世界上最健康的作息时间表

<p style="LINE-HEIGHT: 3em"><span style="FONT-FAMILY: 宋体; FONT-SIZE: 20px"><span style="LINE-HEIGHT: 0px; FONT-FAMILY: 宋体"></span> </span><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">7:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：起床。英国威斯敏斯特大学的研究人员发现，那些在早上</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">5:22</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">―</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">7:21 </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">分起床的人，其血液中有一种能引起心脏病的物质含量较高，因此，在</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">7:21</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">之后起床对身体健康更加有益。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">打开台灯。“一醒来，就将灯打开，这样将会重新调整体内的生物钟，调整睡眠和醒来模式。”拉夫堡大学睡眠研究中心教授吉姆·霍恩说。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">喝一杯水。水是身体内成千上万化学反应得以进行的必需物质。早上喝一杯清水，可以补充晚上的缺水状态。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">7:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">―</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">8:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：在早饭之前刷牙。“在早饭之前刷牙可以防止牙齿的腐蚀，因为刷牙之后，可以在牙齿外面涂上一层含氟的保护层。要么，就等早饭之后半小时再刷牙。”英国牙齿协会健康和安全研究人员戈登·沃特金斯说。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">8:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">―</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">8:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：吃早饭。“早饭必须吃，因为它可以帮助你维持血糖水平的稳定。”伦敦大学国王学院营养师凯文·威尔伦说。早饭可以吃燕麦粥等，这类食物具有较低的血糖指数。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">8:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">―</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">9:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：避免运动。来自布鲁奈尔大学的研究人员发现，在早晨进行锻炼的运动员更容易感染疾病，因为免疫系统在这个时间的功能最弱。步行上班。马萨诸塞州大学医学院的研究人员发现，每天走路的人，比那些久坐不运动的人患感冒病的几率低</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">25%</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">9:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：开始一天中最困难的工作。纽约睡眠中心的研究人员发现，大部分人在每天醒来的一两个小时内头脑最清醒。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">10:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：让眼睛离开屏幕休息一下。如果你使用电脑工作，那么每工作一小时，就让眼睛休息</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">3</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">分钟。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">11:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：吃点水果。这是一种解决身体血糖下降的好方法。吃一个橙子或一些红色水果，这样做能同时补充体内的铁含量和维生素</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">C</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">含量。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">13:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：在面包上加一些豆类蔬菜。你需要一顿可口的午餐，并且能够缓慢地释放能量。“烘烤的豆类食品富含纤维素，番茄酱可以当作是蔬菜的一部分。”维伦博士说。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">14:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">―</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">15:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：午休一小会儿。雅典的一所大学研究发现，那些每天中午午休</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">分钟或更长时间，每周至少午休</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">3</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">次的人，因心脏病死亡的几率会下降</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">37%</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">16:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：喝杯酸奶。这样做可以稳定血糖水平。在每天三餐之间喝些酸牛奶，有利于心脏健康。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">17:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">―</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">19:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：锻炼身体。根据体内的生物钟，这个时间是运动的最佳时间，舍菲尔德大学运动学医生瑞沃·尼克说。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">19:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：晚餐少吃点。晚饭吃太多，会引起血糖升高，并增加消化系统的负担，影响睡眠。晚饭应该多吃蔬菜，少吃富含卡路里和蛋白质的食物。吃饭时要细嚼慢咽。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">21:45</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：看会电视。这个时间看会儿电视放松一下，有助于睡眠，但要注意，尽量不要躺在床上看电视，这会影响睡眠质量。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">23:00</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：洗个热水澡。“体温的适当降低有助于放松和睡眠。”拉夫堡大学睡眠研究中心吉姆·霍恩教授说。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">23:30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">：上床睡觉。如果你早上</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">7</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">点</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">起床，现在入睡可以保证你享受</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">8</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">小时充足的睡眠。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">         </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">任何试图更改生物钟的行为，都将给身体留下莫名其妙的疾病，</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">20</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">、</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">30</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">年之后再后悔，已经来不及了。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Times New Roman; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p></p>