吃什么能改善睡眠很多人对这个问题比较感兴趣，下面让我们一起来看浠涔涓瑗胯藉绁锛╀＄，希望可以帮助到你。
??浠?涔?涓?瑗胯?藉?绁?锛????╀??＄??
????濂躲??灏?绫炽????????澶ф?ｃ?????绛?椋??╁??互瀹?绁??诲???淇?杩??＄????
涓?????濂?br />?????叉皑?革?杩?绉?姘ㄥ?洪?稿?ㄤ汉浣???浼?杞???涓鸿?娓?绱?锛?淇?杩?澶ц???????????撅???楂??＄??璐ㄩ??????濂朵腑????涓板???????绱?锛???互???跺ぇ??绁?缁??村?寮?甯哥???舵??锛?甯??╂?ｈ??绋冲???缁???璋??村?????
浜???灏?绫?br />?ゅ????涓板????ュ?绘????澶?锛?杩?????涓?绉??????叉皑?哥???╄川锛?杩?绉??╄川??杩?浜轰?????瑙ｅ?告?朵????藉??炬?剧?缁?锛??锋??瀹?绁???浣??ㄣ??
涓???????
?や???互婊??存鼎?恒??淇?杩????????ㄣ??娓???В姣?澶?锛?杩??藉府?╃?＄????瀹?绁??诲?锛?澶辩???′???瑙???浜哄??互?ㄦ?澶╀复?″?????硅????姘淬??
????澶ф??br />??互琛ヤ腑??姘????昏?瀹?绁?锛?澶ф?ｅ??瑰??姘?琛?涓???寮?璧风??澶辩????????锛?澶ф?ｅ??互???插???????涓?璧峰??锛?????寰?濂姐??
浜??????
????涓板??????借川??姘ㄥ?洪?搞???跨?╄川锛????????互?瑰??蹇??????斤?缁???浠???蹇???琛ュ????瓒崇???ュ?汇????????㈠????涓?绉?绫讳技浜?????????????锛?椋??ㄧ???浠ュ??锛???互杈惧?板钩缂???缁????炬?捐??????????????浠ョ?甯稿け??????澶?姊︺???﹁????浜猴???互??杩?椋??ㄧ????ヨ揪?板?诲?瀹?绁?????????
??浠?涔?蹇??????╀??＄???
??浠?涔???互淇?杩??＄??锛?
??浜?椋??╄?藉?璧峰?板?????浣?????ュ?诲?瀹朵滑???猴?杩????朵腑??涓?浜????????炽???ㄨ??归???浣??ㄦ?????剧??椋??╂??浠ヤ?8绉?锛?
??濂讹???濂朵腑????涓ょ??????╄川锛?涓?绉????叉皑?革??戒?杩?澶ц??绁?缁?缁?????娉??轰娇浜烘????娆茬?＄??绁?缁???璐ㄢ??????浜?缇??茶?猴??︿?绉???????????藉?锋??璋???浣??ㄧ???界被锛??朵腑????绫婚甫???解????互??涓??㈢?缁?缁???锛????ョ被浼奸甫????楹婚????????浣????璁╀汉???板?ㄨ韩????锛????╀?瑙ｉ?ょ?插?冲苟?ョ?°??瀵逛??变?????瀵艰?寸?缁?琛板急??浜猴???濂剁??瀹???浣??ㄦ?翠负???俱??
灏?绫筹??ㄦ????璋风?╀腑锛?灏?绫冲???叉皑?告??涓轰赴瀵???姝ゅ?锛?灏?绫冲????澶ч??娣?绮?锛?????瀹规??璁╀汉浜х??娓╅ケ??锛???互淇?杩??板?绱?????娉?锛???楂?杩??ヨ???????叉皑?告?伴????
?告?锛??ㄤ复搴?涓?锛??告?琚??????互?瑰???＄??璐ㄩ??锛???姝ゅ父?ㄦ?ユ不??绁?缁?琛板急??澶辩?????ュ???澶?姊︾????躲???蜂???娉?????浠ラ???楹伙??ｆ??绯??讹??″??????5??锛???????甯告???俱??
?佃?卞?锛??佃?卞????绉?姘ㄥ?洪?稿??缁寸??绱?锛???????伴??浠ｈ阿锛??瑰????缁??????舵?鸿?斤?璧峰?伴????瀹?绁???浣??ㄣ????椁?????涓?浜??佃?卞?锛?杩???互淇?杩?娑???娑插??娉?锛????╀?娑?椋???婊?锛?甯??╃?＄????
姝ゅ?锛?澶ф?ｃ?????????????ㄩ害?㈠??涔??????╀??＄????椋??╋?澶ф?ｄ腑????涓板??????借川??缁寸??绱?C??????纾枫????绛??ュ?绘????锛???琛ヨ?惧?绁???浣??ㄣ????楗????ㄥぇ?ｇ??堡??锛??藉??蹇??ョ?℃?堕?淬??涓??昏?涓猴???????琛ヤ腑??姘???瀹?浜????????捐????????锛?瑕??崇?″?濂斤?涓寸?″????涓???????姘村??互璧峰?颁?瀹???浣??ㄣ????涓?????澶?绉?姘ㄥ?洪?稿?????洪?革?娑??ょ?插?崇??浣??ㄩ??甯告???撅?涔???互甯??╃?＄???????ㄩ害?㈠??涓?????涓板???缁寸??绱?B锛?瀹??锋??缁存??绁?缁?绯荤??ュ悍??娑??ょ?﹁?涓?瀹???淇?杩??＄????浣??ㄣ??
??5绫婚??╁???澶辩??
寰?澶?浜洪?界?ラ??锛??????″??椋??╀? *** 绁?缁?绯荤?锛?杩??锋??涓?瀹????╁翱浣????????村け????甯歌????????跺?锛??ゆ?浠ュ?锛???椁???杈?杈ｉ??╀???奖???＄??????瑕???????杈ｆ???澶ц????娲??辩?浼???????涓????肩?ф????娑???涓????杩???褰卞???＄????娌硅?荤??椋??╁??浜???浼??????????????????????扮??宸ヤ?璐???锛? *** 绁?缁?涓????璁╁?涓??村?浜?宸ヤ??舵??锛?涔?浼?瀵艰?村け????杩???浜?椋??╁?ㄦ???杩?绋?涓??浜х??杈?澶???姘?浣?锛?浠???浜х???硅????锛?濡ㄧ?姝ｅ父?＄??锛?濡?璞?绫汇??澶х?借????娲??便????绫炽??棣???绛???
?″??楗????剧?琚??澶?浜鸿?涓哄??互淇?杩??＄??锛?浣???杩?????绌惰???锛?瀹??界?跺??互璁╀汉寰?蹇??ョ?★?浣????磋??＄???跺?典??村?????ㄦ??℃??锛?寰??捐??ユ繁?℃??????浠ワ?楗?????浜哄?充娇?＄???堕?村??匡????ュ??浠?浼????蹭?????瑙???
楗??涔???ソ锛????界?″?濂?br />
??椁?浠?涔??跺????????澶?灏?涔???奖???＄??????瑕???绱?????绌惰???锛?濡???涓?涓?汉?冲?ㄦ??涓?10?归???¤?锛?涓?椁???姣?渚???濂戒负4????锛?杩??锋?㈣?戒?璇?娲诲?ㄦ?惰?介????渚?缁?锛????藉?ㄧ?＄??涓??????寰??颁??????荤???ヨ?锛???椁?涓?瀹?杩?楗憋?瀵圭?＄???????┿??
?﹀?锛???楗???濂藉????ㄧ?″??4灏??跺乏?炽????楗卞氨?′?璁╁?姘?婊???锛?褰卞???＄????绁?缁?琛板急??浜烘??椁?搴?????涓??抽????椋??╋?涓?瑕?浜??虫贩????锛?椋??╃???风??????????绘????ソ??楗??涔?????存???╀??＄????
??浠?涔???互甯??╃?＄??
??楂??＄??璐ㄩ??灏??﹀??锛? 1???″??2灏??舵?涓???按婢★???涓?搴????ㄧ??按??釜???? 2???″??????????濂讹????╀??＄???? 3???″??涓?楗??ㄥ???°??涓???娴??躲??涓??借?搞??涓?楗????? 4????????濂???缂???杞婚?充???府?ㄦ?炬?惧?ョ???? 5???у???浣虫俯搴?5??24??姘?搴︺?? 6??搴?杩?绂婚?棰??电?杈?灏?婧???寮哄?????????ч?圭????? 7???у?澧?澹????茶?瀹?浠ユ贰?蹭负涓汇?? 8???у?绐?甯?搴????ㄥ??瀹????㈡??锛???互???????炽?? 9???у???灏介??涓?瑕????剧豢?叉??┿??椴??便?? 10???????¤。??互淇?杩??＄???? 11????澶寸??楂?搴﹀??5??20??绫充负瀹??? 12??琚?ぅ浠ヨ交??淇???涓哄??? 濂界???″Э淇?璇?浣????＄??璐ㄩ?? 澶у???锛?????寮???浠板?х??濮垮? 渚у?ф?锛?韬????涓?杈规??涓?锛???濡?宸﹁竟灞?涓?浣??讹???宸﹁??浼哥?达??ㄤ??圭???宠??寮??诧??ユ??韩浣????虫?瑰?ㄤ?锛????稿??锛??ㄤ??圭??????瑕?娌跨??韬??浼哥?达??︿??????惧?ㄨ?归???骞剁?寰?集?层?? 渚у?ф?锛?涓?濠村?跨???″Э涓烘?锋???灏辨??韩浣?浠板?э?涓ゆ???惧?ㄨ韩浣?涓や晶锛?瀹??ㄤ??ㄥ??锛?涓?瑕?璁╂??璐村?ㄨ?歌???? 淇??ф?锛?淇??х???规?涔???涓哄乏?充袱绉?锛?锛??充晶?ㄤ??讹???瀛?灏卞??涓?寮??诧?宸﹁??浼哥?达??宠??寮???涓?涓??杩?涔???搴︾??濮垮?匡?宸︿晶?ㄤ?浣??????稿???? ?讳? 涓?绠″???绉?濮垮?匡??界‖灏介???垮??蹇?????璐???杩?澶э???濂戒?????寮??板お?崇┐????杩??︿?????娌跨??韬??浼哥?淬??涓?涓???璇寸????绉?濮垮?匡?浠ヤ话?ф???浣筹??″Э涓?濂界??浜哄?璇ユ?圭?ㄦ?纭???濮垮?匡??????借揪?板府?╃?＄??浠ュ??瀹???????????
??浠?涔?涓?瑗垮??互蹇????ョ?
1. 椋???????锛??崇疮杩?搴︼?澶??惧???锛????ㄤ?姹ゅ?洪??????ユ俯寮?姘翠腑?㈡????
2. 绯?姘村????锛??ュ???﹁????????句互?ョ??锛???ギ涓????姘淬??
3. ??濂跺????锛?濂惰?芥???跺ぇ???村?锛???娇浜鸿?蹇???杩??ユⅵ涔°??
4. 姘存??????锛?杩?搴︾?插?宠??澶辩????浜猴??ユ??姗?姗?涓?绫荤??姘存???惧?ㄦ??杈癸??堕??充??戒?杩??＄????
5. ?㈠??????锛?褰?浣?澶辩?????跺??锛???涓??归?㈠??锛??藉????ョ????
6. 灏?绫冲????锛???灏?绫抽??????姘寸??播锛???椁????″??椋?????????涔?????
7. 椴???????锛???椴???浠ュ????ㄧ??锛???????????????????????椋??????瀹?绁??ョ??涔???????
8. ?插?????锛?姣????″?????ㄧ?姘寸???插?浼?????ソ???╃??浣??ㄣ??
9. ?佃?卞?????锛?姣???纾?涓????佃?卞???寰?濂界??瀹?????????
?¤?????浠?涔??戒?杩??＄??
?＄??瀵逛?浜轰?寰???瑕?锛???ソ???＄??锛????╀?璋???浜轰???寰?惊???淇?璇????ㄥ????斤???楂?韬??????????
??姝わ?淇?璇??＄??璐ㄩ????????瑕???
?¤??????圭????濂舵???╀?淇?杩??＄????
?﹀?锛?瀵逛???????????????浜猴??ㄥ伐浣?涔???锛???涓??硅?讹?涔????╀??瑰???＄????褰??讹???浜鸿??寮???
??浠?涔?椋??╂???╃?＄??
??浠ヤ?椋??╂???╃?＄??锛?
1
?????锋????姘???琛ヤ腑涔?????锛?????灏???瀹???婊?琛ヤ匠??锛?涔????濂界??瀹???椋??┿??
2
??濂讹?杩???????娓╃??濂讹?瀹??戒?杩??＄????
3
???辫?跺?锋??????搴︾??????????
4
棣???????????????涓?瑗垮???涓?灏辨????瀹???????????
5
椹?????氨????璞?锛?瀹??芥??ゆ??瀵瑰??????＄?????茶?洪?歌捣骞叉?颁??ㄧ???搞??
6
?插??у钩?崇??锛???娓?蹇?瀹?绁???琛ヨ?剧???惧???姐???ㄥ???播???????姹ら?涔?锛?姣?澶╀?椁?锛???揪瀹???涔?????
7
?惧?????婚?存??恒??娓?蹇?瀹?绁???娌诲け??涔???????
8
??楹︾??瀵????杩??＄?????╄川锛??借?浣夸骇??瑜??绱?锛?涓?灏?纰????ュ?璁哥??????璋风被椋??╁氨?借捣?颁?杩??＄??????????
濂界?＄??瀵瑰コ?ч??瑕?? ??浠?涔????╀??＄??浜?
?″??娉¤??锛???涓?灏??????″??涓?涓???惰??ㄤ?涓?锛??ｆ????????版繁韫查?戒????╃?＄????骞朵?涓?瑕??冲お澶?瑕??惧??″???棣?
??涓??ョ?″?伴?撅???浠?涔?涓?瑗胯?戒?杩??＄??
?¤?????????濂舵????绾㈤??锛?濡???浣?宸茬??挎?堕?翠??芥?甯稿?ョ?★??ｄ???瑕??????荤??浜?
?¤?????????浠?涔????╀??＄??
?″??涓?瑕???浠?涔?涔?涓?瑕???浠?涔?锛??芥????╀??＄????锛?
瑕??????澶辩??锛?寤鸿?浣??ㄧ?¤???2??灏??跺??????濂讹?浣????瑕??ㄧ?″????锛???涓哄?ㄧ?¤?????锛???濂朵腑瀵?????锛???????娉???瑕???杩??捐??锛????变?涓????¤???灏辨病??璧锋?ヤ?????锛?灏挎恫娌℃?????舵???猴?澶?浣?????涔?涓??藉???剁?????わ?灏变?娌?娣?涓??ワ?涔???涔?涔?瀹规??寰??剧??筹???浠ユ??濂芥???ㄧ?¤???2??灏??跺??锛??″??涔?涓?搴?璇ュ??涓?瑗匡??＄????琛?娑插惊???????涓??╀??告?讹??挎???″????涓?瑗匡?寰?绯?灏跨????姒???浼???澶э?
??浠ユ????寤鸿?浣??ㄧ?¤???2??灏??跺??????濂朵???互浜?锛?绁?浣?韬???ュ悍??
??浠?涔????╀??＄??
濡????ｈ???＄??涓?濂斤???互澶?????????姘存??????濂躲??????浠ュ??绾㈡?ｇ????╀??＄????椋??┿???蜂?????濡?涓?锛?
1.????锛?甯歌?????????????瀛????辩??????浠????告?绛???????瀵????叉皑?革????╀??瑰???＄????
2.姘存??锛?甯歌?姘存?????????存???棣??????规??绛?锛???涓烘按??瀵???淮??绱?D??缁寸??绱?B???跨?╄川????????姘存??涔????╀??＄????
3.??濂讹?娓╃??濂跺?????叉皑?革????╀?????????涓??¤?????涓???????濂跺??互甯??╂?ｈ???ョ?°??
4.????锛??????锋??琛ヤ腑??姘???浣??ㄣ??瀵???淮??绱??????洪?搞??????????纾枫???剧??ュ?荤?????互璋???绁?缁?????涓???涓???????姘翠????╀??＄????
5.绾㈡?ｏ?绾㈡?ｅ?锋????????淇?杩??＄????浣??ㄣ????互杩??ュ????俱????缁?缁?锛??锋??琛ヨ?捐????琛ユ?琛ヨ???瀹?绁??????????ㄤ??捐????寮便??姘?琛?涓?瓒筹?濡?灏?????澶т究?ｃ??涔?????蹇??搞??澶辩??绛???
?＄??涓??????ｈ??涔?搴?璇ユ?瑰????娲荤?????濡???蹇?瑕?锛?杩???互?ㄥ?荤??????瀵间????ㄩ????????瀹???????
??浠?涔?涓?瑗胯?藉府?╃?＄??
??????锛???濂讹?妗???锛?????锛?棣???锛???浠?绛?椋??╂???╀??＄????
???╀??＄????椋??╋?
1.???????????锋??琛ヤ腑??姘???浣????瀵???淮??绱??????洪?搞??????????纾枫???剧??ュ?荤?????互璋???绁?缁?????涓???涓???????姘翠????╀??＄????
2.??濂躲????濂朵腑??浜?皑?稿??涓?浜?寰?????绱?????缂?绁?缁???浣???????╀??＄??锛?浣??????娓╃??濂讹?涓?寤鸿???????濂讹?涔?瑕?????锛?涓??藉??澶??锛?澶??浠ュ??浼?璧峰?锛?????浼?褰卞???扮?＄????浣????浜?涔崇?涓????????ｈ??锛???濂朵?寮?璧疯?规郴???圭?????硅??锛?涓?????杩?绉??规???
3.妗?????妗????????昏?瀹?绁?锛?琛ョ??蹇??剧??浣??????互娌荤??澶辩???ュ???绁?缁?琛板急绛????躲??
4.棣?????棣???涓???????绂诲?锛???互浣跨?缁??炬?撅?缂?瑙ｈ??????????锛?????杈?澶???澶????虹被?╄川锛??锋????ソ???╃??瀹?绁???浣??ㄣ??
5.??浠?????浠????㈢?????借川??????甯稿?锛???涓?瀵???淮??绱?锛????惰?????绛?寰?????绱?????????缂?????????????朵??跺??涓?涓??规??浠?锛??藉??????瑰???﹁???拌薄锛???楂??＄??璐ㄩ????
?瑰???＄????浠?涔?
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