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健康大作战:《睡个好觉》学习笔记

  • 2026-02-16 13:36:02
健康大作战:《睡个好觉》学习笔记

📚 书籍基本信息

  • 书名：《睡个好觉》（THE MYSTERY OF SLEEP）

  • 作者：[加] 迈尔·克利格（Meir Kryger）

  • 译者：高嵩

  • 核心价值：美国、加拿大两国睡眠协会主席40年临床经验总结，揭秘睡眠真相，提供科学睡眠方案

💤 睡眠的重要性

  • 生理功能：清除脑细胞废弃物、修复组织，长期睡眠不足会导致大脑功能异常

  • 现状问题：中国睡眠疾病诊断率和治疗率均不到1%，常见误区如"必须睡够8小时"，补觉无法修复睡眠剥夺造成的脑损伤

🩺 影响睡眠的身心疾病

疾病类型
症状特点
高发人群/病因
治疗建议
睡眠呼吸暂停综合征
打鼾、呼吸暂停、白天嗜睡
肥胖者、扁桃体/腺样体肥大人群
减肥/呼吸机/口腔用具/手术
不宁腿综合征
腿部抽搐、夜间踢打、日间不安
女性、缺铁/叶酸/B12人群、素食者
补充铁/B12/叶酸，神经内科排查
前列腺增生
夜尿增多、早醒
中老年男性
睡前少饮水、前列腺治疗
胃食管反流
夜间胃酸反流、咳嗽烧灼感
胃功能障碍者
调整睡姿、饮食控制、药物治疗

🧠 认知行为疗法（CBT）改善睡眠

  • 思维转变：摒弃"8小时执念"，以白天状态判断睡眠质量

  • 刺激控制：30分钟无法入睡时起床做非刺激性活动（如阅读）

  • 睡眠限制：通过推迟上床时间提高睡眠效率（目标≥85%）

  • 放松训练：

    • 深度肌肉放松法：交替绷紧-放松肌群

    • 定速呼吸法：腹式呼吸调节（鼻吸口呼，手放腹部感受起伏）

    • 意象诱导法：想象沙滩、吊床等放松场景

👥 特殊人群睡眠策略

人群
核心建议
注意事项
夜班人士
短时午睡（≤20分钟）、戴墨镜补觉
营造黑暗睡眠环境，必要时考虑换岗
商务差旅者
向东飞行：服用1-3mg褪黑素+晒太阳
避免使用安眠药，按目的地时间作息
孕期女性
侧卧睡姿、膝间夹枕头
家人协助夜间照顾，关注情绪健康
更年期女性
激素替代疗法（需评估乳腺癌风险）
优先通过非药物方式缓解潮热

🔍 睡眠健康行动指南

  • 检测建议：长期睡眠障碍者可进行专业睡眠检测（含心率、脑电波监测）

  • 饮食调整：增加红肉摄入（补铁/B12）、避免睡前高脂饮食

  • 环境优化：保持卧室黑暗安静，温度控制在18-22℃

点阅读原文，访问我的播客主页：https://xw332.github.io/

本文来自网友投稿或网络内容，如有侵犯您的权益请联系我们删除，联系邮箱：wyl860211@qq.com 。

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  135. /yingpanguazai/ssd/ssd1/www/no.67808.cn/vendor/topthink/framework/src/think/contract/TemplateHandlerInterface.php ( 1.60 KB )
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  137. /yingpanguazai/ssd/ssd1/www/no.67808.cn/vendor/topthink/think-template/src/template/driver/File.php ( 2.41 KB )
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  139. /yingpanguazai/ssd/ssd1/www/no.67808.cn/runtime/temp/6df755f970a38e704c5414acbc6e8bcd.php ( 12.06 KB )
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  1. CONNECT:[ UseTime:0.000424s ] mysql:host=127.0.0.1;port=3306;dbname=no_67808;charset=utf8mb4
  2. SHOW FULL COLUMNS FROM `fenlei` [ RunTime:0.000640s ]
  3. SELECT * FROM `fenlei` WHERE `fid` = 0 [ RunTime:0.002081s ]
  4. SELECT * FROM `fenlei` WHERE `fid` = 63 [ RunTime:0.001683s ]
  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.000582s ]
  6. SELECT * FROM `set` [ RunTime:0.000240s ]
  7. SHOW FULL COLUMNS FROM `article` [ RunTime:0.000662s ]
  8. SELECT * FROM `article` WHERE `id` = 468526 LIMIT 1 [ RunTime:0.009275s ]
  9. UPDATE `article` SET `lasttime` = 1771226446 WHERE `id` = 468526 [ RunTime:0.002845s ]
  10. SELECT * FROM `fenlei` WHERE `id` = 65 LIMIT 1 [ RunTime:0.000277s ]
  11. SELECT * FROM `article` WHERE `id` < 468526 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.000436s ]
  12. SELECT * FROM `article` WHERE `id` > 468526 ORDER BY `id` ASC LIMIT 1 [ RunTime:0.000348s ]
  13. SELECT * FROM `article` WHERE `id` < 468526 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.000770s ]
  14. SELECT * FROM `article` WHERE `id` < 468526 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.000882s ]
  15. SELECT * FROM `article` WHERE `id` < 468526 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.011333s ]
0.101086s