似乎每个人都知道睡觉很重要，一个人的一生中超过1/3以上的时间都在睡觉，众多科学研究表明，睡眠质量与人体健康有着密不可分的关系。似乎每个人都为睡眠困扰过，《中国睡眠研究报告2023》显示，目前中国有近3亿人存在失眠问题，还有许多人认为自己睡眠之后，并没有达到养精蓄锐的效果。似乎每过一段时间就有睡眠方式被讨论，前有某CEO建议年轻人少睡觉，后有北大博士建议睡1.5小时的倍数，还有中医讲的子时之前必须睡觉……这一期我们来聊聊有关睡眠的那些事，由于睡眠跟我们每个人息息相关，科学研究众多，本期我们讲的研究中是我们认为证据等级更高的研究，如果你有不同见解，欢迎在评论区留言。这一期我们大概聊了：先聊一聊自己的睡眠情况和状态到底睡多久合适？我们都知道睡少了不好，那睡多了对健康有好处吗？什么是黄金睡眠U型曲线？睡眠不足对健康有危害，它的作用机制是什么？不得不聊聊咖啡与睡眠咖啡提的“神”，是怎么来的？咖啡提神，终究需要我们“偿还” 也聊一聊喝酒与睡眠饮酒没有安全剂量，一滴都会危害健康最后分享一些我们各自的睡眠小妙招吧反向意念法助眠怎么操作？睡前真忍不住玩手机，怎么玩合适？什么睡眠姿势更合适？更多的小技巧大家也来分享一些吧。参考资料：Forthun I, Eliassen KER, Emberland KE and Bjorvatn B (2023) The association between selfreported sleep problems, infection, and antibiotic use in patients in general practice. Front. Psychiatry 14:1033034. doi: 10.3389/fpsyt.2023.1033034Alcorta, C. S., & Sosis, R. (2005). Ritual, emotion, and sacred symbols: The evolution of religion as an adaptive complex. Human Nature, 16, 323–359.Andre, C. J., Lovallo, V., & Spencer, R. (2021). The effects of bed sharing on sleep: From partners to pets. Sleep Health, 7(3), 314–323.Brody, S., & Krüger, T. H. (2006). The post-orgasmic prolactin increase following intercourse is greater than following masturbation and suggests greater satiety. Biological Psychology, 71(3), 312-315.Ellithorpe, M. E., Ulusoy, E., Eden, A., Hahn, L., Yang, C. L., & Tucker, R. M. (2022). The complicated impact of media use before bed on sleep: Results from a combination of objective EEG sleep measurement and media diaries. Journal of Sleep Research, e13551.Hofer, M. K., & Chen, F. S. (2020). The scent of a good night’s sleep: olfactory cues of a romantic partner improve sleep efficiency. Psychological Science, 31(4), 449-459.Kamphorst, B. A., Nauts, S., De Ridder, D., & Anderson, J. H. (2018). Too depleted to turn in: The relevance of end-of-the-day resource depletion for reducing bedtime procrastination. Frontiers in psychology, 9, 252.Lastella, M., O'Mullan, C., Paterson, J. L., & Reynolds, A. C. (2019). Sex and sleep: perceptions of sex as a sleep promoting behavior in the general adult population. Frontiers in public health, 33.Pereira, N., Naufel, M. F., Ribeiro, E. B., Tufik, S., & Hachul, H. (2020). Influence of dietary sources of melatonin on sleep quality: a review. Journal of food science, 85(1), 5-13.Pevzner, H. (2019).The New Science of Sleep. Psychology Today.Sella, E., Carbone, E., Toffalini, E., & Borella, E. (2020). Personality traits and sleep quality: The role of sleep-related beliefs. Personality and Individual Differences, 156, 109770.Sirois, F. M., Nauts, S., & Molnar, D. S. (2019). Self-compassion and bedtime procrastination: an emotion regulation perspective. Mindfulness, 10(3), 434-445.#song listCello Suite No. 1 in G Major, BWV 1007:I. Prélude - Janos StarkerHeartburn - Marco SfogliLove From Me - Johnson RodgieCarlos Gardel, Alfredo Le Pera: Por Una Cabeza - Martynas

Ask this episode

“What did the council decide on item 42?” — answered with the speaker and the moment.

Transcript

Related