{"id":258,"date":"2026-10-10T00:59:08","date_gmt":"2026-10-10T00:59:08","guid":{"rendered":"https:\/\/www.otcfood.com\/zh\/nutrition\/insomnia-diet-yi-ji\/"},"modified":"2026-10-10T00:59:08","modified_gmt":"2026-10-10T00:59:08","slug":"insomnia-diet-yi-ji","status":"publish","type":"post","link":"https:\/\/www.otcfood.com\/zh\/nutrition\/insomnia-diet-yi-ji\/","title":{"rendered":"\u5931\u7720\u996e\u98df\u5b9c\u5fcc\uff1a\u5931\u7720\u5403\u4ec0\u4e48\u597d\u3001\u7761\u524d\u54ea\u4e9b\u5b9c\u5c11\uff08\u5496\u5561\u56e0\u9152\u7cbe\u600e\u4e48\u5b89\u6392\uff09"},"content":{"rendered":"<p>\u641c\u201c\u5931\u7720\u996e\u98df\u5b9c\u5fcc\u201d\u7684\u4eba\uff0c\u5e38\u6307\u671b\u4e00\u676f\u70ed\u725b\u5976\u6216\u67d0\u6837\u201c\u52a9\u7720\u795e\u5668\u201d\u5f53\u665a\u89c1\u6548\u3002\u5148\u8bf4\u7ed3\u8bba\uff1a\u516c\u5f00\u7761\u7720\u5065\u5eb7\u4fe1\u606f\u5f3a\u8c03\uff0c<strong>\u89c4\u5f8b\u4f5c\u606f\u3001\u7761\u7720\u73af\u5883\u3001\u767d\u5929\u8fd0\u52a8<\/strong>\u662f\u4e3b\u7ebf\uff1b\u996e\u98df\u4e0a<strong>\u665a\u9910\u4e0d\u8fc7\u665a\u8fc7\u9971\u3001\u4e0b\u5348\u540e\u5b9c\u5c11\u5496\u5561\u56e0\u3001\u907f\u514d\u7528\u9152\u7cbe\u52a9\u7720<\/strong>\uff0c\u5e76\u4fdd\u8bc1\u9002\u91cf\u4f18\u8d28\u86cb\u767d\u4e0e\u590d\u5408\u78b3\u6c34\uff0c<strong>\u53ef\u80fd\u6709\u52a9\u4e8e<\/strong>\u6539\u5584\u5165\u7761\u4e0e\u7761\u7720\u8fde\u7eed\u6027\u3002\u6ca1\u6709\u54ea\u79cd\u98df\u7269\u80fd\u5355\u72ec\u8ba9\u6162\u6027\u5931\u7720\u9a6c\u4e0a\u6d88\u5931\uff1b\u6301\u7eed\u5931\u7720\u5e94\u5c31\u533b\u8bc4\u4f30\uff0c\u5fc5\u8981\u65f6\u8003\u8651\u8ba4\u77e5\u884c\u4e3a\u7597\u6cd5\u7b49\u89c4\u8303\u5e72\u9884\u3002<\/p>\n<h2>\u8fd9\u7bc7\u5931\u7720\u996e\u98df\u6307\u5357\u8bb2\u4ec0\u4e48\u3001\u4e0d\u8bb2\u4ec0\u4e48<\/h2>\n<p>\u672c\u6587\u9002\u5408\u5165\u7761\u56f0\u96be\u3001\u6613\u9192\u6216\u65e9\u9192\uff0c\u5f71\u54cd\u767d\u5929\u72b6\u6001\u7684\u6210\u5e74\u4eba\u3002\u4e3b\u8981\u4f9d\u636e\uff1a<a href=\"https:\/\/wjw.fujian.gov.cn\/xxgk\/gzdt\/wsjsyw\/202503\/t20250321_6786045.htm\" target=\"_blank\" rel=\"noopener\">\u5168\u56fd\u7231\u536b\u529e\u7761\u7720\u5065\u5eb7\u6838\u5fc3\u4fe1\u606f\uff08\u798f\u5efa\u7701\u536b\u5065\u59d4\u8f6c\u53d1\uff09<\/a>\u3001<a href=\"https:\/\/wjw.beijing.gov.cn\/bmfw_20143\/jkzs\/jksh\/202507\/t20250710_4145680.html\" target=\"_blank\" rel=\"noopener\">\u5317\u4eac\u5e02\u536b\u5065\u59d4\u00b7\u6e05\u534e\u957f\u5e9a\u7761\u7720\u996e\u98df\u79d1\u666e<\/a>\u3001<a href=\"https:\/\/www.nhlbi.nih.gov\/health\/insomnia\" target=\"_blank\" rel=\"noopener\">NHLBI \u5931\u7720\u6982\u8ff0<\/a>\u3001<a href=\"https:\/\/medlineplus.gov\/insomnia.html\" target=\"_blank\" rel=\"noopener\">MedlinePlus \u5931\u7720<\/a>\u3002<\/p>\n<p>NHLBI\uff1a\u6162\u6027\u5931\u7720\u6307\u6bcf\u5468\u22653\u591c\u3001\u6301\u7eed&gt;3\u4e2a\u6708\u4e14\u4e0d\u80fd\u5b8c\u5168\u7528\u5176\u4ed6\u75be\u75c5\u89e3\u91ca\uff1b\u53ef\u5f71\u54cd\u8bb0\u5fc6\u6ce8\u610f\u529b\uff0c\u5e76\u4e0e\u9ad8\u8840\u538b\u3001\u51a0\u5fc3\u75c5\u3001\u7cd6\u5c3f\u75c5\u7b49\u98ce\u9669\u76f8\u5173\u3002<strong>\u82e5\u5931\u7720\u4f34\u968f\u4e25\u91cd\u6291\u90c1\u81ea\u6740\u5ff5\u5934\u3001\u591c\u95f4\u547c\u5438\u6682\u505c\u6216\u817f\u90e8\u4e0d\u9002\u5f3a\u8feb\u6d3b\u52a8\uff0c\u8bf7\u4e13\u79d1\u5c31\u8bca\u3002<\/strong><\/p>\n<h2>\u8bc1\u636e\u901f\u89c8\uff1a\u5e38\u89c1\u5931\u7720\u996e\u98df\u8bf4\u6cd5 vs \u516c\u5f00\u6765\u6e90<\/h2>\n<table>\n<thead>\n<tr>\n<th>\u5e38\u89c1\u8bf4\u6cd5<\/th>\n<th>\u516c\u5f00\u6765\u6e90\u600e\u4e48\u8bf4<\/th>\n<th>\u53ef\u4fe1\u7a0b\u5ea6<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u201c\u559d\u70b9\u9152\u80fd\u66f4\u5feb\u7761\u7740\u201d<\/td>\n<td>\u7231\u536b\u529e\u6838\u5fc3\u4fe1\u606f\uff1a\u907f\u514d\u5927\u91cf\u9152\u7cbe\uff1b\u9152\u53ef\u80fd\u7f29\u77ed\u5165\u7761\u6f5c\u4f0f\u671f\u4f46\u7834\u574f\u7761\u7720\u7ed3\u6784\u3001\u589e\u52a0\u591c\u9192<\/td>\n<td>\u8f83\u9ad8<\/td>\n<\/tr>\n<tr>\n<td>\u201c\u665a\u4e0a\u5496\u5561\u6ca1\u4e8b\uff0c\u6211\u8010\u53d7\u201d<\/td>\n<td>\u7814\u7a76\u63d0\u793a\u7761\u524d6\u5c0f\u65f6\u5496\u5561\u56e0\u4ecd\u53ef\u80fd\u7f29\u77ed\u7761\u7720\uff1b\u654f\u611f\u8005\u5b9c\u63d0\u524d\u5230\u4e2d\u5348\u622a\u6b62<\/td>\n<td>\u8f83\u9ad8<\/td>\n<\/tr>\n<tr>\n<td>\u201c\u86cb\u767d\u8d28\u8d8a\u591a\u7761\u8d8a\u597d\u201d<\/td>\n<td>\u5317\u4eac\u6e05\u534e\u957f\u5e9a\u79d1\u666e\uff1a\u8fc7\u4f4e\u4e0d\u5229\u5165\u7761\uff0c\u8fc7\u9ad8\u53ef\u80fd\u5f71\u54cd\u7761\u7720\u7ef4\u6301\uff0c\u5b9c\u5408\u7406\u6bd4\u4f8b\uff1b\u8272\u6c28\u9178\u98df\u7269\u53ef\u4f5c\u642d\u914d<\/td>\n<td>\u4e2d\u7b49\u504f\u9ad8<\/td>\n<\/tr>\n<tr>\n<td>\u201c\u7cbe\u5236\u751c\u98df\u80fd\u50ac\u7761\u201d<\/td>\n<td>\u9ed1\u9f99\u6c5f\u75be\u63a7\u7b49\u79d1\u666e\uff1a\u7761\u524d\u9ad8\u7cd6\u7cbe\u5236\u78b3\u6c34\u53ef\u80fd\u5f15\u8d77\u591c\u95f4\u8840\u7cd6\u6ce2\u52a8\u4e0e\u89c9\u9192\uff0c\u5b9c\u9009\u5c11\u91cf\u5168\u8c37\u7269<\/td>\n<td>\u4e2d\u7b49\u504f\u9ad8<\/td>\n<\/tr>\n<tr>\n<td>\u201c\u53ea\u9760\u98df\u7597\u5c31\u80fd\u597d\u6162\u6027\u5931\u7720\u201d<\/td>\n<td>NHLBI\uff1a\u751f\u6d3b\u65b9\u5f0f+CBTI+\u5fc5\u8981\u65f6\u836f\u7269\uff0c\u7531\u533b\u751f\u8bc4\u4f30\uff1b\u996e\u98df\u662f\u8f85\u52a9<\/td>\n<td>\u8f83\u9ad8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>\u5931\u7720\u5b9c\u5403\uff1a\u53ef\u80fd\u6709\u52a9\u4e8e\u7761\u7720\u7684\u996e\u98df\u5b89\u6392<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/www.otcfood.com\/zh\/wp-content\/uploads\/sites\/2\/2026\/10\/zha_insomnia-diet-yi-ji-milk.jpg\" alt=\"\u5012\u5165\u676f\u4e2d\u7684\u725b\u5976\u2014\u2014\u5931\u7720\u996e\u98df\u4e2d\u6e29\u70ed\u5976\u5236\u54c1\u53ef\u4f5c\u7761\u524d\u8f83\u65e9\u7684\u5c0f\u98df\u9009\u62e9\"\/><figcaption>\u5012\u5165\u676f\u4e2d\u7684\u725b\u5976\u2014\u2014\u5931\u7720\u996e\u98df\u4e2d\u6e29\u70ed\u5976\u5236\u54c1\u53ef\u4f5c\u7761\u524d\u8f83\u65e9\u7684\u5c0f\u98df\u9009\u62e9<\/figcaption><\/figure>\n<h3>1. \u63a7\u5236\u8fdb\u98df\u7a97\u53e3<\/h3>\n<p>\u7231\u536b\u529e\uff1a\u665a\u9910\u4e0d\u5b9c\u8fc7\u9971\u6216\u8fc7\u665a\u3002\u5317\u4eac\u79d1\u666e\u5efa\u8bae\u767d\u5929\u8fdb\u98df\u3001\u51cf\u5c11\u591c\u95f4\u6444\u5165\uff0c\u8fdb\u98df\u7a97\u53e3\u7ea610\u201312\u5c0f\u65f6\uff1b\u7761\u524d3\u20134\u5c0f\u65f6\u5b8c\u6210\u6b63\u9910\u66f4\u7a33\u59a5\u3002<\/p>\n<h3>2. \u9002\u91cf\u4f18\u8d28\u86cb\u767d+\u8272\u6c28\u9178\u6765\u6e90<\/h3>\n<p>\u725b\u5976\u3001\u9e21\u86cb\u3001\u9c7c\u3001\u7626\u8089\u3001\u5927\u8c46\u5236\u54c1\u3001\u5357\u74dc\u5b50\u7b49\uff1b\u8272\u6c28\u9178\u53c2\u4e0e\u8840\u6e05\u7d20\u4e0e\u892a\u9ed1\u7d20\u8def\u5f84\uff08\u79d1\u666e\u5c42\u9762\uff09\uff0c\u4f46\u6548\u679c\u56e0\u4eba\u800c\u5f02\u3002<\/p>\n<h3>3. \u590d\u5408\u78b3\u6c34\u5316\u5408\u7269<\/h3>\n<p>\u5c11\u91cf\u71d5\u9ea6\u3001\u5168\u8c37\u7269\uff0c\u53ef\u4e0e\u5976\u5236\u54c1\u642d\u914d\uff1b\u907f\u514d\u5927\u4efd\u751c\u70b9\u3001\u6cb9\u70b8\u591c\u5bb5\u3002<\/p>\n<h3>4. \u9499\u9541\u4e0e\u6574\u4f53\u81b3\u98df\u6a21\u5f0f<\/h3>\n<p>\u7eff\u53f6\u83dc\u3001\u575a\u679c\u3001\u8c46\u7c7b\u3001\u4e73\u5236\u54c1\u7b49\u63d0\u4f9b\u9499\u9541\uff1b\u5f3a\u8c03\u6574\u4f53\u5730\u4e2d\u6d77\u5f0f\/\u5e73\u8861\u81b3\u98df\uff0c\u800c\u975e\u5355\u4e00\u8425\u517b\u7d20\u795e\u8bdd\u3002\u7ef4\u751f\u7d20D\u7f3a\u4e4f\u8005\u7531\u533b\u751f\u68c0\u6d4b\u540e\u89c4\u8303\u5316\u8865\u5145\u3002<\/p>\n<h3>5. \u56fa\u5b9a\u5496\u5561\u56e0\u9884\u7b97<\/h3>\n<p>\u5317\u4eac\u79d1\u666e\uff1a\u9002\u91cf50\u2013200\u6beb\u514b\/\u5929\u53ef\u80fd\u5bf9\u60c5\u7eea\u8ba4\u77e5\u6709\u76ca\uff0c&gt;400\u6beb\u514b\/\u5929\u4e0d\u826f\u98ce\u9669\u4e0a\u5347\u3002\u5931\u7720\u8005\u4f18\u5148\u628a\u5496\u5561\u3001\u6d53\u8336\u3001\u80fd\u91cf\u996e\u6599\u3001\u53ef\u4e50\u5b89\u6392\u5728\u4e0a\u5348\u3002<\/p>\n<h2>\u5931\u7720\u5b9c\u5c11\uff1a\u665a\u4e0a\u6700\u5bb9\u6613\u8e29\u7684\u5751<\/h2>\n<ul>\n<li>&#8211; <strong>\u5496\u5561\u3001\u6d53\u8336\u3001\u5976\u8336\u3001\u53ef\u4e50\u3001\u80fd\u91cf\u996e\u6599\u8fc7\u665a<\/strong>\uff1a\u9690\u85cf\u5496\u5561\u56e0\uff08\u5de7\u514b\u529b\u3001\u90e8\u5206\u6b62\u75db\u836f\uff09\u4e5f\u8981\u7b97\u8fdb\u53bb\u3002<\/li>\n<li>&#8211; <strong>\u9152\u7cbe\u52a9\u7720<\/strong>\uff1a\u6613\u7247\u6bb5\u5316\u7761\u7720\u3001\u65e9\u9192\u3002<\/li>\n<li>&#8211; <strong>\u4e34\u7761\u524d\u9ad8\u8102\u9ad8\u7cd6\u5927\u9910\u3001\u8f9b\u8fa3\u706b\u9505<\/strong>\uff1a\u589e\u52a0\u80c3\u98df\u7ba1\u8d1f\u62c5\u4e0e\u89c9\u9192\u3002<\/li>\n<li>&#8211; <strong>\u665a\u9910\u6781\u665a+\u7acb\u523b\u5e73\u8eba\u5237\u624b\u673a<\/strong>\uff1a\u6d88\u5316\u4e0e\u84dd\u5149\u53cc\u91cd\u5e72\u6270\u3002<\/li>\n<li>&#8211; <strong>\u767d\u5929\u9760\u5496\u5561\u786c\u6491\u3001\u665a\u4e0a\u8865\u89c9\u6df7\u4e71<\/strong>\uff1a\u5f62\u6210\u6076\u6027\u5faa\u73af\u3002<\/li>\n<\/ul>\n<h2>\u53a8\u623f\u5b9e\u64cd\uff1a\u4e00\u5468\u52a9\u7720\u53cb\u597d\u996e\u98df<\/h2>\n<h3>1. \u5148\u6392\u4f5c\u606f\u518d\u6392\u83dc\u5355<\/h3>\n<p>\u5c3d\u91cf\u56fa\u5b9a\u4e0a\u5e8a\u4e0e\u8d77\u5e8a\u65f6\u95f4\uff1b\u5348\u7761\u4e0d\u5b9c\u8fc7\u957f\uff08\u7231\u536b\u529e\u63d0\u9192\uff09\u3002\u996e\u98df\u518d\u5b8c\u7f8e\u4e5f\u96be\u62b5\u6d88\u663c\u591c\u98a0\u5012\u3002<\/p>\n<h3>2. \u91c7\u8d2d\u6e05\u5355<\/h3>\n<p>\u71d5\u9ea6\u3001\u5168\u9ea6\u9762\u5305\u3001\u9e21\u86cb\u3001\u725b\u5976\/\u65e0\u7cd6\u9178\u5976\u3001\u9999\u8549\u3001\u6a31\u6843\u6216\u6d46\u679c\u3001\u9c7c\u3001\u7626\u8089\u3001\u897f\u5170\u82b1\u6728\u8033\u3001\u575a\u679c\uff08\u5c0f\u4efd\uff09\u3001\u8349\u672c\u65e0\u56e0\u8336\u3002<\/p>\n<h3>3. \u4e00\u65e5\u793a\u4f8b\uff08\u5bf9\u9f50\u6e05\u534e\u957f\u5e9a\u79d1\u666e\u65b9\u5411\uff09<\/h3>\n<ul>\n<li>&#8211; <strong>\u65e9\u9910<\/strong>\uff1a\u725b\u5976\u71d5\u9ea6\u7ca5\u3001\u6c34\u716e\u86cb\u3002<\/li>\n<li>&#8211; <strong>\u52a0\u9910<\/strong>\uff1a\u6d46\u679c\u3002<\/li>\n<li>&#8211; <strong>\u5348\u9910<\/strong>\uff1a\u767d\u707c\u867e\u6216\u9c7c\u3001\u852c\u83dc\u6c99\u62c9\u3001\u5168\u9ea6\u4e3b\u98df\u3002<\/li>\n<li>&#8211; <strong>\u4e0b\u5348<\/strong>\uff1a\u5c0f\u4efd\u575a\u679c\uff1b\u5496\u5561\u56e0\u5230\u6b64\u622a\u6b62\uff08\u654f\u611f\u8005\uff09\u3002<\/li>\n<li>&#8211; <strong>\u665a\u9910\u504f\u65e9<\/strong>\uff1a\u6e05\u84b8\u9c7c\u3001\u6a44\u6984\u6cb9\u7092\u65f6\u852c\u3001\u6742\u7cae\u996d\uff1b\u7761\u524d\u4e0d\u518d\u996e\u9152\u3002<\/li>\n<\/ul>\n<h3>4. \u82e5\u9700\u8981\u201c\u7761\u524d\u5c0f\u98df\u201d<\/h3>\n<p>\u9009\u62e9\u5c11\u91cf\u5168\u8c37\u7269\u6216\u6e29\u70ed\u725b\u5976\uff0c\u5b8c\u6210\u4e8e\u7761\u524d\u8f83\u65e9\u65f6\u6bb5\uff1b\u89c2\u5bdf\u662f\u5426\u53cd\u800c\u591c\u5c3f\u589e\u591a\u3002<\/p>\n<h3>5. \u4e0e\u53cd\u6d41\u3001\u7126\u8651\u5171\u75c5<\/h3>\n<p>\u53cd\u6d41\u8005\u66f4\u8981\u65e9\u665a\u9910\u3001\u62ac\u9ad8\u5e8a\u5934\uff0c\u53c2\u8003<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/gerd-diet-reflux\/\">\u80c3\u98df\u7ba1\u53cd\u6d41\u996e\u98df<\/a>\uff1b\u538b\u529b\u76f8\u5173\u5931\u7720\u4f18\u5148\u7761\u7720\u536b\u751f\u4e0e\u4e13\u4e1a\u5fc3\u7406\/\u7761\u7720\u95e8\u8bca\u3002<\/p>\n<h2>\u5b89\u5168\u63d0\u793a\uff1a\u54ea\u4e9b\u4eba\u8981\u5148\u95ee\u533b\u751f<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/www.otcfood.com\/zh\/wp-content\/uploads\/sites\/2\/2026\/10\/zha_insomnia-diet-yi-ji-cherries.jpg\" alt=\"\u65b0\u9c9c\u6a31\u6843\u2014\u2014\u5931\u7720\u996e\u98df\u53ef\u642d\u914d\u6d46\u679c\u7c7b\u6c34\u679c\uff0c\u6574\u4f53\u5747\u8861\u6bd4\u5355\u4e00\u98df\u7269\u66f4\u91cd\u8981\"\/><figcaption>\u65b0\u9c9c\u6a31\u6843\u2014\u2014\u5931\u7720\u996e\u98df\u53ef\u642d\u914d\u6d46\u679c\u7c7b\u6c34\u679c\uff0c\u6574\u4f53\u5747\u8861\u6bd4\u5355\u4e00\u98df\u7269\u66f4\u91cd\u8981<\/figcaption><\/figure>\n<ul>\n<li>&#8211; \u6253\u9f3e\u3001\u618b\u6c14\u3001\u767d\u5929\u4e0d\u53ef\u6291\u5236\u55dc\u7761\uff1a\u6392\u67e5\u7761\u7720\u547c\u5438\u6682\u505c\u3002<\/li>\n<li>&#8211; \u5b55\u5987\u3001\u6162\u6027\u809d\u80be\u75be\u75c5\u3001\u6b63\u5728\u670d\u9547\u9759\u50ac\u7720\u836f\u6216\u6297\u7126\u8651\u836f\uff1a\u996e\u98df\u4e0e\u836f\u7269\u76f8\u4e92\u4f5c\u7528\u9700\u836f\u5e08\u8bc4\u4f30\u3002<\/li>\n<li>&#8211; 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href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/hypertension-diet-yi-ji\/\">\u9ad8\u8840\u538b\u996e\u98df\u5b9c\u5fcc<\/a>\uff1b\u51a0\u5fc3\u75c5\u98ce\u9669\u751f\u6d3b\u65b9\u5f0f\u89c1<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/coronary-heart-disease-diet-yi-ji\/\">\u51a0\u5fc3\u75c5\u996e\u98df\u5b9c\u5fcc<\/a>\uff1b\u80c3\u98df\u7ba1\u53cd\u6d41\u89c1<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/gerd-diet-reflux\/\">\u80c3\u98df\u7ba1\u53cd\u6d41\u996e\u98df<\/a>\uff1b\u66f4\u5e74\u671f\u7761\u7720\u56f0\u6270\u53ef\u5bf9\u7167<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/menopause-diet-yi-ji\/\">\u66f4\u5e74\u671f\u7efc\u5408\u5f81\u996e\u98df\u5b9c\u5fcc<\/a>\u3002<\/p>\n<h2>\u5c31\u533b\u514d\u8d23<\/h2>\n<p><strong>\u514d\u8d23\u58f0\u660e\uff1a<\/strong> 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