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　　睡??(shui)前??(qian)4小??(xiao)時??(shi)避??(bi)免??(mian)過?(guo)量??(liang)飲??(yin)酒??(jiu)??。??睡?(shui)前??(qian)6小??(xiao)時??(shi)避??(bi)免??(mian)攝??(she)入??(ru)咖??(ka)啡??(fei)因??(yin)??，包??(bao)括??(kuo)咖??(ka)啡??(fei)、茶??(cha)葉??(ye)、部??(bu)分??(fen)蘇??(su)打??(da)水??(shui)、巧?(qiao)克??(ke)力??(li)等??(deng)???！　∷??(shui)覺??(jiao)時??(shi)間??(jian)和??(he)起??(qi)床??(chuang)時?(shi)間??(jian)要??(yao)固??(gu)定??(ding)??。?成??(cheng)年??(nian)人??(ren)推?(tui)薦??(jian)晚??(wan)上??(shang)10—11點??(dian)入??(ru)睡??(shui)??，早??(zao)晨??(chen)6—7點??(dian)起??(qi)床??(chuang)??。老??(lao)年??(nian)人??(ren)推??(tui)薦??(jian)晚??(wan)上??(shang)10—11點??(dian)入??(ru)睡??(shui)??，早秘(zao)晨??(chen)5—6點??(dian)起??(qi)床??(chuang)??。。