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　　黃??(huang)志?(zhi)力??(li)：熬??(ao)夜??(ye)之?(zhi)后??(hou)?，我??(wo)們??(men)建??(jian)議??(yi)的??(de)補??(bu)覺??(jiao)千?(qian)萬??(wan)不??(bu)能??(neng)長??(chang)時??(shi)間??(jian)補??(bu)覺??(jiao)?，也??(ye)就??(jiu)是??(shi)在??(zai)睡??(shui)眠??(mian)剝??(bo)奪??(duo)以??(yi)后??(hou)?，熬??(ao)夜??(ye)結??(jie)束??(shu)以??(yi)后??(hou)的??(de)兩??(liang)個??(ge)小??(xiao)時??(shi)之??(zhi)內??(nei)?，可??(ke)以??(yi)適??(shi)當??(dang)補??(bu)充??(chong)一??(yi)下??(xia)睡??(shui)眠?(mian)?，如??(ru)果??(guo)能?(neng)夠??(gou)醒??(xing)過??(guo)來??(lai)?，要??(yao)盡??(jin)快??(kuai)進??(jin)入??(ru)工??(gong)作??(zuo)狀??(zhuang)態(tài)??(tai)??。??還??(hai)有??(you)一??(yi)個?(ge)補??(bu)覺?(jiao)的??(de)非??(fei)常??(chang)好??(hao)的?(de)點??(dian)?，就??(jiu)是?(shi)下??(xia)午?(wu)3時??(shi)之??(zhi)前??(qian)?，如??(ru)果?(guo)能??(neng)夠??(gou)補?(bu)睡??(shui)半??(ban)個??(ge)小??(xiao)時??(shi)?，或??(huo)者??(zhe)最??(zui)多??(duo)一??(yi)個?(ge)小?(xiao)時??(shi)?，這??(zhe)樣??(yang)白??(bai)天??(tian)有??(you)足?(zu)夠??(gou)的??(de)時??(shi)間??(jian)是??(shi)處??(chu)于??(yu)一??(yi)個??(ge)清??(qing)醒??(xing)的??(de)狀?(zhuang)態(tài)??(tai)?，在??(zai)晚??(wan)上??(shang)的??(de)時??(shi)候??(hou)就??(jiu)會??(hui)有??(you)一??(yi)個??(ge)良??(liang)好??(hao)的??(de)深??(shen)度??(du)好??(hao)睡??(shui)眠??(mian)?，第??(di)二?(er)天??(tian)的??(de)工??(gong)作??(zuo)狀??(zhuang)態(tài)??(tai)就??(jiu)會??(hui)很??(hen)好??(hao)??。　　良??(liang)好??(hao)的?(de)睡??(shui)眠??(mian)質??(zhi)量??(liang)通??(tong)常??(chang)表?(biao)現(xiàn)??(xian)為??(wei)：入??(ru)睡??(shui)時??(shi)間??(jian)在??(zai)30分??(fen)鐘?(zhong)以??(yi)內??(nei)(6歲??(sui)以??(yi)下??(xia)兒??(er)童??(tong)在??(zai)20分??(fen)鐘??(zhong)以?(yi)內??(nei))；夜??(ye)間??(jian)醒??(xing)來??(lai)的??(de)次?(ci)數(shù)?(shu)不??(bu)超??(chao)過??(guo)3次??(ci)??，而?(er)且??(qie)醒??(xing)來??(lai)后??(hou)能??(neng)在??(zai)20分??(fen)鐘?(zhong)內??(nei)再??(zai)次??(ci)入??(ru)睡??(shui)；一??(yi)覺??(jiao)睡??(shui)醒??(xing)后??(hou)??，感??(gan)到??(dao)精??(jing)神??(shen)飽??(bao)滿??(man)、心??(xin)情??(qing)愉??(yu)悅??(yue)、精??(jing)力??(li)充??(chong)沛??(pei)、注??(zhu)意?(yi)力??(li)集??(ji)中??(zhong)??。??。