凌晨2点睡，算不算熬夜？
<section><p style="line-height: 2em;margin-bottom: 0px;text-align: center;"><span leaf=""><span textstyle="" style="font-size: 16px;">昨晚睡前</span></span></p><p style="line-height: 2em;margin-bottom: 0px;text-align: center;"><span leaf=""><span textstyle="" style="font-size: 16px;">你刷手机到了几点？</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf=""><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">所谓的熬夜，是我们在平时规律睡眠的时间段没有入睡，这个就是熬夜了。比如，</span><span textstyle="" style="font-size: 16px;font-weight: bold;text-decoration: underline;">习惯晚上10点睡的人延迟到晚上12点睡算熬夜，而习惯凌晨1点睡的人依然在1点睡并不算熬夜。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">广西壮族自治区南宁市红十字会医院中医康复科的工作人员温馨曾发文指出，传统观点普遍认为，</span><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">晚上11点后睡觉常被视为熬夜。但不同</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">年</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">龄段的人存在显著的睡眠需求差异。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">一般认为，</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">青少年需要8~10小时睡眠，褪黑素分泌高峰较成人晚2小时，这是青春期生物钟的自然延迟</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">。而65岁以上老年人因松果体钙化，褪黑素分泌量仅为青年时期的1/3，导致睡眠时间提前且片段化。这些生理差异使得统一的“熬夜”标准失去意义。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">而且，</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">每个人的生物钟存在个体差异</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">。</span><span textstyle="" style="font-size: 16px;">简单总结，可以分为三种类型：</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><br/></span></p><section data-role="paragraph"><section data-tools="135编辑器" data-id="164618"><section style="margin: 10px auto;"><section style="display: flex;justify-content: flex-start;margin: 0 0 -9px 0;"><section style="width: 15px;height: 15px;border-left: 3px solid #5dc4d1;border-top: 3px solid #5dc4d1;box-sizing:border-box;transform: translateZ(10px);-webkit-transform: translateZ(10px);-moz-transform: translateZ(10px);-o-transform: translateZ(10px);"><span leaf=""><br/></span></section></section><section style="background-color: #f5fcfc;margin: 0 0 0 6px;"><section style="padding: 20px 15px 0;box-sizing:border-box;"><section data-autoskip="1" style="text-align: justify;line-height:2em;letter-spacing: 1.5px;font-size:14px;color:#333333;background: transparent;"><p style="line-height: 2em;margin-bottom: 0px;" data-pm-slice="2 2 []"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;font-weight: bold;">1、“百灵鸟”型。</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;">这类人习惯早睡早起，通常在晚上10点左右就会感到困倦，早上6点前自然醒来，且醒来后精神饱满。</span><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">对他们来说，晚上11点后睡觉很可能就算熬夜，会明显影响第二天的状态。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;font-weight: bold;">2</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;font-weight: bold;">、“</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;font-weight: bold;">猫头鹰”型。</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;">与百灵鸟型相反，猫头鹰型的人在夜晚更加清醒和活跃，入睡时间往往较晚，可能在凌晨1~2点才进入睡眠状态，早上也倾向于睡懒觉。只要他们的睡眠时间充足（一般7~8小时），且睡眠质量良好，即使凌晨入睡，也不一定算熬夜。例如，一些创意工作者、艺术家等，他们的生物钟自然适应了夜间工作和创作，凌晨时分灵感迸发，</span><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">只要能保证规律的作息和充足睡眠，也能保持健康。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;font-weight: bold;">3、中间型。</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-weight: normal;"><span textstyle="" style="font-size: 16px;">大多数人属于中间型，睡眠模式介于“百灵鸟”型和“猫头鹰”型之间，</span><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">入睡时间一般在晚上10~12点之间，早上7~8点起床。</span></span></p></section></section><section style="display: flex;justify-content: flex-end;transform: translateZ(10px);-webkit-transform: translateZ(10px);-moz-transform: translateZ(10px);-o-transform: translateZ(10px);"><section><section style="width: 0;height: 1px;border-right: 15px solid transparent;border-top: 15px solid #ffe853;box-sizing:border-box;"><span leaf=""><br/></span></section><section style="width: 0;height: 1px;border-left: 15px solid transparent;border-bottom: 15px solid #ffffff;margin: -15px 0 0;box-sizing:border-box;"><span leaf=""><br/></span></section></section></section></section></section></section><p><span leaf=""><br/></span></p></section><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">除了入睡时间，睡眠时长和质量同样关键。</span><span textstyle="" style="font-size: 16px;">一般成年人需要7~8小时的睡眠时间，但也有少数人只需5~6小时就能保持良好状态，而有些人则需要9~10小时。</span><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">判断睡眠是否充足，更重要的是看醒来后的状态。</span><span textstyle="" style="font-size: 16px;">如果第二天感到精神不振、注意力不集中、记忆力下降、容易疲劳等，很可能是睡眠不足或睡眠质量不佳。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">总之，</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">“几点睡觉算熬夜”并没有一个绝对统一的标准</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">，它受到生物钟、个体睡眠类型、睡眠时长和质量等多种因素的综合影响。</span><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">但无论几点睡觉算熬夜，长期熬夜对身体的危害是毋庸置疑的。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">所以，</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">要了解自己的身体需求，保持规律的作息和良好的睡眠习惯</span></span><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;">，这才是维护身体健康的关键。</span></span></p><p style="line-height: 2em;margin-bottom: 0px;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><br/></span></p><p style="line-height: 2em;margin-bottom: 0px;text-align: center;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">你觉得自己几点睡算熬夜？</span></span></p><p style="line-height: 2em;margin-bottom: 0px;text-align: center;"><span leaf="" style="color: rgba(0, 0, 0, 0.9);font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.034em;font-style: normal;font-weight: normal;"><span textstyle="" style="font-size: 16px;color: rgb(0, 122, 170);font-weight: bold;">评论区说说吧</span></span></p></section><p></p><section><section><section label="edit by 135editor" style="letter-spacing: 0.578px;white-space: normal;"><section><section style="white-space: normal;margin-right: 0px;margin-left: 0px;outline: 0px;text-align: left;letter-spacing: 0.544px;color: rgb(34, 34, 34);"><br/></section></section></section><section class="mp_profile_iframe_wrp" style="margin-bottom: 0px;letter-spacing: 0.578px;white-space: normal;caret-color: rgba(0, 0, 0, 0);" nodeleaf=""><mp-common-profile class="custom_select_card mp_profile_iframe" data-pluginname="mpprofile" data-nickname="徐州新闻" data-alias="xuzhouxinwen" data-from="2" data-headimg="https://bbs.221700.com/plugin.php?id=wcn_editor:wx_img&url=http://mmbiz.qpic.cn/mmbiz_png/iawjRpV5WBzL9ZibYjzx7ZApibL1BmL4wBt7DVbTvncOXv2v1HLibhdO2AEhdiclxKCjHInVpEJEKzyoXe4UFQRAF9A/0?wx_fmt=png" data-signature="徐州广播电视台官方账号" data-id="MjM5NDEzNDMwMQ=="></mp-common-profile></section><section data-tools="135编辑器" data-id="104589" style="margin-bottom: 0px;letter-spacing: 0.578px;white-space: normal;caret-color: rgba(0, 0, 0, 0);"><section><section><section><section style="text-align: right;"><span leaf=""><br/></span></section><section style="text-align: right;"><span style="background-color: rgb(0, 122, 170);"><strong style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;"><span style="outline: 0px;color: rgb(255, 255, 255);"><span leaf="">转发+在看，告诉身边人</span></span></strong></span></section></section></section></section></section></section></section><p></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><p style="color:#999;font-size:.8em;margin-top:1em">转载声明：本文转载自徐州新闻</p><p><br/></p><link rel="stylesheet" href="//bbs.221700.com/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_Iec" id="wcn_editor_css"/> 一定要保持规律的作息和良好的睡眠习惯。
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