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睡眠好不好,关键是效率!

2020-09-30 00:00:49梅斯医学
核心提示:近日,发表在《美国医学会杂志子刊》(JAMA Neurology)的一项研究显示,作为睡眠中最重要的阶段,快速眼动睡眠(REM)降低会增加死亡风险。

  JINRI,FABIAOZAI《MEIGUOYIXUEHUIZAZHIZIKAN》(JAMA Neurology)DEYIXIANGYANJIUXIANSHI,ZUOWEISHUIMIANZHONGZUIZHONGYAODEJIEDUAN,KUAISUYANDONGSHUIMIAN(REM)JIANGDIHUIZENGJIASIWANGFENGXIAN。

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  YANJIURENYUANJINYIBUFAXIAN,MrOSDUILIEZHONG,REMSHUIMIANSHIJIANMEISUODUAN5%SIWANGFENGXIANZENGJIA13%,XINXUEGUANXIANGGUANJIBINGSIWANGLVHEQITAFEISIWANGLVCHIXUCUNZAI,DANAIZHENGXIANGGUANSIWANGLVWUTONGJIXUEYIYI。ERZAIWSCDUILIEZHONG,REMSHUIMIANMEIJIANSHAO5%DUIQUANYINSIWANGLV、FEIXINXUEGUANJIBINGJIFEIAIZHENGXIANGGUANSIWANGLVJUNYOUXIANZHEYINGXIANG,RANERZAIXINXUEGUANJIBINGXIANGGUANSIWANGLVHEAIZHENGXIANGGUANSIWANGLVJUNZENGJIA13%。ZHIDEZHUYIDESHI,ZONGHEPINGJIALIANGGEDUILIELAISHUO,REMSHUIMIANSHIJIANBUZU15%DESIWANGLVHUIGENGGAO。

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  RUJIN,SUIZHESHENGHUOJIEZOUDEJIAKUAI,SHENGHUOYALIDEZENGDA,YUELAIYUEDUODERENCHUXIANLESHUIMIANWENTI。JUSHIJIEWEISHENGZUZHI(WHO)SHUJUXIANSHI,QUANQIU27%DERENCUNZAISHUIMIANWENTI,YEJIUSHISHUOMEI3GERENJIUYOUYIGERENSHUIBUHAOJUE。ZHONGGUOQINGKUANGYEBINGBULEGUAN,ZUIXINYANJIUSHUJUXIANSHI,ZHONGGUOHUANGELEISHUIMIANZHANGAIDERENQUNZHANBIGAODA38.2%,PINGJUNSHUIMIANSHIZHANGWEI6.5XIAOSHI。DUOXIANGYANJIUXIANSHI,SHUIMIANWENTIKEDAOZHIZHUDUOSHENTIJIBINGHEXINLIJIBING,BIRUXINXUEGUANJIBING,DAIXIEYICHANG,GAOXUEYA,RENZHIGONGNENGXIAJIANGYIJIGEZHONGJINGSHENSHANGDEJIBING。

  JINRI,KANDENGZAI《SHUIMIANYIXUE》(Sleep Medicine)DEYIXIANGYANJIU,YANJIURENYUANTONGGUODUINIANLINGZAI45SUI-85SUI30011MINGCANYUZHEDEJIANKANGSHUJUJINXINGFENXI,SHUIMIANZHILIANGHESHIJIANZHANGDUANYUDUOZHONGMANXINGJIBINGDEFASHENGFENGXIANXIANGGUAN。

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  CIWAI,FABIAOZAI《SHUIMIAN》(Sleep)ZAZHIDEYIXIANGRIJIYANJIUXIANSHI,SHUIMIANBUZUGENGRONGYICHANSHENGFENNUQINGXU,ERSHUIMIANLIANGHAODERENGENGNENGSHIYINGZAOYIN,FENNUQINGXUHUIJIANSHAO。

  GAIXIANGYANJIU,YANJIURENYUANJILULE202MINGDAXUESHENGGUOQU1GEYUEDEMEIRIXINGWEIXIGUAN,BAOKUOSHUIMIANZHILIANG、RICHANGYALIHEQINGXUFANYING,JINERTONGGUOCIJIXINGZAOYINDUICANYUZHEDEFENNUCHENGDUJINXINGPINGGU。YANJIUJIEGUOXIANSHI,YUPINGSHIXIANGBI,SHUIMIANBUZUDEREN(SHUIMIANSHIJIANXIAOYU5XIAOSHI)ZAIJIEXIALAIDEJITIANCHANSHENGGENGDUODEFENNUQINGXU。SHUIMIANLIANGHAODEREN,GENGRONGYISHIYINGZAOYIN,CHANSHENGDEFENNUQINGXUHEFUMIANQINGXUJIAOSHAO。YANJIURENYUANJINYIBUJIESHIGUANCHADAO,JISHISHIXIAOCHULEFUMIANQINGXUDEYINGXIANG,SHUIMIANBUZUDUIFENNUQINGXUDEYINGXIANGYIRANCUNZAI。

  SHUIMIANZUOWEIZHONGYAODEJIANKANGZHIBIAO,GAOZHILIANGDESHUIMIANDUIJITIJIANKANGFEICHANGYOUYI,RANERYAODADAOGAOZHILIANGDESHUIMIANBINGFEIYISHI。NEIME,HAODESHUIMIANBIAOZHUNSHISHENME,YIJUESHUIJUETIANLIANG?HAISHIYIAIZHENTOUJIUSHUIZHE?....QISHI,PINGGUSHUIMIANHAOBUHAO,SHUIMIANXIAOLVSHIGUANJIAN。

  SHUIMIANXIAOLVDEDINGYIFEICHANGJIANDAN,SHUIMIANXIAOLV = SHUIMIANSHIJIAN / ZAICHUANGSHANGDESHIJIAN。RUGUOSHUIMIANXIAOLVZAI85% YISHANGSHUYUZHENGCHANG,DADAO90%JIUYIJINGSHIHENHAOLE。FABIAOZAI《SHUIMIAN》(Sleep)ZAZHIDEYIXIANGYANJIUZHENGSHI,ZHANGSHIJIANTANGZAICHUANGSHANGSHISHIMIANDEZHONGYAOYINSUZHIYI。JIANSHAOZAICHUANGSHANGDESHIJIANHUOXUSHIZHILIAOMANXINGSHIMIANDEYIZHONGYOUXIAOFANGFA。

  RUGUOXIANGYAOTIGAOSHUIMIANXIAOLV,SHOUXIANYAOBAOZHENGSHUIMIANSHIJIAN。MEIGUOGUOJIASHUIMIANJIJINHUI(National Sleep Foundation)JICHULEMEIGENIANLINGSUOXUDESHUIMIANSHIJIAN:

  XINSHENGER(0~3GEYUE)SHUIMIANSHIJIANWEI14~17 XIAOSHI/TIAN;

  YINGER(4~11GEYUE)SHUIMIANSHIJIANWEI12~15 XIAOSHI/TIAN;

  YOUER(1~2SUI)SHUIMIANSHIJIANWEI11~14 XIAOSHI/TIAN;

  XUELINGQIANERTONG(3~5SUI)SHUIMIANSHIJIANWEI10~13 XIAOSHI/TIAN;

  XUELINGERTONG(6~13SUI)SHUIMIANSHIJIANWEI9~11 XIAOSHI/TIAN;

  QINGSHAONIAN(14~17SUI)SHUIMIANSHIJIANWEI8~10 XIAOSHI/TIAN;

  NIANQINGREN(18~25SUI)SHUIMIANSHIJIANWEI7~9 XIAOSHI/TIAN;

  CHENGNIANREN(26~64SUI)SHUIMIANSHIJIANWEI7~9 XIAOSHI/TIAN;

  LAONIANREN(65SUIYISHANG)SHUIMIANSHIJIANWEI7~8 XIAOSHI/TIAN。

  DANGRAN,SHUIMIANSHIZHANGBINGBUSHIGAOZHILIANGSHUIMIANDEJUEDUIYINSU,YOUXIERENMEITIANZHISHUI4GEXIAOSHI,JIUNENGMANXUEFUHUO,ERYOUXIERENSHUI9GEXIAOSHICAINENGJINGSHENBAOMANYIZHENGTIAN。YINCI,SHUIMIANSHIZHANGYEXUYAOYINRENERYI。SHUIMIANHAOBUHAO,SHENDUSHUIMIANSHIZHANG,WAIJIEHUANJINGYIJISHENGHUOFANGSHIYETONGYANGYINGXIANGZHERENLEIDESHUIMIAN。

  SHENDUSHUIMIANSHIZHANG:KEXUEJIAMENJIANGSHUIMIANFENWEIKUAISUYANDONGSHUIMIAN(REM)HEMANBOSHUIMIAN,REMSHIDANAOHUOYUE、RONGYIZUOMENGDEJIEDUAN。RUOREMJIEDUANSHUIMIANSHIZHANGJIANSHAO,ZEDUISHENTIHEXINLIJIANKANGDOUHUICHANSHENGYINGXIANG。JUSHUJUXIANSHI,YINGERDESHUIMIANSHIJIANLIYOU50%SHIREMSHUIMIANSHIJIAN,CHENGNIANRENYIBANZAI20%DAO25%。ERMANBOSHUIMIANYECHENGWEISHENDUSHUIMIAN,GAIJIEDUANSHENTIJINRUFANGSONGZHUANGTAI,HUXIBIANDEYOUGUILV,DANAODUIWAIJIECIJIDEFANYINGJIANRUO,ERQIESHIFANGCHUGENGDUODESHENGZHANGJISU,CUJINZUZHISHENGZHANGHEJIROUXIUFU,YINCISHENDUSHUIMIANTONGYANGZHONGYAO;

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  XUANZEYOUZHIDECHUANGSHANGYONGPIN:WEILEGENGHAODESHUIMIAN,XUANYONGSHUSHIDECHUANGDIAN,BINGPEIBEIYOUZHIDEZHENTOUHECHUANGSHANGYONGPIN;

  JIANSHAOKAFEIYINSHERULIANG: KAFEI,CHAHESUDASHUISHISHIJIESHANGZUISHOUHUANYINGDEYINLIAOZHIYI。HENDUORENXIANGLIYONGKAFEIYINLAIKEFUBAITIANDESHISHUI,DANSHIZHEIZHONGFANGFASHIBUKECHIXUDE,HUIDAOZHIZHANGQISHUIMIANBUZU。WEIBIMIANZHEIZHONGQINGKUANG,QINGZHUYIKAFEIYINDESHERULIANG,BINGBIWANSHANGYINYONG;

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  ZHUYIJIUJINGDESHERU:JIUJINGHUIYINQISHISHUI,YINCIRENMENREZHONGYUSHUIQIANLAIYIBEI。BUXINGDESHI,JIUJINGHUIYIJIANGDISHUIMIANZHILIANG。YINCI,ZUIHAOZAIRUSHUIQIANBIMIANYINJIU。

  LINGWAI,WEILEYANGCHENGLIANGHAODESHUIMIANXIGUAN,KEYIMEITIANDOUJIANCHIXIANGTONGDESHUIMIANSHIJIANBIAO,JISHIZAIZHOUMOYESHIRUCI。SHUIJUEQIAN,GUANBISHOUJIHEBIJIBENDIANNAODENGDIANZI。

  ZONGSHANGSUOSHU,RENLEIDAODIXUYAODUOSHAOSHUIMIANHUOXUYINRENERYI,DANLEIJISHUIMIANZHAIWUXIANRANSHIDUISHENTIDEYIZHONGCUICAN。RENDEYISHENGZHONGYOUHENDUOSHIJIANSHIZAISHUIMIANZHONGDUGUO,WEILEGENGJIANKANGDEHUOZHE,BUGUANZAIMANG,DOUYAOJIZIJIDUOLIUYIXIESHUIJUESHIJIAN,CHONGZUDESHUIMIANCAINENGBAOZHENGLIANGHAODEGONGZUOHESHENGHUO。

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