睡了=没睡！这个睡前的垃圾行为，很多人天天都在做

人类的习惯改变和建立都是很线性的

比如

看到书会犯困

看到外面寒风会发冷

但人类又改变了一些习惯的空间

比如看着吃播抑制食欲

比如.......

待在卧室里，躺在床上，但不睡觉

久而久之

卧室 - 床 - 睡眠的线性连接被打破了

这中间涌入了无数个其他的连接

现在的卧室可以用于刷视频、追剧、看小说、吃饭

唯有睡眠

被推在所有的事情后面

请把卧室还给睡眠

请打造一个只属于睡眠的房间

请想到卧室的时候就想到睡觉

把睡眠往前推一把

也许

你会睡得更好一点～

🌛🛏️😴

睡不着、容易醒、睡眠质量差

立即咨询三甲医生

策划 塔盖

监制 Feidi、王姐

插图 丁香设计团队

参考文献：

[1]中国睡眠研究会. (2020). 2020中国睡眠指数报告 [Report]. 中国睡眠研究会.

[2]Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x

[3]]Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001

[4]Harding, E. C., Franks, N. P., & Wisden, W. (2019). The temperature dependence of sleep. Frontiers in Neuroscience, 13, 336. https://doi.org/10.3389/fnins.2019.00336

[5]Basner, M., Babisch, W., Davis, A., Brink, M., Clark, C., Janssen, S., & Stansfeld, S. (2014). Auditory and non-auditory effects of noise on health. The Lancet, 383(9925), 1325–1332. https://doi.org/10.1016/S0140-6736(13)61613-X

[6]M., Müller, U., & Elmenhorst, E. M. (2011). Single and combined effects of air, road, and rail traffic noise on sleep and recuperation. Sleep, 34(1), 11–23. https://doi.org/10.1093/sleep/34.1.11

[7]Hale, L., Kirschen, G. W., LeBourgeois, M. K., Gradisar, M., Garrison, M. M., Montgomery-Downs, H., Kirschen, H., McHale, S. M., Chang, A. M., & Buxton, O. M. (2018). Youth screen media habits and sleep: Sleep-friendly screen behavior recommendations for clinicians, educators, and parents. Child and Adolescent Psychiatric Clinics of North America, 27(2), 229–245.

[8]Vidal, P., Marti-Soler, H., Andries, D., Tobback, N., Mooser, V., Preisig, M., Malhotra, A., Waeber, G., Vollenweider, P., Tafti, M., & Haba-Rubio, J. (2015). Prevalence of sleep-disordered breathing in the general population: The HypnoLaus study. The Lancet Respiratory Medicine, 3(4), 310–318.

[9]Chow, C. M., Shin, M., Mahar, T. J., Halaki, M., & Ireland, A. (2019). The impact of sleepwear fiber type on sleep quality under warm ambient conditions. Nature and Science of Sleep, 11, 167–178. https://doi.org/10.2147/NSS.S209116

[10]Shin, M., Halaki, M., Swan, P., Ireland, A., & Chow, C. M. (2016). The effects of fabric for sleepwear and bedding on sleep at ambient temperatures of 17°C and 22°C. Nature and Science of Sleep, 8, 121–131. https://doi.org/10.2147/NSS.S100271

[11]Ekholm, B., Spira, J., & Hassler, M. (2020). Effects of weighted chain blankets on insomnia and sleep-related daytime symptoms among adults with insomnia disorder: A randomized clinical trial. Journal of Clinical Sleep Medicine, 16(9), 1567–1574. https://doi.org/10.5664/jcsm.8636