{"id":1328,"date":"2024-10-03T02:52:19","date_gmt":"2024-10-02T18:52:19","guid":{"rendered":"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/"},"modified":"2024-10-03T02:52:19","modified_gmt":"2024-10-02T18:52:19","slug":"vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/","title":{"rendered":"\u52a9\u4f60\u5b89\u7720\u7684\u7dad\u4ed6\u547dB\uff1a\u63d0\u5347\u7761\u7720\u54c1\u8cea\u7684\u79d8\u5bc6\u6b66\u5668"},"content":{"rendered":"<p>\u5728\u73fe\u4ee3\u751f\u6d3b\u4e2d\uff0c\u8d8a\u4f86\u8d8a\u591a\u4eba\u9762\u81e8\u7761\u7720\u4e0d\u8db3\u7684\u554f\u984c\u3002\u9762\u5c0d\u71ac\u591c\u52a0\u73ed\u3001\u8003\u8a66\u58d3\u529b\u4ee5\u81f3\u65bc\u751f\u6d3b\u4f5c\u606f\u4e0d\u898f\u5f8b\uff0c\u8a31\u591a\u5b78\u751f\u548c\u4e0a\u73ed\u65cf\u90fd\u5728\u5c0b\u627e\u80fd\u5920\u6539\u5584\u7761\u7720\u7684\u8fa6\u6cd5\u3002\u5176\u4e2d\uff0c\u7dad\u4ed6\u547dB\u7fa4\u56e0\u5176\u591a\u6a23\u7684\u5065\u5eb7\u5229\u76ca\u800c\u88ab\u5ee3\u6cdb\u4f7f\u7528\uff0c\u5c24\u5176\u662f\u5728\u6539\u5584\u7761\u7720\u54c1\u8cea\u4e0a\uff0cB\u7fa4\u4e2d\u7684\u7279\u5b9a\u6210\u5206\u66f4\u662f\u5099\u53d7\u77da\u76ee\u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u5e36\u4f60\u6df1\u5165\u77ad\u89e3\u5e6b\u52a9\u7761\u7720\u7684\u7dad\u4ed6\u547dB\uff0c\u7279\u5225\u662f\u7dad\u4ed6\u547dB6\u548cB12\uff0c\u4e26\u63d0\u4f9b\u5e6b\u52a9\u7761\u7720\u7684B\u7fa4\u63a8\u85a6\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" 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href=\"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/#%E8%89%B2%E8%83%BA%E9%85%B8%E7%9A%84%E5%8A%9B%E9%87%8F\" >\u8272\u80fa\u9178\u7684\u529b\u91cf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/#%E7%B6%AD%E7%94%9F%E7%B4%A0B6%E7%9A%84%E7%A5%9E%E5%A5%87%E4%B9%8B%E8%99%95\" >\u7dad\u751f\u7d20B6\u7684\u795e\u5947\u4e4b\u8655<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/#%E7%B6%AD%E4%BB%96%E5%91%BDB12%E7%9A%84%E8%A7%92%E8%89%B2\" >\u7dad\u4ed6\u547dB12\u7684\u89d2\u8272<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/#%E7%B6%9C%E5%90%88%E7%B6%AD%E4%BB%96%E5%91%BD%E7%9D%A1%E5%89%8D%E5%90%83%E6%98%AF%E5%90%A6%E9%81%A9%E5%AE%9C%EF%BC%9F\" >\u7d9c\u5408\u7dad\u4ed6\u547d\u7761\u524d\u5403\u662f\u5426\u9069\u5b9c\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/#%E5%8A%A9%E7%9C%A0B%E7%BE%A4%E6%8E%A8%E8%96%A6\" >\u52a9\u7720B\u7fa4\u63a8\u85a6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/#%E7%B8%BD%E7%B5%90\" >\u7e3d\u7d50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/soul\/vitamin-b-to-help-you-sleep-well-the-secret-weapon-to-improve-sleep-quality\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E7%9D%A1%E7%9C%A0%E8%88%87%E7%B6%AD%E4%BB%96%E5%91%BDB%E7%9A%84%E9%97%9C%E8%81%AF\"><\/span>\u7761\u7720\u8207\u7dad\u4ed6\u547dB\u7684\u95dc\u806f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7dad\u751f\u7d20B\u7fa4\u5171\u6709\u516b\u7a2e\uff0c\u9019\u4e9b\u7dad\u751f\u7d20\u5728\u8eab\u9ad4\u4e2d\u8ca0\u8cac\u591a\u9805\u91cd\u8981\u7684\u751f\u7406\u529f\u80fd\u3002\u5176\u4e2d\uff0c\u7dad\u751f\u7d20B1\u3001B2\u548cB3\u4e3b\u8981\u6709\u52a9\u65bc\u63d0\u5347\u7cbe\u795e\u3001\u589e\u52a0\u80fd\u91cf\uff0c\u800cB6\u548cB12\u5247\u5728\u6539\u5584\u7761\u7720\u65b9\u9762\u529f\u4e0d\u53ef\u6c92\u3002\u7814\u7a76\u6307\u51fa\uff0c\u7dad\u4ed6\u547dB6\u53c3\u8207\u4e86\u8272\u80fa\u9178\u7684\u8f49\u63db\uff0c\u9019\u662f\u4e00\u7a2e\u53ef\u4ee5\u8f49\u5316\u70ba\u8840\u6e05\u7d20\u7684\u80fa\u57fa\u9178\uff0c\u800c\u8840\u6e05\u7d20\u53c8\u80fd\u9032\u4e00\u6b65\u8f49\u5316\u70ba\u892a\u9ed1\u6fc0\u7d20\uff0c\u9019\u662f\u6211\u5011\u5165\u7761\u7684\u95dc\u9375\u8377\u723e\u8499\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E8%89%B2%E8%83%BA%E9%85%B8%E7%9A%84%E5%8A%9B%E9%87%8F\"><\/span>\u8272\u80fa\u9178\u7684\u529b\u91cf<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u8272\u80fa\u9178\uff08Tryptophan\uff09\u662f\u4e00\u7a2e\u5fc5\u9700\u80fa\u57fa\u9178\uff0c\u80fd\u5e6b\u52a9\u6211\u5011\u653e\u9b06\u5fc3\u60c5\uff0c\u964d\u4f4e\u7126\u616e\u611f\u3002\u900f\u904e\u88dc\u5145\u542b\u6709\u8272\u80fa\u9178\u7684\u98df\u7269\u6216\u662f\u76f8\u61c9\u7684\u7dad\u4ed6\u547dB\u7fa4\u7522\u54c1\uff0c\u53ef\u4ee5\u6709\u6548\u5730\u4fc3\u9032\u8840\u6e05\u7d20\u53ca\u892a\u9ed1\u6fc0\u7d20\u7684\u751f\u6210\uff0c\u5e6b\u52a9\u6539\u5584\u7761\u7720\u3002\u56e0\u6b64\uff0c\u7576\u6211\u5011\u63d0\u5230\u5e6b\u52a9\u7761\u7720\u7684\u7dad\u4ed6\u547dB\uff0c\u8272\u80fa\u9178\u7121\u7591\u662f\u5176\u4e2d\u4e00\u500b\u91cd\u8981\u89d2\u8272\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%B6%AD%E7%94%9F%E7%B4%A0B6%E7%9A%84%E7%A5%9E%E5%A5%87%E4%B9%8B%E8%99%95\"><\/span>\u7dad\u751f\u7d20B6\u7684\u795e\u5947\u4e4b\u8655<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u7dad\u4ed6\u547dB6\u88ab\u8a8d\u70ba\u662f\u52a9\u7720\u7684\u660e\u661f\u6210\u5206\uff0c\u56e0\u70ba\u5b83\u5728\u795e\u7d93\u50b3\u5c0e\u7269\u8cea\u7684\u5408\u6210\u904e\u7a0b\u4e2d\u626e\u6f14\u91cd\u8981\u89d2\u8272\u3002\u9664\u4e86\u4fc3\u9032\u8840\u6e05\u7d20\u7684\u751f\u6210\u5916\uff0cB6\u9084\u6709\u52a9\u65bc\u7522\u751f\u93ae\u975c\u5291GABA\uff0c\u9019\u7a2e\u7269\u8cea\u80fd\u5e6b\u52a9\u964d\u4f4e\u7126\u616e\u611f\u8207\u7dca\u5f35\uff0c\u8b93\u8eab\u5fc3\u6062\u5fa9\u5e73\u975c\u3002\u56e0\u6b64\uff0c\u5408\u9069\u88dc\u5145\u7dad\u4ed6\u547dB6\u4e0d\u50c5\u80fd\u6539\u5584\u7761\u7720\uff0c\u9084\u80fd\u63d0\u5347\u7761\u7720\u7684\u8cea\u91cf\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B6%AD%E4%BB%96%E5%91%BDB12%E7%9A%84%E8%A7%92%E8%89%B2\"><\/span>\u7dad\u4ed6\u547dB12\u7684\u89d2\u8272<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7dad\u4ed6\u547dB12\u5c0d\u795e\u7d93\u7cfb\u7d71\u7684\u5065\u5eb7\u81f3\u95dc\u91cd\u8981\uff0c\u5b83\u80fd\u5920\u964d\u4f4e\u7126\u616e\u611f\uff0c\u4f7f\u6211\u5011\u5728\u5165\u7761\u6642\u66f4\u52a0\u653e\u9b06\u3002\u5c0d\u65bc\u5931\u7720\u60a3\u8005\u4f86\u8aaa\uff0c\u7dad\u4ed6\u547dB12\u80fd\u4fc3\u9032\u795e\u7d93\u7cfb\u7d71\u529f\u80fd\u7684\u5e73\u8861\uff0c\u4e26\u6e1b\u5c11\u56e0\u7126\u616e\u800c\u5f15\u8d77\u7684\u7761\u7720\u4e2d\u65b7\u3002\u56e0\u6b64\uff0c\u5c0d\u65bc\u95dc\u5fc3\u7761\u7720\u8cea\u91cf\u7684\u4eba\u4f86\u8aaa\uff0c\u9069\u5ea6\u88dc\u5145\u7dad\u4ed6\u547dB12\u540c\u6a23\u662f\u6709\u76ca\u7684\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B6%9C%E5%90%88%E7%B6%AD%E4%BB%96%E5%91%BD%E7%9D%A1%E5%89%8D%E5%90%83%E6%98%AF%E5%90%A6%E9%81%A9%E5%AE%9C%EF%BC%9F\"><\/span>\u7d9c\u5408\u7dad\u4ed6\u547d\u7761\u524d\u5403\u662f\u5426\u9069\u5b9c\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8a31\u591a\u4eba\u5728\u8003\u616e\u7761\u524d\u88dc\u5145\u7dad\u4ed6\u547dB\u7fa4\u6642\uff0c\u6703\u64d4\u5fc3\u9019\u662f\u5426\u6703\u5f71\u97ff\u5230\u7761\u7720\u3002\u5be6\u969b\u4e0a\uff0c\u6b63\u78ba\u7684\u88dc\u5145\u7dad\u4ed6\u547dB\u7fa4\u80fd\u5728\u5e6b\u52a9\u5165\u7761\u7684\u540c\u6642\u63d0\u5347\u80fd\u91cf\uff0c\u5982\u7dad\u4ed6\u547dB1\u548cB2\u4fbf\u662f\u63d0\u795e\u7684\u6210\u5206\u3002\u56e0\u6b64\uff0c\u5efa\u8b70\u5982\u679c\u6253\u7b97\u670d\u7528\u7d9c\u5408\u7dad\u4ed6\u547d\uff0c\u9078\u64c7\u5728\u65e9\u4e0a\u670d\u7528\u6548\u679c\u6703\u66f4\u597d\u3002<\/p>\n<p>\u7136\u800c\uff0c\u7dad\u4ed6\u547dB6\u548cB12\u662f\u53ef\u4ee5\u5728\u665a\u4e0a\u98df\u7528\u7684\uff0c\u56e0\u70ba\u5b83\u5011\u6709\u52a9\u65bc\u7de9\u89e3\u795e\u7d93\u7dca\u5f35\uff0c\u964d\u4f4e\u7126\u616e\u611f\uff0c\u4e26\u4fc3\u9032\u66f4\u597d\u7684\u7761\u7720\u3002\u5018\u82e5\u4f60\u5728\u665a\u4e0a\u7684\u4f5c\u696d\u8f03\u591a\uff0c\u5efa\u8b70\u53ef\u8003\u616e\u5728\u4e0b\u5348\u6216\u665a\u9910\u5f8c\u9069\u91cf\u88dc\u5145\u7dad\u751f\u7d20B6\u3002\u6b64\u5916\uff0c\u9069\u7576\u7684\u5291\u91cf\u4e0d\u6703\u9020\u6210\u5931\u7720\u7684\u60c5\u6cc1\uff0c\u537b\u80fd\u6539\u5584\u7761\u7720\u54c1\u8cea\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%8A%A9%E7%9C%A0B%E7%BE%A4%E6%8E%A8%E8%96%A6\"><\/span>\u52a9\u7720B\u7fa4\u63a8\u85a6<span 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