睡了=沒睡！這個睡前的垃圾行爲，很多人天天都在做
人類的習慣改變和建立都是很線性的
比如
看到書會犯困
看到外面寒風會發冷
但人類又改變了一些習慣的空間
比如看着喫播抑制食慾
比如.......
待在臥室裏，躺在牀上，但不睡覺
久而久之
臥室 - 牀 - 睡眠的線性連接被打破了
這中間湧入了無數個其他的連接
現在的臥室可以用於刷視頻、追劇、看小說、喫飯
唯有睡眠
被推在所有的事情後面
請把臥室還給睡眠
請打造一個只屬於睡眠的房間
請想到臥室的時候就想到睡覺
把睡眠往前推一把
也許
你會睡得更好一點～
️
本文審覈專家
參考文獻
[1]中國睡眠研究會. (2020). 2020中國睡眠指數報告 [Report]. 中國睡眠研究會.
[2]Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
[3]]Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001
[4]Harding, E. C., Franks, N. P., & Wisden, W. (2019). The temperature dependence of sleep. Frontiers in Neuroscience, 13, 336. https://doi.org/10.3389/fnins.2019.00336
[5]Basner, M., Babisch, W., Davis, A., Brink, M., Clark, C., Janssen, S., & Stansfeld, S. (2014). Auditory and non-auditory effects of noise on health. The Lancet, 383(9925), 1325–1332. https://doi.org/10.1016/S0140-6736(13)61613-X
[6]M., Müller, U., & Elmenhorst, E. M. (2011). Single and combined effects of air, road, and rail traffic noise on sleep and recuperation. Sleep, 34(1), 11–23. https://doi.org/10.1093/sleep/34.1.11
[7]Hale, L., Kirschen, G. W., LeBourgeois, M. K., Gradisar, M., Garrison, M. M., Montgomery-Downs, H., Kirschen, H., McHale, S. M., Chang, A. M., & Buxton, O. M. (2018). Youth screen media habits and sleep: Sleep-friendly screen behavior recommendations for clinicians, educators, and parents. Child and Adolescent Psychiatric Clinics of North America, 27(2), 229–245.
[8]Vidal, P., Marti-Soler, H., Andries, D., Tobback, N., Mooser, V., Preisig, M., Malhotra, A., Waeber, G., Vollenweider, P., Tafti, M., & Haba-Rubio, J. (2015). Prevalence of sleep-disordered breathing in the general population: The HypnoLaus study. The Lancet Respiratory Medicine, 3(4), 310–318.
[9]Chow, C. M., Shin, M., Mahar, T. J., Halaki, M., & Ireland, A. (2019). The impact of sleepwear fiber type on sleep quality under warm ambient conditions. Nature and Science of Sleep, 11, 167–178. https://doi.org/10.2147/NSS.S209116
[10]Shin, M., Halaki, M., Swan, P., Ireland, A., & Chow, C. M. (2016). The effects of fabric for sleepwear and bedding on sleep at ambient temperatures of 17°C and 22°C. Nature and Science of Sleep, 8, 121–131. https://doi.org/10.2147/NSS.S100271
[11]Ekholm, B., Spira, J., & Hassler, M. (2020). Effects of weighted chain blankets on insomnia and sleep-related daytime symptoms among adults with insomnia disorder: A randomized clinical trial. Journal of Clinical Sleep Medicine, 16(9), 1567–1574. https://doi.org/10.5664/jcsm.8636
策劃製作
策劃：塔蓋 | 監製：Feidi、王姐
插圖：丁香設計團隊 | 封面圖來源：站酷海洛
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