90. 夜猫子自救指南

本期，夜猫子小叶将和大家聊一聊有关生物钟 （Chronotype，或睡眠时型）的话题：哪些因素将决定我们是夜猫子？8h睡眠是最完美作息吗？为什么我们迟迟无法入睡？夜猫子如何调整作息？晚睡、咖啡和偏头痛又有什么关系？如果你也有类似的困扰，可不要错过这一期哦！封面来自网络，侵删欢迎投稿与合作 【本期主播】小叶【收听指南】00:24 什么是生物钟？都有哪些类型？01:49 遗传还是生活习惯：哪些因素影响着我们的生物钟？04:01 那些我们睡前放不下的手机05:35 生物钟与文化：生错时区可能比生错星座还惨！07:38 调整作息的实用小tips08:57 咖啡是救命稻草，还是偏头痛的导火索？【部分参考文献】Jones, S. E., Lane, J. M., Wood, A. R., et al. (2019). Genome-wide association analyses of chronotype in 697,828 individuals provides insights into circadian rhythms. Nature Communications, 10(1), 343.Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology, 16(2), 89–95.Ou, C., Lou, N. M., Maheshka, C., Shi, M., Takemura, K., Cheung, B., & Heine, S. J. (2025). Healthy sleep durations appear to vary across cultures. Proceedings of the National Academy of Sciences, 122(19), e2419269122. doi.orgRoenneberg, T., Wirz-Justice, A., & Merrow, M. (2003). Life between clocks: Daily temporal patterns of human chronotypes. Chronobiology International, 20(5), 731–750.

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