保健 - 第99期 - page 58
58
專題探索
ึနᄣ̋fϓɛٙ
REM
݊
20
~
30
ʱᙒd
NREM
ߒ
40
~
50
ʱᙒfӊૉ
ߒ
Ϟ
4
~
5
ࡈ
մಂfҞਗွे̙
˸Ⴍ݊ɓ၇໘ٙွे{໘І˴ʈЪಂd̴ίආ
Бٝᗆձাኳٙ
ܔ
Ꮶeኪ୦ٙႩٝeԫ
ي
ٙкᓙe
Ԓʿ໘ٙ೯࢝ձ
ࡌ
ూfҞਗွेʕٙ໘
ݺ
ਗ
˷ձ፴ࣛɓᅵ
ݺ
ᚔdШ˸̮ٙ༶ਗग़ࡡ
ึաՑҵՓdΪϤ̥ঐlsආБଢ༶ਗf
ڢ
Ҟ
ਗွेʱ
މ
4
ࡈ
ච
ݬ
dୋ
1
e
2
ච
ݬ
݊ίऊৰह௶dୋ
3
e
4
ච
ݬ
ίЪ
ࡌ
ూԒʈЪdνਿΪ
ࡌ
ూഃfν
ɪ
ࠑ
ွेഐʍᓔॎᕸdఱึᅂᚤွेሯඎf
睡眠是生命活動所必需
ွे݊ɛ
ݺ
ɢʘ๕d݊
ܨ
ూၚɢ
ה
̀ცٙ;ࢹf
ʔස݊
މ
ə;Ԓdһ݊
މ
ə;ːᜳf̴ʔШ
̙˸৷ɛе
ޥ
̌ঐdᒔ̙
ڮ
ආ͛
೯ڗ
ԃdԨϞ
пཫԣᐖसfஷཀွेϞпৰಞवί໘ʕٙ
ग़ሯձεቱٙ
ڦ
ࢹf
Ϟྫྷٙွेһ݊ੰٙᅺႦfਂྫྷ༰εٙɛd
lzึପ͛ɽඎළे㹻dᜫɛַϋूྪf
ޟ
ჿ݊
ྫྷkྫྷ݊ွेཀʕପ͛ٙdҪҢ
ࡁ
lze໘lzᎷ
πٙ၇
ڦ
ࢹձ˪
ݬ
ආБଡ଼Υdପ͛ٙɓ၇จྤf
ה
ፗ˚Ϟ
ܠה
dցϞ
ה
ྫྷfί
REM
ࣛd
80%
ٙዚึ
ே݊МϞྫྷྤٙfί
NREM
ۆ
Ϟ
20%
МϞྫྷྤfν፴
Ը
ܦ
λஈ
REM
ʕdఱึɽ฿াІʉ
ה
ਂٙྫྷf
睡眠障礙
ွेၾᙂ፴̻ٙፅॎᕸࣛdఱึପ͛ွेღ
ᖟfତٝွेღᖟᗫٙशषε༺
80
ቱ၇dவ༁ଫ
ሔɓɨ̰ेसձෘွसf
̰ेस
̰ेस
(insomnia)
ܸ݊ွे઼ٙਗձၪܵପ͛ღᖟd
ΪϤኬ
ߧ
ွेٙሯඎʔঐတԑԒ͍੬ც
ࠅ
ٙɓ၇
ً
ر
dɦ၈ɝွձၪܵွेღᖟf̰ेஷ੬
ڌ
ତ
މ
ɝွѢᗭdֻֻ൴ཀ
30
ʱᙒeွेᓙᓙᚃᚃe੬
ਂኘྫྷeွेʔଉeϘ፴d፴
ܝ
ᗭ˸Ύϣɝွfᐼ
ٙွेࣛගˇ
6
ࡈ
ʃࣛf፴
ܝ
ʔቇeၚग़ʔࣈ
א
ह
˶ഃfᅲࣛග̰ٙेdཀ࿁˚੬͛
ݺ
˙όٙሜ
ືdу̙
ܨ
ూdʔ̙ᒓ˸Ⴉ
މ
̰݊ेसf̰ेसٙ
ϓΪ
ܘ
εfԒٙࡡΪձːଣɪٙࡡΪѩϞ̙ঐኬ
ߧ
̰ेसf
ෘွस
ෘွɰ݊ɓ၇ွेღᖟसfෘွܸ݊ૉගွᙂʉ
ွԑədͣ˂ᒔซွd Ͼ˲છՓʔəІʉٙɓ၇ष
࿒ତfϓϋɛӊ˂ွ
7
~
9
ʃࣛఱԑd൴ཀəఱ
จբԒ̈əਪᕚfွेࣛගཀ
ڗ
dึኬ
ߧ
͛
ݺ
ሯ
ඎٙɨࠥdɰึϞႩٝ̌ঐ˙ࠦٙҷᜊd
ڌ
ତ
މ
া
ኳಯৗd
ܠ
ၪঐɢɨࠥdኪ୦อԫ
ي
ঐɢࠥЭfᒔ
ᅂᚤ
ߞ
૰ٙʱ
ؤ
dˏৎ
ߞ
षഃf
睡眠的保健
ွेɛɛேึdШွेሯඎ
ۍ
ϞᎴΕʘʱdঐщ߅
ኪွेdٜટᅂᚤԒੰfࠦ࿁ွेٙ
ڭ
ਪ
ᕚdᔼኪ
ޢ
ᒱ್ᒔίʔᓙઞ॰dШɰ՟ʔˇ
ᗆfԷν࿁νО͍ᆽႩᗆွेٙࠠ
ࠅ
dνОቮϓ
Ԅλٙွे୦࿕dνО
ڭ
ᗇွेٙሯඎഃਪᕚdਖ਼
ࡁ
ேϞʔˇਖ਼
ژ
ٙሞ
ࠑ
dତՉ
٫ࠅ
ΐɨdԶɽ
ਞϽf
࿁ွेٙࠠ
ࠅ
ࠅ
Ϟ͍ᆽٙႩᗆ
ွेʔස݊
މ
ə;Ԓᠧdһ݊
މ
ə;ːᜳf͍
੬ٙွे͍੬ɛɽεᅰίɪґ
ܝ
30
ʱᙒ˸lz
ک
̙ɝ
ွd˲ܵᚃ
4
~
10
ࡈ
ʃࣛf፴
ܝ
ၚग़ଗлd
࠴ۊ
ᄣfШ߰༾ՑɝွѢᗭeϘ፴e੬ৎցeኘྫྷe
͂ᓇe
ޟ
Їွेʕխіᅲ৾ഃତd˸Їૉɪʔ
Ց
ܘ
λ;ࢹࣛd߰
ڗ
ࣛගӚϞᇠ༆d
ک
Ꮠᙆઑ݊
щઃɪွेღᖟशषdᏐʿϘӋᔼfʔ
ࠅ
ᜫਅ್ٙ
̰ेᜊϓ࿔̰ेसdᄣ̋
ط
ᐕٙᗭ
ܓ
fွेʔԑ
ึΚੰdึ̈ତࢵฑeҵᝨeงඔഃၚग़
ღᖟeᘌࠠࣛᒔึˏ
ߧ
ʕࠬe٭
ߛ
e৷АᏀeጟ҇
षeԪᐖഃशषf
ቮϓԄλٙွे୦࿕
1.
ڭ
ᚐ͛
ي
ᙒ͍ٙ੬༶ᔷ
͛
ي
ٙЪࢹɓছேϞ
ה
ፗٙ˚ց
ܛ
dу
ה
ፗ͛
ي
ᙒdவ
ࡈ
ܛ
߰
݊աՑॎᕸdఱึᅂᚤွेd
ה
˸
ࠅ
ቮϓЪࢹϞ
ࣛٙ୦࿕f
2.
ᐄிଣซٙွेᐑྤ
௰܃ٶ
λঐჃᕎኛࠪeష
࢛f
܃ٶ
Ѝሜ
ݓࠅ
ձd̺҅
ࠅ
Υଣf
܃ٶ
ʔ֝ᓖ
׳ၠЍಔ
ي
d͟ցගಔ
ي
խіЪ͜ସdึᙑ
׳̈༰εٙɚःʷ၁f᐀
ܓ
ձ
ࠅܓ
Υቇdஷ੬
Ⴉ
௰މ
ቇΥွेٙᐑྤ
ܓ
݊
21
Ċ
~
24
Ċd௰λ
1...,48,49,50,51,52,53,54,55,56,57
59,60,61,62,63,64,65,66,67,68,...84