失眠时器官比你更痛苦学会这3招沾床就睡保

失眠时器官比你更痛苦！学会这3招，沾床就睡，保护心肝脾肺肾

失眠这种被迫熬夜有多折磨人？躺下以后睡不着，眼看着时间从十一点变成十二点；有时候虽然顺利入睡，一晚上却会醒来好几次

你是否存在睡眠问题，不妨用美国睡眠协会发布的睡眠质量建议自测一下。

1、能30分钟内入睡

在晚上应该睡觉的时间，如果躺半小时还睡不着，说明你存在入睡困难的问题。

这可能是你的生理和心理还没做好睡觉的准备，也可能是睡前玩、电脑造成的。

2、半夜醒来少于两次

如果每晚醒来5分钟以上的情况超过两次，说明你存在睡眠维持障碍。如果夜里醒来几次，但每次翻个身又睡过去了，这种情况不算睡眠质量问题。

65岁以上的老人，每晚醒来两次也属正常。

3、醒后能快速入睡

醒来以后能在20分钟之内重新入睡，老人可能需要30分钟，说明睡眠尚可。否则，你可能面临着睡眠时间不足的问题。

如果比平时早2小时醒来，无法再次入睡，属于早醒，也是睡眠问题的一种。尽可能从每一个渠道获得信息。它们必须寻求与谷歌以及我们的竞争对手展开广告合作的新途径

如果你能达到上面三个标准，说明你的睡眠质量还不错，否则可能存在睡眠问题。

如果如果一周内有3天以上睡不好，且这种情况持续3个月，就属于失眠症了，应该及时就医。

睡不好，身体器官也跟着受累

1、肝脏

躺下休息时，进入肝脏的血流量比紧接着还将推出Facebook版和Android版。我们已经迫不及待了。（(转自游戏邦)）Prototyping at Wooga: How to find the needle in the haystackby Antti HattaraBeing successful on mobile is no small ether you re a indie developer or a more established company, choosing the right projects to work on can be a demanding task.I lead the Pocket Studio at Wooga, where we re focused on making casual, mass-market ing in the business of making games, there s a seemingly simple way of telling if a prototype is a winner; is it fun?That sounds straightforward. But how do you evaluate this?While it s by no means a perfect recipe for success, a three-phase framework currently helps us evaluate our ase One: The PitchA new idea always starts with a person and the ideas themselves can come in many different me can be harder than others to explain, and at this stage it s usual that most ideas sound like they could have a lot of make the ideas more comparable we reduce them to a pitch line and a one-pager that communicates the core gameplay and the twist (or why it is unique, or better).It sounds short, but one page should be enough to successfully communicate the idea and why it s special. It also pushes you to think from the player s th the one pager a few things should be clear:Objective: Is it clear what we want to do/achieve?Opportunity: Does it sound appealing?Manageable scope: Does it have a well-defined and clear goal? An understandable spec?Desire: Is it appealing to work on? Is there potential for iterations?If there are several different ideas, this process helps us evaluate which adds the biggest twist or is the most unique and which has the biggest potential re s an example of something we moved forward with; a move-based, line-drawing puzzle game with re we could see that we d be testing the mechanic with levels, and that this would make it easier and faster to ase Two: The Prototype ScoringWith the prototype we re looking at two things; is it intuitive, and is it replayable?To find out if it is intuitive we do user testing. We want to confirm that the basics are in order, that the theme is exciting, and that there is an intuitive you are going for a mass-market game those are going to be tough to fix evaluate these you need to have reference benchmarks which can either be previous tests or tests done with a competitors game. One s sneakier than the other, but both e second step is to add some method of scoring into the game that sets the focus and gives you a rough, yet broad, overview of your game s strengths and weaknesses. It also introduces meaningful choice, essential for making a game th Jelly Splash we used level targets, and in Pocket Village we used ese both meant that players would come back, and with Pocket Village in particular, players would have to make choices that determine the course of their progression with limited moves or ase 3: CompetitionsBy this stage the aim should be to have a fun game that is approachable. In phase 3, our objective is to test The depth of design, and Extendability (i.e. get a sense of how much the game requires on the content side).A competition helps test the game with a larger amount of users and over a longer period of time. We used a Facebook group to source players to share their experiences and om here, we could measure engagement and a lot of players are dropping out at level 3, then chances are level 3 is too adding a 3-star scoring system enough to ensure people come back, or would a high score list be better suited to your game?These are all scenarios this stage should answer. If people simply aren t coming back, is it time to call it a day on this prototype?But if the third stage is successful, you might just be onto a mmaryThis is by no means a fixed recipe for success I wish!Tastes changes, players evolve and there is no sure fire bet in the app world. This approach has served us well so far, though, and sticking to the following three steps has already produced some interesting ase 1: The game should be well defined and appealing, i.e. the core and the twistPhase 2: Intuitive replayable, i.e. solid idea for fun via meaningful choicePhase 3: Engaging extendable, i.e. scalable and the design works for free-to-playThe examples used in this article for LINES have since turned into Jelly e game has passed every test we could throw at it, and so we announced it today on stage at Casual Connect SF will launch on iPhone and iPad on 15 August, shortly followed by the Facebook and Android versions of the game. We can t wait.(source:pocketgamer) 文章导航Previous Previous post: 手游和主机游戏研发应互相学习什么？下一条 Next post: 张柏芝、谢霆锋和王菲站立时多，有利于增强肝细胞功能，提高肝脏的解毒能力。如肝脏得不到休息，会引起肝脏血流相对不足，已受损的肝细胞难以修复并加剧恶化。

2、大脑

睡眠期间，大脑会整理白天的信息，并将信息产生的代谢废物清理掉。睡眠差让大脑没法好好休息，增加患老年痴呆症的风险。

3、心脏

人睡着后，心率大约比清醒时低10~30次/分钟，心脏能稍微轻松一下。每晚睡眠少于6小时或多于8小时的成年人，发生心脏病问题的风险更大。

4、肾脏

夜间肾脏的过滤速度比白天慢，尿液会相应减少。如果长时间缺乏连续性的睡眠，可能使肾脏机能快速衰退。

5、呼吸系统

打呼噜和睡不好，可能会相互影响。呼噜声不时暂停，中断三五秒后又重启，是睡眠呼吸暂停的表现。

睡眠呼吸暂停者往往夜间睡眠质量不佳，白天会出现嗜睡、精神不集中、脾气暴躁等表现。此外，睡眠呼吸暂停还会增加糖尿病，以及房颤、心梗、高血压等心血管疾病风险，需要及时就诊。

长期睡不好，可能出现内分泌紊乱，影响血压、血糖，多种疾病的风险。