最省钱省时间的新冠康复方法：多睡觉( 三 ) _健康小知识

文章图片
图丨图虫创意
良好睡眠环境
安静；
足够暗，不够暗的话，可以考虑遮光窗帘和眼罩；
温度略低：略低于人体温度，比如15℃到20℃之间，更有利于睡眠；
清洁：定期清洗和晾晒床品，防止尘土和螨虫刺激呼吸道和皮肤导致睡不好；
舒适：找到一个适合自己、软硬适中、价格合理的床垫不是什么难事；
有镇定作用的视觉颜色，如蓝色和绿色。

文章图片
图丨图虫创意
参考文献
[1]PratherA.A.,LeungC.W.AssociationofInsufficientSleepWithRespiratoryInfectionAmongAdultsintheUnitedStates.JAMAIntern.Med.2016;176:850–852.
[2]5Prather,A.A.,Janicki-Deverts,D.,Hall,M.H.&Cohen,S.BehaviorallyAssessedSleepandSusceptibilitytotheCommonCold.Sleep38,1353-1359,(2015).
[3]RizzaS.,CoppetaL.,GrelliS.,FerrazzaG.,ChiocchiM.,VanniG.,BonomoO.C.,BelliaA.,AndreoniM.,MagriniA.,etal.HighBodyMassIndexandNightShiftWorkAreAssociatedwithCOVID-19inHealthCareWorkers.J.Endocrinol.Investig.2021;44:1097–1101.
[4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8954484/
[5]HuangB.,NiuY.,ZhaoW.,BaoP.,LiD.ReducedSleepintheWeekPriortoDiagnosisofCOVID-19IsAssociatedwiththeSeverityofCOVID-19.Nat.Sci.Sleep.2020;
[6]Dimitrov,S.etal.Gαs-coupledreceptorsignalingandsleepregulateintegrinactivationofhumanantigen-specificTcells.JournalofExperimentalMedicine216,517-526,（2019）
[7]Lange,T.,Perras,B.,Fehm,H.L.&Born,J.SleepenhancesthehumanantibodyresponsetohepatitisAvaccination.PsychosomMed65,831-835,(2003).
[8]Lange,T.,Dimitrov,S.,Bollinger,T.,Diekelmann,S.&Born,J.Sleepaftervaccinationboostsimmunologicalmemory.JImmunol187,283-290,(2011).
[9]Spiegel,K.,Sheridan,J.F.&VanCauter,E.Effectofsleepdeprivationonresponsetoimmunization.Jama288,1471-1472,(2002).
[10]Cappuccio,F.P.,D'Elia,L.,Strazzullo,P.&Miller,M.A.Sleepdurationandall-causemortality:asystematicreviewandmeta-analysisofprospectivestudies.Sleep33,585-592,(2010).
[11]https://pubmed.ncbi.nlm.nih.gov/35174134/
[12]www.sleepfoundation.org
[13]https://www.ifm.org/news-insights/good-sleep-hygiene-may-help-protect-infectious-diseases/
[14]https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
[15]https://sleepeducation.org/sleep-caffeine/
作者：竞一
编辑：李小葵
题图来源：图虫创意
一个AI
辛苦了实验中睡不好觉的志愿者。

文章图片