为什么在沙发上很容易睡着，在床上却很难？
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.58cammp.com/static/publish/css/style.css?v=20240712" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=20240712"><!-- 付费贴--> <div class="preview_article "> <!----> <section><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">有时候，你辛苦了一天，晚上躺在床上却怎么也睡不着，但坐在沙发上看电视或者刷手机，很快犯困。为什么在沙发上很容易</span></span><span style="font-size: 18px;">睡着</span><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">，在床上却很难</span></span><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">？</span></span></p><section style="margin-bottom: 0px;"><section><section style="margin: 10px auto; display: flex; justify-content: flex-start;"><section style="display: flex; padding-top: 20px;"><section style="flex-shrink: 0; margin-right: -9px; z-index: 2;"><section style="font-size: 12px; letter-spacing: 1.5px; color: #ffffff; background-color: #ff0000; border-radius: 5px; padding: 3px 7px;"><strong>01</strong></section><section style="width: 11px; margin-right: auto; margin-left: auto;"></section></section><section style="margin-top: 13px;"><section style="background-color: #486fa9; padding: 5px 15px; border-radius: 5px;"><section style="font-size: 18px; color: #ffffff; text-align: justify;"><span style="letter-spacing: 0px;"><strong>你的睡眠可能被“吓跑”了</strong></span></section></section></section></section></section></section></section><p style="margin-bottom: 0px;"><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">沙发容易让人入睡的理由有很多：昏暗的光线、适宜的温度、电视或手机里传来的声音、沙发提供的恰到好处的包裹性…...最关键的是，</span><span style="font-size: 18px; color: #007aaa; font-weight: bold;">沙发不会像床给人“必须要睡着”的焦虑</span></span><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; color: #007aaa; font-weight: bold;">。</span></span></p></section><section style="text-align: center;"><img class="rich_pages wxw-img js_insertlocalimg" style="width: 100%;" src="https://pic.app.58cammp.com/FhYqkcIAjmahV5kF17JiOp09HpGE" /></section><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">这是一种焦虑来源。</span></span><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">当人们担心睡眠不足或入睡速度不够快时，就可能产生这种焦虑。</span></span></strong></p><p><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">如果工作压力很大，</span></span><strong><span style="font-size: 18px;">躺在床上很多</span></strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">事情不免会</span></span><strong><span style="font-size: 18px;">浮现在</span></strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">脑海，让你辗转反侧。如果入睡时间慢，会不自觉地</span></span><strong><span style="font-size: 18px;">担心睡眠质量，担心缺觉会让第二天的状态不好，然后更加焦虑。</span></strong></strong></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">一项调查发现，</span></span><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; color: #007aaa; font-weight: bold;">在有睡眠问题的人中，36%的人是因为担心睡不着而无法入睡</span></span></strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; color: #007aaa; font-weight: bold;">。</span><span style="font-size: 18px;">除了在床上睡不着，在办公室、电影院、公交车，甚至聚会场所都可能睡着。</span></span></p><section style="margin-bottom: 0px;"><section><section style="margin: 10px auto; display: flex; justify-content: flex-start;"><section style="display: flex; padding-top: 20px;"><section style="flex-shrink: 0; margin-right: -9px; z-index: 2;"><section style="font-size: 12px; letter-spacing: 1.5px; color: #ffffff; background-color: #ff0000; border-radius: 5px; padding: 3px 7px;"><strong>02</strong></section><section style="width: 11px; margin-right: auto; margin-left: auto;"></section></section><section style="margin-top: 13px;"><section style="background-color: #486fa9; padding: 5px 15px; border-radius: 5px;"><section style="font-size: 18px; color: #ffffff; text-align: justify;"><span style="letter-spacing: 0px;"><span style="letter-spacing: 0px;"><strong><span style="justify-content: flex-start; background-color: #486fa9; border-radius: 5px; font-size: 18px; color: #ffffff; text-align: justify; letter-spacing: 0px; font-weight: bold;"><span style="letter-spacing: 0px; font-weight: bold;"><br /></span></span></strong></span></span><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">一位睡眠医学家表示：</span></span><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">“人们能够从清醒和活跃的状态立刻切换到入睡的状态非常罕见。”</span></span></strong></p><section><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">对于大脑来说，</span></span><span style="text-indent: 2em; color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">两种状态的切换是一个很大的转变。</span></span><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">入睡时，大脑活动逐渐减慢，必须在身心都感到安全的情况下才能入睡。</span><span style="font-size: 18px; color: #ecf0f1; font-weight: bold;">如果存在焦虑和压力，就会变得入睡困难。</span><span style="font-size: 18px;">如果压力大，不仅影响入睡，</span><span style="font-size: 18px; color: #ecf0f1; font-weight: bold;">还容易在半夜醒来，让下一个阶段的入睡变得困难。</span></span></strong></section><section style="text-indent: 2em;"><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"> </span></strong></section><section style="text-align: center;"><img class="rich_pages wxw-img js_insertlocalimg" style="width: 100%;" src="https://pic.app.58cammp.com/FremNIpemMzzkQfmsRoI90VqoUNZ" /></section><section><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"> </span></strong></section><section><strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">午夜过后，大脑解决问题的能力会下降，但更容易发现新的问题。</span></span></strong><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">如果半夜醒来，很容易想起白天没做好的事，从而陷入恐慌和自责，</span></span><strong><span style="font-size: 18px;">让下一个阶段的入睡变得困难。</span></strong></section></section><section style="margin-bottom: 0px;"><section><section style="margin: 10px auto; display: flex; justify-content: flex-start;"><section style="display: flex; padding-top: 20px;"><section style="flex-shrink: 0; margin-right: -9px; z-index: 2;"><section style="font-size: 12px; letter-spacing: 1.5px; color: #ffffff; background-color: #ff0000; border-radius: 5px; padding: 3px 7px;"><strong>03</strong></section><section style="width: 11px; margin-right: auto; margin-left: auto;"></section></section><section style="margin-top: 13px;"><section style="background-color: #486fa9; padding: 5px 15px; border-radius: 5px;"><section style="font-size: 18px; color: #ffffff; text-align: justify;"><span style="letter-spacing: 0px;"><strong><span style="font-size: 18px;">如何培养好的睡眠？</span></strong></span></section></section></section></section></section></section></section><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; color: #ab1942; font-weight: bold;">1.制定“睡前仪式感”</span></span></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">试着给睡觉</span><span style="font-size: 18px; color: #ecf0f1; font-weight: bold;">增添一份仪式感，</span></span><span style="font-size: 18px; color: #ecf0f1; font-weight: bold;">让睡觉变成一种享受</span><span style="font-size: 18px;">。比如，睡前1小时放下手机、电脑等电子设备，换上舒适的睡衣，泡泡脚，让身体放松下来。然后闭上眼睛，用声音伴随入眠，可以是一段温馨的音乐，也可以是白噪音。</span></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; color: #ab1942; font-weight: bold;">2.试着“倒空思绪”</span></span></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">如果你总是因为“想太多”而难以入睡，可以设置一个时限，允许自己用10分钟思考这件事，时间一到就不再纠结；或者睡前把担忧记录下来，写下来的过程有助于帮你厘清思路、获得掌控感。</span></span></p><section style="text-align: center;"><img class="rich_pages wxw-img" style="width: 100%;" src="https://pic.app.58cammp.com/Fo9ov-X3YGTmv48KULvajBfOpW6I" /></section><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><br /></span><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; color: #ab1942; font-weight: bold;">3.培养见床就困的条件反射</span></span></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">睡前可以先在沙发、客厅等区域活动，等困了再上床睡觉。若躺了30分钟还是睡不着，可以离开床做一些有助放松的事情，等困了再躺回床上。通过反复训练，</span><span style="font-size: 18px; color: #ecf0f1; font-weight: bold;">培养床和睡眠之间的条件反射</span><span style="font-size: 18px;">。</span></span></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; color: #ab1942; font-weight: bold;">4.睡眠尽量规律</span></span></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">保证足够的睡眠时间，入睡和起床的时间尽可能规律，哪怕是周末，也不宜太晚起床。</span></span></p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px;">提醒：</span></span><span style="color: #ecf0f1; font-size: 17px; font-family: mp-quote, 'PingFang SC', system-ui, -apple-system, BlinkMacSystemFont, 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 18px; font-weight: bold;">如果你的睡眠障碍已经很严重了，甚至影响到日常生活，建议尽早就医。</span></span></p><p> </p><p><span style="color: rgba(0, 0, 0, 0.9); font-size: 17px; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; line-height: 1.6; letter-spacing: 0.034em; font-style: normal; font-weight: normal;"><span style="font-size: 16px;">来源：科普中国</span></span></p></section></section></section></section></section></section> <!----></div> 还是不困，我经营外卖店，简单点店名：二零一九，一个人经常24小时营业，碰到床就睡着 一般1-3点睡觉是常态， 哦哦哦 这个看个人喜好 心理作用 这报导告诉我们：沙发要买品质好的
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