熬夜可能引发心源性猝死 医生划出4条红线

\u003cdiv class=\"rich_media_content\"\u003e\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e在当下的生活节奏中\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e熬夜成了很多人的常态\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e大家都知道熬夜伤身\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e却忽略了熬夜也有可能引发\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e心源性猝死\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e熬夜熬到什么程度\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e身体会受不了？\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e熬夜后是否还可以补救？\u003c/p\u003e\n\u003cp class=\"text_align-center\" data-source=\"cke\"\u003e一起了解身体发出的危险信号\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-5 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-5\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-image: linear-gradient(to bottom, transparent 50%, rgba(0,25,102,0.1) 50%); background-repeat: repeat; background-size: 100% 26px; display: inline-block; line-height: 24px; margin-bottom: 6px; margin-left: 6px; margin-right: 6px; margin-top: 6px; padding: 0px 18px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-5-text\" style=\"box-sizing: border-box; color: #001966; display: inline-block; line-height: 26px; min-width: 20px; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_0--\u003e熬夜到什么程度会发生猝死？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e首都医科大学附属北京安贞医院脑血管病科副主任医师霍晓川表示，熬夜本身未必会直接导致猝死，但它会让猝死风险飙升\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e。\u003c/span\u003e如果出现以下4种情况，必须立刻停下手中的事，赶紧休息。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_1--\u003e连续3天以上，每天睡不足4小时\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e相当于让心跳高速连续运转72小时，心脏每跳一次，心肌细胞就会经历一次收缩与舒张的磨损。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e正常睡眠时，心肌细胞能得到40%的修复，而当人体缺觉时，修复几乎停滞。有研究显示，这种状态下心肌耗氧会增加3倍、血管痉挛的概率提升至平时的5倍。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_0--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_2--\u003e通宵24小时后不补觉\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e曾有实验记录，健康成年人通宵后血压会剧烈升高。此时哪怕只爬一层楼，都可能让心脏的负荷突破极限。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_3--\u003e长期每天睡不够6小时\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e如果长期每天睡眠不足6小时，再叠加\u003c!--VERTICAL_CARD_BEGIN_0--\u003e高血压\u003c!--VERTICAL_CARD_END_0--\u003e、\u003c!--VERTICAL_CARD_BEGIN_1--\u003e糖尿病\u003c!--VERTICAL_CARD_END_1--\u003e等慢性病，这些疾病本身就会损伤血管内皮，熬夜会让血液中的炎性因子增多，如果再叠加高血压、糖尿病等会损伤血管内皮的慢性病，会加速斑块形成。\u003c!--MID_AD_0--\u003e\u003c!--EOP_0--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_0--\u003e\n\u003cp data-source=\"cke\"\u003e更危险的是，肥胖、抽烟，饮食重盐、重辣等因素会让斑块变得更脆弱，随时可能破裂堵塞血管。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_4--\u003e熬夜+白天高压工作/运动\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e熬夜后交感神经本身处于亢奋的状态，若再被工作的压力、崩溃的情绪、剧烈的运动等刺激，去甲肾上腺素会瞬间飙升。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e提醒：如果熬夜后累到起床都费劲，休息12小时后仍没有缓解，胸口像被巨石压住般闷痛，有时还会放射到左肩、下巴，莫名冒冷汗、手脚冰凉，伴随恶心想吐，走几步路就喘得厉害，感觉空气都不够用，这些都可能是\u003c!--VERTICAL_CARD_BEGIN_2--\u003e心梗\u003c!--VERTICAL_CARD_END_2--\u003e的前兆，此时坐下来休息，立刻拨打120，或许能救命。\u003c!--MID_AD_1--\u003e\u003c!--EOP_1--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_1--\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-5 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-5\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-image: linear-gradient(to bottom, transparent 50%, rgba(0,25,102,0.1) 50%); background-repeat: repeat; background-size: 100% 26px; display: inline-block; line-height: 24px; margin-bottom: 6px; margin-left: 6px; margin-right: 6px; margin-top: 6px; padding: 0px 18px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-5-text\" style=\"box-sizing: border-box; color: #001966; display: inline-block; line-height: 26px; min-width: 20px; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_5--\u003e几点睡觉算熬夜？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e“日出而作，日落而息”是古人的养生智慧，其中离不开褪黑素的“支持”。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e褪黑素是负责调节“睡眠-觉醒周期”的睡眠激素，主要由大脑深处的松果体分泌，它最重要的作用，是调节昼夜节律，帮助睡眠，告诉身体“到点了该睡觉了”。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_6--\u003e褪黑素的分泌受光线影响\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e白天，褪黑素分泌维持在很低的水平；晚上九、十点时分泌量增加；晚上十一点左右分泌量大量增加；凌晨两三点达到最高峰；天亮时，褪黑素的分泌又逐渐降至最低水平。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_1--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e如果经常熬夜，尤其是23点以后褪黑素大量分泌时还不睡，“睡眠-觉醒周期”就会受到影响，出现“困过劲儿，反而不困了的感觉”，可能导致入睡困难、半夜醒来或早上早醒等情况。\u003c!--MID_AD_2--\u003e\u003c!--EOP_2--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_2--\u003e\n\u003cp data-source=\"cke\"\u003e也就是说，不熬夜早点睡，能正好与褪黑素大量分泌的时间相契合，可以充分发挥其促进睡眠的作用，提高入睡效率。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e上海中医失眠症医疗协作中心副主任施明介绍，睡眠时间不足、睡眠质量不好、睡眠节律颠倒都属于熬夜。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e从时间上来说，晚上11点到早上6点是最佳睡眠时间，尤其是晚上11点到次日3点，深度睡眠都集中在这个时段。过了晚上12点就是熬夜，越晚睡对身体伤害越大。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-5 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-5\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-image: linear-gradient(to bottom, transparent 50%, rgba(0,25,102,0.1) 50%); background-repeat: repeat; background-size: 100% 26px; display: inline-block; line-height: 24px; margin-bottom: 6px; margin-left: 6px; margin-right: 6px; margin-top: 6px; padding: 0px 18px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-5-text\" style=\"box-sizing: border-box; color: #001966; display: inline-block; line-height: 26px; min-width: 20px; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_7--\u003e熬夜时心脏“咯噔”一下危险吗？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e有些人熬夜时可能心脏会突然“咯噔”一下，原本“咚—咚—咚”的心跳，变成了“咚—咚咚—咚”……\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e专家表示，心脏工作时，提前出现一次跳动，这种现象称为早搏，是一种最常见的心律失常。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_8--\u003e早搏分功能性与病理性两种\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cul data-source=\"cke\"\u003e\n\u003cli data-source=\"cke\"\u003e功能性：常见于中青年人群中，大多数功能性诱因不明，往往在情绪紧张、激烈运动、过度劳累、酗酒等外因刺激下诱发。\u003c/li\u003e\n\u003cli data-source=\"cke\"\u003e病理性：早搏过于频繁，且伴有心慌、胸闷等情况，动态心电图显示每24小时有一两万次甚至更多，严重影响日常生活。\u003c/li\u003e\n\u003c!--MID_AD_3--\u003e\u003c!--EOP_3--\u003e\u003c/ul\u003e\u003c!--PARAGRAPH_3--\u003e\n\u003cp data-source=\"cke\"\u003e判断早搏是否需要治疗，通常要先通过24小时动态心电图检查，确认其类型和严重程度，还可考虑做心脏超声，看是否有明确的结构性病变。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-5 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-5\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-image: linear-gradient(to bottom, transparent 50%, rgba(0,25,102,0.1) 50%); background-repeat: repeat; background-size: 100% 26px; display: inline-block; line-height: 24px; margin-bottom: 6px; margin-left: 6px; margin-right: 6px; margin-top: 6px; padding: 0px 18px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-5-text\" style=\"box-sizing: border-box; color: #001966; display: inline-block; line-height: 26px; min-width: 20px; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_9--\u003e熬夜后3个方法补救\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e有的时候熬夜无法避免，如何通过科学方式减轻其伤害？医生推荐了几个方法。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_10--\u003e及时补觉\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e一些人在熬夜后大脑仍处于兴奋状态，不易睡着，但还是建议躺在床上休息，因为人躺卧时，代谢会减缓，从而避免身体透支。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e熬夜后可以洗个热水澡，既解乏又能帮助快速进入深睡眠。如果实在没有大段时间补觉，午觉一定要安排上，其他时间得空就眯一会，哪怕十分钟也有效。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_11--\u003e清淡饮食\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e熬夜后，早餐的营养补充最重要。尽量吃富含B族维生素和蛋白质的低热量食物，如藕粉、\u003c!--SECURE_LINK_BEGIN_0--\u003e低脂牛奶\u003c!--SECURE_LINK_END_0--\u003e泡麦片、绿色蔬菜、水果等，少吃高糖、高盐、油炸食物。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e由于脂肪积累都在晚上，夜间工作时，如果真的很饿，可少量进食清淡食物，不饿则尽量别吃。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_2--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-3 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-3\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 26px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: inline-block; position: relative; z-index: 9\"\u003e\n\u003csection class=\"icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OX7Z_nbbTaKtViCWODDbOU1wckRuvY_TA8hQbw9qZcZmIAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 48px; left: 0px; margin-right: 4px; position: absolute; top: -5px; width: 48px\" data-no-dark=\"true\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-3-text\" style=\"color: #0d141e; display: inline-block; line-height: 26px; min-width: 4px; padding: 1px 12px 1px 21px; position: relative; text-align: left; top: 9px; word-break: break-all\"\u003e\n\u003cp\u003e\u003c!--AIPOS_12--\u003e适量运动\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e白天补觉后，精力充沛的情况下，可以适量运动。上班期间，每隔半小时起身活动一下，踮踮脚，做几个金鸡独立、深蹲，几分钟即可。此外，八段锦、太极拳等舒缓的运动也有助缓解疲劳。\u003c!--MID_AD_4--\u003e\u003c!--EOP_4--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_4--\u003e\n\n\u003cp data-source=\"cke\"\u003e\u003cspan class=\"color-a4acb6\" data-source=\"cke\"\u003e\u003cspan class=\"font_size-16px\" data-source=\"cke\"\u003e©2025中央广播电视总台版权所有。未经许可，请勿转载使用。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\n\u003cstyle\u003e.rich_media_content{--news-tabel-th-night-color: #444444;--news-font-day-color: #333;--news-font-night-color: #d9d9d9;--news-bottom-distance: 22px}.rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.rich_media_content{color:var(--news-font-day-color);font-size:18px}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content{color:var(--news-font-night-color)}}.data_color_scheme_dark .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.data_color_scheme_dark .rich_media_content{color:var(--news-font-night-color)}.data_color_scheme_dark .rich_media_content{font-size:18px}.rich_media_content p[data-exeditor-arbitrary-box=image-box]{margin-bottom:11px}.rich_media_content\u003ediv:not(.qnt-video),.rich_media_content\u003esection{margin-bottom:var(--news-bottom-distance)}.rich_media_content hr{margin-bottom:var(--news-bottom-distance)}.rich_media_content .link_list{margin:0;margin-top:20px;min-height:0!important}.rich_media_content blockquote{background:#f9f9f9;border-left:6px solid #ccc;margin:1.5em 10px;padding:.5em 10px}.rich_media_content blockquote p{margin-bottom:0!important}.data_color_scheme_dark .rich_media_content blockquote{background:#323232}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content blockquote{background:#323232}}.rich_media_content ol[data-ex-list]{--ol-start: 1;--ol-list-style-type: decimal;list-style-type:none;counter-reset:olCounter calc(var(--ol-start,1) - 1);position:relative}.rich_media_content ol[data-ex-list]\u003eli\u003e:first-child::before{content:counter(olCounter,var(--ol-list-style-type)) '. 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