{"id":2329,"date":"2025-02-15T09:22:19","date_gmt":"2025-02-15T01:22:19","guid":{"rendered":"https:\/\/wellwelli.com\/?p=2329"},"modified":"2025-02-16T20:46:46","modified_gmt":"2025-02-16T12:46:46","slug":"cortisol-vs-melatonin-how-to-sleep-better","status":"publish","type":"post","link":"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/","title":{"rendered":"\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5982\u4f55\u8b93\u53ef\u9ad4\u677e\u4e0d\u5e72\u64fe\u4f60\u7684\u4f11\u606f\uff1f"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u5167\u5bb9\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%E4%BD%A0%E6%98%AF%E4%B8%8D%E6%98%AF%E9%80%99%E6%A8%A3%EF%BC%9F\" >\u4f60\u662f\u4e0d\u662f\u9019\u6a23\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%E5%A3%93%E5%8A%9B%E8%8D%B7%E7%88%BE%E8%92%99_vs_%E7%9D%A1%E7%9C%A0%E8%8D%B7%E7%88%BE%E8%92%99%EF%BC%9A%E5%AE%83%E5%80%91%E5%A6%82%E4%BD%95%E5%BD%B1%E9%9F%BF%E4%BD%A0%E7%9A%84%E8%BA%AB%E9%AB%94%EF%BC%9F\" >\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5b83\u5011\u5982\u4f55\u5f71\u97ff\u4f60\u7684\u8eab\u9ad4\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%94%B4_%E5%8F%AF%E9%AB%94%E6%9D%BE%EF%BC%9A%E7%99%BD%E5%A4%A9%E5%B9%AB%E5%8A%A9%E4%BD%A0%E6%B8%85%E9%86%92%EF%BC%8C%E5%A3%93%E5%8A%9B%E5%A4%A7%E6%99%82%E5%8D%BB%E5%BD%B1%E9%9F%BF%E7%9D%A1%E7%9C%A0\" >\ud83d\udd34 \u53ef\u9ad4\u677e\uff1a\u767d\u5929\u5e6b\u52a9\u4f60\u6e05\u9192\uff0c\u58d3\u529b\u5927\u6642\u537b\u5f71\u97ff\u7761\u7720<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%9F%A2_%E8%A4%AA%E9%BB%91%E6%BF%80%E7%B4%A0%EF%BC%9A%E5%B9%AB%E5%8A%A9%E4%BD%A0%E5%85%A5%E7%9D%A1%E7%9A%84%E9%97%9C%E9%8D%B5%E8%8D%B7%E7%88%BE%E8%92%99\" >\ud83d\udfe2 \u892a\u9ed1\u6fc0\u7d20\uff1a\u5e6b\u52a9\u4f60\u5165\u7761\u7684\u95dc\u9375\u8377\u723e\u8499<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%E5%A6%82%E4%BD%95%E9%99%8D%E4%BD%8E%E5%8F%AF%E9%AB%94%E6%9D%BE%EF%BC%8C%E6%8F%90%E5%8D%87%E7%9D%A1%E7%9C%A0%E5%93%81%E8%B3%AA%EF%BC%9F\" >\u5982\u4f55\u964d\u4f4e\u53ef\u9ad4\u677e\uff0c\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%8C%9E_1_%E7%99%BD%E5%A4%A9%E6%9B%AC%E5%A4%AA%E9%99%BD%EF%BC%8C%E7%A9%A9%E5%AE%9A%E7%94%9F%E7%90%86%E6%99%82%E9%90%98\" >\ud83c\udf1e 1. \u767d\u5929\u66ec\u592a\u967d\uff0c\u7a69\u5b9a\u751f\u7406\u6642\u9418<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%A7%98%E2%80%8D%E2%99%80%EF%B8%8F_2_%E7%9D%A1%E5%89%8D_1_%E5%B0%8F%E6%99%82%E6%94%BE%E9%AC%86%EF%BC%8C%E4%B8%8D%E5%86%8D%E6%83%B3%E5%B7%A5%E4%BD%9C\" >\ud83e\uddd8\u200d\u2640\ufe0f 2. \u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u4e0d\u518d\u60f3\u5de5\u4f5c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%8D%B5_3_%E5%96%9D%E6%9C%89%E5%8A%A9%E6%96%BC%E7%9D%A1%E7%9C%A0%E7%9A%84%E9%A3%B2%E5%93%81\" >\ud83c\udf75 3. \u559d\u6709\u52a9\u65bc\u7761\u7720\u7684\u98f2\u54c1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%92%A4_4_%E7%87%9F%E9%80%A0%E7%90%86%E6%83%B3%E7%9A%84%E7%9D%A1%E7%9C%A0%E7%92%B0%E5%A2%83\" >\ud83d\udca4 4. \u71df\u9020\u7406\u60f3\u7684\u7761\u7720\u74b0\u5883<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%8F%83%E2%80%8D%E2%99%82%EF%B8%8F_5_%E7%99%BD%E5%A4%A9%E9%81%8B%E5%8B%95%EF%BC%8C%E4%BD%86%E5%88%A5%E5%A4%AA%E6%99%9A\" >\ud83c\udfc3\u200d\u2642\ufe0f 5. \u767d\u5929\u904b\u52d5\uff0c\u4f46\u5225\u592a\u665a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%94%AC_6_%E7%9C%9F%E7%9A%84%E5%A3%93%E5%8A%9B%E5%A4%AA%E5%A4%A7%EF%BC%9F%E5%8F%AF%E4%BB%A5%E8%80%83%E6%85%AE%E8%A3%9C%E5%85%85%E9%8E%82_%E8%89%B2%E8%83%BA%E9%85%B8\" >\ud83d\udd2c 6. \u771f\u7684\u58d3\u529b\u592a\u5927\uff1f\u53ef\u4ee5\u8003\u616e\u88dc\u5145\u9382 &amp; \u8272\u80fa\u9178<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%E9%80%B2%E4%B8%80%E6%AD%A5%E4%BA%86%E8%A7%A3\" >\u9032\u4e00\u6b65\u4e86\u89e3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%E5%B0%8F%E7%B5%90%EF%BC%9A%E8%AE%93%E5%8F%AF%E9%AB%94%E6%9D%BE%E8%88%87%E8%A4%AA%E9%BB%91%E6%BF%80%E7%B4%A0%E6%81%A2%E5%BE%A9%E5%B9%B3%E8%A1%A1%EF%BC%81\" >\u5c0f\u7d50\uff1a\u8b93\u53ef\u9ad4\u677e\u8207\u892a\u9ed1\u6fc0\u7d20\u6062\u5fa9\u5e73\u8861\uff01<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/#%F0%9F%94%8D_%E5%8F%83%E8%80%83%E8%B3%87%E6%96%99%EF%BC%88%E5%9C%8B%E9%9A%9B%E6%AC%8A%E5%A8%81%E6%A9%9F%E6%A7%8B%EF%BC%89\" >\ud83d\udd0d \u53c3\u8003\u8cc7\u6599\uff08\u570b\u969b\u6b0a\u5a01\u6a5f\u69cb\uff09<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BD%A0%E6%98%AF%E4%B8%8D%E6%98%AF%E9%80%99%E6%A8%A3%EF%BC%9F\"><\/span>\u4f60\u662f\u4e0d\u662f\u9019\u6a23\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>\u665a\u4e0a\u660e\u660e\u5f88\u7d2f\uff0c\u537b\u600e\u9ebc\u6a23\u90fd\u7761\u4e0d\u8457\uff1f<\/strong><\/li>\n\n\n\n<li class=\"\"><strong>\u534a\u591c\u5bb9\u6613\u9192\u4f86\uff0c\u65e9\u4e0a\u8d77\u4f86\u9084\u662f\u89ba\u5f97\u7d2f\uff1f<\/strong><\/li>\n\n\n\n<li class=\"\"><strong>\u5de5\u4f5c\u58d3\u529b\u5927\uff0c\u8d8a\u60f3\u653e\u9b06\u8d8a\u7761\u4e0d\u8457\uff1f<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"\">\u5982\u679c\u9019\u4e9b\u60c5\u6cc1\u5f88\u719f\u6089\uff0c\u90a3\u9ebc\u4f60\u7684&nbsp;<strong>\u58d3\u529b\u8377\u723e\u8499\uff08\u53ef\u9ad4\u677e, Cortisol\uff09<\/strong>&nbsp;\u53ef\u80fd\u6b63\u5728\u5f71\u97ff\u4f60\u7684&nbsp;<strong>\u7761\u7720\u8377\u723e\u8499\uff08\u892a\u9ed1\u6fc0\u7d20, Melatonin\uff09<\/strong>\uff0c\u5c0e\u81f4\u4f60\u8d8a\u4f86\u8d8a\u96e3\u7761\u597d\u3002<\/p>\n\n\n\n<p class=\"\">\u4eca\u5929\u5c31\u4f86\u804a\u804a&nbsp;<strong>\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499<\/strong>\uff0c\u4ee5\u53ca\u5982\u4f55\u5e73\u8861\u5b83\u5011\uff0c\u8b93\u4f60\u771f\u6b63\u653e\u9b06\u5165\u7761\uff01<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A3%93%E5%8A%9B%E8%8D%B7%E7%88%BE%E8%92%99_vs_%E7%9D%A1%E7%9C%A0%E8%8D%B7%E7%88%BE%E8%92%99%EF%BC%9A%E5%AE%83%E5%80%91%E5%A6%82%E4%BD%95%E5%BD%B1%E9%9F%BF%E4%BD%A0%E7%9A%84%E8%BA%AB%E9%AB%94%EF%BC%9F\"><\/span><strong>\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5b83\u5011\u5982\u4f55\u5f71\u97ff\u4f60\u7684\u8eab\u9ad4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%94%B4_%E5%8F%AF%E9%AB%94%E6%9D%BE%EF%BC%9A%E7%99%BD%E5%A4%A9%E5%B9%AB%E5%8A%A9%E4%BD%A0%E6%B8%85%E9%86%92%EF%BC%8C%E5%A3%93%E5%8A%9B%E5%A4%A7%E6%99%82%E5%8D%BB%E5%BD%B1%E9%9F%BF%E7%9D%A1%E7%9C%A0\"><\/span><strong>\ud83d\udd34 \u53ef\u9ad4\u677e\uff1a\u767d\u5929\u5e6b\u52a9\u4f60\u6e05\u9192\uff0c\u58d3\u529b\u5927\u6642\u537b\u5f71\u97ff\u7761\u7720<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705&nbsp;<strong>\u4e3b\u8981\u529f\u80fd\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u65e9\u4e0a\u53ef\u9ad4\u677e\u5206\u6ccc\u8f03\u9ad8\uff0c\u5e6b\u52a9\u4f60\u9192\u4f86\u3001\u6709\u6d3b\u529b\u3002<\/li>\n\n\n\n<li class=\"\">\u9069\u91cf\u7684\u53ef\u9ad4\u677e\u80fd\u5920\u5e6b\u52a9\u5c08\u6ce8\u3001\u61c9\u5c0d\u58d3\u529b\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"\">\u274c&nbsp;<strong>\u70ba\u4ec0\u9ebc\u6703\u5f71\u97ff\u7761\u7720\uff1f<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>\u58d3\u529b\u904e\u5927\u6642\uff0c\u53ef\u9ad4\u677e\u6703\u9577\u6642\u9593\u7dad\u6301\u9ad8\u6fc3\u5ea6\uff0c\u5c0e\u81f4\u5927\u8166\u7121\u6cd5\u653e\u9b06<\/strong>\u3002<\/li>\n\n\n\n<li class=\"\"><strong>\u665a\u4e0a\u7684\u53ef\u9ad4\u677e\u61c9\u8a72\u4e0b\u964d\uff0c\u4f46\u5982\u679c\u592a\u9ad8\uff0c\u892a\u9ed1\u6fc0\u7d20\u5c31\u7121\u6cd5\u6b63\u5e38\u5206\u6ccc\uff0c\u5f71\u97ff\u5165\u7761<\/strong>\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%9F%A2_%E8%A4%AA%E9%BB%91%E6%BF%80%E7%B4%A0%EF%BC%9A%E5%B9%AB%E5%8A%A9%E4%BD%A0%E5%85%A5%E7%9D%A1%E7%9A%84%E9%97%9C%E9%8D%B5%E8%8D%B7%E7%88%BE%E8%92%99\"><\/span><strong>\ud83d\udfe2 \u892a\u9ed1\u6fc0\u7d20\uff1a\u5e6b\u52a9\u4f60\u5165\u7761\u7684\u95dc\u9375\u8377\u723e\u8499<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705&nbsp;<strong>\u4e3b\u8981\u529f\u80fd\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u665a\u4e0a\u5929\u9ed1\u5f8c\uff0c\u892a\u9ed1\u6fc0\u7d20\u6703\u958b\u59cb\u5206\u6ccc\uff0c\u8b93\u4f60\u611f\u5230\u60f3\u7761\u3002<\/li>\n\n\n\n<li class=\"\">\u7dad\u6301\u7a69\u5b9a\u7684\u7761\u7720\u9031\u671f\uff0c\u5e6b\u52a9\u8eab\u9ad4\u4fee\u5fa9\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"\">\u274c&nbsp;<strong>\u70ba\u4ec0\u9ebc\u6703\u53d7\u5230\u5f71\u97ff\uff1f<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>\u5982\u679c\u53ef\u9ad4\u677e\u904e\u9ad8\uff0c\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\u5c31\u6703\u88ab\u6291\u5236\uff0c\u5c0e\u81f4\u96e3\u4ee5\u5165\u7761\u3002<\/strong><\/li>\n\n\n\n<li class=\"\"><strong>\u9577\u671f\u58d3\u529b\u5927\uff0c\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u53ef\u80fd\u6e1b\u5c11\uff0c\u5f71\u97ff\u6df1\u5ea6\u7761\u7720\u3002<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"\">\ud83d\udccc&nbsp;<strong>\u7c21\u55ae\u4f86\u8aaa\uff1a\u58d3\u529b\u904e\u5927 = \u53ef\u9ad4\u677e\u904e\u9ad8 = \u892a\u9ed1\u6fc0\u7d20\u53d7\u5f71\u97ff = \u96e3\u4ee5\u5165\u7761\uff01<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E9%99%8D%E4%BD%8E%E5%8F%AF%E9%AB%94%E6%9D%BE%EF%BC%8C%E6%8F%90%E5%8D%87%E7%9D%A1%E7%9C%A0%E5%93%81%E8%B3%AA%EF%BC%9F\"><\/span><strong>\u5982\u4f55\u964d\u4f4e\u53ef\u9ad4\u677e\uff0c\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%8C%9E_1_%E7%99%BD%E5%A4%A9%E6%9B%AC%E5%A4%AA%E9%99%BD%EF%BC%8C%E7%A9%A9%E5%AE%9A%E7%94%9F%E7%90%86%E6%99%82%E9%90%98\"><\/span><strong>\ud83c\udf1e 1. \u767d\u5929\u66ec\u592a\u967d\uff0c\u7a69\u5b9a\u751f\u7406\u6642\u9418<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705 \u767d\u5929\u66ec\u592a\u967d\u81f3\u5c11&nbsp;<strong>20-30 \u5206\u9418<\/strong>\uff0c\u53ef\u9ad4\u677e\u6703\u5728\u65e9\u6668\u81ea\u7136\u4e0a\u5347\uff0c\u665a\u4e0a\u66f4\u5bb9\u6613\u4e0b\u964d\u3002 \u2705 \u65e9\u4e0a\u8d77\u5e8a\u5f8c&nbsp;<strong>10-15 \u5206\u9418\u5167\u66ec\u592a\u967d<\/strong>\uff0c\u6709\u52a9\u65bc\u8abf\u6574\u751f\u7406\u6642\u9418\uff0c\u8b93\u665a\u4e0a\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u6b63\u5e38\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%A7%98%E2%80%8D%E2%99%80%EF%B8%8F_2_%E7%9D%A1%E5%89%8D_1_%E5%B0%8F%E6%99%82%E6%94%BE%E9%AC%86%EF%BC%8C%E4%B8%8D%E5%86%8D%E6%83%B3%E5%B7%A5%E4%BD%9C\"><\/span><strong>\ud83e\uddd8\u200d\u2640\ufe0f 2. \u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u4e0d\u518d\u60f3\u5de5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705 \u7761\u524d\u5225\u6ed1\u624b\u6a5f\uff0c\u907f\u514d\u85cd\u5149\u5f71\u97ff\u892a\u9ed1\u6fc0\u7d20\u3002 \u2705 \u53ef\u4ee5\u505a&nbsp;<strong>\u6df1\u547c\u5438\u3001\u4f38\u5c55\u3001\u745c\u4f3d<\/strong>\uff0c\u8b93\u53ef\u9ad4\u677e\u4e0b\u964d\uff0c\u9032\u5165\u653e\u9b06\u6a21\u5f0f\u3002 \u2705 \u5982\u679c\u8166\u888b\u505c\u4e0d\u4e0b\u4f86\uff0c\u53ef\u4ee5&nbsp;<strong>\u5beb\u4e0b\u660e\u5929\u7684\u5f85\u8fa6\u4e8b\u9805<\/strong>\uff0c\u5e6b\u52a9\u5927\u8166\u5378\u4e0b\u58d3\u529b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%8D%B5_3_%E5%96%9D%E6%9C%89%E5%8A%A9%E6%96%BC%E7%9D%A1%E7%9C%A0%E7%9A%84%E9%A3%B2%E5%93%81\"><\/span><strong>\ud83c\udf75 3. \u559d\u6709\u52a9\u65bc\u7761\u7720\u7684\u98f2\u54c1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705&nbsp;<strong>\u6d0b\u7518\u83ca\u8336\u3001\u6eab\u725b\u5976\u3001\u7121\u5496\u5561\u56e0\u7684\u8349\u672c\u8336<\/strong>\uff0c\u6709\u52a9\u65bc\u7a69\u5b9a\u795e\u7d93\u7cfb\u7d71\u3002 \u2705&nbsp;<strong>\u907f\u514d\u5496\u5561\u56e0\u3001\u9152\u7cbe<\/strong>\uff0c\u9019\u4e9b\u90fd\u53ef\u80fd\u8b93\u53ef\u9ad4\u677e\u5347\u9ad8\uff0c\u5f71\u97ff\u7761\u7720\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%92%A4_4_%E7%87%9F%E9%80%A0%E7%90%86%E6%83%B3%E7%9A%84%E7%9D%A1%E7%9C%A0%E7%92%B0%E5%A2%83\"><\/span><strong>\ud83d\udca4 4. \u71df\u9020\u7406\u60f3\u7684\u7761\u7720\u74b0\u5883<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705&nbsp;<strong>\u95dc\u71c8\u3001\u964d\u4f4e\u566a\u97f3\u3001\u8abf\u6574\u5ba4\u6eab<\/strong>\uff0c\u5275\u9020\u9069\u5408\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u7684\u74b0\u5883\u3002 \u2705&nbsp;<strong>\u623f\u9593\u6eab\u5ea6\u5efa\u8b70\u5728 18-22\u00b0C<\/strong>\uff0c\u8f03\u6dbc\u723d\u7684\u74b0\u5883\u6709\u52a9\u65bc\u66f4\u6df1\u5c64\u7684\u7761\u7720\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%8F%83%E2%80%8D%E2%99%82%EF%B8%8F_5_%E7%99%BD%E5%A4%A9%E9%81%8B%E5%8B%95%EF%BC%8C%E4%BD%86%E5%88%A5%E5%A4%AA%E6%99%9A\"><\/span><strong>\ud83c\udfc3\u200d\u2642\ufe0f 5. \u767d\u5929\u904b\u52d5\uff0c\u4f46\u5225\u592a\u665a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705&nbsp;<strong>\u904b\u52d5\u53ef\u4ee5\u964d\u4f4e\u58d3\u529b\uff0c\u5e6b\u52a9\u53ef\u9ad4\u677e\u7a69\u5b9a<\/strong>\u3002 \u2705 \u6700\u597d\u5728<strong>\u767d\u5929\u6216\u4e0b\u5348\u904b\u52d5<\/strong>\uff0c\u907f\u514d\u7761\u524d 2 \u5c0f\u6642\u5167\u5287\u70c8\u904b\u52d5\uff0c\u907f\u514d\u53ef\u9ad4\u677e\u4e0a\u5347\u904e\u9ad8\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%94%AC_6_%E7%9C%9F%E7%9A%84%E5%A3%93%E5%8A%9B%E5%A4%AA%E5%A4%A7%EF%BC%9F%E5%8F%AF%E4%BB%A5%E8%80%83%E6%85%AE%E8%A3%9C%E5%85%85%E9%8E%82_%E8%89%B2%E8%83%BA%E9%85%B8\"><\/span><strong>\ud83d\udd2c 6. \u771f\u7684\u58d3\u529b\u592a\u5927\uff1f\u53ef\u4ee5\u8003\u616e\u88dc\u5145\u9382 &amp; \u8272\u80fa\u9178<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"\">\u2705&nbsp;<strong>\u9382\uff08Magnesium\uff09\uff1a\u5e6b\u52a9\u795e\u7d93\u653e\u9b06\uff0c\u8abf\u6574\u53ef\u9ad4\u677e\u5f71\u97ff\u3002<\/strong>&nbsp;\u2705&nbsp;<strong>\u8272\u80fa\u9178\uff08Tryptophan\uff09\uff1a\u9019\u662f\u4e00\u7a2e\u6709\u52a9\u65bc\u8eab\u9ad4\u88fd\u9020\u892a\u9ed1\u6fc0\u7d20\u7684\u80fa\u57fa\u9178\uff0c\u5e6b\u52a9\u81ea\u7136\u5165\u7761\u3002<\/strong><\/p>\n\n\n\n<div class=\"wp-block-jetpack-related-posts\">\n<h2 class=\"wp-block-heading nfd-wb-animate nfd-wb-fade-in-top-short\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E4%B8%80%E6%AD%A5%E4%BA%86%E8%A7%A3\"><\/span>\u9032\u4e00\u6b65\u4e86\u89e3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B0%8F%E7%B5%90%EF%BC%9A%E8%AE%93%E5%8F%AF%E9%AB%94%E6%9D%BE%E8%88%87%E8%A4%AA%E9%BB%91%E6%BF%80%E7%B4%A0%E6%81%A2%E5%BE%A9%E5%B9%B3%E8%A1%A1%EF%BC%81\"><\/span><strong>\u5c0f\u7d50\uff1a\u8b93\u53ef\u9ad4\u677e\u8207\u892a\u9ed1\u6fc0\u7d20\u6062\u5fa9\u5e73\u8861\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"\">\ud83d\udccc&nbsp;<strong>\u4f60\u7684\u884c\u52d5\u6307\u5357\uff1a<\/strong>&nbsp;\u2705&nbsp;<strong>\u65e9\u4e0a\u66ec\u592a\u967d\uff0c\u8b93\u53ef\u9ad4\u677e\u6b63\u5e38\u5206\u6ccc<\/strong>&nbsp;\u2705&nbsp;<strong>\u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u964d\u4f4e\u58d3\u529b<\/strong>&nbsp;\u2705&nbsp;<strong>\u559d\u6709\u52a9\u7761\u7720\u7684\u98f2\u54c1\uff0c\u907f\u514d\u5496\u5561\u56e0 &amp; \u9152\u7cbe<\/strong>&nbsp;\u2705&nbsp;<strong>\u71df\u9020\u826f\u597d\u7684\u7761\u7720\u74b0\u5883\uff0c\u8b93\u892a\u9ed1\u6fc0\u7d20\u9806\u5229\u5206\u6ccc<\/strong>&nbsp;\u2705&nbsp;<strong>\u767d\u5929\u904b\u52d5\uff0c\u4f46\u7761\u524d\u907f\u514d\u5287\u70c8\u904b\u52d5<\/strong>&nbsp;\u2705&nbsp;<strong>\u71df\u990a\u88dc\u5145\uff1a\u9382 &amp; \u8272\u80fa\u9178\u6709\u52a9\u65bc\u653e\u9b06\u8207\u5165\u7761<\/strong><\/p>\n\n\n\n<p class=\"\">\u53ea\u8981\u8abf\u6574\u9019\u4e9b\u7fd2\u6163\uff0c\u4f60\u5c31\u80fd\u8b93\u58d3\u529b\u8377\u723e\u8499&nbsp;<strong>\u4e0d\u518d\u5f71\u97ff\u4f60\u7684\u7761\u7720<\/strong>\uff0c\u6bcf\u5929\u665a\u4e0a\u90fd\u80fd\u5b89\u5fc3\u5165\u7761\uff0c\u767d\u5929\u7cbe\u795e\u98fd\u6eff\uff01<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%94%8D_%E5%8F%83%E8%80%83%E8%B3%87%E6%96%99%EF%BC%88%E5%9C%8B%E9%9A%9B%E6%AC%8A%E5%A8%81%E6%A9%9F%E6%A7%8B%EF%BC%89\"><\/span><strong>\ud83d\udd0d \u53c3\u8003\u8cc7\u6599\uff08\u570b\u969b\u6b0a\u5a01\u6a5f\u69cb\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"\">\ud83d\udcd6 National Sleep Foundation:&nbsp;<a href=\"https:\/\/www.sleepfoundation.org\/\">www.sleepfoundation.org<\/a><br>\ud83d\udcd6 American Psychological Association (APA):&nbsp;<a href=\"https:\/\/www.apa.org\/\">www.apa.org<\/a><br>\ud83d\udcd6 National Institutes of Health (NIH):&nbsp;<a href=\"https:\/\/www.nih.gov\/\">www.nih.gov<\/a><br>\ud83d\udcd6 Harvard Health Publishing:&nbsp;<a href=\"https:\/\/www.health.harvard.edu\/\">www.health.harvard.edu<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u4f60\u662f\u4e0d\u662f\u9019\u6a23\uff1f \u5982\u679c\u9019\u4e9b\u60c5\u6cc1\u5f88\u719f\u6089\uff0c\u90a3\u9ebc\u4f60\u7684&nbsp;\u58d3\u529b\u8377\u723e\u8499\uff08\u53ef\u9ad4\u677e, Cortisol\uff09&nbsp;\u53ef\u80fd\u6b63\u5728\u5f71\u97ff\u4f60\u7684&nbsp;\u7761\u7720\u8377\u723e\u8499\uff08\u892a\u9ed1\u6fc0\u7d20, Melatonin\uff09\uff0c\u5c0e\u81f4\u4f60\u8d8a\u4f86\u8d8a\u96e3\u7761\u597d\u3002 \u4eca\u5929\u5c31\u4f86\u804a\u804a&nbsp;\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff0c\u4ee5\u53ca\u5982\u4f55\u5e73\u8861\u5b83\u5011\uff0c\u8b93\u4f60\u771f\u6b63\u653e\u9b06\u5165\u7761\uff01 \u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5b83\u5011\u5982\u4f55\u5f71\u97ff\u4f60\u7684\u8eab\u9ad4\uff1f \ud83d\udd34 \u53ef\u9ad4\u677e\uff1a\u767d\u5929\u5e6b\u52a9\u4f60\u6e05\u9192\uff0c\u58d3\u529b\u5927\u6642\u537b\u5f71\u97ff\u7761\u7720 \u2705&nbsp;\u4e3b\u8981\u529f\u80fd\uff1a \u274c&nbsp;\u70ba\u4ec0\u9ebc\u6703\u5f71\u97ff\u7761\u7720\uff1f \ud83d\udfe2 \u892a\u9ed1\u6fc0\u7d20\uff1a\u5e6b\u52a9\u4f60\u5165\u7761\u7684\u95dc\u9375\u8377\u723e\u8499 \u2705&nbsp;\u4e3b\u8981\u529f\u80fd\uff1a \u274c&nbsp;\u70ba\u4ec0\u9ebc\u6703\u53d7\u5230\u5f71\u97ff\uff1f \ud83d\udccc&nbsp;\u7c21\u55ae\u4f86\u8aaa\uff1a\u58d3\u529b\u904e\u5927 = \u53ef\u9ad4\u677e\u904e\u9ad8 = \u892a\u9ed1\u6fc0\u7d20\u53d7\u5f71\u97ff = \u96e3\u4ee5\u5165\u7761\uff01 \u5982\u4f55\u964d\u4f4e\u53ef\u9ad4\u677e\uff0c\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff1f \ud83c\udf1e 1. \u767d\u5929\u66ec\u592a\u967d\uff0c\u7a69\u5b9a\u751f\u7406\u6642\u9418 \u2705 \u767d\u5929\u66ec\u592a\u967d\u81f3\u5c11&nbsp;20-30 \u5206\u9418\uff0c\u53ef\u9ad4\u677e\u6703\u5728\u65e9\u6668\u81ea\u7136\u4e0a\u5347\uff0c\u665a\u4e0a\u66f4\u5bb9\u6613\u4e0b\u964d\u3002 \u2705 \u65e9\u4e0a\u8d77\u5e8a\u5f8c&nbsp;10-15 \u5206\u9418\u5167\u66ec\u592a\u967d\uff0c\u6709\u52a9\u65bc\u8abf\u6574\u751f\u7406\u6642\u9418\uff0c\u8b93\u665a\u4e0a\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u6b63\u5e38\u3002 \ud83e\uddd8\u200d\u2640\ufe0f 2. \u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u4e0d\u518d\u60f3\u5de5\u4f5c \u2705 \u7761\u524d\u5225\u6ed1\u624b\u6a5f\uff0c\u907f\u514d\u85cd\u5149\u5f71\u97ff\u892a\u9ed1\u6fc0\u7d20\u3002 \u2705 \u53ef\u4ee5\u505a&nbsp;\u6df1\u547c\u5438\u3001\u4f38\u5c55\u3001\u745c\u4f3d\uff0c\u8b93\u53ef\u9ad4\u677e\u4e0b\u964d\uff0c\u9032\u5165\u653e\u9b06\u6a21\u5f0f\u3002 \u2705 \u5982\u679c\u8166\u888b\u505c\u4e0d\u4e0b\u4f86\uff0c\u53ef\u4ee5&nbsp;\u5beb\u4e0b\u660e\u5929\u7684\u5f85\u8fa6\u4e8b\u9805\uff0c\u5e6b\u52a9\u5927\u8166\u5378\u4e0b\u58d3\u529b\u3002 \ud83c\udf75 3. \u559d\u6709\u52a9\u65bc\u7761\u7720\u7684\u98f2\u54c1 \u2705&nbsp;\u6d0b\u7518\u83ca\u8336\u3001\u6eab\u725b\u5976\u3001\u7121\u5496\u5561\u56e0\u7684\u8349\u672c\u8336\uff0c\u6709\u52a9\u65bc\u7a69\u5b9a\u795e\u7d93\u7cfb\u7d71\u3002 \u2705&nbsp;\u907f\u514d\u5496\u5561\u56e0\u3001\u9152\u7cbe\uff0c\u9019\u4e9b\u90fd\u53ef\u80fd\u8b93\u53ef\u9ad4\u677e\u5347\u9ad8\uff0c\u5f71\u97ff\u7761\u7720\u3002 \ud83d\udca4 4. \u71df\u9020\u7406\u60f3\u7684\u7761\u7720\u74b0\u5883 \u2705&nbsp;\u95dc\u71c8\u3001\u964d\u4f4e\u566a\u97f3\u3001\u8abf\u6574\u5ba4\u6eab\uff0c\u5275\u9020\u9069\u5408\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u7684\u74b0\u5883\u3002 \u2705&nbsp;\u623f\u9593\u6eab\u5ea6\u5efa\u8b70\u5728 18-22\u00b0C\uff0c\u8f03\u6dbc\u723d\u7684\u74b0\u5883\u6709\u52a9\u65bc\u66f4\u6df1\u5c64\u7684\u7761\u7720\u3002 \ud83c\udfc3\u200d\u2642\ufe0f 5. \u767d\u5929\u904b\u52d5\uff0c\u4f46\u5225\u592a\u665a \u2705&nbsp;\u904b\u52d5\u53ef\u4ee5\u964d\u4f4e\u58d3\u529b\uff0c\u5e6b\u52a9\u53ef\u9ad4\u677e\u7a69\u5b9a\u3002 \u2705 \u6700\u597d\u5728\u767d\u5929\u6216\u4e0b\u5348\u904b\u52d5\uff0c\u907f\u514d\u7761\u524d 2 \u5c0f\u6642\u5167\u5287\u70c8\u904b\u52d5\uff0c\u907f\u514d\u53ef\u9ad4\u677e\u4e0a\u5347\u904e\u9ad8\u3002 \ud83d\udd2c 6. \u771f\u7684\u58d3\u529b\u592a\u5927\uff1f\u53ef\u4ee5\u8003\u616e\u88dc\u5145\u9382 &amp; \u8272\u80fa\u9178 \u2705&nbsp;\u9382\uff08Magnesium\uff09\uff1a\u5e6b\u52a9\u795e\u7d93\u653e\u9b06\uff0c\u8abf\u6574\u53ef\u9ad4\u677e\u5f71\u97ff\u3002&nbsp;\u2705&nbsp;\u8272\u80fa\u9178\uff08Tryptophan\uff09\uff1a\u9019\u662f\u4e00\u7a2e\u6709\u52a9\u65bc\u8eab\u9ad4\u88fd\u9020\u892a\u9ed1\u6fc0\u7d20\u7684\u80fa\u57fa\u9178\uff0c\u5e6b\u52a9\u81ea\u7136\u5165\u7761\u3002 \u5c0f\u7d50\uff1a\u8b93\u53ef\u9ad4\u677e\u8207\u892a\u9ed1\u6fc0\u7d20\u6062\u5fa9\u5e73\u8861\uff01 \ud83d\udccc&nbsp;\u4f60\u7684\u884c\u52d5\u6307\u5357\uff1a&nbsp;\u2705&nbsp;\u65e9\u4e0a\u66ec\u592a\u967d\uff0c\u8b93\u53ef\u9ad4\u677e\u6b63\u5e38\u5206\u6ccc&nbsp;\u2705&nbsp;\u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u964d\u4f4e\u58d3\u529b&nbsp;\u2705&nbsp;\u559d\u6709\u52a9\u7761\u7720\u7684\u98f2\u54c1\uff0c\u907f\u514d\u5496\u5561\u56e0 &amp; \u9152\u7cbe&nbsp;\u2705&nbsp;\u71df\u9020\u826f\u597d\u7684\u7761\u7720\u74b0\u5883\uff0c\u8b93\u892a\u9ed1\u6fc0\u7d20\u9806\u5229\u5206\u6ccc&nbsp;\u2705&nbsp;\u767d\u5929\u904b\u52d5\uff0c\u4f46\u7761\u524d\u907f\u514d\u5287\u70c8\u904b\u52d5&nbsp;\u2705&nbsp;\u71df\u990a\u88dc\u5145\uff1a\u9382 &amp; \u8272\u80fa\u9178\u6709\u52a9\u65bc\u653e\u9b06\u8207\u5165\u7761 \u53ea\u8981\u8abf\u6574\u9019\u4e9b\u7fd2\u6163\uff0c\u4f60\u5c31\u80fd\u8b93\u58d3\u529b\u8377\u723e\u8499&nbsp;\u4e0d\u518d\u5f71\u97ff\u4f60\u7684\u7761\u7720\uff0c\u6bcf\u5929\u665a\u4e0a\u90fd\u80fd\u5b89\u5fc3\u5165\u7761\uff0c\u767d\u5929\u7cbe\u795e\u98fd\u6eff\uff01 \ud83d\udd0d \u53c3\u8003\u8cc7\u6599\uff08\u570b\u969b\u6b0a\u5a01\u6a5f\u69cb\uff09 \ud83d\udcd6 National Sleep Foundation:&nbsp;www.sleepfoundation.org\ud83d\udcd6 American Psychological Association (APA):&nbsp;www.apa.org\ud83d\udcd6 National Institutes of Health (NIH):&nbsp;www.nih.gov\ud83d\udcd6 Harvard Health Publishing:&nbsp;www.health.harvard.edu<\/p>","protected":false},"author":1,"featured_media":2330,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_uag_custom_page_level_css":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[6],"tags":[29,67,59,60,61],"class_list":["post-2329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind-and-soul","tag-cortisol","tag-67","tag-59","tag-60","tag-61"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5982\u4f55\u8b93\u53ef\u9ad4\u677e\u4e0d\u5e72\u64fe\u4f60\u7684\u4f11\u606f\uff1f - \u4f60\u7684\u5927\u8166\uff0c\u4f7f\u7528\u8aaa\u660e\u66f8 -Wellwell<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5982\u4f55\u8b93\u53ef\u9ad4\u677e\u4e0d\u5e72\u64fe\u4f60\u7684\u4f11\u606f\uff1f - \u4f60\u7684\u5927\u8166\uff0c\u4f7f\u7528\u8aaa\u660e\u66f8 -Wellwell\" \/>\n<meta property=\"og:description\" content=\"\u4f60\u662f\u4e0d\u662f\u9019\u6a23\uff1f \u5982\u679c\u9019\u4e9b\u60c5\u6cc1\u5f88\u719f\u6089\uff0c\u90a3\u9ebc\u4f60\u7684&nbsp;\u58d3\u529b\u8377\u723e\u8499\uff08\u53ef\u9ad4\u677e, Cortisol\uff09&nbsp;\u53ef\u80fd\u6b63\u5728\u5f71\u97ff\u4f60\u7684&nbsp;\u7761\u7720\u8377\u723e\u8499\uff08\u892a\u9ed1\u6fc0\u7d20, Melatonin\uff09\uff0c\u5c0e\u81f4\u4f60\u8d8a\u4f86\u8d8a\u96e3\u7761\u597d\u3002 \u4eca\u5929\u5c31\u4f86\u804a\u804a&nbsp;\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff0c\u4ee5\u53ca\u5982\u4f55\u5e73\u8861\u5b83\u5011\uff0c\u8b93\u4f60\u771f\u6b63\u653e\u9b06\u5165\u7761\uff01 \u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5b83\u5011\u5982\u4f55\u5f71\u97ff\u4f60\u7684\u8eab\u9ad4\uff1f \ud83d\udd34 \u53ef\u9ad4\u677e\uff1a\u767d\u5929\u5e6b\u52a9\u4f60\u6e05\u9192\uff0c\u58d3\u529b\u5927\u6642\u537b\u5f71\u97ff\u7761\u7720 \u2705&nbsp;\u4e3b\u8981\u529f\u80fd\uff1a \u274c&nbsp;\u70ba\u4ec0\u9ebc\u6703\u5f71\u97ff\u7761\u7720\uff1f \ud83d\udfe2 \u892a\u9ed1\u6fc0\u7d20\uff1a\u5e6b\u52a9\u4f60\u5165\u7761\u7684\u95dc\u9375\u8377\u723e\u8499 \u2705&nbsp;\u4e3b\u8981\u529f\u80fd\uff1a \u274c&nbsp;\u70ba\u4ec0\u9ebc\u6703\u53d7\u5230\u5f71\u97ff\uff1f \ud83d\udccc&nbsp;\u7c21\u55ae\u4f86\u8aaa\uff1a\u58d3\u529b\u904e\u5927 = \u53ef\u9ad4\u677e\u904e\u9ad8 = \u892a\u9ed1\u6fc0\u7d20\u53d7\u5f71\u97ff = \u96e3\u4ee5\u5165\u7761\uff01 \u5982\u4f55\u964d\u4f4e\u53ef\u9ad4\u677e\uff0c\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff1f \ud83c\udf1e 1. \u767d\u5929\u66ec\u592a\u967d\uff0c\u7a69\u5b9a\u751f\u7406\u6642\u9418 \u2705 \u767d\u5929\u66ec\u592a\u967d\u81f3\u5c11&nbsp;20-30 \u5206\u9418\uff0c\u53ef\u9ad4\u677e\u6703\u5728\u65e9\u6668\u81ea\u7136\u4e0a\u5347\uff0c\u665a\u4e0a\u66f4\u5bb9\u6613\u4e0b\u964d\u3002 \u2705 \u65e9\u4e0a\u8d77\u5e8a\u5f8c&nbsp;10-15 \u5206\u9418\u5167\u66ec\u592a\u967d\uff0c\u6709\u52a9\u65bc\u8abf\u6574\u751f\u7406\u6642\u9418\uff0c\u8b93\u665a\u4e0a\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u6b63\u5e38\u3002 \ud83e\uddd8\u200d\u2640\ufe0f 2. \u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u4e0d\u518d\u60f3\u5de5\u4f5c \u2705 \u7761\u524d\u5225\u6ed1\u624b\u6a5f\uff0c\u907f\u514d\u85cd\u5149\u5f71\u97ff\u892a\u9ed1\u6fc0\u7d20\u3002 \u2705 \u53ef\u4ee5\u505a&nbsp;\u6df1\u547c\u5438\u3001\u4f38\u5c55\u3001\u745c\u4f3d\uff0c\u8b93\u53ef\u9ad4\u677e\u4e0b\u964d\uff0c\u9032\u5165\u653e\u9b06\u6a21\u5f0f\u3002 \u2705 \u5982\u679c\u8166\u888b\u505c\u4e0d\u4e0b\u4f86\uff0c\u53ef\u4ee5&nbsp;\u5beb\u4e0b\u660e\u5929\u7684\u5f85\u8fa6\u4e8b\u9805\uff0c\u5e6b\u52a9\u5927\u8166\u5378\u4e0b\u58d3\u529b\u3002 \ud83c\udf75 3. \u559d\u6709\u52a9\u65bc\u7761\u7720\u7684\u98f2\u54c1 \u2705&nbsp;\u6d0b\u7518\u83ca\u8336\u3001\u6eab\u725b\u5976\u3001\u7121\u5496\u5561\u56e0\u7684\u8349\u672c\u8336\uff0c\u6709\u52a9\u65bc\u7a69\u5b9a\u795e\u7d93\u7cfb\u7d71\u3002 \u2705&nbsp;\u907f\u514d\u5496\u5561\u56e0\u3001\u9152\u7cbe\uff0c\u9019\u4e9b\u90fd\u53ef\u80fd\u8b93\u53ef\u9ad4\u677e\u5347\u9ad8\uff0c\u5f71\u97ff\u7761\u7720\u3002 \ud83d\udca4 4. \u71df\u9020\u7406\u60f3\u7684\u7761\u7720\u74b0\u5883 \u2705&nbsp;\u95dc\u71c8\u3001\u964d\u4f4e\u566a\u97f3\u3001\u8abf\u6574\u5ba4\u6eab\uff0c\u5275\u9020\u9069\u5408\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u7684\u74b0\u5883\u3002 \u2705&nbsp;\u623f\u9593\u6eab\u5ea6\u5efa\u8b70\u5728 18-22\u00b0C\uff0c\u8f03\u6dbc\u723d\u7684\u74b0\u5883\u6709\u52a9\u65bc\u66f4\u6df1\u5c64\u7684\u7761\u7720\u3002 \ud83c\udfc3\u200d\u2642\ufe0f 5. \u767d\u5929\u904b\u52d5\uff0c\u4f46\u5225\u592a\u665a \u2705&nbsp;\u904b\u52d5\u53ef\u4ee5\u964d\u4f4e\u58d3\u529b\uff0c\u5e6b\u52a9\u53ef\u9ad4\u677e\u7a69\u5b9a\u3002 \u2705 \u6700\u597d\u5728\u767d\u5929\u6216\u4e0b\u5348\u904b\u52d5\uff0c\u907f\u514d\u7761\u524d 2 \u5c0f\u6642\u5167\u5287\u70c8\u904b\u52d5\uff0c\u907f\u514d\u53ef\u9ad4\u677e\u4e0a\u5347\u904e\u9ad8\u3002 \ud83d\udd2c 6. \u771f\u7684\u58d3\u529b\u592a\u5927\uff1f\u53ef\u4ee5\u8003\u616e\u88dc\u5145\u9382 &amp; \u8272\u80fa\u9178 \u2705&nbsp;\u9382\uff08Magnesium\uff09\uff1a\u5e6b\u52a9\u795e\u7d93\u653e\u9b06\uff0c\u8abf\u6574\u53ef\u9ad4\u677e\u5f71\u97ff\u3002&nbsp;\u2705&nbsp;\u8272\u80fa\u9178\uff08Tryptophan\uff09\uff1a\u9019\u662f\u4e00\u7a2e\u6709\u52a9\u65bc\u8eab\u9ad4\u88fd\u9020\u892a\u9ed1\u6fc0\u7d20\u7684\u80fa\u57fa\u9178\uff0c\u5e6b\u52a9\u81ea\u7136\u5165\u7761\u3002 \u5c0f\u7d50\uff1a\u8b93\u53ef\u9ad4\u677e\u8207\u892a\u9ed1\u6fc0\u7d20\u6062\u5fa9\u5e73\u8861\uff01 \ud83d\udccc&nbsp;\u4f60\u7684\u884c\u52d5\u6307\u5357\uff1a&nbsp;\u2705&nbsp;\u65e9\u4e0a\u66ec\u592a\u967d\uff0c\u8b93\u53ef\u9ad4\u677e\u6b63\u5e38\u5206\u6ccc&nbsp;\u2705&nbsp;\u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u964d\u4f4e\u58d3\u529b&nbsp;\u2705&nbsp;\u559d\u6709\u52a9\u7761\u7720\u7684\u98f2\u54c1\uff0c\u907f\u514d\u5496\u5561\u56e0 &amp; \u9152\u7cbe&nbsp;\u2705&nbsp;\u71df\u9020\u826f\u597d\u7684\u7761\u7720\u74b0\u5883\uff0c\u8b93\u892a\u9ed1\u6fc0\u7d20\u9806\u5229\u5206\u6ccc&nbsp;\u2705&nbsp;\u767d\u5929\u904b\u52d5\uff0c\u4f46\u7761\u524d\u907f\u514d\u5287\u70c8\u904b\u52d5&nbsp;\u2705&nbsp;\u71df\u990a\u88dc\u5145\uff1a\u9382 &amp; \u8272\u80fa\u9178\u6709\u52a9\u65bc\u653e\u9b06\u8207\u5165\u7761 \u53ea\u8981\u8abf\u6574\u9019\u4e9b\u7fd2\u6163\uff0c\u4f60\u5c31\u80fd\u8b93\u58d3\u529b\u8377\u723e\u8499&nbsp;\u4e0d\u518d\u5f71\u97ff\u4f60\u7684\u7761\u7720\uff0c\u6bcf\u5929\u665a\u4e0a\u90fd\u80fd\u5b89\u5fc3\u5165\u7761\uff0c\u767d\u5929\u7cbe\u795e\u98fd\u6eff\uff01 \ud83d\udd0d \u53c3\u8003\u8cc7\u6599\uff08\u570b\u969b\u6b0a\u5a01\u6a5f\u69cb\uff09 \ud83d\udcd6 National Sleep Foundation:&nbsp;www.sleepfoundation.org\ud83d\udcd6 American Psychological Association (APA):&nbsp;www.apa.org\ud83d\udcd6 National Institutes of Health (NIH):&nbsp;www.nih.gov\ud83d\udcd6 Harvard Health 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\u7761\u7720\u8377\u723e\u8499\uff1a\u5982\u4f55\u8b93\u53ef\u9ad4\u677e\u4e0d\u5e72\u64fe\u4f60\u7684\u4f11\u606f\uff1f - \u4f60\u7684\u5927\u8166\uff0c\u4f7f\u7528\u8aaa\u660e\u66f8 -Wellwell","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/wellwelli.com\/en\/cortisol-vs-melatonin-how-to-sleep-better\/","og_locale":"en_US","og_type":"article","og_title":"\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5982\u4f55\u8b93\u53ef\u9ad4\u677e\u4e0d\u5e72\u64fe\u4f60\u7684\u4f11\u606f\uff1f - \u4f60\u7684\u5927\u8166\uff0c\u4f7f\u7528\u8aaa\u660e\u66f8 -Wellwell","og_description":"\u4f60\u662f\u4e0d\u662f\u9019\u6a23\uff1f \u5982\u679c\u9019\u4e9b\u60c5\u6cc1\u5f88\u719f\u6089\uff0c\u90a3\u9ebc\u4f60\u7684&nbsp;\u58d3\u529b\u8377\u723e\u8499\uff08\u53ef\u9ad4\u677e, Cortisol\uff09&nbsp;\u53ef\u80fd\u6b63\u5728\u5f71\u97ff\u4f60\u7684&nbsp;\u7761\u7720\u8377\u723e\u8499\uff08\u892a\u9ed1\u6fc0\u7d20, Melatonin\uff09\uff0c\u5c0e\u81f4\u4f60\u8d8a\u4f86\u8d8a\u96e3\u7761\u597d\u3002 \u4eca\u5929\u5c31\u4f86\u804a\u804a&nbsp;\u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff0c\u4ee5\u53ca\u5982\u4f55\u5e73\u8861\u5b83\u5011\uff0c\u8b93\u4f60\u771f\u6b63\u653e\u9b06\u5165\u7761\uff01 \u58d3\u529b\u8377\u723e\u8499 vs. \u7761\u7720\u8377\u723e\u8499\uff1a\u5b83\u5011\u5982\u4f55\u5f71\u97ff\u4f60\u7684\u8eab\u9ad4\uff1f \ud83d\udd34 \u53ef\u9ad4\u677e\uff1a\u767d\u5929\u5e6b\u52a9\u4f60\u6e05\u9192\uff0c\u58d3\u529b\u5927\u6642\u537b\u5f71\u97ff\u7761\u7720 \u2705&nbsp;\u4e3b\u8981\u529f\u80fd\uff1a \u274c&nbsp;\u70ba\u4ec0\u9ebc\u6703\u5f71\u97ff\u7761\u7720\uff1f \ud83d\udfe2 \u892a\u9ed1\u6fc0\u7d20\uff1a\u5e6b\u52a9\u4f60\u5165\u7761\u7684\u95dc\u9375\u8377\u723e\u8499 \u2705&nbsp;\u4e3b\u8981\u529f\u80fd\uff1a \u274c&nbsp;\u70ba\u4ec0\u9ebc\u6703\u53d7\u5230\u5f71\u97ff\uff1f \ud83d\udccc&nbsp;\u7c21\u55ae\u4f86\u8aaa\uff1a\u58d3\u529b\u904e\u5927 = \u53ef\u9ad4\u677e\u904e\u9ad8 = \u892a\u9ed1\u6fc0\u7d20\u53d7\u5f71\u97ff = \u96e3\u4ee5\u5165\u7761\uff01 \u5982\u4f55\u964d\u4f4e\u53ef\u9ad4\u677e\uff0c\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff1f \ud83c\udf1e 1. \u767d\u5929\u66ec\u592a\u967d\uff0c\u7a69\u5b9a\u751f\u7406\u6642\u9418 \u2705 \u767d\u5929\u66ec\u592a\u967d\u81f3\u5c11&nbsp;20-30 \u5206\u9418\uff0c\u53ef\u9ad4\u677e\u6703\u5728\u65e9\u6668\u81ea\u7136\u4e0a\u5347\uff0c\u665a\u4e0a\u66f4\u5bb9\u6613\u4e0b\u964d\u3002 \u2705 \u65e9\u4e0a\u8d77\u5e8a\u5f8c&nbsp;10-15 \u5206\u9418\u5167\u66ec\u592a\u967d\uff0c\u6709\u52a9\u65bc\u8abf\u6574\u751f\u7406\u6642\u9418\uff0c\u8b93\u665a\u4e0a\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u6b63\u5e38\u3002 \ud83e\uddd8\u200d\u2640\ufe0f 2. \u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u4e0d\u518d\u60f3\u5de5\u4f5c \u2705 \u7761\u524d\u5225\u6ed1\u624b\u6a5f\uff0c\u907f\u514d\u85cd\u5149\u5f71\u97ff\u892a\u9ed1\u6fc0\u7d20\u3002 \u2705 \u53ef\u4ee5\u505a&nbsp;\u6df1\u547c\u5438\u3001\u4f38\u5c55\u3001\u745c\u4f3d\uff0c\u8b93\u53ef\u9ad4\u677e\u4e0b\u964d\uff0c\u9032\u5165\u653e\u9b06\u6a21\u5f0f\u3002 \u2705 \u5982\u679c\u8166\u888b\u505c\u4e0d\u4e0b\u4f86\uff0c\u53ef\u4ee5&nbsp;\u5beb\u4e0b\u660e\u5929\u7684\u5f85\u8fa6\u4e8b\u9805\uff0c\u5e6b\u52a9\u5927\u8166\u5378\u4e0b\u58d3\u529b\u3002 \ud83c\udf75 3. \u559d\u6709\u52a9\u65bc\u7761\u7720\u7684\u98f2\u54c1 \u2705&nbsp;\u6d0b\u7518\u83ca\u8336\u3001\u6eab\u725b\u5976\u3001\u7121\u5496\u5561\u56e0\u7684\u8349\u672c\u8336\uff0c\u6709\u52a9\u65bc\u7a69\u5b9a\u795e\u7d93\u7cfb\u7d71\u3002 \u2705&nbsp;\u907f\u514d\u5496\u5561\u56e0\u3001\u9152\u7cbe\uff0c\u9019\u4e9b\u90fd\u53ef\u80fd\u8b93\u53ef\u9ad4\u677e\u5347\u9ad8\uff0c\u5f71\u97ff\u7761\u7720\u3002 \ud83d\udca4 4. \u71df\u9020\u7406\u60f3\u7684\u7761\u7720\u74b0\u5883 \u2705&nbsp;\u95dc\u71c8\u3001\u964d\u4f4e\u566a\u97f3\u3001\u8abf\u6574\u5ba4\u6eab\uff0c\u5275\u9020\u9069\u5408\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u7684\u74b0\u5883\u3002 \u2705&nbsp;\u623f\u9593\u6eab\u5ea6\u5efa\u8b70\u5728 18-22\u00b0C\uff0c\u8f03\u6dbc\u723d\u7684\u74b0\u5883\u6709\u52a9\u65bc\u66f4\u6df1\u5c64\u7684\u7761\u7720\u3002 \ud83c\udfc3\u200d\u2642\ufe0f 5. \u767d\u5929\u904b\u52d5\uff0c\u4f46\u5225\u592a\u665a \u2705&nbsp;\u904b\u52d5\u53ef\u4ee5\u964d\u4f4e\u58d3\u529b\uff0c\u5e6b\u52a9\u53ef\u9ad4\u677e\u7a69\u5b9a\u3002 \u2705 \u6700\u597d\u5728\u767d\u5929\u6216\u4e0b\u5348\u904b\u52d5\uff0c\u907f\u514d\u7761\u524d 2 \u5c0f\u6642\u5167\u5287\u70c8\u904b\u52d5\uff0c\u907f\u514d\u53ef\u9ad4\u677e\u4e0a\u5347\u904e\u9ad8\u3002 \ud83d\udd2c 6. \u771f\u7684\u58d3\u529b\u592a\u5927\uff1f\u53ef\u4ee5\u8003\u616e\u88dc\u5145\u9382 &amp; \u8272\u80fa\u9178 \u2705&nbsp;\u9382\uff08Magnesium\uff09\uff1a\u5e6b\u52a9\u795e\u7d93\u653e\u9b06\uff0c\u8abf\u6574\u53ef\u9ad4\u677e\u5f71\u97ff\u3002&nbsp;\u2705&nbsp;\u8272\u80fa\u9178\uff08Tryptophan\uff09\uff1a\u9019\u662f\u4e00\u7a2e\u6709\u52a9\u65bc\u8eab\u9ad4\u88fd\u9020\u892a\u9ed1\u6fc0\u7d20\u7684\u80fa\u57fa\u9178\uff0c\u5e6b\u52a9\u81ea\u7136\u5165\u7761\u3002 \u5c0f\u7d50\uff1a\u8b93\u53ef\u9ad4\u677e\u8207\u892a\u9ed1\u6fc0\u7d20\u6062\u5fa9\u5e73\u8861\uff01 \ud83d\udccc&nbsp;\u4f60\u7684\u884c\u52d5\u6307\u5357\uff1a&nbsp;\u2705&nbsp;\u65e9\u4e0a\u66ec\u592a\u967d\uff0c\u8b93\u53ef\u9ad4\u677e\u6b63\u5e38\u5206\u6ccc&nbsp;\u2705&nbsp;\u7761\u524d 1 \u5c0f\u6642\u653e\u9b06\uff0c\u964d\u4f4e\u58d3\u529b&nbsp;\u2705&nbsp;\u559d\u6709\u52a9\u7761\u7720\u7684\u98f2\u54c1\uff0c\u907f\u514d\u5496\u5561\u56e0 &amp; \u9152\u7cbe&nbsp;\u2705&nbsp;\u71df\u9020\u826f\u597d\u7684\u7761\u7720\u74b0\u5883\uff0c\u8b93\u892a\u9ed1\u6fc0\u7d20\u9806\u5229\u5206\u6ccc&nbsp;\u2705&nbsp;\u767d\u5929\u904b\u52d5\uff0c\u4f46\u7761\u524d\u907f\u514d\u5287\u70c8\u904b\u52d5&nbsp;\u2705&nbsp;\u71df\u990a\u88dc\u5145\uff1a\u9382 &amp; \u8272\u80fa\u9178\u6709\u52a9\u65bc\u653e\u9b06\u8207\u5165\u7761 \u53ea\u8981\u8abf\u6574\u9019\u4e9b\u7fd2\u6163\uff0c\u4f60\u5c31\u80fd\u8b93\u58d3\u529b\u8377\u723e\u8499&nbsp;\u4e0d\u518d\u5f71\u97ff\u4f60\u7684\u7761\u7720\uff0c\u6bcf\u5929\u665a\u4e0a\u90fd\u80fd\u5b89\u5fc3\u5165\u7761\uff0c\u767d\u5929\u7cbe\u795e\u98fd\u6eff\uff01 \ud83d\udd0d \u53c3\u8003\u8cc7\u6599\uff08\u570b\u969b\u6b0a\u5a01\u6a5f\u69cb\uff09 \ud83d\udcd6 National Sleep Foundation:&nbsp;www.sleepfoundation.org\ud83d\udcd6 American Psychological Association (APA):&nbsp;www.apa.org\ud83d\udcd6 National Institutes of Health (NIH):&nbsp;www.nih.gov\ud83d\udcd6 Harvard Health 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