梦见赤色 的老鼠是什么意思（梦到赤色 的老鼠周公解梦）

　　泰半 夜睡不着？研究职员 给你一些科学的发起

　　导读：未能得到精良 的就寝 驱策 人们去实行 很多 干预步伐 ：一些是有科学依据的，其他的则没有

　　浩繁 研究职员 参加 了在科罗拉多州丹佛市举行 的2016年就寝 （SLEEP）集会 会议 。略读一些择要 ，人们可以发现差别 研究主题，比如 “必要 更好的就寝 吗？ ”“谈到认知紊乱 题目 ，”以及“认知正常的老年人中 ，嗜睡和疲惫 与脑萎缩的关联性”，这些研究主题都表现 出，关于就寝 的很多 题目 仍未得到解答。

　　很显着 ，就寝 ——这个占我们生存 三分之一时间的一样平常 活动 ——应该得到学术界更多的关注。未能得到精良 的就寝 驱策 人们去实行 很多 干预步伐 ：一些是有科学依据的 ，其他的则没有 。

　　让我们从一个平凡 的例子开始：为了更好的就寝 ，请克制 蓝色光线

　　镌汰 蓝色光线

　　研究职员 发现，袒露 于蓝色光线下会耽误 就寝 时间 ，低落 就寝 质量，并增长 半夜觉醒的次数。我们的大脑把短波蓝光当作 朝晨 的信号，把赤色 光线当作 日落信号。七年前 ，一批开辟 商推出f.lux，已经被下载高出 1500万次的软件。在夜晚，f.lux通已往 除从您盘算 机屏幕发出蓝色光而发挥作用 ，使您的生存 环境 更靠近 天然 光暗周期 。随着蓝光照射的较少，你的大脑不再吸取 人工的“清晨 ”信号。为了回应从苹果手机发出的、扰乱就寝 模式的 、蓝色光的品评 ，苹果在IOS 9.3更新版本推出了夜间设置。

　　蓝色光（不是赤色 或绿色）倒霉 于就寝 ，由于 它会与视网膜光感细胞中的黑视素举行 相互作用 。在1998年之前，人们以为 只有两个感光细胞，视杆细胞和视锥细胞，它们在视网膜中资助 我们看到四周 环境 。相反 ，黑视素给我们提供的是“非视觉图像形成”，它对光的反应资助 调治 我们的生理节奏。黑视素对蓝光最敏感，以是 蓝光对黑视素受体的影响最大 ，在晚上过多的蓝色光会扰乱就寝 。

　　发表在PLOS生物学研究上的论文中，来自牛津大学的研究表明，蓝色光辉引起举动 停滞 ，耽误 入睡，导致野生老鼠糖皮质激素程度 升高。研究职员 对这些老鼠通过基因工程，让它们缺乏视黑素 ，同样的蓝色光却能进步 就寝 程度 ，与之前是完全差别 的反应！除了证明 蓝光对就寝 影响中视黑素的树模 意义，同时研究也发现 ，视黑素可以或许 调治 应对蓝光时糖皮质激素程度 的升高。糖皮质激素连策应 激和高兴 ，增长 糖皮质激素程度 拦阻 就寝 。当研究职员 用糖皮质激素受体拮抗剂阻断糖皮质激素升高的影响时，蓝光对就寝 的影响被逆转了。

　　黑视素可以或许 调治 就寝 激素——褪黑素的开释 ，大脑分泌出松果体之后 ，褪黑素在人体内循环。在朝晨 ，黑视素感受到豁亮 的光线，就会克制 激素的开释 ，从而导致褪黑素程度 降落 。在睡前，褪黑素程度 上升，由于 此时黑视素不再活泼 。但这是人造光出现之前的环境 ，如今 ，在床上利用 智能手机、平板电脑和电子阅读器使得我们在夜晚更多地袒露 于蓝色光线下。假如 蓝色光在黑视素原来 不应 活泼 的时间 ，却激活了它 ，就会进一步制止 褪黑素程度 上升，导致就寝 困难。

　　对于褪黑素增补 剂，我们相识 多少？

　　鉴于褪黑素在就寝 调治 中的紧张 作用 ，对于难以入眠的人来说，褪黑素增补 剂成为市场上一种常见的非处方药选择 。别的 ，含有褪黑素的安神饮料在市场上的受欢迎 程度 也在上升。

　　这些产物 真的有效 吗？临床试验表明，褪黑激素对于治疗失眠结果 一样平常 ，它的作用仅限于低落 入睡前的等待 时间，也就是低落 约七分钟的程度 。与之相反，褪黑激素对改善时差症状的影响更有效 。

　　只管 褪黑素增补 剂对人类的益处还存在争议 ，但是它的风险却是实着实 在的。起首 ，它有副作用，比如 第二天昏昏沉沉、恶心 、烦躁。别的 ，褪黑素和别的 神经活性物质如酒精肴杂 ，会导致伤害 的环境 。《天然 神经科学》的一篇社论曾经提示过斲丧 者和羁系 机构，这些安神饮料的风险 ，包罗 这些含有褪黑素的饮料的风险，并敦促他们要铭刻 ，这些看似安全的饮料与酒精一起饮用已经导致了几例殒命 变乱 。末了 ，FDA发表了一封关于褪黑素布朗尼的告诫 信，表现 要审慎 对待褪黑素对神经体系 的潜伏 影响。这封信得到了23篇研究论文的证据支持 。

　　假如 你想服用褪黑素增补 剂，那么肯定 要咨询大夫 。2015年赫芬顿邮报采访他的时间 ，来自哥伦比亚大学的就寝 医安德鲁 韦斯特伍德博士就提出与褪黑素增补 剂有关的另一个题目 ：它们“可以或许 让你产生肯定 的抗药性 ，让你对低剂量的褪黑素没有反应。然后，假如 你不再服用增补 剂，就会有就寝 停滞 ，你得必要 更多的褪黑素才华 入睡 。” 韦斯特伍德说，在很多 环境 下，人们真正要做的是 ，改变他们的举动 ，比如 在睡觉前几小时，克制 豁亮 的光线 ，不利用 电子装备 。

　　如今 我们能做什么？

　　在星期六晚上，我读完了我的博客文章的全部 资料后，我决定举行 就寝 实行 。依照 科学家们的发起 ，我把智能手机、平板电脑和条记 本电脑放在起居室里。然后，我让寝室 处于暗淡的光线下，翻开纸质书，在睡觉前读一些短篇故事 。整个早上和下战书 大部分 时间我都在睡觉。看来那些发光的电子装备 让我背上了极重 的就寝 债务 ，数以百万计的人大概 也会有雷同 的题目 。

　　美国国家就寝 停滞 研究中心 发现，就寝 相干 的题目 约莫 影响了全部 年龄 段的7000万美国人 。固然 这些人就寝 题目 的缘故起因 大概 是交际 方面的，生理 上的 ，乃至 更复杂的题目 ，但是你都可以做一点小事变 来改善就寝 题目 ，在睡前一个小时的做点简单 的事变 让本身 放松。在这一个小时里 ，你可以看一本印刷书（正如我所做的），或听轻松的音乐，这些事变 都能资助 你进入Delta就寝 （注：表现 处于最深的就寝 状态）。

　　“英文原文”

　　Can't sleep? Here's some science-based advice

　　thousands of researchers gathered in Denver, Colorado for the SLEEP 2016 meeting. Skimming over the abstracts, one can find diverse research topics like "Need better sleep? Consider the cognitive shuffle," and "Sleepiness and fatigue associated with brain atrophy in cognitively normal elderly," showcasing the many questions that remain unanswered regarding sleep.

　　It's clear that sleep – a daily activity comprising one-third of our lives – deserves a lot of attention from the research community. And the failure to get a good sleep drives people to try numerous interventions: some based on science, others not.

　　Let's start with a common example: avoiding blue light for better sleep.

　　Subtracting blue light

　　Researchers have shown that exposure to blue light delays sleep onset, decreases sleep quality, and increases arousal. Our brains respond to short-wavelength blue light as a signal of morning, and red light as a signal of sunset. Seven years ago, a group of developers launched f.lux, software that has since been downloaded over 15 million times. f.lux works by subtracting the blue light emitted from your computer's screen at night, making your daily environment more similar to the natural light-dark cycle. With less blue light exposure, your brain no longer receives artificial "morning" signals. In response to criticisms about blue light from the iPhone disrupting sleep patterns, Apple introduced a night shift setting in the iOS 9.3 update.

　　Blue light, but not red or green light, is bad for sleep due to its interaction with the retinal photoreceptor melanopsin. Before 1998, people thought there were only two photoreceptors, rods and cones, in the retina to help us form images of our surroundings. In contrast, melanopsin gives us a "non-image forming" response to light to help regulate our circadian rhythms. Melanopsin is most sensitive to blue light, so blue light has the greatest influence on the melanopsin receptor, and too much blue light at night can disrupt the sleep schedule.

　　In a PLOS Biology study published in June, researchers from the University of Oxford showed that blue light caused behavioral arousal, delayed sleep onset, and elevated levels of glucocorticoids in wild-type mice. When they genetically engineered these animals to make them melanopsin-deficient, the same blue light actually enhanced sleep, a completely different response! Besides demonstrating melanopsin's significance for blue light's effects on sleep, the same study also found that melanopsin mediates the increase in glucocorticoid levels in response to blue light. Glucocorticoids link stress and arousal, and increasing glucocorticoid levels hinders sleep. When the researchers blocked the effects of elevated glucocorticoids using a glucocorticoid receptor antagonist, the effect of blue light on sleep was reversed.

　　In humans, melanopsin regulates the release of a sleep hormone, melatonin, which circulates in the body after secretion from the pineal gland in the brain. Melatonin levels fall in the early morning as melanopsin senses bright daylight and suppresses the hormone. Melatonin levels then rise before bedtime because melanopsin is no longer active. But that is before the era of artificial light, and the exposure to bright blue light at night is worsened by usage of cell phones, tablets, and e-readers in bed. If blue light activates melanopsin at a time when it shouldn't be active, it will further prevent the natural melatonin rise and lead to sleep difficulty.

　　What do we know about melatonin supplements?

　　Given melatonin's role in sleep regulation, melatonin supplements are a common over-the-counter option for people with difficulty falling asleep. Moreover, melatonin-containing relaxation drinks on the market have also increased in popularity.

　　Are these products truly helpful? Clinical trials have shown that the efficacy of melatonin is low for insomnia, only decreasing sleep latency for about seven minutes. On the contrary, melatonin's effect on improving jet lag symptoms is more substantial.

　　Despite questionable benefits in humans, melatonin supplements have some known risks. First of all, there are side effects like next-day grogginess, nausea and irritability. In addition, combining melatonin with other neuroactive substances like alcohol could lead to dangerous conditions. Aneditorial in Nature Neuroscience warned consumers and regulatory agencies about the risks of relaxation drinks, including those containing melatonin, and urged them to remember that combining seemingly safe energy drinks with alcohol has caused several deaths. Finally, the FDA issued a warning letter about melatonin-laced brownies, voicing caution over melatonin's potential effects on the nervous system. The letter is backed up by evidence from 23 research papers.

　　Consulting a doctor is also a good idea if you're interested in melatonin supplements. When interviewed by Huffington Post in 2015, sleep physician Dr. Andrew Westwood from Columbia University addressed another issue related to melatonin supplements: they "can de-sensitize your receptors so they're no longer responsive to lower doses of melatonin. Then, if you come off [the supplements], you might have difficulty sleeping—and require more and more melatonin to fall asleep." Westwood says that, in many cases, people actually need to modify their behavior, like avoiding bright light and blue light from electronic devices a few hours before bed.

　　What you can do today

　　After I had finished reading all the materials for my blog post on Saturday evening, I decided to conduct my own sleep experiment. Carefully following the scientists' suggestions, I placed my smart phone, tablet, and laptop in the living room. Then, I turned on a dimmer light in the bedroom, opened a paper book, and read several short stories before sleepiness (or the natural melatonin tide) knocked me out. I slept through the whole morning and most of the afternoon. It seems I had a heavy sleep debt from my glowing backlit gadgets, and millions of others may have a similar problem.

　　The National Center on Sleep Disorder Research found that sleep-related problems affect around 70 million Americans of all ages. While the reason for sleep problems among these millions could be social, psychological or even more complicated, there are always small things one can do, something as simple as freeing yourself from those gadgets for an hour before bedtime. In this hour, you could read a printed book (as I did), or listen to relaxing music, whose power seems to lie in delta waves.