1. 鑴戠櫧閲戜腑鐨勮お榛戠礌錛岀湡鐨勮兘娌葷枟澶辯湢鍚楋紵
銆銆涓婂懆鎴戜滑綰﹀ソ榪欐湡瑕佽皥璋堜繚鍋ュ搧鑴戠櫧閲戱紝浣嗘槸閴翠簬鑴戠櫧閲戝凡緇忓湪淇濆仴鍝佸競鍦烘矇瀵傚ソ鍑犲勾浜嗭紝鎵浠ユ垜浠榪欐湡涓嶅Θ鎶婅寖鍥存墿澶т竴鐐癸紝璇磋磋剳鐧介噾涓昏佹垚鍒嗚お榛戠礌鐨勫悇縐嶄綔鐢ㄣ
銆銆寰堝氬惈鏈夎お榛戠礌鐨勪繚鍋ュ搧錛堝寘鎷鑴戠櫧閲戱級錛岄兘瀹ｇО鏈夋不鐤楅暱鏈熷け鐪犵殑浣滅敤錛岃繖鏄鐪熺殑鍚楋紵
ps://iknow-pic.cdn.bcebos.com/8ad4b31c8701a18b1a924f40912f07082838fe40?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto"/>
鑻規灉鎺ㄥ嚭鐨勫噺灝戣摑鍏夊姛鑳斤紙鍥劇墖鏉ユ簮錛歴upport.apple.com錛
銆銆鏈鐭ョ殑閮ㄥ垎錛屾槸瑜榛戠礌鐨勫湴浣嶃傚畠鍒板簳閲嶄笉閲嶈侊紝鏄鐫＄湢鐨勬牴鏈婧愬ご榪樻槸鐫＄湢璋冩帶涓鐨勪竴涓鐜鑺傦紵銆6銆戣嚦浠婁粛鐒舵病鏈変竴涓鍏璁ょ殑緇撹恆
銆銆鏈鍚庯紝鎴戜滑鏉ユ憜涓鎽嗗疄鎹銆
銆銆鐫＄湢鐗墊壇鍒扮殑鍥犵礌瀹炲湪澶澶氾紝涓嶅悓鐨勪漢錛屼笉鍚岀殑鑽鐗╁墏閲忥紝閮藉彲鑳藉艱嚧涓嶅悓鐨勭粨鏋溿傛墍浠ワ紝瀵逛簬瑜榛戠礌錛岃稿氱爺絀跺憟鐜板嚭鐭涚浘涔嬪勩
銆銆鍥藉栧﹁呭湪2013騫村拰2014騫撮兘榪涜岃繃澶ц勬ā鐨勮崯钀冨垎鏋愩備篃灝辨槸璇達紝媯緔㈠氫釜鏁版嵁搴擄紝鎶婅窡瑜榛戠礌鏈夊叧鐨勭爺絀墮兘鎵懼嚭鏉ワ紝鐒跺悗鎸夌収涓瀹氱殑鏍囧噯錛岃繘琛屾í鍚戝規瘮銆2013騫寸殑鐮旂┒鏄劇ず錛岀浉姣斾簬瀹夋叞鍓傦紝瑜榛戠礌鍙浠ュ姞閫熷叆鐫°佸炲姞鐫＄湢鏃墮棿銆佹敼鍠勭潯鐪犺川閲忋傘7銆2014騫寸殑鐮旂┒鍒欐洿鍔犵粏鑷達紝鎶婁漢緹ゅ垝鍒嗘垚浜嗗掔彮宸ヤ漢銆佹椂宸鍏氥佸仴搴峰織鎰胯呯瓑閮ㄥ垎錛岀粨璁轟篃鏇村姞鐨勫℃厧——瑜榛戠礌鍙浠ユ敼鍠勫仴搴蜂漢鐨勭潯鐪狅紝浣嗘槸紼嬪害鏈夐檺錛屽逛簬杞鐝宸ヤ漢鐨勪綔鐢ㄥ垯涓嶇『瀹氥
銆銆濂芥秷鎮鏄錛岃お榛戠礌浼間箮涔熸病鏈夌壒鍒鎮跺姡鐨勫壇浣滅敤錛屽凡鐭ョ殑涓嶈壇鍙嶅簲鍖呮嫭浣撴俯闄嶄綆銆佽儍鑲犻亾鐥囩姸絳夛紝鏅閬嶇▼搴﹁緝杞匯佸苟涓嶄弗閲嶃傘8銆
銆銆姝ゅ栵紝榪樻湁涓涓浣愯瘉錛屽彲浠ヨ存槑瑜榛戠礌鐨勫按灝鍦頒綅錛屽嵆鍚勫浗鏀垮簻瀵硅お榛戠礌鐨勬佸害銆傜編鍥介熷搧鑽鍝佺洃鐫ｇ＄悊灞錛團DA錛夊皢瑜榛戠礌鍒椾負鑶抽熻ˉ鍏呭墏錛屾х洘涓嶅厑璁歌お榛戠礌浣滀負椋熷搧鍘熸枡錛屾境澶у埄浜氬垯騫茶剢鎶婅お榛戠礌鍒椾負鑽鐗┿傘9銆
銆銆鎬昏岃█涔嬶紝紜瀹炴湁璇佹嵁琛ㄦ槑錛岃お榛戠礌瀵瑰け鐪犳湁涓瀹氱殑鏁堟灉錛屼絾鍦ㄥ墏閲忓拰鍔熸晥涓婏紝浠嶇劧瀛樺湪涓浜涗簤璁銆傚傛灉鎮ㄥ伓灝斿け鐪狅紝鍘嬫牴涓嶇敤鑰冭檻榪欎釜錛涘傛灉宸茬粡紜璇婂け鐪犵梲錛岃皚閬靛尰鍢辨墠鏄瀵硅嚜宸辨渶璐熻矗鐨勫仛娉曪紱濡傛灉鎮ㄩ┈涓婅佽法鏃跺尯鏃呰屻佹媴蹇冭嚜宸變細鍑虹幇澶辯湢錛岃お榛戠礌涓嶅け涓轟竴涓閫夋嫨銆
--------------------------
銆銆鍙傝冩枃鐚
銆銆銆1銆戣倴鍗涓滅瓑. 鐫＄湢闅滅嶈瘎瀹氶噺琛ㄧ殑淇″害鍜屾晥搴﹀垎鏋怺J]. 涓鍥藉績鐞嗗崼鐢熸潅蹇, 2007, 21(1): 40–41.
銆銆銆2銆戞潹鑿婅搐, 鏉滃嫟. 鐫＄湢闅滅嶇殑璇婃柇鍜屾不鐤梉J]. 涓鍥藉叏縐戝尰瀛, 2003, 6(2): 165–167.
銆銆銆3銆戞ū浜曟. 鐫＄湢鐨勭戝[M]. 鐢樿弫鑿, 璇. 浜烘皯閭鐢靛嚭鐗堢ぞ, 2014.
銆銆銆4銆戞潹鎸鍐涚瓑. 鏈夊叧瑜榛戠礌鐨勭爺絀惰繘灞昜J]. 鎵垮痙鍖誨﹂櫌瀛︽姤, 2004, 21(1): 74–77.
銆銆銆5銆戣崋鐎涢粠絳. 瑜榛戠礌瀵逛漢浣撶潯鐪犲拰琛鍘嬬殑褰卞搷[J]. 鐜頒唬鐢熺墿鍖誨﹁繘灞, 2013(11): 2165–2167.
銆銆銆6銆慓ANDHI A V絳. Melatonin IsRequired for the Circadian Regulation of Sleep[J]. Neuron, 2015, 85(6):1193–1199.
銆銆銆7銆慒ERRACIOLI-ODA E絳. Meta-analysis:melatonin for the treatment of primary sleep disorders[J]. PloS one, 2013, 8(5):e63773.
銆銆銆8銆慍OSTELLO R B絳. The effectivenessof melatonin for promoting healthy sleep: a rapid evidence assessment of theliterature[J]. Nutrition journal, 2014, 13(1): 106.
銆銆銆9銆戣胺鎮. 瑙ｈ昏お榛戠礌[J]. 涓鍥介熷搧, 2016, 0(2): 136–136.
鍑℃潵婧愮講鍚嶄負鈥滆潓鋩浜旂嚎璋扁濈殑鍐呭癸紝鐗堟潈褰掕潓鋩浜旂嚎璋辨墍鏈夛紝浠諱綍濯掍綋銆佺綉絝欐垨涓浜烘湭緇忔巿鏉冧笉寰楄漿杞斤紝鍚﹀垯榪界┒鐩稿簲娉曞緥璐ｄ換銆傜敵璇瘋漿杞芥巿鏉冩垨鍚堜綔璇峰彂閫侀偖浠惰嚦[email protected]銆傛湰緗戝彂甯冪殑緗插悕鏂囩珷浠呬唬琛ㄤ綔鑰呰傜偣錛屼笌鏈緗戠珯鏃犲叧銆傚傛湁渚墊潈錛屾枃璐ｈ嚜璐熴
浣滆咃細璧佃█鏄
2. 閫佺ぜ閫佷粈涔堟瘮杈冨ソ鍟婏紵
涓錛氳蔣涓鍗庯紝涓鍗"鐗屽嵎鐑熺郴鐑ょ儫鍨嬮珮妗ｅ悕浼樼簿鍝侊紝琚瑾変負"鍥界儫"錛屾槸涓鍥藉嵎鐑熷搧鐗岀殑鏉板嚭浠ｈ〃銆備腑鍗庣墝鍗風儫棰滆壊閲戦粍錛屾竻棣欑函鍑錛屾浘鑽ｈ幏"鍥藉惰川閲忛噾璐ㄥ"錛"鍏ㄥ浗鍗佸ぇ椹板悕鍟嗘爣"銆傚畠榪樺湪2002騫淬2004騫翠袱灞婂叏鍥界儫鏍囧崥瑙堜細涓婂厛鍚庤幏寰椻滃嶮浣崇儫鏍囪捐￠噾濂栤濆拰鈥滃嶮浣崇儫鏍囬噾濂栤濄
浜岋細榛勯工妤礆紝榛勯工妤煎搧鐗岄欑儫寰楀悕浜庢睙鍗椾笁澶у悕妤間箣涓鐨勬箹鍖楃渷姝︽眽甯傞暱奼熷崡宀歌泧灞卞嘲宀涔嬩笂鐨勯粍楣ゆゼ銆傞粍楣ゆゼ鍝佺墝濮嬪壋浜20涓栫邯30騫翠唬錛屾槸婀栧寳鐪佸悕浼樼儫涔嬩竴銆傜敱浜庨珮妗ｄ駭鍝佺殑闇奼傛棩鐩婂為暱銆佸枆閮ㄥ熀鏈鏃犲埡嬋銆佹棤鏉傛皵銆佷綑鍛寵垝閫傜瓑鐗圭偣錛屾嬁榛勯工妤礆紙緔榫欏煄錛夐佺ぜ鐨勬瘮杈冨氥
涓夛細浜戠儫錛屸滀簯鐑熲濊癁鐢熶笉涔呭氨鍚嶅０澶ф尟錛屾垚涓哄悜1958騫存槬涓鍏變腑澶鈥滄垚閮戒細璁鈥濈殑鐚紺礆紝杞紺煎嵃璞′簯鈥濇槸鈥滀簯鐑熲濆壋鐗50騫存潵鐨勫穮宄頒箣浣滐紝浜у搧鍖呰呰捐″ぇ姘斻佸皧璐點佸彜鏈淬佹祽鍘氾紝鍒鍏烽庢儏錛屼篃鏄閫佺ぜ鐨勪匠鍝併
鍥涳細鐜夋邯錛岀帀婧錛岀敱綰㈠旂儫鑽夐泦鍥㈢敓浜х殑棣欑儫錛屽睘浜庢竻棣欏瀷鍗風儫錛屾槸綰㈠旈泦鍥㈢殑楂樼鍝佺墝銆傚敭浠蜂緷縐嶇被鑰屼笉鍚屻
浜旓細鑻忕儫錛屸滆嫃鐑熲濅粠鍒涚墝浼婂嬶紝灝辨槸浣滀負鍏ㄥ浗鐨勯珮妗ｅ嵎鐑熷搧鐗岋紝鍏剁洰鏍囨秷璐圭兢浣撻攣瀹氬湪鈥滄斂鐣岀簿鑻便佸晢鐣岄珮灞傘佺ぞ浼氬悕浜衡濈瓑浜嬩笟鎴愬姛浜哄＋銆傗滀腑鍥借嫃鐑熴佸皧璐電粡鍏糕濓紝褰扮幇鎴愬姛錛屽姏奼傚崜瓚婏紝宸叉垚涓烘垚鍔熶漢澹鎵嬩腑鐨勭啝鐔犵敓杈夌殑鍚嶇墖銆傞夋嫨鑻忕儫錛堥搨鏅訛級鏉ラ佺ぜ錛岃偗瀹氫笉浼氶敊銆