{"id":131407,"date":"2025-10-01T15:21:42","date_gmt":"2025-10-01T07:21:42","guid":{"rendered":"https:\/\/gogoherbs.com\/?p=131407"},"modified":"2026-09-17T20:45:41","modified_gmt":"2026-09-17T12:45:41","slug":"%e7%86%ac%e5%a4%9c%e5%82%b7%e8%ba%ab%ef%bc%9a%e4%ba%86%e8%a7%a3%e7%86%ac%e5%a4%9c%e7%9a%84%e5%8d%b1%e5%ae%b3","status":"publish","type":"post","link":"https:\/\/gogoherbs.com\/en\/%e7%86%ac%e5%a4%9c%e5%82%b7%e8%ba%ab%ef%bc%9a%e4%ba%86%e8%a7%a3%e7%86%ac%e5%a4%9c%e7%9a%84%e5%8d%b1%e5%ae%b3","title":{"rendered":"What are the dangers of staying up late? The effects of insufficient sleep and ways to improve it."},"content":{"rendered":"<article><strong>To state the conclusion first:<\/strong>\u5076\u723e\u4e00\u665a\u7761\u5c11\u4e86\uff0c\u53ef\u80fd\u4ee4\u4f60\u7b2c\u4e8c\u5929\u75b2\u5026\u3001\u53cd\u61c9\u8b8a\u6162\u548c\u96e3\u4ee5\u96c6\u4e2d\uff1b\u5982\u679c\u9577\u671f\u71ac\u591c\u6216\u7761\u7720\u4e0d\u8db3\uff0c\u5247\u53ef\u80fd\u5f71\u97ff\u60c5\u7dd2\u3001\u98df\u617e\u3001\u8840\u7cd6\u8abf\u7bc0\u3001\u514d\u75ab\u53cd\u61c9\u548c\u65e5\u9593\u5b89\u5168\u3002\u7761\u7720\u4e0d\u662f\u53ef\u4ee5\u9577\u671f\u72a7\u7272\u7684\u300c\u7a7a\u6a94\u300d\uff0c\u800c\u662f\u8eab\u9ad4\u548c\u5927\u8166\u6b63\u5e38\u904b\u4f5c\u7684\u4e00\u90e8\u5206\u3002<\/p>\n<p>\u4e0d\u904e\uff0c\u300c\u665a\u7761\u300d\u548c\u300c\u7761\u7720\u4e0d\u8db3\u300d\u4e0d\u5b8c\u5168\u76f8\u540c\uff1a\u5982\u679c\u4e00\u500b\u4eba\u56fa\u5b9a\u51cc\u6668\u7761\u89ba\uff0c\u4f46\u4ecd\u80fd\u7372\u5f97\u8db3\u5920\u3001\u9023\u7e8c\u800c\u6709\u8cea\u7d20\u7684\u7761\u7720\uff0c\u554f\u984c\u8207\u6bcf\u5929\u53ea\u7761\u5e7e\u5c0f\u6642\u4e26\u4e0d\u4e00\u6a23\uff1b\u771f\u6b63\u8981\u4e00\u8d77\u770b\u7684\u662f\u7761\u7720\u6642\u6578\u3001\u898f\u5f8b\u6027\u3001\u8cea\u7d20\u3001\u65e5\u9593\u7cbe\u795e\u53ca\u662f\u5426\u5b58\u5728\u7761\u7720\u969c\u7919\u3002<\/p>\n<aside class=\"notice\"><strong>\u5b89\u5168\u63d0\u9192\uff1a<\/strong>\u5982\u679c\u56e0\u70ba\u7761\u610f\u5728\u99d5\u99db\u3001\u64cd\u4f5c\u6a5f\u68b0\u6216\u5de5\u4f5c\u6642\u96e3\u4ee5\u4fdd\u6301\u6e05\u9192\uff0c\u61c9\u7acb\u5373\u505c\u6b62\u9ad8\u98a8\u96aa\u6d3b\u52d5\u3002\u7761\u7720\u4e0d\u8db3\u6703\u62d6\u6162\u53cd\u61c9\u548c\u589e\u52a0\u72af\u932f\u6a5f\u6703\uff0c\u4e0d\u80fd\u53ea\u9760\u5496\u5561\u786c\u6490\u3002<\/aside>\n<nav aria-label=\"Table of Contents\">\n<h2>Table of Contents<\/h2>\n<ul>\n<li><a href=\"#how-much\">\u6210\u5e74\u4eba\u9700\u8981\u7761\u591a\u4e45\uff1f<\/a><\/li>\n<li><a href=\"#effects\">\u71ac\u591c\u548c\u7761\u7720\u4e0d\u8db3\u6703\u5f71\u97ff\u4ec0\u9ebc\uff1f<\/a><\/li>\n<li><a href=\"#sleep-habits\">\u6539\u5584\u71ac\u591c\u7684 7 \u500b\u5be6\u969b\u65b9\u6cd5<\/a><\/li>\n<li><a href=\"#melatonin\">\u892a\u9ed1\u6fc0\u7d20\u53ef\u4ee5\u5e6b\u52a9\u6539\u5584\u71ac\u591c\u55ce\uff1f<\/a><\/li>\n<li><a href=\"#doctor\">When should you seek medical attention?<\/a><\/li>\n<li><a href=\"#faq\">Frequently Asked Questions<\/a><\/li>\n<\/ul>\n<\/nav>\n<h2 id=\"how-much\">\u6210\u5e74\u4eba\u9700\u8981\u7761\u591a\u4e45\uff1f<\/h2>\n<p>\u7761\u7720\u9700\u8981\u56e0\u5e74\u9f61\u548c\u500b\u4eba\u60c5\u6cc1\u800c\u7570\u3002CDC \u5217\u51fa\u7684\u53c3\u8003\u503c\u662f\uff1a18\u201360 \u6b72\u6210\u5e74\u4eba\u6bcf\u665a\u81f3\u5c11 7 \u5c0f\u6642\uff1b61\u201364 \u6b72\u7d04 7\u20139 \u5c0f\u6642\uff1b65 \u6b72\u6216\u4ee5\u4e0a\u7d04 7\u20138 \u5c0f\u6642\u3002\u9664\u4e86\u6642\u6578\uff0c\u4e5f\u8981\u770b\u9192\u4f86\u5f8c\u662f\u5426\u6062\u5fa9\u7cbe\u795e\u3001\u591c\u9593\u662f\u5426\u7d93\u5e38\u9192\u4f86\uff0c\u4ee5\u53ca\u767d\u5929\u662f\u5426\u904e\u5ea6\u55dc\u7761\u3002<a href=\"https:\/\/www.cdc.gov\/sleep\/about\/index.html\">CDC \u7761\u7720\u8cc7\u6599<\/a>\u63d0\u4f9b\u4e86\u4e0d\u540c\u5e74\u9f61\u5c64\u7684\u7761\u7720\u5efa\u8b70\u3002<\/p>\n<h2 id=\"effects\">\u71ac\u591c\u548c\u7761\u7720\u4e0d\u8db3\u6703\u5f71\u97ff\u4ec0\u9ebc\uff1f<\/h2>\n<h3>1. \u5c08\u6ce8\u529b\u3001\u8a18\u61b6\u548c\u53cd\u61c9\u8b8a\u6162<\/h3>\n<p>\u7761\u7720\u4e0d\u8db3\u53ef\u80fd\u5f71\u97ff\u5b78\u7fd2\u3001\u8a18\u61b6\u3001\u5224\u65b7\u3001\u89e3\u6c7a\u554f\u984c\u548c\u53cd\u61c9\u901f\u5ea6\u3002NHLBI \u6307\u51fa\uff0c\u7761\u7720\u4e0d\u8db3\u7684\u4eba\u53ef\u80fd\u9700\u8981\u66f4\u9577\u6642\u9593\u5b8c\u6210\u5de5\u4f5c\u3001\u72af\u66f4\u591a\u932f\u8aa4\uff0c\u4ea6\u8f03\u96e3\u8655\u7406\u60c5\u7dd2\u548c\u58d3\u529b\u3002<\/p>\n<h3>2. \u60c5\u7dd2\u548c\u5fc3\u7406\u72c0\u614b\u8b8a\u5dee<\/h3>\n<p>\u9023\u7e8c\u7761\u4e0d\u597d\u53ef\u80fd\u4ee4\u4f60\u8f03\u6613\u7169\u8e81\u3001\u7126\u616e\u6216\u60c5\u7dd2\u4f4e\u843d\uff0c\u4e5f\u53ef\u80fd\u964d\u4f4e\u8655\u7406\u65e5\u5e38\u58d3\u529b\u7684\u80fd\u529b\u3002\u9019\u4e0d\u4ee3\u8868\u6bcf\u6b21\u71ac\u591c\u90fd\u6703\u5c0e\u81f4\u6291\u9b31\u75c7\uff0c\u4f46\u5982\u679c\u60c5\u7dd2\u554f\u984c\u6301\u7e8c\u6216\u5f71\u97ff\u751f\u6d3b\uff0c\u5c31\u4e0d\u61c9\u53ea\u6b78\u548e\u65bc\u300c\u4e0d\u5920\u81ea\u5f8b\u300d\uff0c\u61c9\u8003\u616e\u5c0b\u6c42\u5c08\u696d\u8a55\u4f30\u3002<\/p>\n<h3>3. \u98df\u617e\u548c\u9ad4\u91cd\u7ba1\u7406\u8f03\u96e3<\/h3>\n<p>\u7761\u7720\u4e0d\u8db3\u53ef\u80fd\u5f71\u97ff\u98e2\u9913\u548c\u98fd\u8db3\u8a0a\u865f\uff0c\u4ea6\u4ee4\u65e5\u9593\u75b2\u5026\u3001\u6d3b\u52d5\u91cf\u4e0b\u964d\uff0c\u90e8\u5206\u4eba\u6703\u66f4\u60f3\u5403\u9ad8\u7cd6\u6216\u9ad8\u8102\u98df\u7269\u3002\u9019\u4e9b\u56e0\u7d20\u53ef\u80fd\u4ee4\u9ad4\u91cd\u7ba1\u7406\u8b8a\u5f97\u66f4\u56f0\u96e3\uff0c\u4f46\u4e0d\u80fd\u7c21\u5316\u6210\u300c\u71ac\u591c\u4e00\u5b9a\u6703\u80a5\u300d\u6216\u300c\u7761\u591a\u5c31\u6703\u6e1b\u80a5\u300d\u3002<\/p>\n<h3>4. \u8840\u7cd6\u3001\u8840\u58d3\u53ca\u5fc3\u8840\u7ba1\u98a8\u96aa<\/h3>\n<p>\u9577\u671f\u7761\u7720\u4e0d\u8db3\u8207\u591a\u7a2e\u6162\u6027\u5065\u5eb7\u554f\u984c\u6709\u95dc\uff0c\u5305\u62ec\u9ad8\u8840\u58d3\u3001\u80a5\u80d6\u53ca\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u589e\u52a0\uff1b\u5be6\u969b\u98a8\u96aa\u4ecd\u53d7\u5e74\u9f61\u3001\u907a\u50b3\u3001\u98f2\u98df\u3001\u904b\u52d5\u3001\u7761\u7720\u969c\u7919\u548c\u65e2\u6709\u75be\u75c5\u5f71\u97ff\u3002\u6539\u5584\u7761\u7720\u662f\u5065\u5eb7\u7ba1\u7406\u7684\u4e00\u90e8\u5206\uff0c\u4e0d\u80fd\u4ee3\u66ff\u8840\u58d3\u3001\u8840\u7cd6\u6216\u5fc3\u81df\u6aa2\u67e5\u3002<\/p>\n<h3>5. \u514d\u75ab\u53cd\u61c9\u548c\u611f\u67d3\u9632\u79a6<\/h3>\n<p>\u7761\u7720\u4e0d\u8db3\u6703\u5f71\u97ff\u8eab\u9ad4\u5c0d\u611f\u67d3\u548c\u58d3\u529b\u7684\u53cd\u61c9\uff0c\u4f46\u300c\u71ac\u591c\u4e00\u6b21\u5c31\u4e00\u5b9a\u6703\u611f\u5192\u300d\u4e26\u4e0d\u6e96\u78ba\u3002\u7dad\u6301\u7761\u7720\u3001\u5747\u8861\u98f2\u98df\u3001\u6d17\u624b\u3001\u901a\u98a8\u548c\u6309\u9700\u8981\u63a5\u7a2e\u75ab\u82d7\uff0c\u624d\u662f\u8f03\u5b8c\u6574\u7684\u5065\u5eb7\u7b56\u7565\u3002<\/p>\n<h3>6. \u904b\u52d5\u8868\u73fe\u548c\u53d7\u50b7\u98a8\u96aa<\/h3>\n<p>\u7761\u7720\u4e0d\u8db3\u6703\u4ee4\u53cd\u61c9\u3001\u5354\u8abf\u548c\u6062\u5fa9\u80fd\u529b\u8b8a\u5dee\u3002\u904b\u52d5\u4eba\u58eb\u61c9\u907f\u514d\u5728\u6975\u5ea6\u774f\u5026\u6642\u9032\u884c\u9ad8\u98a8\u96aa\u8a13\u7df4\uff1b\u82e5\u6301\u7e8c\u75b2\u52de\u6216\u8868\u73fe\u660e\u986f\u4e0b\u964d\uff0c\u4e5f\u8981\u6392\u9664\u8ca7\u8840\u3001\u7532\u72c0\u817a\u554f\u984c\u3001\u7761\u7720\u7a92\u606f\u75c7\u7b49\u5176\u4ed6\u539f\u56e0\u3002<\/p>\n<h2 id=\"sleep-habits\">\u6539\u5584\u71ac\u591c\u7684 7 \u500b\u5be6\u969b\u65b9\u6cd5<\/h2>\n<ol>\n<li><strong>\u56fa\u5b9a\u8d77\u5e8a\u6642\u9593\uff1a<\/strong>\u5148\u56fa\u5b9a\u6bcf\u5929\u8d77\u5e8a\u6642\u9593\uff0c\u518d\u9010\u6b65\u628a\u5165\u7761\u6642\u9593\u63d0\u524d\uff1b\u9031\u672b\u4e5f\u4e0d\u8981\u5927\u5e45\u6539\u8b8a\u4f5c\u606f\u3002<\/li>\n<li><strong>\u9810\u7559\u8db3\u5920\u7761\u7720\u6642\u9593\uff1a<\/strong>\u4e0d\u8981\u628a\u4e0a\u5e8a\u6642\u9593\u7576\u6210\u771f\u6b63\u7761\u8457\u7684\u6642\u9593\uff0c\u61c9\u70ba\u6d17\u6fa1\u3001\u653e\u9b06\u53ca\u5165\u7761\u9810\u7559\u7a7a\u9593\u3002<\/li>\n<li><strong>\u7761\u524d\u4e00\u5c0f\u6642\u964d\u523a\u6fc0\uff1a<\/strong>\u8abf\u6697\u71c8\u5149\uff0c\u6e1b\u5c11\u624b\u6a5f\u3001\u96fb\u8166\u3001\u5de5\u4f5c\u548c\u6fc0\u70c8\u904b\u52d5\uff0c\u6539\u505a\u95b1\u8b80\u3001\u4f38\u5c55\u6216\u547c\u5438\u653e\u9b06\u3002<\/li>\n<li><strong>\u4e0b\u5348\u5f8c\u7559\u610f\u5496\u5561\u56e0\uff1a<\/strong>\u5496\u5561\u3001\u6fc3\u8336\u3001\u80fd\u91cf\u98f2\u54c1\u53ca\u90e8\u5206\u6731\u53e4\u529b\u90fd\u53ef\u80fd\u5f71\u97ff\u5165\u7761\uff1bNHLBI \u63d0\u9192\u5496\u5561\u56e0\u7684\u5f71\u97ff\u53ef\u6301\u7e8c\u6578\u5c0f\u6642\uff0c\u654f\u611f\u4eba\u58eb\u8981\u66f4\u65e9\u505c\u6b62\u3002<\/li>\n<li><strong>\u5b89\u6392\u5408\u9069\u5348\u7761\uff1a<\/strong>\u5982\u679c\u9700\u8981\u5c0f\u7761\uff0c\u653e\u5728\u8f03\u65e9\u6642\u9593\u4e26\u63a7\u5236\u5728\u7d04 20 \u5206\u9418\uff0c\u907f\u514d\u508d\u665a\u9577\u6642\u9593\u88dc\u7720\u3002<\/li>\n<li><strong>\u6539\u5584\u7761\u7720\u74b0\u5883\uff1a<\/strong>\u4fdd\u6301\u623f\u9593\u9ed1\u6697\u3001\u5b89\u975c\u548c\u6dbc\u723d\uff0c\u5e8a\u53ea\u7528\u4f5c\u7761\u7720\u548c\u4f11\u606f\uff0c\u907f\u514d\u5728\u5e8a\u4e0a\u9577\u6642\u9593\u5de5\u4f5c\u6216\u8ffd\u5287\u3002<\/li>\n<li><strong>\u627e\u51fa\u71ac\u591c\u539f\u56e0\uff1a<\/strong>\u82e5\u662f\u5de5\u4f5c\u3001\u7167\u9867\u5bb6\u4eba\u3001\u8f2a\u73ed\u3001\u7126\u616e\u3001\u9f3b\u9f3e\u6216\u591c\u9593\u547c\u5438\u4e2d\u65b7\u9020\u6210\uff0c\u55ae\u9760\u65e9\u9ede\u4e0a\u5e8a\u672a\u5fc5\u8db3\u5920\uff0c\u9700\u8981\u8655\u7406\u6839\u672c\u539f\u56e0\u3002<\/li>\n<\/ol>\n<p>\u4e0d\u8981\u8a66\u5716\u4e00\u6b21\u904e\u628a\u4f5c\u606f\u63d0\u524d\u6578\u5c0f\u6642\uff1b\u6bcf\u5e7e\u5929\u63d0\u524d\u7d04 15\u201330 \u5206\u9418\uff0c\u901a\u5e38\u8f03\u5bb9\u6613\u7dad\u6301\u3002\u82e5\u8eba\u5728\u5e8a\u4e0a\u5f88\u4e45\u4ecd\u7761\u4e0d\u8457\uff0c\u53ef\u77ed\u66ab\u96e2\u958b\u5e8a\u505a\u5b89\u975c\u6d3b\u52d5\uff0c\u611f\u5230\u7761\u610f\u5f8c\u518d\u56de\u5e8a\u3002<\/p>\n<h2 id=\"melatonin\">\u892a\u9ed1\u6fc0\u7d20\u53ef\u4ee5\u5e6b\u52a9\u6539\u5584\u71ac\u591c\u55ce\uff1f<\/h2>\n<p>\u892a\u9ed1\u6fc0\u7d20\u662f\u8207\u7761\u7720\u2014\u6e05\u9192\u7bc0\u5f8b\u76f8\u95dc\u7684\u8377\u723e\u8499\uff0c\u4f46\u88dc\u5145\u5291\u4e0d\u662f\u300c\u71ac\u591c\u89e3\u85e5\u300d\uff0c\u4e5f\u4e0d\u80fd\u628a\u4e0d\u898f\u5f8b\u4f5c\u606f\u62b5\u6d88\u3002NCCIH \u6307\u51fa\uff0c\u5c0d\u6162\u6027\u5931\u7720\u800c\u8a00\uff0c\u892a\u9ed1\u6fc0\u7d20\u88dc\u5145\u5291\u7684\u6548\u679c\u548c\u9577\u671f\u5b89\u5168\u8b49\u64da\u4ecd\u4e0d\u8db3\uff1b\u77ed\u671f\u4f7f\u7528\u5c0d\u90e8\u5206\u6210\u5e74\u4eba\u76f8\u5c0d\u5b89\u5168\uff0c\u4f46\u9577\u671f\u5b89\u5168\u6027\u3001\u7522\u54c1\u6a19\u793a\u6e96\u78ba\u5ea6\u548c\u85e5\u7269\u76f8\u4e92\u4f5c\u7528\u90fd\u9700\u8981\u6ce8\u610f\u3002<\/p>\n<ul>\n<li><strong>\u7522\u54c1\u6bd4\u8f03\u4f8b\u5b50\uff1a<\/strong><a href=\"https:\/\/gogoherbs.com\/en\/product\/wn059\/\">\u7dad\u67cf\u5065\u901f\u6eb6\u892a\u9ed1\u7d20 10 \u6beb\u514b<\/a>\u53ca\u00a0<a href=\"https:\/\/gogoherbs.com\/en\/product\/gnc163\/\">GNC \u9163\u7761 5 \u865f 5 \u6beb\u514b<\/a>\u7684\u7522\u54c1\u9801\u5206\u5225\u5217\u51fa\u892a\u9ed1\u6fc0\u7d20\u542b\u91cf\uff1b\u9019\u4e9b\u8cc7\u6599\u53ea\u7528\u4f5c\u6bd4\u8f03\u6210\u5206\u548c\u898f\u683c\uff0c\u4e0d\u80fd\u5beb\u6210\u4e00\u5b9a\u80fd\u5feb\u901f\u5165\u7761\u6216\u6cbb\u7642\u5931\u7720\u3002<\/li>\n<li>\u5b55\u5a66\u3001\u54fa\u4e73\u4eba\u58eb\u3001\u5152\u7ae5\u3001\u9577\u8005\u3001\u7672\u7647\u60a3\u8005\u3001\u670d\u7528\u6297\u51dd\u8840\u85e5\u6216\u5176\u4ed6\u9577\u671f\u85e5\u7269\u4eba\u58eb\uff0c\u4f7f\u7528\u524d\u61c9\u5148\u8a62\u554f\u91ab\u751f\u6216\u85e5\u5291\u5e2b\u3002<\/li>\n<li>\u670d\u7528\u5f8c\u5982\u51fa\u73fe\u660e\u986f\u982d\u6688\u3001\u55dc\u7761\u3001\u982d\u75db\u3001\u5641\u5fc3\u6216\u65e5\u9593\u53cd\u61c9\u8b8a\u6162\uff0c\u4e0d\u8981\u99d5\u99db\u6216\u64cd\u4f5c\u6a5f\u68b0\uff0c\u4e26\u6aa2\u8996\u662f\u5426\u9700\u8981\u505c\u7528\u548c\u6c42\u91ab\u3002<\/li>\n<li>\u5c07\u892a\u9ed1\u6fc0\u7d20\u53ca\u6240\u6709\u88dc\u5145\u54c1\u653e\u5728\u5152\u7ae5\u770b\u4e0d\u5230\u548c\u62ff\u4e0d\u5230\u7684\u5730\u65b9\uff0c\u907f\u514d\u8aa4\u670d\u3002<\/li>\n<\/ul>\n<h2 id=\"doctor\">When should you seek medical attention?<\/h2>\n<p>\u5982\u679c\u5931\u7720\u6216\u7761\u7720\u554f\u984c\u5df2\u6301\u7e8c\u6578\u6708\u3001\u5f71\u97ff\u5de5\u4f5c\u548c\u65e5\u5e38\u751f\u6d3b\uff0c\u6216\u6539\u5584\u4f5c\u606f\u5f8c\u4ecd\u6c92\u6709\u6539\u5584\uff0c\u61c9\u627e\u91ab\u751f\u8a55\u4f30\u3002\u4ee5\u4e0b\u60c5\u6cc1\u4e5f\u503c\u5f97\u76e1\u65e9\u6c42\u91ab\uff1a<\/p>\n<ul>\n<li>\u5927\u8072\u9f3b\u9f3e\u3001\u7761\u89ba\u6642\u5598\u6c23\u6216\u547c\u5438\u4e2d\u65b7\uff0c\u767d\u5929\u6975\u5ea6\u55dc\u7761\u3002<\/li>\n<li>\u9023\u7e8c\u6578\u9031\u60c5\u7dd2\u4f4e\u843d\u3001\u7126\u616e\u3001\u5931\u53bb\u8208\u8da3\uff0c\u6216\u51fa\u73fe\u50b7\u5bb3\u81ea\u5df1\u7684\u5ff5\u982d\u3002<\/li>\n<li>\u591c\u9593\u817f\u90e8\u4e0d\u9069\u3001\u62bd\u52d5\u3001\u53cd\u8986\u9a5a\u9192\u6216\u5922\u904a\u3002<\/li>\n<li>\u9700\u8981\u9577\u671f\u4f9d\u9760\u9152\u7cbe\u3001\u93ae\u975c\u85e5\u6216\u9ad8\u5291\u91cf\u88dc\u5145\u54c1\u624d\u80fd\u5165\u7761\u3002<\/li>\n<\/ul>\n<p>\u5931\u7720\u53ef\u80fd\u8207\u58d3\u529b\u3001\u85e5\u7269\u3001\u60c5\u7dd2\u554f\u984c\u3001\u7761\u7720\u7a92\u606f\u75c7\u6216\u5176\u4ed6\u75be\u75c5\u6709\u95dc\uff1bNHS \u63d0\u9192\uff0c\u6301\u7e8c\u5931\u7720\u5f71\u97ff\u65e5\u5e38\u751f\u6d3b\u6642\u61c9\u5411\u91ab\u751f\u6c42\u52a9\uff0c\u8a8d\u77e5\u884c\u70ba\u6cbb\u7642\uff08CBT-I\uff09\u53ef\u80fd\u662f\u5176\u4e2d\u4e00\u7a2e\u6cbb\u7642\u65b9\u5411\u3002<\/p>\n<h2 id=\"faq\">Frequently Asked Questions<\/h2>\n<h3>\u5076\u723e\u71ac\u591c\u4e00\u665a\u6703\u50b7\u8eab\u55ce\uff1f<\/h3>\n<p>\u4e00\u665a\u7761\u5c11\u4e3b\u8981\u53ef\u80fd\u9020\u6210\u7b2c\u4e8c\u5929\u75b2\u5026\u3001\u5c08\u6ce8\u529b\u4e0b\u964d\u548c\u53cd\u61c9\u8b8a\u6162\uff1b\u771f\u6b63\u9700\u8981\u91cd\u8996\u7684\u662f\u53cd\u8986\u6216\u9577\u671f\u7761\u7720\u4e0d\u8db3\u3002\u7fcc\u65e5\u61c9\u907f\u514d\u5371\u96aa\u99d5\u99db\uff0c\u4e26\u6062\u5fa9\u898f\u5f8b\u7761\u7720\uff0c\u4e0d\u8981\u4ee5\u9023\u7e8c\u591a\u65e5\u6975\u9577\u6642\u9593\u88dc\u7720\u53d6\u4ee3\u7a69\u5b9a\u4f5c\u606f\u3002<\/p>\n<h3>\u665a\u4e0a\u5f88\u665a\u7761\u4f46\u7761\u8db3 7 \u5c0f\u6642\uff0c\u7b97\u4e0d\u7b97\u71ac\u591c\uff1f<\/h3>\n<p>\u665a\u7761\u4e0d\u4e00\u5b9a\u7b49\u65bc\u7761\u7720\u4e0d\u8db3\uff0c\u4f46\u82e5\u4f5c\u606f\u7d93\u5e38\u8b8a\u52d5\u3001\u767d\u5929\u9700\u8981\u5de5\u4f5c\u4e0a\u5b78\u800c\u88ab\u8feb\u65e9\u8d77\uff0c\u6216\u7761\u7720\u6642\u9593\u8207\u751f\u7406\u7bc0\u5f8b\u4e0d\u5354\u8abf\uff0c\u4ecd\u53ef\u80fd\u5f71\u97ff\u7cbe\u795e\u548c\u751f\u6d3b\u3002\u8981\u540c\u6642\u770b\u7761\u7720\u6642\u6578\u3001\u8cea\u7d20\u548c\u65e5\u9593\u529f\u80fd\u3002<\/p>\n<h3>\u559d\u9152\u5e6b\u52a9\u5165\u7761\u53ef\u4ee5\u55ce\uff1f<\/h3>\n<p>\u4e0d\u5efa\u8b70\u7528\u9152\u7cbe\u4f5c\u70ba\u56fa\u5b9a\u52a9\u7720\u65b9\u6cd5\u3002\u9152\u7cbe\u53ef\u80fd\u4ee4\u4f60\u8f03\u5feb\u5165\u7761\uff0c\u4f46\u6703\u7834\u58de\u5f8c\u534a\u591c\u7761\u7720\u3001\u589e\u52a0\u591c\u9593\u9192\u4f86\u548c\u547c\u5438\u554f\u984c\u98a8\u96aa\uff1b\u82e5\u5df2\u5f62\u6210\u7fd2\u6163\uff0c\u61c9\u5411\u91ab\u7642\u5c08\u696d\u4eba\u58eb\u6c42\u52a9\u3002<\/p>\n<h3>\u892a\u9ed1\u6fc0\u7d20\u53ef\u4ee5\u9577\u671f\u5403\u55ce\uff1f<\/h3>\n<p>\u4e0d\u61c9\u81ea\u884c\u5047\u8a2d\u53ef\u4ee5\u9577\u671f\u4f7f\u7528\u3002\u9577\u671f\u5b89\u5168\u6027\u548c\u6162\u6027\u5931\u7720\u6548\u679c\u4ecd\u6709\u4e0d\u78ba\u5b9a\u6027\uff0c\u4e14\u53ef\u80fd\u8207\u85e5\u7269\u6216\u5065\u5eb7\u72c0\u6cc1\u4e92\u76f8\u5f71\u97ff\uff1b\u5148\u627e\u51fa\u7761\u7720\u554f\u984c\u539f\u56e0\uff0c\u518d\u8a62\u554f\u91ab\u751f\u6216\u85e5\u5291\u5e2b\u3002<\/p>\n<h2>References<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation\/health-effects\">NHLBI\uff1a\u7761\u7720\u4e0d\u8db3\u5982\u4f55\u5f71\u97ff\u5065\u5eb7<\/a><\/li>\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation\/healthy-sleep-habits\">NHLBI\uff1a\u5065\u5eb7\u7761\u7720\u7fd2\u6163<\/a><\/li>\n<li><a href=\"https:\/\/www.cdc.gov\/sleep\/about\/index.html\">CDC\uff1a\u7761\u7720\u6642\u6578\u8207\u5065\u5eb7<\/a><\/li>\n<li><a href=\"https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know\">NCCIH\uff1a\u892a\u9ed1\u6fc0\u7d20\u9808\u77e5<\/a><\/li>\n<li><a href=\"https:\/\/www.nhs.uk\/conditions\/insomnia\/\">NHS\uff1a\u5931\u7720\u53ca\u4f55\u6642\u6c42\u91ab<\/a><\/li>\n<\/ul>\n<p class=\"disclaimer\">\u672c\u6587\u70ba\u4e00\u822c\u5065\u5eb7\u8cc7\u8a0a\uff0c\u4e0d\u53d6\u4ee3\u91ab\u751f\u3001\u85e5\u5291\u5e2b\u3001\u5fc3\u7406\u6cbb\u7642\u5e2b\u6216\u7761\u7720\u5c08\u79d1\u4eba\u58eb\u7684\u500b\u4eba\u5efa\u8b70\u3002\u7522\u54c1\u6a19\u7c64\u3001\u6210\u5206\u3001\u5eab\u5b58\u548c\u6cd5\u898f\u53ef\u80fd\u66f4\u65b0\uff0c\u4f7f\u7528\u524d\u8acb\u4ee5\u6700\u65b0\u7522\u54c1\u9801\u53ca\u5c08\u696d\u610f\u898b\u70ba\u6e96\u3002<\/p>\n<\/article>","protected":false},"excerpt":{"rendered":"<p>Staying up late might seem harmless. Learn about the consequences of staying up late and keeping late-night habits. You may not be aware of the dangers of staying up late, and learn about the disadvantages of habitually staying up late.<\/p>","protected":false},"author":1,"featured_media":131409,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[837,164],"tags":[1397,1394,1395,1396,1398],"class_list":["post-131407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-837","category-164","tag-late-night","tag-sleeping-late","tag-staying-up-late","tag-staying-up-too-late","tag-1398"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u71ac\u591c\u6709\u4ec0\u9ebc\u5371\u5bb3\uff1f\u7761\u7720\u4e0d\u8db3\u7684\u5f71\u97ff\u8207\u6539\u5584\u65b9\u6cd5\uff5cGogo Herbs<\/title>\n<meta name=\"description\" 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