，坚持三周，入睡更快、睡得更好，且抑郁症状更少。</p> </div> <p class="Editor">编辑：董雨吉 </p> <div id="i2i2jyu4k" class="Paging"> </div> <p class="Keyword">关键词：床单助眠睡眠小窍门睡前</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"> <li><a target="_blank" href="/c/2015-02-08/444406.shtml">火车上床单等卧具一趟一换高温消毒洗1小时</a></li> <li><a target="_blank" href="/c/2017-04-20/1493233.shtml">速8回应长沙两店不换床单：侵权使用“速8”品牌</a></li> <li><a target="_blank" href="/c/2015-04-30/492327.shtml">中学生改良旗袍毕业照似床单裹身</a></li> <li><a target="_blank" href="/c/2016-04-18/770472.shtml">曝快捷酒店火碱勾兑洗涤剂洗出白床单 7天速8上榜</a></li> <li><a target="_blank" 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src="/upload/resources/image/2014/02/15/1108.jpg" class="img" /><ins>金曼</ins></a> <a title="黄维义" target="_blank"> <img src="/upload/resources/image/2014/02/15/1089.jpg" class="img" /><ins>黄维义</ins></a> <a title="关牧村" target="_blank"> <img src="/upload/resources/image/2014/02/15/1086.jpg" class="img" /><ins>关牧村</ins></a> <a title="陈华" target="_blank"> <img src="/upload/resources/image/2014/02/15/1080.jpg" class="img" /><ins>陈华</ins></a> <a title="陈景秋" target="_blank"> <img src="/upload/resources/image/2014/02/15/1078.jpg" class="img" /><ins>陈景秋</ins></a> </div> <div id="i2i2jyu4k" class="sliderbox" style="opacity:0; z-index:0;"> <a title="秦百兰" target="_blank"> <img src="/upload/resources/image/2014/02/15/1075.jpg" class="img" /><ins>秦百兰</ins></a> <a title="张自立" target="_blank"> <img src="/upload/resources/image/2014/02/15/1074.jpg" class="img" /><ins>张自立</ins></a> <a title="郭松海" target="_blank"> <img src="/upload/resources/image/2014/02/15/1072.jpg" class="img" /><ins>郭松海</ins></a> <a title="李兰" target="_blank"> <img src="/upload/resources/image/2014/02/15/1051.jpg" class="img" /><ins>李兰</ins></a> <a title="房兴耀" target="_blank"> <img src="/upload/resources/image/2014/02/15/1041.jpg" class="img" /><ins>房兴耀</ins></a> <a title="池慧" target="_blank"> <img src="/upload/resources/image/2014/02/15/1033.jpg" class="img" /><ins>池慧</ins></a> <a title="柳斌杰" target="_blank"> <img src="/upload/resources/image/2014/02/13/635.jpg" class="img" /><ins>柳斌杰</ins></a> <a title="曹义孙" target="_blank"> <img src="/upload/resources/image/2014/02/10/175.jpg" class="img" /><ins>曹义孙</ins></a> <a title="毛新宇" target="_blank"> <img src="/upload/resources/image/2014/02/10/66.jpg" class="img" /><ins>毛新宇</ins></a> </div> <div id="i2i2jyu4k" class="sliderbox" style="opacity:0; z-index:0;"> <a title="詹国枢" target="_blank"> <img src="/upload/resources/image/2014/02/10/172.jpg" class="img" /><ins>詹国枢</ins></a> <a href="ti" title="朱永新" target="_blank"> <img src="/upload/resources/image/2014/02/10/69.jpg" class="img" /><ins>朱永新</ins></a> <a title="张晓梅" target="_blank"> <img src="/upload/resources/image/2014/02/10/171.jpg" class="img" /><ins>张晓梅</ins></a> <a title="焦加良" target="_blank"> <img src="/upload/resources/image/2014/02/10/169.jpg" class="img" /><ins>焦加良</ins></a> <a title="张连起" target="_blank"> <img src="/upload/resources/image/2014/02/10/167.jpg" class="img" /><ins>张连起</ins></a> <a title="龙墨" target="_blank"> <img src="/upload/resources/image/2014/02/10/129.jpg" class="img" /><ins>龙墨</ins></a> <a title="王名" target="_blank"> <img src="/upload/resources/image/2014/02/10/88.jpg" class="img" /><ins>王名</ins></a> <a title="何水法" target="_blank"> <img src="/upload/resources/image/2014/02/10/168.jpg" class="img" /><ins>何水法</ins></a> <a title="李延生" target="_blank"> <img src="/upload/resources/image/2014/02/10/166.jpg" class="img" /><ins>李延生</ins></a> </div> <div id="i2i2jyu4k" class="sliderbox" style="opacity:0; z-index:0;"> <a title="巩汉林" target="_blank"> <img src="/upload/resources/image/2014/02/10/70.jpg" class="img" /><ins>巩汉林</ins></a> <a title="李胜素" target="_blank"> <img src="/upload/resources/image/2014/02/10/173.jpg" class="img" /><ins>李胜素</ins></a> <a title="施杰" target="_blank"> <img src="/upload/resources/image/2014/02/10/124.jpg" class="img" /><ins>施杰</ins></a> <a title="王亚非" target="_blank"> <img src="/upload/resources/image/2014/02/10/120.jpg" class="img" /><ins>王亚非</ins></a> <a title="艾克拜尔·米吉提" target="_blank"> <img src="/upload/resources/image/2014/02/10/128.jpg" class="img" /><ins>艾克拜尔·米吉提</ins></a> <a title="姚爱兴" target="_blank"> <img src="/upload/resources/image/2014/02/10/137.jpg" class="img" /><ins>姚爱兴</ins></a> <a title="贾宝兰" target="_blank"> <img src="/upload/resources/image/2014/02/10/174.jpg" class="img" /><ins>贾宝兰</ins></a> <a title="谢卫" target="_blank"> <img src="/upload/resources/image/2014/02/10/170.jpg" class="img" /><ins>谢卫</ins></a> <a title="汤素兰" target="_blank"> <img src="/upload/resources/image/2014/02/10/176.jpg" class="img" /><ins>汤素兰</ins></a> </div> </div> </li> </ul> <ul style="display:none"> <li> <div class="i2i2jyu4k" id="sliderbox4" class="sliderbox_box"> <div id="i2i2jyu4k" class="sliderbox" style="opacity:0; z-index:0;"> <a title="黄信阳" target="_blank"> <img src="/upload/resources/image/2014/02/15/1079.jpg" class="img" /><ins>黄信阳</ins></a> <a title="张其成" target="_blank"> <img src="/upload/resources/image/2014/02/15/1003.jpg" class="img" /><ins>张其成</ins></a> <a title="潘鲁生" target="_blank"> <img src="/upload/resources/image/2014/02/15/912.jpg" class="img" /><ins>潘鲁生</ins></a> <a title="冯丹藜" target="_blank"> <img src="/upload/resources/image/2014/02/15/907.jpg" class="img" /><ins>冯丹藜</ins></a> <a title="艾克拜尔·米吉提" target="_blank"> <img src="/upload/resources/image/2014/02/15/906.jpg" class="img" /><ins>艾克拜尔·米吉提</ins></a> <a title="袁熙坤" target="_blank"> <img src="/upload/resources/image/2014/02/14/903.png" class="img" /><ins>袁熙坤</ins></a> <a title="毛新宇" target="_blank"> <img src="/upload/resources/image/2014/02/14/896.jpg" class="img" /><ins>毛新宇</ins></a> <a title="学诚法师" target="_blank"> <img src="/upload/resources/image/2014/02/14/850.png" class="img" /><ins>学诚法师</ins></a> <a title="宗立成" target="_blank"> <img src="/upload/resources/image/2014/02/13/848.jpg" class="img" /><ins>宗立成</ins></a> </div> <div id="i2i2jyu4k" class="sliderbox" > <a title="梁凤仪" target="_blank"> <img src="/upload/resources/image/2014/02/13/845.jpg" class="img" /><ins>梁凤仪</ins></a> <a title="施杰" target="_blank"> <img src="/upload/resources/image/2014/02/13/842.jpg" class="img" /><ins>施杰</ins></a> <a title="张晓梅" target="_blank"> <img src="/upload/resources/image/2014/02/13/840.jpg" class="img" /><ins>张晓梅</ins></a> </div> <div id="i2i2jyu4k" class="sliderbox" style="opacity:0; z-index:0;"> </div> <div id="i2i2jyu4k" class="sliderbox" style="opacity:0; z-index:0;"> </div> <div id="i2i2jyu4k" class="sliderbox" style="opacity:0; z-index:0;"> </div> </div> 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