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　　睡??(shui)覺??(jiao)時(shí)??(shi)間?(jian)和??(he)起??(qi)床??(chuang)時(shí)?(shi)間?(jian)要??(yao)固祝(gu)定??(ding)??。??成??(cheng)年?(nian)人??(ren)推??(tui)薦??(jian)晚??(wan)上??(shang)10—11點(diǎn)??(dian)入??(ru)睡??(shui)??，早??(zao)晨??(chen)6—7點(diǎn)?(dian)起?(qi)床??(chuang)??。老??(lao)年??(nian)人??(ren)推?(tui)薦??(jian)晚??(wan)上??(shang)10—11點(diǎn)??(dian)入??(ru)睡??(shui)??，早??(zao)晨??(chen)5—6點(diǎn)?(dian)起??(qi)床??(chuang)???！　∷??(shui)前??(qian)4小??(xiao)時(shí)??(shi)避??(bi)免??(mian)過?(guo)量??(liang)飲??(yin)酒??(jiu)??。??睡??(shui)前??(qian)6小?(xiao)時(shí)??(shi)避??(bi)免??(mian)攝??(she)入??(ru)咖?(ka)啡??(fei)因??(yin)??，包??(bao)括??(kuo)咖??(ka)啡?(fei)、茶??(cha)葉?(ye)、部??(bu)分??(fen)蘇??(su)打??(da)水??(shui)、巧??(qiao)克?(ke)力??(li)等??(deng)??。。