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<html lang="zh"><head><title>论成年人的睡眠</title><meta charset="utf-8"/><link rel="preconnect" href="https://fonts.googleapis.com"/><link rel="preconnect" href="https://fonts.gstatic.com"/><link rel="stylesheet" href="https://fonts.googleapis.com/css2?family=IBM Plex Mono&family=Noto Serif Simplified Chinese:wght@400;700&family=Source Sans Pro:ital,wght@0,400;0,600;1,400;1,600&display=swap"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><meta property="og:title" content="论成年人的睡眠"/><meta property="og:description" content="探讨了失眠问题，分享了自己的经历和应对策略。."/><meta property="og:image" content="https://wiki.7wate.com/static/og-image.png"/><meta property="og:width" content="1200"/><meta property="og:height" content="675"/><link rel="icon" href="../../../static/icon.png"/><meta name="description" content="探讨了失眠问题，分享了自己的经历和应对策略。."/><meta name="generator" content="Quartz"/><link href="../../../index.css" rel="stylesheet" type="text/css" spa-preserve/><link href="https://cdnjs.cloudflare.com/ajax/libs/KaTeX/0.16.9/katex.min.css" rel="stylesheet" type="text/css" spa-preserve/><script src="../../../prescript.js" type="application/javascript" spa-preserve></script><script type="application/javascript" spa-preserve>const fetchData = fetch("../../../static/contentIndex.json").then(data => data.json())</script></head><body data-slug="Personal/Blog/2022/论成年人的睡眠"><div id="quartz-root" class="page"><div id="quartz-body"><div class="left sidebar"><h2 class="page-title"><a href="../../..">🪴 X·Eden</a></h2><div class="spacer mobile-only"></div><div class="search"><button class="search-button" id="search-button"><p>搜索</p><svg role="img" xmlns="http://www.w3.org/2000/svg" viewBox="0 0 19.9 19.7"><title>Search</title><g class="search-path" fill="none"><path stroke-linecap="square" d="M18.5 18.3l-5.4-5.4"></path><circle cx="8" cy="8" r="7"></circle></g></svg></button><div id="search-container"><div id="search-space"><input autocomplete="off" id="search-bar" name="search" type="text" aria-label="搜索些什么" placeholder="搜索些什么"/><div id="search-layout" data-preview="true"></div></div></div></div><button class="darkmode" id="darkmode"><svg xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" version="1.1" id="dayIcon" x="0px" y="0px" viewBox="0 0 35 35" style="enable-background:new 0 0 35 35" xml:space="preserve" aria-label="暗色模式"><title>暗色模式</title><path d="M6,17.5C6,16.672,5.328,16,4.5,16h-3C0.672,16,0,16.672,0,17.5 S0.672,19,1.5,19h3C5.328,19,6,18.328,6,17.5z M7.5,26c-0.414,0-0.789,0.168-1.061,0.439l-2,2C4.168,28.711,4,29.086,4,29.5 C4,30.328,4.671,31,5.5,31c0.414,0,0.789-0.168,1.06-0.44l2-2C8.832,28.289,9,27.914,9,27.5C9,26.672,8.329,26,7.5,26z M17.5,6 C18.329,6,19,5.328,19,4.5v-3C19,0.672,18.329,0,17.5,0S16,0.672,16,1.5v3C16,5.328,16.671,6,17.5,6z M27.5,9 c0.414,0,0.789-0.168,1.06-0.439l2-2C30.832,6.289,31,5.914,31,5.5C31,4.672,30.329,4,29.5,4c-0.414,0-0.789,0.168-1.061,0.44 l-2,2C26.168,6.711,26,7.086,26,7.5C26,8.328,26.671,9,27.5,9z M6.439,8.561C6.711,8.832,7.086,9,7.5,9C8.328,9,9,8.328,9,7.5 c0-0.414-0.168-0.789-0.439-1.061l-2-2C6.289,4.168,5.914,4,5.5,4C4.672,4,4,4.672,4,5.5c0,0.414,0.168,0.789,0.439,1.06 L6.439,8.561z M33.5,16h-3c-0.828,0-1.5,0.672-1.5,1.5s0.672,1.5,1.5,1.5h3c0.828,0,1.5-0.672,1.5-1.5S34.328,16,33.5,16z M28.561,26.439C28.289,26.168,27.914,26,27.5,26c-0.828,0-1.5,0.672-1.5,1.5c0,0.414,0.168,0.789,0.439,1.06l2,2 C28.711,30.832,29.086,31,29.5,31c0.828,0,1.5-0.672,1.5-1.5c0-0.414-0.168-0.789-0.439-1.061L28.561,26.439z M17.5,29 c-0.829,0-1.5,0.672-1.5,1.5v3c0,0.828,0.671,1.5,1.5,1.5s1.5-0.672,1.5-1.5v-3C19,29.672,18.329,29,17.5,29z M17.5,7 C11.71,7,7,11.71,7,17.5S11.71,28,17.5,28S28,23.29,28,17.5S23.29,7,17.5,7z M17.5,25c-4.136,0-7.5-3.364-7.5-7.5 c0-4.136,3.364-7.5,7.5-7.5c4.136,0,7.5,3.364,7.5,7.5C25,21.636,21.636,25,17.5,25z"></path></svg><svg xmlns="http://www.w3.org/2000/s
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<h2 id="失眠">失眠<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#失眠" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>我其实还好，并没有失眠到影响生活。只是大多时候因为情绪不好，所以带来抗拒性的入眠。不过失眠确实很可怕，我之前有一段时间，没有办法正确处理自己的情绪和压力；然后算是失眠了吧。也带来了失眠的躯体反应：心慌、心搏、手抖、暴躁、情绪的恶循环。</p>
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<p>正确、乐观的处理情绪和压力很重要，堵不如疏，很多时候一味的压制自己的情绪和压力只会越来越糟糕。所以目前我的解决办法就是合理的发泄，做自己条件允许下相干的任何事情。</p>
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<p>大多时候会出去扫街、拍拍照、弹钢琴、听音乐。适当饮酒和吸烟确实能立刻带来效果，缓解压力；不过真得挺容易成瘾的。我一直自认为不会成瘾，但是物质反作用于意识，意识又决定物质……所以，还是尽量不要采取这种方式。</p>
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<p>放松自己 🤔</p>
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<p>Take easy ~</p>
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<h2 id="抗拒性入眠">抗拒性入眠<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#抗拒性入眠" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>这个我还真的不知道要怎么解决，不过目前方法是随它去吧哈哈。</p>
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<p>有时候工作一天，到家就只想刷刷抖音，看看 B 站等等……</p>
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<p>有时候老友相聚，就只想玩玩玩玩玩，该睡也不睡……</p>
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<p>这种熬夜真得很快乐、很自由 [手动狗头]。</p>
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<p>熬夜一时爽，过后火葬场……这种熬夜牺牲的大多是第二天的工作生活，然后习惯性的熬夜之后。时差倒不过来，过度的享受快乐，提高开心阈值又会导致干好多事情都没意思……</p>
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<p>适当性的熬夜，需要合理的处置，否则就容易造就恶性循环。</p>
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<p>例如：熬夜完后第二不睡懒觉，增加熬夜的成本，让自己感觉到熬夜很痛苦 😭</p>
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<h2 id="沙雕式失眠">沙雕式失眠<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#沙雕式失眠" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>这个是关于我本人的……</p>
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<ol>
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<li>开灯睡觉……</li>
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<li>穿衣睡觉……</li>
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<li>蹬被子冻醒……</li>
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<li>半夜醒了不睡玩手机……</li>
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<li>······</li>
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</ol>
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<p>睡觉很重要，还是好好洗洗睡了。</p>
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<p>最近一直在调整睡眠，11 点前睡觉！</p>
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<p>👻👻👻</p></article><hr/><div class="page-footer"></div></div><div class="right sidebar"><div class="graph"><h3>关系图谱</h3><div class="graph-outer"><div id="graph-container" data-cfg="{"drag":true,"zoom":true,"depth":1,"scale":1.1,"repelForce":0.5,"centerForce":0.3,"linkDistance":30,"fontSize":0.6,"opacityScale":1,"showTags":true,"removeTags":[],"focusOnHover":false}"></div><button id="global-graph-icon" aria-label="Global Graph"><svg version="1.1" xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" x="0px" y="0px" viewBox="0 0 55 55" fill="currentColor" xml:space="preserve"><path d="M49,0c-3.309,0-6,2.691-6,6c0,1.035,0.263,2.009,0.726,2.86l-9.829,9.829C32.542,17.634,30.846,17,29,17
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