睡眠管理 Sleep management

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在睡眠过程中，身体会进行自我修复和调整，有助于恢复体力、修复组织、增强免疫力等

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During sleep, the body undergoes self repair and adjustment, which helps to restore physical strength, repair tissues, enhance immunity, and more

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良好的睡眠有助于大脑对白天学习和经历的信息进行整理和存储，提高记忆力、注意力、创造力等认知能力

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Good sleep helps the brain organize and store information learned and experienced during the day, improving cognitive abilities such as memory, attention, and creativity

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充足的睡眠对情绪调节至关重要，能帮助人们更好地应对压力和负面情绪，减少焦虑、抑郁等情绪问题的发生

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Adequate sleep is crucial for emotional regulation, as it can help people better cope with stress and negative emotions, and reduce the occurrence of emotional problems such as anxiety and depression

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长期睡眠不足或睡眠质量差可能增加肥胖、糖尿病、心血管疾病等多种慢性疾病的发病风险，而合理的睡眠管理有助于维持身体的正常代谢和生理功能

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Long term insufficient sleep or poor sleep quality may increase the risk of obesity, diabetes, cardiovascular disease and other chronic diseases, and reasonable sleep management helps maintain the normal metabolism and physiological function of the body

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• 固定入睡和起床时间：每天尽量在相同的时间上床睡觉和起床，即使是在周末或节假日也不要有太大的时间差异。例如，每天晚上 10 点半左右上床睡觉，早上 6 点半左右起床，让身体形成稳定的生物钟。
• 逐步调整睡眠时间：如果需要调整睡眠时间，应逐步进行，每次调整 15-30 分钟左右，让身体有一个适应的过程。
  

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Fixed bedtime and wake-up times: Try to go to bed and wake up at the same time every day, even on weekends or holidays, without too much time difference. For example, going to bed around 10:30 pm every night and waking up around 6:30 am to establish a stable biological clock in the body.
Gradually adjust sleep time: If it is necessary to adjust sleep time, it should be done gradually, with each adjustment lasting about 15-30 minutes, allowing the body to have a process of adaptation.