\u3010\u5fb9\u5e95\u691c\u8a3c\u3011\u7a7a\u8179\u3067\u5bdd\u308c\u306a\u3044\u6642\u306f\u4e00\u53e3\u4e8c\u53e3\u98df\u3048\u3070\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u308b\u8aac<\/title> \n<meta name=\"description\" content=\"\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u591c\u3001\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3079\u308c\u3070\u7720\u308c\u308b\u306e\u304b\uff1f \u5c0f\u3055\u306a\u591c\u98df\u3068\u7761\u7720\u306e\u95a2\u4fc2\u3092\u3001\u7761\u7720\u885b\u751f\u30fb\u751f\u7406\u5b66\u30fb\u5b9f\u8df5\u9762\u304b\u3089\u5fb9\u5e95\u691c\u8a3c\u3057\u307e\u3059\u3002\"> \n<\/head><body><\/p>\n<article>\n<h1>\u3010\u5fb9\u5e95\u691c\u8a3c\u3011\u7a7a\u8179\u3067\u5bdd\u308c\u306a\u3044\u6642\u306f\u300c\u4e00\u53e3\u4e8c\u53e3\u98df\u3048\u3070\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u308b\u300d\u8aac<\/h1>\n\u7d50\u8ad6\uff1a\u304b\u306a\u308a\u5408\u7406\u7684\u3002\u305f\u3060\u3057\u300c\u8179\u3044\u3063\u3071\u3044\u98df\u3046\u300d\u306e\u3067\u306f\u306a\u304f\u3001\u300c\u7a7a\u8179\u3068\u3044\u3046\u7761\u7720\u59a8\u5bb3\u8981\u56e0\u3092\u6700\u5c0f\u9650\u306e\u88dc\u7d66\u3067\u89e3\u9664\u3059\u308b\u300d\u3068\u3044\u3046\u767a\u60f3\u306a\u3089\u30a2\u30ea\u3002<\/strong><\/p>\n\n\u300c\u660e\u65e5\u306f\u65e9\u3044\u3002\u5bdd\u306a\u304d\u3083\u2026\u2026\u300d \n\u2193 \n\u300c\u3057\u304b\u3057\u8179\u304c\u6e1b\u3063\u3066\u7720\u308c\u306a\u3044\u300d \n\u2193 \n\u300c\u3067\u3082\u4eca\u304b\u3089\u98df\u3063\u305f\u3089\u9006\u306b\u7720\u308c\u306a\u304f\u306a\u308b\u306e\u3067\u306f\uff1f\u300d \n\u2193 \n\u300c\u2026\u2026\u4e00\u53e3\u3060\u3051\u98df\u3079\u3066\u307f\u308b\u304b\u300d<\/p>\n\n\u3053\u306e\u201c\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3063\u3066\u5bdd\u308b\u201d\u4f5c\u6226<\/strong>\u3001\u4e00\u898b\u3059\u308b\u3068\u591c\u98df\u3092\u6b63\u5f53\u5316\u3059\u308b\u305f\u3081\u306e\u30aa\u30bf\u30af\u7406\u8ad6\u306b\u898b\u3048\u308b\u3002\n<\/p>\n\n\u3068\u3053\u308d\u304c\u3001\u5b9f\u969b\u306b\u306f\u300c\u7a7a\u8179\u305d\u306e\u3082\u306e\u304c\u7720\u308a\u3092\u59a8\u3052\u3066\u3044\u308b\u306a\u3089\u3001\u5c11\u91cf\u306e\u8efd\u98df\u3067\u7a7a\u8179\u611f\u3092\u89e3\u9664\u3059\u308b\u300d\u3068\u3044\u3046\u8003\u3048\u65b9\u306b\u306f\u4e00\u5b9a\u306e\u5408\u7406\u6027\u304c\u3042\u308b\u3002 \nHarvard Health\u3082\u3001\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u5834\u5408\u306b\u306f\u3001\u5927\u304d\u306a\u98df\u4e8b\u3067\u306f\u306a\u304f\u5c0f\u3055\u304f\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u3092\u9078\u3076\u3068\u3044\u3046\u8003\u3048\u65b9\u3092\u7d39\u4ecb\u3057\u3066\u3044\u308b\u3002\n<\/p>\n<hr>\n<h2>1. \u305d\u3082\u305d\u3082\u300c\u7a7a\u8179\uff1d\u7720\u308c\u306a\u3044\u300d\u306f\u3042\u308a\u5f97\u308b\u306e\u304b\uff1f<\/h2>\n\n\u666e\u901a\u306b\u3042\u308a\u5f97\u308b\u3002<\/strong>\n<\/p>\n\n\u7761\u7720\u306f\u300c\u5e03\u56e3\u306b\u5165\u308c\u3070\u5f37\u5236\u7684\u306b\u767a\u52d5\u3059\u308b\u30a4\u30d9\u30f3\u30c8\u300d\u3067\u306f\u306a\u3044\u3002 \n\u7a7a\u8179\u3001\u30b9\u30c8\u30ec\u30b9\u3001\u6691\u3055\u3001\u5bd2\u3055\u3001\u30ab\u30d5\u30a7\u30a4\u30f3\u3001\u30b9\u30de\u30db\u306a\u3069\u3001\u899a\u9192\u3092\u7dad\u6301\u3059\u308b\u8981\u56e0\u304c\u6b8b\u3063\u3066\u3044\u308c\u3070\u5bdd\u4ed8\u304d\u306b\u304f\u304f\u306a\u308b\u3002\n<\/p>\n\n\u7279\u306b\u8179\u304c\u6e1b\u3063\u3066\u3044\u308b\u3068\u3001\n<\/p>\n<ul>\n<li>\u80c3\u304c\u30b0\u30fc\u30b0\u30fc\u9cf4\u308b<\/li>\n<li>\u7a7a\u8179\u611f\u306b\u610f\u8b58\u304c\u5411\u304f<\/li>\n<li>\u300c\u8179\u6e1b\u3063\u305f\u306a\u2026\u2026\u300d\u3068\u8003\u3048\u7d9a\u3051\u308b<\/li>\n<li>\u98df\u3079\u7269\u306e\u3053\u3068\u3092\u60f3\u50cf\u3059\u308b<\/li>\n<li>\u300c\u660e\u65e5\u307e\u3067\u4f55\u3082\u98df\u3048\u306a\u3044\u300d\u3068\u3044\u3046\u5999\u306a\u5371\u6a5f\u611f\u304c\u51fa\u308b<\/li>\n<\/ul>\n\n\u3068\u3044\u3046\u7761\u7720\u3068\u306f\u7121\u95a2\u4fc2\u306a\u601d\u8003\u30eb\u30fc\u30d7<\/strong>\u304c\u767a\u751f\u3059\u308b\u3053\u3068\u304c\u3042\u308b\u3002\n<\/p>\n\n\u3064\u307e\u308a\u554f\u984c\u306f\u5fc5\u305a\u3057\u3082\u300c\u6804\u990a\u4e0d\u8db3\u300d\u305d\u306e\u3082\u306e\u3067\u306f\u306a\u304f\u3001 \n\u7a7a\u8179\u611f\u3068\u3044\u3046\u523a\u6fc0\u306b\u3088\u3063\u3066\u8133\u304c\u5bdd\u30e2\u30fc\u30c9\u306b\u5165\u308a\u306b\u304f\u304f\u306a\u308b\u3053\u3068<\/strong>\u306b\u3082\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>2. \u3067\u306f\u300c\u4e00\u53e3\u4e8c\u53e3\u300d\u3067\u672c\u5f53\u306b\u52dd\u3066\u308b\u306e\u304b\uff1f<\/h2>\n\n\u3053\u3053\u304c\u4eca\u56de\u306e\u6838\u5fc3\u3067\u3042\u308b\u3002\n<\/p>\n\n\u300c\u6e80\u8179\u306b\u306a\u308b\u307e\u3067\u98df\u3079\u308b\u5fc5\u8981\u306f\u306a\u3044\u300d<\/strong>\u3068\u3044\u3046\u70b9\u304c\u91cd\u8981\u3060\u3002\n<\/p>\n\nSleep Foundation\u3082\u3001\u5c31\u5bdd\u524d\u306e\u5927\u304d\u306a\u98df\u4e8b\u306f\u907f\u3051\u3064\u3064\u3001\u7a7a\u8179\u306e\u5834\u5408\u306b\u306f\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u304c\u9078\u629e\u80a2\u306b\u306a\u308a\u5f97\u308b\u3068\u3057\u3066\u3044\u308b\u3002\n<\/p>\n\n\u3064\u307e\u308a\u3001\n<\/p>\n\n\u7a7a\u8179 \u2192 \u5927\u91cf\u6442\u53d6<\/strong> \n\u3067\u306f\u306a\u304f \n\u7a7a\u8179 \u2192 \u5c11\u91cf\u88dc\u7d66 \u2192 \u7a7a\u8179\u611f\u89e3\u9664 \u2192 \u5c31\u5bdd<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u30eb\u30fc\u30c8\u306a\u3089\u7406\u5c48\u304c\u901a\u308b\u3002\n<\/p>\n\n\u300c\u4e00\u53e3\u4e8c\u53e3\u300d\u3068\u3044\u3046\u8868\u73fe\u306f\u533b\u5b66\u7684\u306a\u6c7a\u307e\u3063\u305f\u91cf\u3067\u306f\u306a\u3044\u304c\u3001\u767a\u60f3\u3068\u3057\u3066\u306f\u201c\u6e80\u8179\u3092\u76ee\u6307\u3055\u305a\u3001\u7a7a\u8179\u306b\u3088\u308b\u899a\u9192\u3060\u3051\u3092\u89e3\u9664\u3059\u308b\u201d<\/strong>\u3068\u3044\u3046\u610f\u5473\u3067\u304b\u306a\u308a\u512a\u79c0\u3067\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>3. \u300c\u5bdd\u308b\u524d\u306b\u98df\u3063\u305f\u3089\u592a\u308b\u300d\u306f\u3069\u3053\u307e\u3067\u672c\u5f53\u304b\uff1f<\/h2>\n\n\u3053\u3053\u306f\u5c11\u3057\u6ce8\u610f\u304c\u5fc5\u8981\u3060\u3002\n<\/p>\n\n\u300c\u591c\u306b\u98df\u3079\u308b\uff1d\u5373\u592a\u308b\u300d\u3068\u3044\u3046\u5358\u7d14\u306a\u8a71\u3067\u306f\u306a\u3044\u3002\n<\/p>\n\n\u6700\u7d42\u7684\u306b\u306f\u3001\n<\/p>\n\n\u4e00\u65e5\u306e\u7dcf\u6442\u53d6\u30a8\u30cd\u30eb\u30ae\u30fc<\/strong>\n<\/p>\n\n\u306a\u3069\u3082\u91cd\u8981\u306b\u306a\u308b\u3002\n<\/p>\n\n\u4e00\u65b9\u3067\u3001\u5c31\u5bdd\u76f4\u524d\u306b\u5927\u91cf\u306e\u30ab\u30ed\u30ea\u30fc\u3092\u6295\u5165\u3059\u308b\u7fd2\u6163\u304c\u826f\u3044\u3068\u306f\u8a00\u3048\u306a\u3044\u3002 \n\u7279\u306b\u9ad8\u8102\u80aa\u30fb\u9ad8\u30ab\u30ed\u30ea\u30fc\u306e\u98df\u4e8b\u306f\u3001\u6d88\u5316\u5668\u75c7\u72b6\u3084\u7761\u7720\u306e\u8cea\u3092\u60aa\u5316\u3055\u305b\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u3001\n<\/p>\n<table border=\"1\" cellpadding=\"8\">\n<tr>\n<th>\u884c\u52d5<\/th>\n<th>\u8a55\u4fa1<\/th>\n<\/tr>\n<tr>\n<td>\u7a7a\u8179\u3092\u6211\u6162\u3057\u3066\u7720\u308c\u306a\u3044<\/td>\n<td>\u25b3<\/td>\n<\/tr>\n<tr>\n<td>\u4e00\u53e3\u4e8c\u53e3\u306e\u8efd\u98df<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u3067\u7a7a\u8179\u611f\u3092\u89e3\u9664<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u591c\u98df\u3068\u3057\u3066\u30e9\u30fc\u30e1\u30f3\u4e00\u676f<\/td>\n<td>\u25b3\uff5e\u00d7<\/td>\n<\/tr>\n<tr>\n<td>\u5bdd\u308b\u524d\u306b\u30c9\u30ab\u98df\u3044<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<\/table>\n\n\u3068\u3044\u3046\u6574\u7406\u304c\u59a5\u5f53\u3060\u308d\u3046\u3002\n<\/p>\n<hr>\n<h2>4. \u300c\u4e00\u53e3\u4e8c\u53e3\u4f5c\u6226\u300d\u306b\u5411\u3044\u3066\u3044\u308b\u98df\u3079\u7269<\/h2>\n\n\u30dd\u30a4\u30f3\u30c8\u306f\u5c11\u91cf\u30fb\u6d88\u5316\u3057\u3084\u3059\u3044\u30fb\u523a\u6fc0\u304c\u5c11\u306a\u3044<\/strong>\u3053\u3068\u3002\n<\/p>\n\n\u5019\u88dc\u3068\u3057\u3066\u306f\u3001\n<\/p>\n<ul>\n<li>\u30d0\u30ca\u30ca\u3092\u5c11\u91cf<\/li>\n<li>\u30e8\u30fc\u30b0\u30eb\u30c8\u3092\u6570\u53e3<\/li>\n<li>\u725b\u4e73\u3092\u5c11\u91cf<\/li>\n<li>\u679c\u7269\u3092\u5c11\u91cf<\/li>\n<li>\u30af\u30e9\u30c3\u30ab\u30fc\u306a\u3069\u3092\u5c11\u91cf<\/li>\n<li>\u30ca\u30c3\u30c4\u3092\u5c11\u91cf<\/li>\n<\/ul>\n\n\u306a\u3069\u304c\u8003\u3048\u3089\u308c\u308b\u3002 \nSleep Foundation\u3082\u3001\u679c\u7269\u3001\u30ca\u30c3\u30c4\u3001\u30e8\u30fc\u30b0\u30eb\u30c8\u306a\u3069\u3092\u5c31\u5bdd\u524d\u306e\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u306e\u5019\u88dc\u3068\u3057\u3066\u6319\u3052\u3066\u3044\u308b\u3002\n<\/p>\n\n\u305f\u3060\u3057\u300c\u7720\u308c\u308b\u98df\u3079\u7269\u300d\u304c\u4e07\u4eba\u306b\u52b9\u304f\u308f\u3051\u3067\u306f\u306a\u3044<\/strong>\u3002 \n\u98df\u4e8b\u3068\u7761\u7720\u306e\u7814\u7a76\u306f\u307e\u3060\u8907\u96d1\u3067\u3001\u7279\u5b9a\u306e\u98df\u54c1\u3092\u98df\u3079\u308c\u3070\u78ba\u5b9f\u306b\u7720\u308c\u308b\u3068\u3044\u3046\u307b\u3069\u5358\u7d14\u3067\u306f\u306a\u3044\u3002\n<\/p>\n<hr>\n<h2>5. \u3080\u3057\u308d\u300c\u98df\u3079\u308b\u91cf\u300d\u304c\u6700\u5927\u306e\u7f60<\/h2>\n\n\u3053\u306e\u4f5c\u6226\u6700\u5927\u306e\u6575\u3001\u305d\u308c\u304c\u3001\n<\/p>\n\n\u300c\u4e00\u53e3\u3060\u3051\u306e\u3064\u3082\u308a\u3060\u3063\u305f\u306e\u306b\u2026\u2026\u300d<\/strong>\n<\/p>\n\n\u3067\u3042\u308b\u3002\n<\/p>\n\n\u4e00\u53e3 \n\u2193 \n\u3082\u3046\u4e00\u53e3 \n\u2193 \n\u300c\u305b\u3063\u304b\u304f\u3060\u3057\u300d \n\u2193 \n\u304a\u83d3\u5b50\u958b\u5c01 \n\u2193 \n\u300c\u307e\u3060\u7720\u304f\u306a\u3044\u300d \n\u2193 \n\u30ab\u30c3\u30d7\u9eba \n\u2193 \n\u6df1\u591c2\u6642\u3001\u5b8c\u5168\u899a\u9192<\/strong>\n<\/p>\n\n\u3053\u308c\u3067\u306f\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u3067\u306f\u306a\u304f\u591c\u98dfRTA<\/strong>\u306b\u306a\u3063\u3066\u3057\u307e\u3046\u3002\n<\/p>\n\n\u7279\u306b\u8102\u3063\u3053\u3044\u3082\u306e\u3001\u5927\u91cf\u306e\u98df\u4e8b\u3001\u523a\u6fc0\u306e\u5f37\u3044\u3082\u306e\u306a\u3069\u306f\u3001\u80c3\u8178\u306e\u4e0d\u5feb\u611f\u3084\u9006\u6d41\u306a\u3069\u306b\u3088\u3063\u3066\u7761\u7720\u3092\u90aa\u9b54\u3059\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>6. \u300c\u7a7a\u8179\u89e3\u9664\u300d\u304c\u76ee\u7684\u306a\u3089\u3001\u6e80\u8179\u306b\u306a\u308b\u5fc5\u8981\u306f\u306a\u3044<\/h2>\n\n\u3053\u3053\u3067\u4eca\u56de\u306e\u8aac\u3092\u3082\u3046\u4e00\u5ea6\u6574\u7406\u3059\u308b\u3002\n<\/p>\n\n\u76ee\u7684\uff1a<\/strong>\u8179\u3044\u3063\u3071\u3044\u306b\u306a\u308b\u3053\u3068\u3067\u306f\u306a\u3044\u3002\n<\/p>\n\n\u76ee\u7684\uff1a<\/strong>\u300c\u8179\u6e1b\u3063\u305f\u300d\u3068\u3044\u3046\u7761\u7720\u59a8\u5bb3\u3092\u5f31\u3081\u308b\u3053\u3068\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u3001\n<\/p>\n\n\u5fc5\u8981\u6700\u5c0f\u9650\u306e\u88dc\u7d66<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u767a\u60f3\u306b\u306a\u308b\u3002\n<\/p>\n\n\u3053\u308c\u306f\u304b\u306a\u308a\u5408\u7406\u7684\u3060\u3002\n<\/p>\n\n\u5b9f\u969b\u3001Sleep Foundation\u3082\u300c\u7a7a\u8179\u3067\u5bdd\u3088\u3046\u3068\u3057\u3066\u3044\u308b\u5834\u5408\u306b\u306f\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u304c\u5f79\u7acb\u3064\u3053\u3068\u304c\u3042\u308b\u300d\u3068\u3057\u3066\u3044\u308b\u3002\n<\/p>\n<hr>\n<h2>7. \u305f\u3060\u3057\u300c\u672c\u5f53\u306b\u7a7a\u8179\u306a\u306e\u304b\uff1f\u300d\u554f\u984c<\/h2>\n\n\u3053\u3053\u3082\u91cd\u8981\u3067\u3042\u308b\u3002\n<\/p>\n\n\u300c\u8179\u6e1b\u3063\u305f\u304b\u3089\u98df\u3079\u3088\u3046\u300d\u3068\u601d\u3063\u3066\u3044\u3066\u3082\u3001\u5b9f\u969b\u306b\u306f\u6687\u30fb\u30b9\u30c8\u30ec\u30b9\u30fb\u7fd2\u6163\u30fb\u9000\u5c48<\/strong>\u306b\u3088\u308b\u98df\u6b32\u3068\u3044\u3046\u5834\u5408\u3082\u3042\u308b\u3002 \nHarvard Health\u3082\u3001\u591c\u306e\u9593\u98df\u304c\u672c\u5f53\u306e\u7a7a\u8179\u3067\u306f\u306a\u304f\u3001\u9000\u5c48\u3084\u4e0d\u5b89\u306b\u3088\u308b\u5834\u5408\u304c\u3042\u308b\u3068\u6307\u6458\u3057\u3066\u3044\u308b\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u3001\n<\/p>\n\n\u300c\u80c3\u304c\u7a7a\u3063\u307d\u3067\u3064\u3089\u3044\u300d<\/strong>\n<\/p>\n\n\u306e\u304b\u3001\n<\/p>\n\n\u300c\u306a\u3093\u3068\u306a\u304f\u53e3\u5bc2\u3057\u3044\u300d<\/strong>\n<\/p>\n\n\u306e\u304b\u3092\u5206\u3051\u308b\u5fc5\u8981\u304c\u3042\u308b\u3002\n<\/p>\n\n\u524d\u8005\u306a\u3089\u8efd\u98df\u4f5c\u6226\u3002 \n\u5f8c\u8005\u306a\u3089\u6c34\u5206\u3092\u53d6\u308b\u3001\u7167\u660e\u3092\u843d\u3068\u3059\u3001\u30b9\u30de\u30db\u3092\u3084\u3081\u308b\u306a\u3069\u3001\u5225\u306e\u624b\u6bb5\u306e\u307b\u3046\u304c\u9069\u5207\u306a\u5834\u5408\u3082\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>8. \u5b9f\u8df5\u7248\u300c\u4e00\u53e3\u4e8c\u53e3\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u300d<\/h2>\n<h3>STEP 1\uff1a\u672c\u5f53\u306b\u7a7a\u8179\u304b\u78ba\u8a8d<\/h3>\n\n\u300c\u8179\u6e1b\u3063\u305f\u300d\u3068\u3044\u3046\u611f\u899a\u304c\u660e\u78ba\u306a\u3089\u6b21\u3078\u3002\n<\/p>\n<h3>STEP 2\uff1a\u5c11\u91cf\u3060\u3051\u7528\u610f\u3059\u308b<\/h3>\n\n\u6700\u521d\u304b\u3089\u5927\u91cf\u306b\u6301\u3063\u3066\u3053\u306a\u3044\u3002<\/strong>\n<\/p>\n\n\u3053\u308c\u304c\u91cd\u8981\u3002\n<\/p>\n<h3>STEP 3\uff1a\u3086\u3063\u304f\u308a\u98df\u3079\u308b<\/h3>\n\n\u300c\u65e9\u304f\u5bdd\u305f\u3044\u304b\u3089\u4e00\u6c17\u98df\u3044\u300d\u3067\u306f\u306a\u304f\u3001\u5c11\u91cf\u3092\u3086\u3063\u304f\u308a\u3002\n<\/p>\n<h3>STEP 4\uff1a\u6e80\u8179\u306b\u306a\u308b\u524d\u306b\u7d42\u4e86<\/h3>\n\n\u300c\u307e\u3060\u98df\u3048\u308b\u300d\u304f\u3089\u3044\u3067\u7d42\u308f\u308b\u3002<\/strong>\n<\/p>\n<h3>STEP 5\uff1a\u30b9\u30de\u30db\u3092\u89e6\u3089\u306a\u3044<\/h3>\n\n\u3053\u3053\u3067\u300c\u98df\u3063\u305f\u3057TikTok\u3067\u3082\u898b\u308b\u304b\u300d\u306f\u6557\u5317\u30d5\u30e9\u30b0\u3002\n<\/p>\n\n\u98df\u4e8b\u306b\u3088\u3063\u3066\u7720\u6c17\u3092\u671f\u5f85\u3057\u3066\u3044\u308b\u306e\u306b\u3001\u30b9\u30de\u30db\u3067\u8133\u3092\u899a\u9192\u3055\u305b\u3066\u3057\u307e\u3048\u3070\u672c\u672b\u8ee2\u5012\u3067\u3042\u308b\u3002 \n\u7761\u7720\u885b\u751f\u3067\u306f\u3001\u5c31\u5bdd\u524d\u306e\u96fb\u5b50\u6a5f\u5668\u5229\u7528\u3092\u907f\u3051\u308b\u3053\u3068\u3082\u63a8\u5968\u3055\u308c\u3066\u3044\u308b\u3002\n<\/p>\n<hr>\n<h2>9. \u300c\u4e00\u53e3\u4e8c\u53e3\u300d\u304c\u6700\u5f37\u306a\u306e\u306f\u3001\u5b9f\u306f\u5fc3\u7406\u6226\u8aac<\/h2>\n\n\u3053\u3053\u307e\u3067\u8003\u3048\u308b\u3068\u3001\u4eca\u56de\u306e\u8aac\u306b\u306f\u3082\u3046\u4e00\u6bb5\u9762\u767d\u3044\u5074\u9762\u304c\u3042\u308b\u3002\n<\/p>\n\n\u98df\u3079\u7269\u305d\u306e\u3082\u306e\u3088\u308a\u3001\u300c\u7a7a\u8179\u554f\u984c\u304c\u89e3\u6c7a\u3057\u305f\u300d\u3068\u3044\u3046\u5b89\u5fc3\u611f\u304c\u91cd\u8981\u306a\u306e\u3067\u306f\u306a\u3044\u304b\u3002<\/strong>\n<\/p>\n\n\u300c\u8179\u6e1b\u3063\u3066\u308b\u3051\u3069\u6211\u6162\u3057\u3066\u5bdd\u306a\u304d\u3083\u300d\n<\/p>\n\n\u3068\u3044\u3046\u72b6\u614b\u3067\u306f\u3001\n<\/p>\n\n\u7a7a\u8179 VS \u7761\u7720<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u8b0e\u306e\u5bfe\u7acb\u69cb\u9020\u304c\u751f\u307e\u308c\u308b\u3002\n<\/p>\n\n\u3068\u3053\u308d\u304c\u5c11\u91cf\u98df\u3079\u3066\u3001\n<\/p>\n\n\u300c\u3088\u3057\u3001\u3053\u308c\u3067\u5927\u4e08\u592b\u300d\n<\/p>\n\n\u3068\u306a\u308c\u3070\u3001\u98df\u3078\u306e\u6ce8\u610f\u3092\u5207\u308a\u4e0a\u3052\u3089\u308c\u308b\u3002\n<\/p>\n\n\u3064\u307e\u308a\u3001\n<\/p>\n\n\u4e00\u53e3\u4e8c\u53e3\uff1d\u6804\u990a\u88dc\u7d66\u3068\u3044\u3046\u3088\u308a\u300c\u7a7a\u8179\u554f\u984c\u3092\u9589\u3058\u308b\u5100\u5f0f\u300d<\/strong>\n<\/p>\n\n\u3068\u3057\u3066\u6a5f\u80fd\u3057\u3066\u3044\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>10. \u3057\u304b\u3057\u300c\u98df\u3079\u308c\u3070\u5fc5\u305a\u7720\u308c\u308b\u300d\u3067\u306f\u306a\u3044<\/h2>\n\n\u3053\u3053\u306f\u65ad\u8a00\u7981\u6b62\u3067\u3042\u308b\u3002\n<\/p>\n\n\u7761\u7720\u306e\u554f\u984c\u306b\u306f\u8907\u6570\u306e\u539f\u56e0\u304c\u3042\u308a\u3001\u591c\u98df\u306f\u4e0d\u7720\u306e\u4e07\u80fd\u85ac\u3067\u306f\u306a\u3044\u3002 \nSleep Foundation\u3082\u3001\u7279\u5b9a\u306e\u98df\u54c1\u3084\u98df\u4e8b\u304c\u4e0d\u7720\u3092\u6cbb\u3059\u3068\u65ad\u5b9a\u3067\u304d\u308b\u307b\u3069\u306e\u660e\u78ba\u306a\u8a3c\u62e0\u306f\u306a\u3044\u3068\u3057\u3066\u3044\u308b\u3002\n<\/p>\n\n\u3055\u3089\u306b\u3001\n<\/p>\n<ul>\n<li>\u80c3\u98df\u9053\u9006\u6d41\u304c\u8d77\u3053\u308a\u3084\u3059\u3044<\/li>\n<li>\u5927\u91cf\u306b\u98df\u3079\u3066\u3057\u307e\u3046<\/li>\n<li>\u30ab\u30d5\u30a7\u30a4\u30f3\u5165\u308a\u98df\u54c1\u3092\u9078\u3076<\/li>\n<li>\u7518\u3044\u3082\u306e\u3092\u5ef6\u3005\u3068\u98df\u3079\u308b<\/li>\n<li>\u591c\u98df\u304c\u6bce\u65e5\u306e\u7fd2\u6163\u306b\u306a\u3063\u3066\u3044\u308b<\/li>\n<\/ul>\n\n\u5834\u5408\u306f\u3001\u3080\u3057\u308d\u7761\u7720\u3084\u751f\u6d3b\u30ea\u30ba\u30e0\u306b\u60aa\u5f71\u97ff\u3092\u53ca\u307c\u3059\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>11. \u6700\u7d42\u5224\u5b9a<\/h2>\n<table border=\"1\" cellpadding=\"10\">\n<tr>\n<th>\u691c\u8a3c\u9805\u76ee<\/th>\n<th>\u5224\u5b9a<\/th>\n<\/tr>\n<tr>\n<td>\u7a7a\u8179\u304c\u5bdd\u4ed8\u304d\u3092\u90aa\u9b54\u3059\u308b\u3053\u3068\u306f\u3042\u308b\u304b<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u7a7a\u8179\u6642\u306b\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u3092\u98df\u3079\u308b\u306e\u306f\u5408\u7406\u7684\u304b<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u5927\u91cf\u306b\u98df\u3079\u308b\u5fc5\u8981\u304c\u3042\u308b\u304b<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<tr>\n<td>\u4e00\u53e3\u4e8c\u53e3\u7a0b\u5ea6\u3067\u7a7a\u8179\u611f\u3092\u89e3\u9664\u3059\u308b\u767a\u60f3<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u7279\u5b9a\u306e\u98df\u54c1\u306a\u3089\u78ba\u5b9f\u306b\u7720\u308c\u308b\u304b<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<tr>\n<td>\u591c\u98df\u3092\u7fd2\u6163\u5316\u3059\u308c\u3070\u3059\u308b\u307b\u3069\u826f\u3044\u304b<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<\/table>\n<h2>\u7d50\u8ad6\uff1a\u300c\u7a7a\u8179\u3092\u5012\u3059\u305f\u3081\u306e\u6700\u5c0f\u5175\u529b\u6295\u5165\u300d\u306f\u304b\u306a\u308a\u30a2\u30ea<\/h2>\n\n\u300c\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u306a\u3089\u3001\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3079\u3066\u5bdd\u308b\u300d<\/strong>\u3068\u3044\u3046\u8aac\u306f\u3001\u304b\u306a\u308a\u7b4b\u304c\u901a\u3063\u3066\u3044\u308b\u3002\n<\/p>\n\n\u305f\u3060\u3057\u3001\u305d\u306e\u672c\u8cea\u306f\u3001\n<\/p>\n\n\u300c\u5bdd\u308b\u524d\u306b\u98df\u3079\u308b\u3068\u7720\u308c\u308b\u300d<\/strong>\n<\/p>\n\n\u3067\u306f\u306a\u3044\u3002\n<\/p>\n\n\u300c\u7a7a\u8179\u304c\u7761\u7720\u3092\u90aa\u9b54\u3057\u3066\u3044\u308b\u306a\u3089\u3001\u5c11\u91cf\u306e\u8efd\u98df\u3067\u305d\u306e\u59a8\u5bb3\u8981\u56e0\u3092\u89e3\u9664\u3059\u308b\u300d<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u8a71\u3067\u3042\u308b\u3002\n<\/p>\n\nHarvard Health\u3082\u3001\u7a7a\u8179\u306e\u307e\u307e\u5bdd\u308b\u5fc5\u8981\u306f\u306a\u304f\u3001\u7a7a\u8179\u6642\u306b\u306f\u5c0f\u3055\u304f\u5065\u5eb7\u7684\u306a\u30b9\u30ca\u30c3\u30af\u3092\u9078\u3076\u3068\u3044\u3046\u8003\u3048\u65b9\u3092\u793a\u3057\u3066\u3044\u308b\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u30c9\u30af\u30bf\u30fc\u30c1\u30e3\u30c3\u30d4\u30fc\u5f0f\u5224\u5b9a\u306f\u2015\u2015\n<\/p>\n\n\u3010\u5224\u5b9a\uff1a\u307b\u307c\u52dd\u3061\u3011<\/strong>\n<\/p>\n\n\u305f\u3060\u3057\u6761\u4ef6\u4ed8\u304d\u3002\n<\/p>\n\n\u300c\u4e00\u53e3\u4e8c\u53e3\u98df\u3063\u3066\u5bdd\u308b\u300d<\/strong>\u306f\u25cb \n\u300c\u4e00\u53e3\u4e8c\u53e3\u306e\u3064\u3082\u308a\u3067\u6df1\u591c\u98ef\u3092\u59cb\u3081\u308b\u300d<\/strong>\u306f\u00d7\n<\/p>\n\n\u3064\u307e\u308a\u6700\u5f37\u306a\u306e\u306f\u591c\u98df\u3067\u306f\u306a\u304f\u300c\u7a7a\u8179\u89e3\u9664\u300d<\/strong>\u3002\n<\/p>\n\n\u8179\u6e1b\u3063\u3066\u7720\u308c\u306a\u3044 \u2192 \u5c11\u91cf\u3060\u3051\u88dc\u7d66 \u2192 \u30b9\u30de\u30db\u3092\u9589\u3058\u308b \u2192 \u90e8\u5c4b\u3092\u6697\u304f\u3059\u308b \u2192 \u518d\u3073\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u3002<\/strong>\n<\/p>\n\n\u3053\u308c\u306a\u3089\u300c\u6211\u6162\u3053\u305d\u6b63\u7fa9\u300d\u3068\u3044\u3046\u8b0e\u306e\u7cbe\u795e\u8ad6\u3088\u308a\u3001\u3088\u307b\u3069\u5408\u7406\u7684\u306a\u653b\u7565\u6cd5\u3068\u8a00\u3048\u308b\u3060\u308d\u3046\u3002\n<\/p>\n<\/article>\n<\/body> \n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"\u4ee5\u4e0b\u3001\u300c\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u306a\u3089\u3001\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3079\u3066\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u300d\u8aac\u3092\u3001\u7761\u7720\u885b\u751f\u30fb\u751f\u7406\u5b66\u30fb\u5b9f\u8df5\u6027\u306e3\u65b9\u5411\u304b\u3089\u691c\u8a3c\u3057\u307e\u3059\u3002 \u3010\u5fb9\u5e95\u691c\u8a3c\u3011\u7a7a\u8179\u3067\u5bdd\u308c\u306a\u3044\u6642\u306f\u4e00\u53e3\u4e8c\u53e3\u98df\u3048\u3070\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u308b\u8aac \u3010\u5fb9\u5e95\u691c\u8a3c\u3011\u7a7a\u8179\u3067\u5bdd\u308c\u306a\u3044 … <a title=\"\" class=\"read-more\" href=\"https:\/\/bencarboo.com\/?p=2314\" aria-label=\" 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{"id":2314,"date":"2026-09-04T00:26:06","date_gmt":"2026-09-03T15:26:06","guid":{"rendered":"https:\/\/bencarboo.com\/?p=2314"},"modified":"2026-09-04T00:26:08","modified_gmt":"2026-09-03T15:26:08","slug":"2314","status":"publish","type":"post","link":"https:\/\/bencarboo.com\/?p=2314","title":{"rendered":""},"content":{"rendered":"

\u4ee5\u4e0b\u3001\u300c\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u306a\u3089\u3001\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3079\u3066\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u300d\u8aac\u3092\u3001\u7761\u7720\u885b\u751f\u30fb\u751f\u7406\u5b66\u30fb\u5b9f\u8df5\u6027\u306e3\u65b9\u5411\u304b\u3089\u691c\u8a3c\u3057\u307e\u3059\u3002<\/p>\n

\n
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\n\u3010\u5fb9\u5e95\u691c\u8a3c\u3011\u7a7a\u8179\u3067\u5bdd\u308c\u306a\u3044\u6642\u306f\u4e00\u53e3\u4e8c\u53e3\u98df\u3048\u3070\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u308b\u8aac<\/title> \n<meta name=\"description\" content=\"\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u591c\u3001\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3079\u308c\u3070\u7720\u308c\u308b\u306e\u304b\uff1f \u5c0f\u3055\u306a\u591c\u98df\u3068\u7761\u7720\u306e\u95a2\u4fc2\u3092\u3001\u7761\u7720\u885b\u751f\u30fb\u751f\u7406\u5b66\u30fb\u5b9f\u8df5\u9762\u304b\u3089\u5fb9\u5e95\u691c\u8a3c\u3057\u307e\u3059\u3002\"> 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\n\u300c\u2026\u2026\u4e00\u53e3\u3060\u3051\u98df\u3079\u3066\u307f\u308b\u304b\u300d<\/p>\n\n\u3053\u306e\u201c\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3063\u3066\u5bdd\u308b\u201d\u4f5c\u6226<\/strong>\u3001\u4e00\u898b\u3059\u308b\u3068\u591c\u98df\u3092\u6b63\u5f53\u5316\u3059\u308b\u305f\u3081\u306e\u30aa\u30bf\u30af\u7406\u8ad6\u306b\u898b\u3048\u308b\u3002\n<\/p>\n\n\u3068\u3053\u308d\u304c\u3001\u5b9f\u969b\u306b\u306f\u300c\u7a7a\u8179\u305d\u306e\u3082\u306e\u304c\u7720\u308a\u3092\u59a8\u3052\u3066\u3044\u308b\u306a\u3089\u3001\u5c11\u91cf\u306e\u8efd\u98df\u3067\u7a7a\u8179\u611f\u3092\u89e3\u9664\u3059\u308b\u300d\u3068\u3044\u3046\u8003\u3048\u65b9\u306b\u306f\u4e00\u5b9a\u306e\u5408\u7406\u6027\u304c\u3042\u308b\u3002 \nHarvard Health\u3082\u3001\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u5834\u5408\u306b\u306f\u3001\u5927\u304d\u306a\u98df\u4e8b\u3067\u306f\u306a\u304f\u5c0f\u3055\u304f\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u3092\u9078\u3076\u3068\u3044\u3046\u8003\u3048\u65b9\u3092\u7d39\u4ecb\u3057\u3066\u3044\u308b\u3002\n<\/p>\n<hr>\n<h2>1. \u305d\u3082\u305d\u3082\u300c\u7a7a\u8179\uff1d\u7720\u308c\u306a\u3044\u300d\u306f\u3042\u308a\u5f97\u308b\u306e\u304b\uff1f<\/h2>\n\n\u666e\u901a\u306b\u3042\u308a\u5f97\u308b\u3002<\/strong>\n<\/p>\n\n\u7761\u7720\u306f\u300c\u5e03\u56e3\u306b\u5165\u308c\u3070\u5f37\u5236\u7684\u306b\u767a\u52d5\u3059\u308b\u30a4\u30d9\u30f3\u30c8\u300d\u3067\u306f\u306a\u3044\u3002 \n\u7a7a\u8179\u3001\u30b9\u30c8\u30ec\u30b9\u3001\u6691\u3055\u3001\u5bd2\u3055\u3001\u30ab\u30d5\u30a7\u30a4\u30f3\u3001\u30b9\u30de\u30db\u306a\u3069\u3001\u899a\u9192\u3092\u7dad\u6301\u3059\u308b\u8981\u56e0\u304c\u6b8b\u3063\u3066\u3044\u308c\u3070\u5bdd\u4ed8\u304d\u306b\u304f\u304f\u306a\u308b\u3002\n<\/p>\n\n\u7279\u306b\u8179\u304c\u6e1b\u3063\u3066\u3044\u308b\u3068\u3001\n<\/p>\n<ul>\n<li>\u80c3\u304c\u30b0\u30fc\u30b0\u30fc\u9cf4\u308b<\/li>\n<li>\u7a7a\u8179\u611f\u306b\u610f\u8b58\u304c\u5411\u304f<\/li>\n<li>\u300c\u8179\u6e1b\u3063\u305f\u306a\u2026\u2026\u300d\u3068\u8003\u3048\u7d9a\u3051\u308b<\/li>\n<li>\u98df\u3079\u7269\u306e\u3053\u3068\u3092\u60f3\u50cf\u3059\u308b<\/li>\n<li>\u300c\u660e\u65e5\u307e\u3067\u4f55\u3082\u98df\u3048\u306a\u3044\u300d\u3068\u3044\u3046\u5999\u306a\u5371\u6a5f\u611f\u304c\u51fa\u308b<\/li>\n<\/ul>\n\n\u3068\u3044\u3046\u7761\u7720\u3068\u306f\u7121\u95a2\u4fc2\u306a\u601d\u8003\u30eb\u30fc\u30d7<\/strong>\u304c\u767a\u751f\u3059\u308b\u3053\u3068\u304c\u3042\u308b\u3002\n<\/p>\n\n\u3064\u307e\u308a\u554f\u984c\u306f\u5fc5\u305a\u3057\u3082\u300c\u6804\u990a\u4e0d\u8db3\u300d\u305d\u306e\u3082\u306e\u3067\u306f\u306a\u304f\u3001 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\n\u3067\u306f\u306a\u304f \n\u7a7a\u8179 \u2192 \u5c11\u91cf\u88dc\u7d66 \u2192 \u7a7a\u8179\u611f\u89e3\u9664 \u2192 \u5c31\u5bdd<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u30eb\u30fc\u30c8\u306a\u3089\u7406\u5c48\u304c\u901a\u308b\u3002\n<\/p>\n\n\u300c\u4e00\u53e3\u4e8c\u53e3\u300d\u3068\u3044\u3046\u8868\u73fe\u306f\u533b\u5b66\u7684\u306a\u6c7a\u307e\u3063\u305f\u91cf\u3067\u306f\u306a\u3044\u304c\u3001\u767a\u60f3\u3068\u3057\u3066\u306f\u201c\u6e80\u8179\u3092\u76ee\u6307\u3055\u305a\u3001\u7a7a\u8179\u306b\u3088\u308b\u899a\u9192\u3060\u3051\u3092\u89e3\u9664\u3059\u308b\u201d<\/strong>\u3068\u3044\u3046\u610f\u5473\u3067\u304b\u306a\u308a\u512a\u79c0\u3067\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>3. \u300c\u5bdd\u308b\u524d\u306b\u98df\u3063\u305f\u3089\u592a\u308b\u300d\u306f\u3069\u3053\u307e\u3067\u672c\u5f53\u304b\uff1f<\/h2>\n\n\u3053\u3053\u306f\u5c11\u3057\u6ce8\u610f\u304c\u5fc5\u8981\u3060\u3002\n<\/p>\n\n\u300c\u591c\u306b\u98df\u3079\u308b\uff1d\u5373\u592a\u308b\u300d\u3068\u3044\u3046\u5358\u7d14\u306a\u8a71\u3067\u306f\u306a\u3044\u3002\n<\/p>\n\n\u6700\u7d42\u7684\u306b\u306f\u3001\n<\/p>\n\n\u4e00\u65e5\u306e\u7dcf\u6442\u53d6\u30a8\u30cd\u30eb\u30ae\u30fc<\/strong>\n<\/p>\n\n\u306a\u3069\u3082\u91cd\u8981\u306b\u306a\u308b\u3002\n<\/p>\n\n\u4e00\u65b9\u3067\u3001\u5c31\u5bdd\u76f4\u524d\u306b\u5927\u91cf\u306e\u30ab\u30ed\u30ea\u30fc\u3092\u6295\u5165\u3059\u308b\u7fd2\u6163\u304c\u826f\u3044\u3068\u306f\u8a00\u3048\u306a\u3044\u3002 \n\u7279\u306b\u9ad8\u8102\u80aa\u30fb\u9ad8\u30ab\u30ed\u30ea\u30fc\u306e\u98df\u4e8b\u306f\u3001\u6d88\u5316\u5668\u75c7\u72b6\u3084\u7761\u7720\u306e\u8cea\u3092\u60aa\u5316\u3055\u305b\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u3001\n<\/p>\n<table border=\"1\" cellpadding=\"8\">\n<tr>\n<th>\u884c\u52d5<\/th>\n<th>\u8a55\u4fa1<\/th>\n<\/tr>\n<tr>\n<td>\u7a7a\u8179\u3092\u6211\u6162\u3057\u3066\u7720\u308c\u306a\u3044<\/td>\n<td>\u25b3<\/td>\n<\/tr>\n<tr>\n<td>\u4e00\u53e3\u4e8c\u53e3\u306e\u8efd\u98df<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u3067\u7a7a\u8179\u611f\u3092\u89e3\u9664<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u591c\u98df\u3068\u3057\u3066\u30e9\u30fc\u30e1\u30f3\u4e00\u676f<\/td>\n<td>\u25b3\uff5e\u00d7<\/td>\n<\/tr>\n<tr>\n<td>\u5bdd\u308b\u524d\u306b\u30c9\u30ab\u98df\u3044<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<\/table>\n\n\u3068\u3044\u3046\u6574\u7406\u304c\u59a5\u5f53\u3060\u308d\u3046\u3002\n<\/p>\n<hr>\n<h2>4. \u300c\u4e00\u53e3\u4e8c\u53e3\u4f5c\u6226\u300d\u306b\u5411\u3044\u3066\u3044\u308b\u98df\u3079\u7269<\/h2>\n\n\u30dd\u30a4\u30f3\u30c8\u306f\u5c11\u91cf\u30fb\u6d88\u5316\u3057\u3084\u3059\u3044\u30fb\u523a\u6fc0\u304c\u5c11\u306a\u3044<\/strong>\u3053\u3068\u3002\n<\/p>\n\n\u5019\u88dc\u3068\u3057\u3066\u306f\u3001\n<\/p>\n<ul>\n<li>\u30d0\u30ca\u30ca\u3092\u5c11\u91cf<\/li>\n<li>\u30e8\u30fc\u30b0\u30eb\u30c8\u3092\u6570\u53e3<\/li>\n<li>\u725b\u4e73\u3092\u5c11\u91cf<\/li>\n<li>\u679c\u7269\u3092\u5c11\u91cf<\/li>\n<li>\u30af\u30e9\u30c3\u30ab\u30fc\u306a\u3069\u3092\u5c11\u91cf<\/li>\n<li>\u30ca\u30c3\u30c4\u3092\u5c11\u91cf<\/li>\n<\/ul>\n\n\u306a\u3069\u304c\u8003\u3048\u3089\u308c\u308b\u3002 \nSleep Foundation\u3082\u3001\u679c\u7269\u3001\u30ca\u30c3\u30c4\u3001\u30e8\u30fc\u30b0\u30eb\u30c8\u306a\u3069\u3092\u5c31\u5bdd\u524d\u306e\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u306e\u5019\u88dc\u3068\u3057\u3066\u6319\u3052\u3066\u3044\u308b\u3002\n<\/p>\n\n\u305f\u3060\u3057\u300c\u7720\u308c\u308b\u98df\u3079\u7269\u300d\u304c\u4e07\u4eba\u306b\u52b9\u304f\u308f\u3051\u3067\u306f\u306a\u3044<\/strong>\u3002 \n\u98df\u4e8b\u3068\u7761\u7720\u306e\u7814\u7a76\u306f\u307e\u3060\u8907\u96d1\u3067\u3001\u7279\u5b9a\u306e\u98df\u54c1\u3092\u98df\u3079\u308c\u3070\u78ba\u5b9f\u306b\u7720\u308c\u308b\u3068\u3044\u3046\u307b\u3069\u5358\u7d14\u3067\u306f\u306a\u3044\u3002\n<\/p>\n<hr>\n<h2>5. \u3080\u3057\u308d\u300c\u98df\u3079\u308b\u91cf\u300d\u304c\u6700\u5927\u306e\u7f60<\/h2>\n\n\u3053\u306e\u4f5c\u6226\u6700\u5927\u306e\u6575\u3001\u305d\u308c\u304c\u3001\n<\/p>\n\n\u300c\u4e00\u53e3\u3060\u3051\u306e\u3064\u3082\u308a\u3060\u3063\u305f\u306e\u306b\u2026\u2026\u300d<\/strong>\n<\/p>\n\n\u3067\u3042\u308b\u3002\n<\/p>\n\n\u4e00\u53e3 \n\u2193 \n\u3082\u3046\u4e00\u53e3 \n\u2193 \n\u300c\u305b\u3063\u304b\u304f\u3060\u3057\u300d \n\u2193 \n\u304a\u83d3\u5b50\u958b\u5c01 \n\u2193 \n\u300c\u307e\u3060\u7720\u304f\u306a\u3044\u300d \n\u2193 \n\u30ab\u30c3\u30d7\u9eba \n\u2193 \n\u6df1\u591c2\u6642\u3001\u5b8c\u5168\u899a\u9192<\/strong>\n<\/p>\n\n\u3053\u308c\u3067\u306f\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u3067\u306f\u306a\u304f\u591c\u98dfRTA<\/strong>\u306b\u306a\u3063\u3066\u3057\u307e\u3046\u3002\n<\/p>\n\n\u7279\u306b\u8102\u3063\u3053\u3044\u3082\u306e\u3001\u5927\u91cf\u306e\u98df\u4e8b\u3001\u523a\u6fc0\u306e\u5f37\u3044\u3082\u306e\u306a\u3069\u306f\u3001\u80c3\u8178\u306e\u4e0d\u5feb\u611f\u3084\u9006\u6d41\u306a\u3069\u306b\u3088\u3063\u3066\u7761\u7720\u3092\u90aa\u9b54\u3059\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>6. \u300c\u7a7a\u8179\u89e3\u9664\u300d\u304c\u76ee\u7684\u306a\u3089\u3001\u6e80\u8179\u306b\u306a\u308b\u5fc5\u8981\u306f\u306a\u3044<\/h2>\n\n\u3053\u3053\u3067\u4eca\u56de\u306e\u8aac\u3092\u3082\u3046\u4e00\u5ea6\u6574\u7406\u3059\u308b\u3002\n<\/p>\n\n\u76ee\u7684\uff1a<\/strong>\u8179\u3044\u3063\u3071\u3044\u306b\u306a\u308b\u3053\u3068\u3067\u306f\u306a\u3044\u3002\n<\/p>\n\n\u76ee\u7684\uff1a<\/strong>\u300c\u8179\u6e1b\u3063\u305f\u300d\u3068\u3044\u3046\u7761\u7720\u59a8\u5bb3\u3092\u5f31\u3081\u308b\u3053\u3068\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u3001\n<\/p>\n\n\u5fc5\u8981\u6700\u5c0f\u9650\u306e\u88dc\u7d66<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u767a\u60f3\u306b\u306a\u308b\u3002\n<\/p>\n\n\u3053\u308c\u306f\u304b\u306a\u308a\u5408\u7406\u7684\u3060\u3002\n<\/p>\n\n\u5b9f\u969b\u3001Sleep Foundation\u3082\u300c\u7a7a\u8179\u3067\u5bdd\u3088\u3046\u3068\u3057\u3066\u3044\u308b\u5834\u5408\u306b\u306f\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u304c\u5f79\u7acb\u3064\u3053\u3068\u304c\u3042\u308b\u300d\u3068\u3057\u3066\u3044\u308b\u3002\n<\/p>\n<hr>\n<h2>7. \u305f\u3060\u3057\u300c\u672c\u5f53\u306b\u7a7a\u8179\u306a\u306e\u304b\uff1f\u300d\u554f\u984c<\/h2>\n\n\u3053\u3053\u3082\u91cd\u8981\u3067\u3042\u308b\u3002\n<\/p>\n\n\u300c\u8179\u6e1b\u3063\u305f\u304b\u3089\u98df\u3079\u3088\u3046\u300d\u3068\u601d\u3063\u3066\u3044\u3066\u3082\u3001\u5b9f\u969b\u306b\u306f\u6687\u30fb\u30b9\u30c8\u30ec\u30b9\u30fb\u7fd2\u6163\u30fb\u9000\u5c48<\/strong>\u306b\u3088\u308b\u98df\u6b32\u3068\u3044\u3046\u5834\u5408\u3082\u3042\u308b\u3002 \nHarvard Health\u3082\u3001\u591c\u306e\u9593\u98df\u304c\u672c\u5f53\u306e\u7a7a\u8179\u3067\u306f\u306a\u304f\u3001\u9000\u5c48\u3084\u4e0d\u5b89\u306b\u3088\u308b\u5834\u5408\u304c\u3042\u308b\u3068\u6307\u6458\u3057\u3066\u3044\u308b\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u3001\n<\/p>\n\n\u300c\u80c3\u304c\u7a7a\u3063\u307d\u3067\u3064\u3089\u3044\u300d<\/strong>\n<\/p>\n\n\u306e\u304b\u3001\n<\/p>\n\n\u300c\u306a\u3093\u3068\u306a\u304f\u53e3\u5bc2\u3057\u3044\u300d<\/strong>\n<\/p>\n\n\u306e\u304b\u3092\u5206\u3051\u308b\u5fc5\u8981\u304c\u3042\u308b\u3002\n<\/p>\n\n\u524d\u8005\u306a\u3089\u8efd\u98df\u4f5c\u6226\u3002 \n\u5f8c\u8005\u306a\u3089\u6c34\u5206\u3092\u53d6\u308b\u3001\u7167\u660e\u3092\u843d\u3068\u3059\u3001\u30b9\u30de\u30db\u3092\u3084\u3081\u308b\u306a\u3069\u3001\u5225\u306e\u624b\u6bb5\u306e\u307b\u3046\u304c\u9069\u5207\u306a\u5834\u5408\u3082\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>8. \u5b9f\u8df5\u7248\u300c\u4e00\u53e3\u4e8c\u53e3\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u300d<\/h2>\n<h3>STEP 1\uff1a\u672c\u5f53\u306b\u7a7a\u8179\u304b\u78ba\u8a8d<\/h3>\n\n\u300c\u8179\u6e1b\u3063\u305f\u300d\u3068\u3044\u3046\u611f\u899a\u304c\u660e\u78ba\u306a\u3089\u6b21\u3078\u3002\n<\/p>\n<h3>STEP 2\uff1a\u5c11\u91cf\u3060\u3051\u7528\u610f\u3059\u308b<\/h3>\n\n\u6700\u521d\u304b\u3089\u5927\u91cf\u306b\u6301\u3063\u3066\u3053\u306a\u3044\u3002<\/strong>\n<\/p>\n\n\u3053\u308c\u304c\u91cd\u8981\u3002\n<\/p>\n<h3>STEP 3\uff1a\u3086\u3063\u304f\u308a\u98df\u3079\u308b<\/h3>\n\n\u300c\u65e9\u304f\u5bdd\u305f\u3044\u304b\u3089\u4e00\u6c17\u98df\u3044\u300d\u3067\u306f\u306a\u304f\u3001\u5c11\u91cf\u3092\u3086\u3063\u304f\u308a\u3002\n<\/p>\n<h3>STEP 4\uff1a\u6e80\u8179\u306b\u306a\u308b\u524d\u306b\u7d42\u4e86<\/h3>\n\n\u300c\u307e\u3060\u98df\u3048\u308b\u300d\u304f\u3089\u3044\u3067\u7d42\u308f\u308b\u3002<\/strong>\n<\/p>\n<h3>STEP 5\uff1a\u30b9\u30de\u30db\u3092\u89e6\u3089\u306a\u3044<\/h3>\n\n\u3053\u3053\u3067\u300c\u98df\u3063\u305f\u3057TikTok\u3067\u3082\u898b\u308b\u304b\u300d\u306f\u6557\u5317\u30d5\u30e9\u30b0\u3002\n<\/p>\n\n\u98df\u4e8b\u306b\u3088\u3063\u3066\u7720\u6c17\u3092\u671f\u5f85\u3057\u3066\u3044\u308b\u306e\u306b\u3001\u30b9\u30de\u30db\u3067\u8133\u3092\u899a\u9192\u3055\u305b\u3066\u3057\u307e\u3048\u3070\u672c\u672b\u8ee2\u5012\u3067\u3042\u308b\u3002 \n\u7761\u7720\u885b\u751f\u3067\u306f\u3001\u5c31\u5bdd\u524d\u306e\u96fb\u5b50\u6a5f\u5668\u5229\u7528\u3092\u907f\u3051\u308b\u3053\u3068\u3082\u63a8\u5968\u3055\u308c\u3066\u3044\u308b\u3002\n<\/p>\n<hr>\n<h2>9. \u300c\u4e00\u53e3\u4e8c\u53e3\u300d\u304c\u6700\u5f37\u306a\u306e\u306f\u3001\u5b9f\u306f\u5fc3\u7406\u6226\u8aac<\/h2>\n\n\u3053\u3053\u307e\u3067\u8003\u3048\u308b\u3068\u3001\u4eca\u56de\u306e\u8aac\u306b\u306f\u3082\u3046\u4e00\u6bb5\u9762\u767d\u3044\u5074\u9762\u304c\u3042\u308b\u3002\n<\/p>\n\n\u98df\u3079\u7269\u305d\u306e\u3082\u306e\u3088\u308a\u3001\u300c\u7a7a\u8179\u554f\u984c\u304c\u89e3\u6c7a\u3057\u305f\u300d\u3068\u3044\u3046\u5b89\u5fc3\u611f\u304c\u91cd\u8981\u306a\u306e\u3067\u306f\u306a\u3044\u304b\u3002<\/strong>\n<\/p>\n\n\u300c\u8179\u6e1b\u3063\u3066\u308b\u3051\u3069\u6211\u6162\u3057\u3066\u5bdd\u306a\u304d\u3083\u300d\n<\/p>\n\n\u3068\u3044\u3046\u72b6\u614b\u3067\u306f\u3001\n<\/p>\n\n\u7a7a\u8179 VS \u7761\u7720<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u8b0e\u306e\u5bfe\u7acb\u69cb\u9020\u304c\u751f\u307e\u308c\u308b\u3002\n<\/p>\n\n\u3068\u3053\u308d\u304c\u5c11\u91cf\u98df\u3079\u3066\u3001\n<\/p>\n\n\u300c\u3088\u3057\u3001\u3053\u308c\u3067\u5927\u4e08\u592b\u300d\n<\/p>\n\n\u3068\u306a\u308c\u3070\u3001\u98df\u3078\u306e\u6ce8\u610f\u3092\u5207\u308a\u4e0a\u3052\u3089\u308c\u308b\u3002\n<\/p>\n\n\u3064\u307e\u308a\u3001\n<\/p>\n\n\u4e00\u53e3\u4e8c\u53e3\uff1d\u6804\u990a\u88dc\u7d66\u3068\u3044\u3046\u3088\u308a\u300c\u7a7a\u8179\u554f\u984c\u3092\u9589\u3058\u308b\u5100\u5f0f\u300d<\/strong>\n<\/p>\n\n\u3068\u3057\u3066\u6a5f\u80fd\u3057\u3066\u3044\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>10. \u3057\u304b\u3057\u300c\u98df\u3079\u308c\u3070\u5fc5\u305a\u7720\u308c\u308b\u300d\u3067\u306f\u306a\u3044<\/h2>\n\n\u3053\u3053\u306f\u65ad\u8a00\u7981\u6b62\u3067\u3042\u308b\u3002\n<\/p>\n\n\u7761\u7720\u306e\u554f\u984c\u306b\u306f\u8907\u6570\u306e\u539f\u56e0\u304c\u3042\u308a\u3001\u591c\u98df\u306f\u4e0d\u7720\u306e\u4e07\u80fd\u85ac\u3067\u306f\u306a\u3044\u3002 \nSleep Foundation\u3082\u3001\u7279\u5b9a\u306e\u98df\u54c1\u3084\u98df\u4e8b\u304c\u4e0d\u7720\u3092\u6cbb\u3059\u3068\u65ad\u5b9a\u3067\u304d\u308b\u307b\u3069\u306e\u660e\u78ba\u306a\u8a3c\u62e0\u306f\u306a\u3044\u3068\u3057\u3066\u3044\u308b\u3002\n<\/p>\n\n\u3055\u3089\u306b\u3001\n<\/p>\n<ul>\n<li>\u80c3\u98df\u9053\u9006\u6d41\u304c\u8d77\u3053\u308a\u3084\u3059\u3044<\/li>\n<li>\u5927\u91cf\u306b\u98df\u3079\u3066\u3057\u307e\u3046<\/li>\n<li>\u30ab\u30d5\u30a7\u30a4\u30f3\u5165\u308a\u98df\u54c1\u3092\u9078\u3076<\/li>\n<li>\u7518\u3044\u3082\u306e\u3092\u5ef6\u3005\u3068\u98df\u3079\u308b<\/li>\n<li>\u591c\u98df\u304c\u6bce\u65e5\u306e\u7fd2\u6163\u306b\u306a\u3063\u3066\u3044\u308b<\/li>\n<\/ul>\n\n\u5834\u5408\u306f\u3001\u3080\u3057\u308d\u7761\u7720\u3084\u751f\u6d3b\u30ea\u30ba\u30e0\u306b\u60aa\u5f71\u97ff\u3092\u53ca\u307c\u3059\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002\n<\/p>\n<hr>\n<h2>11. \u6700\u7d42\u5224\u5b9a<\/h2>\n<table border=\"1\" cellpadding=\"10\">\n<tr>\n<th>\u691c\u8a3c\u9805\u76ee<\/th>\n<th>\u5224\u5b9a<\/th>\n<\/tr>\n<tr>\n<td>\u7a7a\u8179\u304c\u5bdd\u4ed8\u304d\u3092\u90aa\u9b54\u3059\u308b\u3053\u3068\u306f\u3042\u308b\u304b<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u7a7a\u8179\u6642\u306b\u8efd\u3044\u30b9\u30ca\u30c3\u30af\u3092\u98df\u3079\u308b\u306e\u306f\u5408\u7406\u7684\u304b<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u5927\u91cf\u306b\u98df\u3079\u308b\u5fc5\u8981\u304c\u3042\u308b\u304b<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<tr>\n<td>\u4e00\u53e3\u4e8c\u53e3\u7a0b\u5ea6\u3067\u7a7a\u8179\u611f\u3092\u89e3\u9664\u3059\u308b\u767a\u60f3<\/td>\n<td>\u25cb<\/td>\n<\/tr>\n<tr>\n<td>\u7279\u5b9a\u306e\u98df\u54c1\u306a\u3089\u78ba\u5b9f\u306b\u7720\u308c\u308b\u304b<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<tr>\n<td>\u591c\u98df\u3092\u7fd2\u6163\u5316\u3059\u308c\u3070\u3059\u308b\u307b\u3069\u826f\u3044\u304b<\/td>\n<td>\u00d7<\/td>\n<\/tr>\n<\/table>\n<h2>\u7d50\u8ad6\uff1a\u300c\u7a7a\u8179\u3092\u5012\u3059\u305f\u3081\u306e\u6700\u5c0f\u5175\u529b\u6295\u5165\u300d\u306f\u304b\u306a\u308a\u30a2\u30ea<\/h2>\n\n\u300c\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u306a\u3089\u3001\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3079\u3066\u5bdd\u308b\u300d<\/strong>\u3068\u3044\u3046\u8aac\u306f\u3001\u304b\u306a\u308a\u7b4b\u304c\u901a\u3063\u3066\u3044\u308b\u3002\n<\/p>\n\n\u305f\u3060\u3057\u3001\u305d\u306e\u672c\u8cea\u306f\u3001\n<\/p>\n\n\u300c\u5bdd\u308b\u524d\u306b\u98df\u3079\u308b\u3068\u7720\u308c\u308b\u300d<\/strong>\n<\/p>\n\n\u3067\u306f\u306a\u3044\u3002\n<\/p>\n\n\u300c\u7a7a\u8179\u304c\u7761\u7720\u3092\u90aa\u9b54\u3057\u3066\u3044\u308b\u306a\u3089\u3001\u5c11\u91cf\u306e\u8efd\u98df\u3067\u305d\u306e\u59a8\u5bb3\u8981\u56e0\u3092\u89e3\u9664\u3059\u308b\u300d<\/strong>\n<\/p>\n\n\u3068\u3044\u3046\u8a71\u3067\u3042\u308b\u3002\n<\/p>\n\nHarvard Health\u3082\u3001\u7a7a\u8179\u306e\u307e\u307e\u5bdd\u308b\u5fc5\u8981\u306f\u306a\u304f\u3001\u7a7a\u8179\u6642\u306b\u306f\u5c0f\u3055\u304f\u5065\u5eb7\u7684\u306a\u30b9\u30ca\u30c3\u30af\u3092\u9078\u3076\u3068\u3044\u3046\u8003\u3048\u65b9\u3092\u793a\u3057\u3066\u3044\u308b\u3002\n<\/p>\n\n\u3057\u305f\u304c\u3063\u3066\u30c9\u30af\u30bf\u30fc\u30c1\u30e3\u30c3\u30d4\u30fc\u5f0f\u5224\u5b9a\u306f\u2015\u2015\n<\/p>\n\n\u3010\u5224\u5b9a\uff1a\u307b\u307c\u52dd\u3061\u3011<\/strong>\n<\/p>\n\n\u305f\u3060\u3057\u6761\u4ef6\u4ed8\u304d\u3002\n<\/p>\n\n\u300c\u4e00\u53e3\u4e8c\u53e3\u98df\u3063\u3066\u5bdd\u308b\u300d<\/strong>\u306f\u25cb \n\u300c\u4e00\u53e3\u4e8c\u53e3\u306e\u3064\u3082\u308a\u3067\u6df1\u591c\u98ef\u3092\u59cb\u3081\u308b\u300d<\/strong>\u306f\u00d7\n<\/p>\n\n\u3064\u307e\u308a\u6700\u5f37\u306a\u306e\u306f\u591c\u98df\u3067\u306f\u306a\u304f\u300c\u7a7a\u8179\u89e3\u9664\u300d<\/strong>\u3002\n<\/p>\n\n\u8179\u6e1b\u3063\u3066\u7720\u308c\u306a\u3044 \u2192 \u5c11\u91cf\u3060\u3051\u88dc\u7d66 \u2192 \u30b9\u30de\u30db\u3092\u9589\u3058\u308b \u2192 \u90e8\u5c4b\u3092\u6697\u304f\u3059\u308b \u2192 \u518d\u3073\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u3002<\/strong>\n<\/p>\n\n\u3053\u308c\u306a\u3089\u300c\u6211\u6162\u3053\u305d\u6b63\u7fa9\u300d\u3068\u3044\u3046\u8b0e\u306e\u7cbe\u795e\u8ad6\u3088\u308a\u3001\u3088\u307b\u3069\u5408\u7406\u7684\u306a\u653b\u7565\u6cd5\u3068\u8a00\u3048\u308b\u3060\u308d\u3046\u3002\n<\/p>\n<\/article>\n<\/body> \n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"\u4ee5\u4e0b\u3001\u300c\u7a7a\u8179\u3067\u7720\u308c\u306a\u3044\u306a\u3089\u3001\u4e00\u53e3\u4e8c\u53e3\u3060\u3051\u98df\u3079\u3066\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u300d\u8aac\u3092\u3001\u7761\u7720\u885b\u751f\u30fb\u751f\u7406\u5b66\u30fb\u5b9f\u8df5\u6027\u306e3\u65b9\u5411\u304b\u3089\u691c\u8a3c\u3057\u307e\u3059\u3002 \u3010\u5fb9\u5e95\u691c\u8a3c\u3011\u7a7a\u8179\u3067\u5bdd\u308c\u306a\u3044\u6642\u306f\u4e00\u53e3\u4e8c\u53e3\u98df\u3048\u3070\u5165\u7720\u30c1\u30e3\u30ec\u30f3\u30b8\u306b\u52dd\u3064\u308b\u8aac \u3010\u5fb9\u5e95\u691c\u8a3c\u3011\u7a7a\u8179\u3067\u5bdd\u308c\u306a\u3044 … <a title=\"\" class=\"read-more\" href=\"https:\/\/bencarboo.com\/?p=2314\" aria-label=\" 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