一只羊、两只羊、三只羊……失眠了，数羊有用吗？
<p style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);visibility: visible;margin-bottom: 16px;"><span style="background-color: initial; font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.034em;">如今，辗转难眠的夜以及天亮后朋友圈的一句“晚安”，成了许多人的“标配”。</span><span style="background-color: initial; font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.034em;">中国睡眠研究会发布的数据显示，</span><strong style="background-color: initial; font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.034em;"><span style="letter-spacing: 0.034em;">中国成年人失眠发生率达到38.2%</span></strong><span style="background-color: initial; font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.034em;">。</span><br/><span style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;text-align: left;caret-color: rgb(51, 51, 51);color: rgb(121, 121, 121);visibility: visible;font-size: 14px;"></span></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;">多项研究指出，长期失眠不只影响精力恢复，还会影响</span><span style="font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;">情绪，影响大脑对毒素的清除，导致记忆力、判断力变差，甚至增加罹患阿尔茨海默病的风险。此外，失眠还会改变人体的代谢水平，诱发糖尿病、肥胖等，连癌症的发病都与之有关。</span></p><p style="line-height: 1.6em;margin-bottom: 24px;"><span style="font-size: 16px;">失眠了怎么办？如何快速入睡？总台《健康中国》栏目邀请专家解答</span><strong style="outline: 0px;font-family: system-ui, -apple-system, system-ui, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);color: rgb(0, 122, 170);font-size: 18px;font-style: italic;visibility: visible;"></strong></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;"><strong style="outline: 0px;font-family: system-ui, -apple-system, system-ui, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);color: rgb(0, 122, 170);font-size: 18px;font-style: italic;visibility: visible;">失眠了，要继续躺在床上酝酿睡意吗？</strong></span></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;">首都医科大学附属北京安贞医院睡眠医学中心副主任医师习昕表示，失眠有着<span style="letter-spacing: 0.578px;text-wrap: wrap;">非常严格的界定标准，在有良好睡眠环境的前提下，出现</span><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">入睡时间超过30分钟、睡眠浅容易醒、睡眠维持时间短</span></strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">的症状，才能被诊断为失眠。</span></span></p><p style="text-align: center;margin-bottom: 16px;margin-top: 16px;"></p><p><br/></p><section style="line-height: 1.6em;margin-bottom: 24px;"><span style="font-size: 16px;">如果出现了失眠的症状，但仍躺在床上逼迫自己入睡，会产生很大压力。一般建议，如果在躺了半小时以上仍无法入睡，就起床。“</span><strong><span style="font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;">我们要建立睡眠与床之间的条件反射，有困意的时候再上床，否则不要上床。</span></strong><span style="font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;">同时，不要在床上做与睡眠无关的事情，比如玩手机、</span><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.034em;">吃东西等。”</span></section><p><br/></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;"><strong style="outline: 0px;font-family: system-ui, -apple-system, system-ui, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);color: rgb(0, 122, 170);font-size: 18px;font-style: italic;visibility: visible;">晚上失眠，白天要补觉吗？</strong></span></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;letter-spacing: 0.578px;text-wrap: wrap;">腺苷是大脑中分泌的一种物质，其作用是使人感到困倦。</span><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.034em;">早上起床是腺苷最少的时候，一天下来，腺苷逐渐累积，当大脑中腺苷的浓度到一定程度的时候，人就会犯困。</span></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;"><span style="letter-spacing: 0.578px;text-wrap: wrap;">习昕表示，</span>白天补觉时，会清除一部分腺苷，一旦睡得太久，就会清除过多的<span style="letter-spacing: 0.578px;text-wrap: wrap;">腺苷</span>，<span style="letter-spacing: 0.578px;text-wrap: wrap;">导致晚上的睡眠动力不足，<span style="letter-spacing: 0.578px;text-wrap: wrap;">加重失眠。</span></span><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">因此，失眠患者如果</span>白天实在太困可以小睡一会儿，但是不要超过30分钟。</strong></span></p><p><br/></p><section style="text-align: center;margin-bottom: 24px;"></section><p><br/></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;"><strong style="outline: 0px;font-family: system-ui, -apple-system, system-ui, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);color: rgb(0, 122, 170);font-size: 18px;font-style: italic;visibility: visible;">“数羊”只会让夜晚更难熬</strong></span></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;">失眠时，很多人会选择数羊。其实，数羊会给人带来更加紧张和焦虑的情绪，加重失眠。<span style="letter-spacing: 0.578px;text-wrap: wrap;">习昕指出，</span></span><span style="font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;">偶尔失眠</span><span style="font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.578px;">不会对身体造成太大影响，因此不用</span><span style="font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;">放在心上。如果对失眠过度焦虑，反而会导致持续失眠，造成危害。</span></p><p style="text-align: center;margin-bottom: 24px;"></p><p><span style="font-size: 16px;"><strong style="outline: 0px;font-family: system-ui, -apple-system, system-ui, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);color: rgb(0, 122, 170);font-size: 18px;font-style: italic;visibility: visible;">睡不着？试试这些</strong></span><span style="font-size: 20px;"></span></p><ul class=" list-paddingleft-2" style="list-style-type: square;"><li><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 16px;margin-top: 16px;"><strong><span style="font-size: 16px;">一个动作让你加快速入睡</span></strong><span style="font-size: 16px;"></span></section></li></ul><p><br/></p><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 16px;margin-top: 16px;"><span style="font-size: 16px;">用小指抵住耳垂，其他几根手指自然放下，中指按住的点就是<strong>安眠穴</strong>。按压<span style="font-size: 16px;letter-spacing: 0.578px;text-wrap: wrap;">安眠</span><span style="font-size: 16px;letter-spacing: 0.578px;text-wrap: wrap;">穴会有</span>酸胀感，按一会儿之后就会睡意浓浓。</span></section><p><br/></p><p style="margin-bottom: 16px;">//www.hbrdcm.com/plugin.php?id=wcn_editor:player&url=https%3A%2F%2Fv.qq.com%2Ftxp%2Fiframe%2Fplayer.html%3Fwidth%3D500%26height%3D375%26auto%3D0%26vid%3Do35240w16tc&org=http%3A%2F%2Fmp.weixin.qq.com%2Fs%3F__biz%3DMTI0MDU3NDYwMQ%3D%3D%26mid%3D2657585195%26idx%3D1%26sn%3D76046ba912857ba1f88865f43447cb02%26chksm%3D7a5d75cd4d2afcdb81ccec751a3bb9cd1ab127df1f6fec5f9cbd67f6c283a40784beb76da4ee</p><p><br/></p><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 16px;margin-top: 16px;"><span style="font-size: 16px;"></span></section><p><br/></p><ul class=" list-paddingleft-2" style="list-style-type: square;"><li><section style="margin-bottom: 16px;"><strong><span style="font-size: 16px;">两款饮品帮你一夜好眠</span></strong></section></li></ul><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;letter-spacing: 0.578px;text-wrap: wrap;">包括<strong>牛奶</strong>在内的一些食物里含有L-色氨酸，这种物质可以促进褪黑素的分泌，帮助人体产生困意。</span><strong><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.578px;font-size: 16px;">睡前1—2小时喝200毫升左右牛奶可以起到促进睡眠的作用</span></strong><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.578px;font-size: 16px;">。</span></p><p style="line-height: 1.6em;margin-bottom: 16px;"><span style="font-size: 16px;letter-spacing: 0.578px;text-wrap: wrap;">除了牛奶，还有一款助眠的“秘密武器”——<strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">萱</span>陈茶</strong>。<span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.578px;text-wrap: wrap;">这款茶能让我们放松情绪，带来好的睡眠。</span></span></p><p><br/></p><section data-support="96编辑器" data-style-id="38121" mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-bottom: 0px;outline: 0px;caret-color: rgb(34, 34, 34);color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;text-size-adjust: inherit;line-height: 27.2px;"><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;text-align: center;line-height: 27.2px;"><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-bottom: -15px;margin-left: 20px;outline: 0px;display: flex;align-items: center;transform: rotateZ(0deg);line-height: 27.2px;"><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;line-height: 27.2px;"/></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-left: 4px;outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;line-height: 27.2px;"/></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-left: 4px;outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;line-height: 27.2px;"/></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-left: 4px;outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;line-height: 27.2px;"/></section></section></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="padding: 20px 13px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(1, 93, 199);line-height: 27.2px;"><section mp-original-font-size="14" mp-original-line-height="24.5" style="outline: 0px;color: rgb(50, 50, 50);letter-spacing: 2px;font-size: 14px;line-height: 24.5px;transform: rotateZ(0deg);"><section style="outline: 0px;line-height: 24.5px;margin-bottom: 16px;"><span style="letter-spacing: 0.578px;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;">5克萱草</span><span style="letter-spacing: 0.578px;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 12px;color: rgb(136, 136, 136);">（也就是我们常说的黄花菜）</span><span style="letter-spacing: 0.578px;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;">加上3克陈皮洗净沥干，入滚开水300毫升，盖好温浸半小时，代茶饮每天喝3—4次。</span></section><section style="letter-spacing: 0.578px;text-wrap: wrap;line-height: 1.6em;margin-bottom: 0px;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.578px;font-size: 16px;">需要注意的是，泡茶时要选择经过蒸制并晒干的黄花，一定不要用新鲜黄花。另外，对黄花<span style="letter-spacing: 0.578px;">过敏</span>的人不适合服用这款茶。</span></section></section></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-top: -7px;margin-right: 20px;outline: 0px;display: flex;align-items: center;transform: rotateZ(0deg);line-height: 27.2px;"><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-left: auto;outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;line-height: 27.2px;"/></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-left: 4px;outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;line-height: 27.2px;"/></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-left: 4px;outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="outline: 0px;line-height: 27.2px;"/></section><section mp-original-font-size="17" mp-original-line-height="27.200000762939453" style="margin-left: 4px;outline: 0px;background-color: rgb(253, 221, 40);width: 6px;height: 12px;transform: skew(20deg);line-height: 27.2px;"><br/></section></section></section><section style="margin-top: 16px;outline: 0px;line-height: 25.5px;color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;text-size-adjust: inherit;background-color: rgb(255, 255, 255);caret-color: rgb(51, 51, 51);text-align: center;visibility: visible;margin-bottom: 16px;"><span style="color: rgba(0, 0, 0, 0.9);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: var(--articleFontsize);letter-spacing: 0.034em;text-align: justify;"></span></section><section style="margin-top: 16px;outline: 0px;line-height: 25.5px;color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;text-size-adjust: inherit;background-color: rgb(255, 255, 255);caret-color: rgb(51, 51, 51);text-align: center;visibility: visible;margin-bottom: 16px;"><span style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.5px;font-size: 14px;color: rgb(136, 136, 136);"></span></section><section style="margin-top: 24px;margin-bottom: 8px;outline: 0px;letter-spacing: 0.544px;color: rgb(34, 34, 34);font-size: 14px;text-align: left;caret-color: rgb(34, 34, 34);font-family: -apple-system, system-ui, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;line-height: 1.75em;"><span style="outline: 0px;letter-spacing: 0.544px;text-align: justify;line-height: 19px;color: rgb(178, 178, 178);font-family: sans-serif;">本文来源：<span style="outline: 0px;text-align: left;font-family: -apple-system-font, system-ui, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">央视新闻微信公众号（ID：cctvnewscenter）<span style="outline: 0px;letter-spacing: 0.544px;">综合CCTV4《健康中国》</span></span></span></section><p><br/></p><p><br/></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><p><br/></p><link rel="stylesheet" href="//www.hbrdcm.com/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_PDZ" id="wcn_editor_css"/>
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