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  “睡眠日”里话“睡眠”(三) 当前位置:pc加拿大>> 健康教育 >> 健康科普
“睡眠日”里话“睡眠”(三)
发布日期:2022-03-24    pc加拿大 hwta.net


      qianmianwomenshuoleshuimianjixiangguanzhangaidegetichayi,yiganrenqunjinianlingtedian,linchuangbiaoxian,suizheshehuifazhanheshengcunyalidejijuzengjia,shuimianjuexingzhangaifashenglvzaiquanqiugaoda9%-15%zuoyou,zuoweilinchuangchangjianwenti,yuduozhongjibingxiangguan,qieyingxiangrenqunjiaoguang,yizhiweilinchuanggongzuozhesuoguanzhu。muqiandeyanjiujieguofaxian,zhenduishimianzhangaixuyaocaiqugengduozongheshidezhiliao,ruyaowuzhiliaojiehexinlizhiliaofangnengqudejiaohaodezhiliaoxiaoguo。

1.yaowuzhiliao

      yongyushimiandeyaowuzhuyaoyoubenerdanzhuoleishoutijidongyao、tunheisuleiyao、shiyusushoutijiekangyaoyijikangyiyuyaodeng;duishishuizhangaihefazuoxingshuibingyouteyixingyaowuzhiliao。

2. cbtidejutiliaofa

      shimianderenzhixingweiliaofa(cbti)shiyirenzhililunweijichu,tongguofaxianpcjianadashuimiandebuhelirenzhi,xunlianhejiuzhenghuanzhedebuhelifuxingsiwei,jianlixinde、genglixingderenzhifangshi,yidadaoxiaochushimianzhengzhuang,cujingetishiyingdemudezhiliao,baokuorenzhidiaozheng,xingweizhiliaojixinlijiankangjiaoyudengduogediaozhengcengmian。

2.1renzhidiaozheng

      youyujueduihuahegaobiaozhunyaoqiu,weibeilerushuixuyao“shunqiziran”deziranguilv,daozhihuanzhefashengneixinchongtu,qingxushangchanshengjinzhangjiaolv,duixianyouzhiliaoduoyoushiwang,rentishengli,zhiwushenjingxitongdejingjuexingzenggao,ganraodanaopicengduishuimiandeziranyoudaoguocheng,jishiyinqishimiandekeguanyuanyinyijingjiejue,dansiweijiegoubenshenyouchengweishimiandexindeyuanyin,congerzaocheng“shimian-kongjushimian-shimian”deexingxunhuan,shidebingqingqianyan,manxinghua。zhiliaoshixuyaoshouxianshibieyixiliedefuxingzidongsiwei,tonghuanzheyiqifenxiyounaxiebuhelisiweimoshi,zhubujiaozhengfeilixingderenzhitushi,jianlixinde、tidaixingdelinianjixingwei。

2.2xingweiliaofa

      xingweizhiliaoshicongxingweicengmianrushou,yixingweixuexililunweizhidao,tongguo“zheng、fu”qianghuadeyuanlilaixiaochuhuojiuzhengrendebushidangxingweidexinlizhiliaofangfa,xuduobuliangxingweishidehuanzhedeshimianzhengzhuangdedaoweichi,tongguoxingweidediaozhengkeyixiaochuweichiyinsu,tongchanghuanzheshiyouyubaitianxingfenbuzu,wanshangshuiyibunongerchanshengshimiandewenti。zhiliaoshangyaoqiuhuanzhedingshiqichuang,baitianbudadun,wushuiyaoquxiao,gulihuanzhecanjiarijiandetiyuduanlian,tebieshishuiqianyaojianshaonaolilaodonghuoguoduxingfenjinzhang。

2.2.1fangsongxunlian

      fangsongxunlian,yeshiduirushuikunnanheyijuexingxinghuanzhetebieyouxiaodefangfa。tongguofangsongxunlian,wendingzhiwushenjingxitong,jiangdishenglijingxingdu,youdaorushuiguochengfangsongxunlian,baokuojianjinshijiroufangsong、zhengnianxunlian、shengwufankuiyixianglianxiangdeng,shideshentijinrufangsongjiaolvhuanjiedezhuangtai。

2.2.2shuimianxianzhizhiliao

      jibenyuanlishi,huanzhezaichuangshangdeshijianguozhang,shishuimianxiaolvxiajiang,shimianjiazhong,tongguoxianzhihuanzhezaichuangshijian,zaochengqingdushuimianboduozhuangtai,zhubutigaoshuimianxiaolv。huanzheyejianzhangshijianwufarushui,baitianjiushishui、fanzao,jingshenbujia,cushihuanzhehuagengduodeshijianlaiqiangpozijirushuihuobujue,wangwangshideqifan,xingchengexingxunhuan。huanzhezaichuangshangdeshijianyuezhang,yueyizaochengpianduanxing、suipianhuadeshuimian,shuimianxiaolvbugao,zheixiebuliangdeshuimianxiguanshihenduowanguxingshimiandegenbenyuanyin,shuimianxianzhiliaofaduicileihuanzhexiaoguoxianzhu。

2.2.3cijikongzhijishu

      yixiacijikongzhijishukeyidaporushuikunnanyuchuanghewoshizhijiandetiaojianfanshe:1zhiyoukunjuanxiangshuijuedeshihoucaishangchuang。2woshidechuangzhiyonglaishuijuehexingshenghuo,bukejinxingkanshu,kandiannaodenghuodong。3ruguofaxianchaoguo30fenzhongbunengrushuijiuqichuanghuodong,zhidaoyoushuiyizaihuiwoshi。4buguanqianyiyeshuimianruhe,ciridougudingshijianqichuang。5xianzhiwushuishijian,zuihaobushuiwujue。

3.1shuimianjiankangjiaoyu

      shuimianjiankangjiaoyudeyaodianbaokuo:1rushuiqian4-6xiaoshibuyaofuyonghankafeiyinhuonigudingduodeyinshihuoyaowu,birunongchahekafei。2zaishangchuangqianjiejiu,yinjiusuirankeyirongyirushui,danhuipohuaishuimianjielv,daozhigengduodepianduanshuimian。3rushuiqianbimianjinshiguoduoheheguoduodeshui。meiriduanlianhenzhongyao,danbuyaozaishuiqiansanxiaoshineijulieyundong。4shuimianqijianzaosheng,guangxian,wendudenghuanjingbaochishiyi。5shuimiannenglisuizhelaonianrennianlingzengzhangerxiajiang,shuyuzhengchangshenglixianxiang,buxuyaoguoduodedanyouerxingchengxinlifudan。

     “ziran”jiyurenmendeganlushishuimian。yuandajiatiantiandounengxiangshouzheifenzirandekuizengyuziyang,daotoujiunengshui,yijueshuidaodatianliang!


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