提升睡眠质量的方法
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pics-app.cnyw.net/static/publish/css/style.css?v=20240712" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=20240712"><!-- 付费贴--> <div class="preview_article "> <!----> <p>1，穿袜子睡觉 ：缩短入睡时间7.5分钟，延长总睡眠32分钟，提高睡眠效率7.6%1。原理是保持肢体温暖。</p><p> </p><p>2，盖重被子 ：加重被子使唾液中褪黑素浓度增加约30%。</p><p> </p><p>3，睡前泡脚 ：水温40℃、时长不超20分钟、水位高于脚踝10厘米效果最佳。</p><p> </p><p>4，睡前不玩手机 ：刷8分钟手机会让身体兴奋1小时，延长入睡时间。</p><p> </p><p>5，助眠运动 ：睡前4小时内做深蹲、提踵、提膝展髋，每次3分钟，每隔30分钟一次，可延长睡眠近30分钟。</p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20260504111413front2_0_189091_FhSz0BLMOBn_kqQM-bowngnXA1jA.jpg?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="1067" height="800" data-qf-origin="forum/20260504111413front2_0_189091_FhSz0BLMOBn_kqQM-bowngnXA1jA.jpg?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20260504111413front2_0_189091_Fp2bd2f_IUuZFs-gKbkxD1EvkamG.jpg?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="500" height="500" data-qf-origin="forum/20260504111413front2_0_189091_Fp2bd2f_IUuZFs-gKbkxD1EvkamG.jpg?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p> <!----></div>
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