{"id":34546,"date":"2019-10-30T00:49:37","date_gmt":"2019-10-29T16:49:37","guid":{"rendered":"https:\/\/case.ntu.edu.tw\/blog\/?p=34546"},"modified":"2019-10-18T12:23:18","modified_gmt":"2019-10-18T04:23:18","slug":"%e6%b4%97%e6%be%a1%e5%8a%a9%e7%9c%a0%e6%99%82%e9%96%93%e6%ba%ab%e5%ba%a6%e9%83%bd%e9%87%8d%e8%a6%81","status":"publish","type":"post","link":"https:\/\/case.ntu.edu.tw\/blog\/?p=34546","title":{"rendered":"\u6d17\u6fa1\u52a9\u7720\u6642\u9593\u6eab\u5ea6\u90fd\u91cd\u8981"},"content":{"rendered":"<p><span style=\"color: #333399;\"><strong>\u4f60\u662f\u5426\u7d93\u5e38\u65e9\u6668\u9192\u4f86\u89ba\u5f97\u9084\u6c92\u7761\u98fd\uff0c\u767d\u5929\u4e0a\u5b78\u3001\u5de5\u4f5c\u660f\u660f\u6c89\u6c89\uff0c\u5982\u679c\u52a0\u4e0a\u6709\u4e0d\u6613\u5165\u7761\u3001\u591a\u5728\u534a\u591c\u9192\u4f86\u3001\u9192\u4f86\u5f8c\u4e0d\u6613\u518d\u7761\u8457\u7b49\u5176\u4e2d\u4e00\u9805\uff0c\u90a3\u9ebc\u53ef\u80fd\u6709\u7761\u7720\u554f\u984c\u9700\u8981\u63d0\u9ad8\u8b66\u89ba\u3002<\/strong><\/span><\/p>\n<figure id=\"attachment_34553\" aria-describedby=\"caption-attachment-34553\" style=\"width: 450px\" class=\"wp-caption alignleft\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-34553\" src=\"http:\/\/case.ntu.edu.tw\/blog\/wp-content\/uploads\/2019\/10\/woman-2197947_960_720.jpg\" alt=\"\" width=\"450\" height=\"300\" srcset=\"https:\/\/case.ntu.edu.tw\/blog\/wp-content\/uploads\/2019\/10\/woman-2197947_960_720.jpg 960w, https:\/\/case.ntu.edu.tw\/blog\/wp-content\/uploads\/2019\/10\/woman-2197947_960_720-300x200.jpg 300w, https:\/\/case.ntu.edu.tw\/blog\/wp-content\/uploads\/2019\/10\/woman-2197947_960_720-768x512.jpg 768w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><figcaption id=\"caption-attachment-34553\" class=\"wp-caption-text\">\u5716\u7247\u51fa\u8655 @pixabay<\/figcaption><\/figure>\n<p><strong>\u64b0\u6587\uff5c\u9673\u6566\u7406<\/strong><\/p>\n<p><strong><span style=\"color: #008080;\">\u25cf\u7761\u7720\u554f\u984c\u52ff\u8f15\u4e4e<\/span><\/strong><\/p>\n<p>\u4f60\u662f\u5426\u7d93\u5e38\u65e9\u6668\u9192\u4f86\u89ba\u5f97\u9084\u6c92\u7761\u98fd\uff0c\u767d\u5929\u4e0a\u5b78\u3001\u5de5\u4f5c\u660f\u660f\u6c89\u6c89\uff0c\u5982\u679c\u52a0\u4e0a\u6709\u4e0d\u6613\u5165\u7761\u3001\u591a\u5728\u534a\u591c\u9192\u4f86\u3001\u9192\u4f86\u5f8c\u4e0d\u6613\u518d\u7761\u8457\u7b49\u5176\u4e2d\u4e00\u9805\uff0c\u90a3\u9ebc\u53ef\u80fd\u6709\u7761\u7720\u554f\u984c\u9700\u8981\u63d0\u9ad8\u8b66\u89ba\u3002\u7761\u5f97\u4e0d\u597d\u4e0d\u898b\u5f97\u5c31\u662f\u5931\u7720\uff0c\u4e00\u822c\u4eba\u6240\u719f\u77e5\u7684\u5931\u7720\u53ea\u662f\u7761\u7720\u969c\u7919\u5176\u4e2d\u4e00\u985e\uff0c\u5176\u4ed6\u9084\u6709\u7761\u7720\u4e2d\u6b62\u75c7\u5019\u7fa4\u3001\u7761\u7720\u6e05\u9192\u9031\u671f\u6df7\u4e82\u7b49\u3002\u5225\u5c0f\u770b\u7761\u7720\u7684\u529f\u7528\uff0c\u7761\u7720\u8b93\u5b78\u7fd2\u3001\u8a18\u61b6\u4e8b\u534a\u529f\u500d\uff0c\u7761\u7720\u9664\u4e86\u5e6b\u52a9\u5927\u8166\u6e96\u5099\u5b78\u7fd2\u5f62\u6210\u65b0\u8a18\u61b6\uff0c\u4e5f\u8b93\u5b78\u7fd2\u5f8c\u8a18\u61b6\u66f4\u70ba\u7262\u56fa\u3001\u907f\u514d\u907a\u5fd8\u3002<\/p>\n<p>\u5931\u7720\u662f\u5c0d\u81ea\u5df1\u7761\u7720\u72c0\u614b\u4e0d\u6eff\u610f\uff0c\u6216\u8005\u6709\u5165\u7761\u56f0\u96e3\u3001\u7761\u7720\u4e2d\u65b7\u3001\u6e05\u6668\u65e9\u9192\u7b49\u60c5\u5f62\uff0c\u6309\u7167\u767c\u751f\u539f\u56e0\u53ef\u5206\u6210\u6b21\u767c\u6027\u5931\u7720\u4e5f\u5c31\u662f\u56e0\u8eab\u9ad4\u3001\u7cbe\u795e\u75be\u75c5\u4e0d\u9069\u6216\u662f\u670d\u7528\u85e5\u7269\u7684\u526f\u4f5c\u7528\u9020\u6210\u7761\u7720\u554f\u984c\uff1b\u539f\u767c\u6027\u5931\u7720\u5247\u662f\u5728\u6c92\u6709\u8eab\u9ad4\u3001\u7cbe\u795e\u75be\u75c5\u548c\u670d\u7528\u85e5\u7269\u4e0b\u4ecd\u7136\u6709\u5931\u7720\u554f\u984c\u3002\u5176\u4ed6\u9020\u6210\u5931\u7720\u539f\u56e0\u50cf\u662f\u751f\u7406\u56e0\u7d20\u5982\u5973\u6027\u66f4\u5e74\u671f\u3001\u5287\u70c8\u904b\u52d5\u3001\u98e2\u9913\u3001\u559d\u8336\u3001\u559d\u5496\u5561\u3001\u5403\u5bb5\u591c\u3001\u7cbe\u795e\u4ea2\u596e\u3001\u751f\u6c23\u7b49\uff0c\u9084\u6709\u7761\u7720\u74b0\u5883\u5982\u81e5\u5ba4\u662f\u5426\u5b89\u975c\u3001\u5e8a\u92ea\u5927\u5c0f\u3001\u8edf\u786c\u5ea6\u3001\u6795\u982d\u3001\u68c9\u88ab\u7b49\u3002<\/p>\n<p>\u85e5\u5e2b\u516c\u6703\u6307\u51fa\u81fa\u7063\u93ae\u975c\u5b89\u7720\u85e5\u8655\u65b9\u91cf\u662f\u4e9e\u6d32\u7b2c\u4e00\u9ad8\uff0c2016\u5e74\u7d04\u6709412\u842c\u4eba\uff0c\u5230\u4e862018\u5e74\u6210\u9577\u70ba426\u842c\u4eba\uff0c\u5c07\u8fd1\u6bcf\u4e94\u4eba\u4e2d\u5c31\u6709\u4e00\u4eba\u670d\u7528\u5b89\u7720\u85e5\uff1b\u5b89\u7720\u85e5\u7269\u4f7f\u7528\u91cf\u5f9e2016\u5e748.53\u5104\u9846\u6210\u9577\u52302018\u5e74\u76849.18\u5104\u9846\uff0c\u7761\u7720\u554f\u984c\u5df2\u6210\u81fa\u7063\u6c11\u773e\u5065\u5eb7\u96b1\u6182\u3002\u7136\u800c\u670d\u7528\u5b89\u7720\u85e5\u6709\u8a31\u591a\u526f\u4f5c\u7528\u5982\u982d\u660f\u3001\u982d\u75db\u3001\u80c3\u8178\u4e0d\u9069\u3001\u77ed\u66ab\u5931\u61b6\u3001\u5922\u904a\u3001\u55dc\u7761\u3001\u589e\u52a0\u809d\u81df\u4ee3\u8b1d\u8ca0\u64d4\u7b49\u3002\u9664\u4e86\u63a5\u53d7\u6aa2\u67e5\u78ba\u8a8d\u7761\u7720\u969c\u7919\u7684\u539f\u56e0\uff0c\u627e\u51fa\u6709\u52a9\u7720\u6548\u679c\u66ff\u4ee3\u7642\u6cd5\u523b\u4e0d\u5bb9\u7de9\u3002<\/p>\n<p><strong><span style=\"color: #008080;\">\u25cf\u6d17\u6fa1\u52a9\u7720\u6709\u5b78\u554f<\/span><\/strong><\/p>\n<p>\u7f8e\u570b\u5fb7\u5dde\u5927\u5b78\u5967\u65af\u6c40\u5206\u6821\u79d1\u514b\u96f7\u723e\u5de5\u7a0b\u5b78\u9662\u6e96\u535a\u58eb Shahab Haghayegh \u548c\u7814\u7a76\u5718\u968a\u767c\u73fe\u7814\u7a76\u4ee5\u6c34\u63d0\u9ad8\u9ad4\u6eab\u4f86\u6539\u5584\u7761\u7720\u76f8\u95dc\u6587\u737b\u4e2d\uff0c\u4e0d\u540c\u65b9\u6cd5\u5f97\u5230\u7d50\u8ad6\u5357\u8f45\u5317\u8f4d\u3002\u60f3\u8981\u78ba\u5b9a\u9019\u4e9b\u7814\u7a76\u4e2d\u53d7\u8a66\u8005\u7761\u7720\u662f\u5426\u771f\u7684\u5f97\u5230\u6539\u5584\uff0c\u5c31\u662f\u5118\u53ef\u80fd\u6536\u96c6\u76f8\u95dc\u6587\u737b\u3001\u6578\u64da\uff0c\u7528\u65b0\u65b9\u6cd5\u4f86\u5206\u6790\u7814\u7a76\u3002\u7814\u7a76\u5718\u968a\u8207\u5357\u52a0\u5dde\u5927\u5b78\u3001\u5fb7\u5dde\u5927\u5b78\u4f11\u58eb\u9813\u5065\u5eb7\u79d1\u5b78\u4e2d\u5fc3\u5408\u4f5c\uff0c\u57285322\u7bc7\u6587\u737b\u8cc7\u6599\u4e2d\u7be9\u9078\u51fa\u5341\u4e03\u7bc7\u7814\u7a76\u7b26\u5408\u689d\u4ef6\uff0c\u5176\u4e2d\u53ea\u6709\u5341\u4e09\u7bc7\u63d0\u4f9b\u53ef\u6bd4\u8f03\u7684\u91cf\u5316\u6578\u64da\uff0c\u4fbf\u9032\u4e00\u6b65\u5206\u6790\u8cc7\u6599\u7814\u7a76\u4ee5\u6d17\u6fa1\u63d0\u9ad8\u9ad4\u6eab\u5c0d\u7761\u7720\u5f71\u97ff\u3002<\/p>\n<p>\u4ed6\u5011\u5217\u51fa\u8a55\u4f30\u7761\u7720\u7684\u9805\u76ee\u6709\u7761\u7720\u6f5b\u4f0f\u671f (sleep onset latency)\uff1a\u5f9e\u6e05\u9192\u5230\u7761\u8457\u6240\u9700\u6642\u9593\u3001\u7e3d\u7761\u7720\u6642\u9593 (total sleep time) \u3001\u7761\u7720\u6548\u7387 (sleep efficiency)\uff1a\u771f\u6b63\u7761\u7720\u6642\u9593\u5360\u5168\u90e8\u8eba\u5728\u5e8a\u4e0a\u6642\u9593\u7684\u767e\u5206\u6bd4\u3001\u6162\u6ce2\u7761\u7720 (slow wave sleep)\uff1a\u6df1\u5ea6\u7761\u7720\u3001\u7761\u7720\u54c1\u8cea (subjective sleep quality)\u3002\u7814\u7a76\u5718\u968a\u767c\u73fe\u7761\u524d\u6d17\u6fa1\u6700\u4f73\u6c34\u6eab\u5728\u651d\u6c0f40- 42.5\u5ea6\uff0c\u53ef\u4f7f\u7761\u7720\u54c1\u8cea\u8b8a\u5f97\u66f4\u597d\u3002\u7761\u524d\u4e00\u5230\u5169\u5c0f\u6642\u6d17\u6fa1\u53ef\u4ee5\u8b93\u5e73\u5747\u5165\u7761\u6642\u9593\u6e1b\u5c11\u5341\u5206\u9418\u3002<\/p>\n<p>\u652f\u6301\u4ee5\u6d17\u6fa1\u8b93\u9ad4\u6eab\u4e0a\u5347\u4f86\u6539\u5584\u7761\u7720\u7684\u79d1\u5b78\u7814\u7a76\u4e0d\u5728\u5c11\u6578\uff0c\u76ee\u524d\u6240\u77e5\u7761\u7720\u4ee5\u53ca\u8eab\u9ad4\u6838\u5fc3\u6eab\u5ea6 (body's core temperature) \u90fd\u7531\u5927\u8166\u6d77\u99ac\u8ff4\u7684\u751f\u7269\u6642\u9418\u63a7\u5236\u3002\u751f\u7269\u6642\u9418\u8b93\u8eab\u9ad4\u8a31\u591a\u751f\u7406\u53cd\u61c9\u50cf\u7761\u7720\u3001\u6e05\u9192\u4ee5\u4e8c\u5341\u56db\u5c0f\u6642\u6a21\u5f0f\u904b\u4f5c\u3002\u4e00\u822c\u4eba\u9ad4\u6eab\u6700\u4f4e\u9ede\u5728\u591c\u665a\u7761\u89ba\u6642\uff0c\u63a5\u8457\u958b\u59cb\u4e0a\u5347\u50cf\u9b27\u9418\u9234\u9234\u4f5c\u97ff\u767c\u51fa\u8d77\u5e8a\u8a0a\u865f\uff0c\u5230\u4e86\u767d\u5929\u4e0b\u5348\u3001\u508d\u665a\u9ad4\u6eab\u6f38\u6f38\u4e0b\u964d\u6bd4\u7761\u89ba\u9084\u9ad8\u7d04\u651d\u6c0f1.1- 1.7\u5ea6\uff0c\u5230\u7761\u524d\u4e00\u5c0f\u6642\u9ad4\u6eab\u6703\u518d\u4e0b\u964d\u651d\u6c0f0.3- 0.5\u5ea6\uff0c\u5230\u7761\u89ba\u5f8c\u534a\u6bb5\u9ad4\u6eab\u53c8\u964d\u5230\u6700\u4f4e\u3002\u9ad4\u6eab\u5728\u8eab\u9ad4\u7761\u7720\u3001\u6e05\u9192\u5faa\u74b0\u9031\u671f\u4e2d\u4f54\u6709\u4e00\u5e2d\u4e4b\u5730\uff0c\u9ad4\u6eab\u9031\u671f\u6703\u5f15\u5c0e\u7761\u7720\u9031\u671f\u662f\u8b93\u4eba\u5feb\u901f\u5165\u7761\u548c\u9ad8\u6548\u7387\u7761\u7720\u7684\u95dc\u9375\u6240\u5728\u3002\u7814\u7a76\u5718\u968a\u767c\u73fe\u4ee5\u6d17\u6fa1\u964d\u4f4e\u8eab\u9ad4\u6838\u5fc3\u6eab\u5ea6\u4f86\u6539\u5584\u7761\u7720\u7684\u6700\u4f73\u6642\u9593\u662f\u7761\u524d\u4e5d\u5341\u5206\u9418\u3002\u6d17\u6eab\u6c34\u6fa1\u53ef\u523a\u6fc0\u9ad4\u6eab\u8abf\u7bc0\u4e2d\u6a1e\uff0c\u8b93\u8ec0\u5e79\u5faa\u74b0\u5230\u624b\u8173\u7684\u8840\u6d41\u91cf\u589e\u52a0\uff0c\u6709\u6548\u79fb\u9664\u8eab\u9ad4\u71b1\u91cf\u3001\u964d\u4f4e\u9ad4\u6eab\u3002\u5982\u679c\u5728\u6b63\u78ba\u7684\u751f\u7406\u6642\u9593\u6d17\u6fa1\uff0c\u5c07\u6703\u5e6b\u52a9\u8eab\u9ad4\u751f\u7269\u6642\u9418\u904b\u4f5c\uff0c\u4e0d\u53ea\u53ef\u4ee5\u66f4\u6709\u6a5f\u6703\u5feb\u901f\u5165\u7761\uff0c\u9084\u53ef\u6539\u5584\u7761\u7720\u54c1\u8cea\u3002<\/p>\n<p>\u7814\u7a76\u5718\u968a\u548c\u5fb7\u5dde\u5927\u5b78\u6280\u8853\u5546\u54c1\u5316\u4e2d\u5fc3\u5408\u4f5c\u671f\u671b\u958b\u767c\u642d\u8f09\u96a8\u9078\u9ad4\u6eab\u523a\u6fc0\u6280\u8853\u7684\u5e8a\u7d44\u3002\u9019\u5957\u79d1\u6280\u5e8a\u7d44\u6703\u6709\u96d9\u91cd\u96a8\u9078\u6eab\u63a7\u529f\u80fd\uff0c\u9084\u80fd\u91dd\u5c0d\u4f7f\u7528\u8005\u9700\u6c42\u8abf\u6574\u4e00\u591c\u597d\u7720\u7684\u6700\u4f73\u9ad4\u6eab\u3002\u5728\u79d1\u6280\u5e8a\u7d44\u4e0a\u5e02\u4e4b\u524d\uff0c\u6709\u7761\u7720\u554f\u984c\u7684\u670b\u53cb\u4e0d\u59a8\u89aa\u8eab\u8a66\u8a66\u6d17\u6fa1\u52a9\u7720\u7684\u6548\u679c\u3002<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u53c3\u8003\u8cc7\u6599<\/strong><\/p>\n<p>1\u3001Shahab Haghayegh, Sepideh Khoshnevis, Michael H. Smolensky, Kenneth R. Diller, Richard J. Castriotta. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1087079218301552?via%3Dihub\">Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis.<\/a> Sleep Medicine Reviews, 2019.<\/p>\n<p>2\u3001<a href=\"https:\/\/www.cmuh.cmu.edu.tw\/NewsInfo\/NewsArticle?no=2517\">\u570b\u4eba\u534a\u6578\u6709\u7761\u7720\u969c\u7919 \u5f9e\u74b0\u5883\u627e\u539f\u56e0<\/a>\u3002\u4e2d\u570b\u91ab\u85e5\u5927\u5b78\u9644\u8a2d\u91ab\u9662\u7761\u7720\u91ab\u5b78\u4e2d\u5fc3\u30022014\u3002<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u7f8e\u570b\u5fb7\u5dde\u5927\u5b78\u5967\u65af\u6c40\u5206\u6821\u79d1\u514b\u96f7\u723e\u5de5\u7a0b\u5b78\u9662\u6e96\u535a\u58eb Shahab Haghayegh \u548c\u7814\u7a76\u5718\u968a\u767c\u73fe\u7814\u7a76\u4ee5\u6c34\u63d0\u9ad8\u9ad4\u6eab\u4f86\u6539\u5584\u7761\u7720\u76f8\u95dc\u6587\u737b\u4e2d\uff0c\u4e0d\u540c\u65b9\u6cd5\u5f97\u5230\u7d50\u8ad6\u5357\u8f45\u5317\u8f4d\u3002<\/p>\n","protected":false},"author":20,"featured_media":34553,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3293,791],"tags":[4407,4409,444,4408],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/case.ntu.edu.tw\/blog\/wp-content\/uploads\/2019\/10\/woman-2197947_960_720.jpg","_links":{"self":[{"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=\/wp\/v2\/posts\/34546"}],"collection":[{"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=34546"}],"version-history":[{"count":4,"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=\/wp\/v2\/posts\/34546\/revisions"}],"predecessor-version":[{"id":34573,"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=\/wp\/v2\/posts\/34546\/revisions\/34573"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=\/wp\/v2\/media\/34553"}],"wp:attachment":[{"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=34546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=34546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/case.ntu.edu.tw\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=34546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}