摘要：早睡小帖士～1. 早上固定时间起床2. 起床后拉开窗帘见阳光。3. 按时吃早餐。4. 白天避免久坐，没事多动一动。5. 晚上睡前要避光（包括避手机）。参考文献[1] Markwald RR, Melanson EL, Smith MR, Higgins J,
原创 今晚一定早睡的 丁香医生这是不是你？深夜 12 点，躺在床上第 800 次发誓「再刷 5 分钟就睡」，一看时间：what！！！怎么就凌晨 1 点半了？？？手机屏幕的光映在脸上，越来越深的黑眼圈和浮肿的脸都在无声控诉：「朋友，说好的早点睡呢？」
早睡小帖士～1. 早上固定时间起床2. 起床后拉开窗帘见阳光。3. 按时吃早餐。4. 白天避免久坐，没事多动一动。5. 晚上睡前要避光（包括避手机）。参考文献[1] Markwald RR, Melanson EL, Smith MR, Higgins J, Perreault L, Eckel RH, Wright KP Jr. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proc Natl Acad Sci U S A. 2013 Apr 2;110(14):5695-700.[2] Daghlas I, Lane JM, Saxena R, Vetter C. Genetically Proxied Diurnal Preference, Sleep Timing, and Risk of Major Depressive Disorder. JAMA Psychiatry. 2021;78(8):903–910.[3] Knutson KL, von Schantz M. Associations between chronotype, morbidity and mortality in the UK Biobank cohort. Chronobiol Int. 2018 Aug;35(8):1045-1053.[4] Shan Z, Ma H, Xie M, Yan P, Guo Y, Bao W, Rong Y, Jackson CL, Hu FB, Liu L. Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies. Diabetes Care. 2015 Mar;38(3):529-37.[5] Tse LA, Wang C, Rangarajan S, Liu Z, Teo K, Yusufali A, Avezum Á, Wielgosz A, Rosengren A, Kruger IM, Chifamba J, Calik KBT, Yeates K, Zatonska K, AlHabib KF, Yusoff K, Kaur M, Ismail N, Seron P, Lopez-Jaramillo P, Poirier P, Gupta R, Khatib R, Kelishadi R, Lear SA, Choudhury T, Mohan V, Li W, Yusuf S. Timing and Length of Nocturnal Sleep and Daytime Napping and Associations With Obesity Types in High-, Middle-, and Low-Income Countries. JAMA Netw Open. 2021 Jun 1;4(6):e2113775.[6] Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial. JAMA Intern Med. 2022;182(4):365–374.[7] Al Khatib HK, Hall WL, Creedon A, Ooi E, Masri T, McGowan L, Harding SV, Darzi J, Pot GK. Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study. Am J Clin Nutr. 2018 Jan 1;107(1):43-53.[8] Daghlas I, Lane JM, Saxena R, Vetter C. Genetically Proxied Diurnal Preference, Sleep Timing, and Risk of Major Depressive Disorder. JAMA Psychiatry. 2021 Aug 1;78(8):903-910.[9] Ben Simon E, Rossi A, Harvey AG, Walker MP. Overanxious and underslept. Nat Hum Behav. 2020 Jan;4(1):100-110.[10] Nikbakhtian S, Reed AB, Obika BD, Morelli D, Cunningham AC, Aral M, Plans D. Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study. Eur Heart J Digit Health. 2021 Nov 9;2(4):658-666.[11] Knutson KL, von Schantz M. Associations between chronotype, morbidity and mortality in the UK Biobank cohort. Chronobiol Int. 2018 Aug;35(8):1045-1053.[12] Matsubara A, Deng G, Gong L, Chew E, Furue M, Xu Y, Fang B, Hakozaki T. Sleep Deprivation Increases Facial Skin Yellowness. J Clin Med. 2023 Jan 12;12(2):615.策划制作策划：奥布雷 | 监制：Feidi封面图来源：网络素材改编原标题：《早睡 1 小时，变化有多惊人？第一个就没想到》 来源：健康河北
免责声明：本站系转载，并不代表本网赞同其观点和对其真实性负责。如涉及作品内容、版权和其它问题，请在30日内与本站联系，我们将在第一时间删除内容!
