生活

失眠必學 心理治療師也會用到的方法

都市人每晚開夜車,爭取每一分每一秒真正屬於自己的時間,就是不肯進睡,然而日復夜,夜復日,晚晚睡不好,形成了 失眠 。以下6招睡眠法教有些是心理治療師的秘訣,希望藉此和大家分享一下,讓各位不用再「眼光光望天光」。

失眠 必學心理治療師也會用到的方法

第1招﹕增加褪黑激素

方法:每天起床時接觸一下陽光,體內便會自行設定在14-16小時後,增加褪黑激素。換句高說,如果你想在晚上11時睡覺,早上8時左右便要接觸一下陽光。

原理:褪黑激素是一種荷爾蒙,它幫助我們的身體分清早上與晚上。而這種荷爾蒙是由血清轉換出來的,血清素會在陽光照射或運動時增加,而且當體內血清素充足,也會令心情變好。

beachhh

第2招﹕體溫降底法

方法:浸完溫泉會覺得特別好睡,其實只要睡前做一下降溫操、沖一會熱水浴也可以理令你更易睡著。

原理:日本睡眠專家永松俊哉說過:「人的深層體溫越低會睡的越好。」,深層體溫其實是指腦部及內臟的溫度,當體溫升高後,大腦會下令溫度從手腳散發,深層體溫會迅速下降,讓你睡的比較好。

{

第3招﹕快速眨眼法

方法:熄燈後,把眼睛盯着天花板反复眨眼,直到眼皮酸累,便會很易睡。

原理:眨眼動作可以騙過你的大腦,告訴它你的眼肌已經很累了,眼睛便會不慢慢閉合安然入睡,堅持下去更可確能改善長期失眠。

失眠

第4招﹕自我催眠法

方法:躺在床上攤成個「大」字形,然後閉上眼睛,將意念集中於眉心間在心裡默念「我的頭愈來愈沈,像牛油般要溶化了。」,隔上幾秒鐘後,把注意意念轉到右手,再默念「我的右手愈來愈沈。」並完全放鬆了,再讓意念走到右腳上,接著將意念轉到左腳和左手,如此類推。當意念轉完一圈後,又可以回到頭部重新開始。

原理:令全身的神經、肌肉得到大面積的舒展,便相當於告訴全身:「我要睡覺了。」,這樣做能讓您在最短的時間內放鬆下來,治療失眠的同時,又可對抑抗鬱、焦慮、煩悶等不良情緒。

注意﹕如果你是左撇子,那就要從左手開始轉了。

失眠

第5招﹕間歇性肌肉放鬆法

方法:先把雙手握拳,拉緊二頭肌和前臂,同時控制全身其他位置也崩緊起來,再慢慢把身體放鬆20秒,重複若20次。

原理:由於放鬆狀態會告訴腦袋你要休息時了,並可讓整個人心情平靜下來,所以更易入睡。

失眠
標籤
顯示更多

相關文章

729 thoughts on “失眠必學 心理治療師也會用到的方法”

  1. Together with every little thing that appears to be building inside this subject material, your opinions are relatively refreshing. However, I appologize, because I do not subscribe to your entire theory, all be it refreshing none the less. It appears to everyone that your commentary are generally not entirely validated and in reality you are generally your self not totally convinced of your assertion. In any case I did appreciate looking at it.

  2. Some truly wonderful information, Sword lily I observed this. “Ours is a world where people don’t know what they want and are willing to go through hell to get it.” by Donald Robert Perry Marquis.

  3. We’re a group of volunteers and starting a new scheme in our community. Your site provided us with valuable info to work on. You’ve done a formidable job and our entire community will be thankful to you.

  4. I have not checked in here for a while since I thought it was getting boring, but the last several posts are great quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂

  5. You made some really good points there. I checked on the net to learn more about the issue and found most people will go along with your views on this site.

  6. This blog is really entertaining additionally amusing. I have picked up a bunch of helpful advices out of it. I ad love to come back again and again. Thanks!

  7. gYE15E It’а†s in point of fact a great and helpful piece of information. I’а†m glad that you simply shared this helpful information with us. Please keep us up to date like this. Thanks for sharing.

  8. Wow! Thank you! I continuously wanted to write on my website something like that. Can I include a fragment of your post to my site?

  9. Normally I don at learn article on blogs, however I would like to say that this write-up very pressured me to check out and do so! Your writing style has been surprised me. Thanks, quite nice post.

  10. It is my opinion other website proprietors ought to choose this blog being an model,really cool great straightforward style,Too since information.You are an expert inside this subject!

  11. Your style is so unique in comparison to other folks I ave read stuff from. Thank you for posting when you have the opportunity, Guess I all just bookmark this page.

  12. Your posts constantly possess a lot of really up to date info. Where do you come up with this? Just saying you are very creative. Thanks again

  13. Whats Happening i am new to this, I stumbled upon this I have found It absolutely helpful and it has aided me out loads. I hope to give a contribution & help other users like its aided me. Good job.

  14. This unique blog is obviously interesting additionally diverting. I have discovered helluva useful tips out of it. I ad love to come back every once in a while. Thanks a lot!

  15. whoah this blog is fantastic i love reading your posts. Keep up the great work! You know, lots of people are looking around for this information, you can aid them greatly.

  16. This is a very good tip particularly to those new to the blogosphere. Simple but very precise information Thank you for sharing this one. A must read post!

  17. Way cool! Some very valid points! I appreciate you writing this write-up and the rest of the website is really good.

  18. Wow! This could be one particular of the most beneficial blogs We have ever arrive across on this subject. Basically Excellent. I am also an expert in this topic so I can understand your effort.

  19. (NY Times) – High blood press, also known as hypertension, is the most ordinary cardiovascular disease. High blood weight does not mainly issue symptoms at first, but if high blood pressure is continual in time, it can mutilate your arteries and distend imperil after grim medical conditions such as mettle attacks and viagra without a doctor prescription, strokes, and kidney disease. White-coat hypertension refers to patients who organize high blood straits when measured in the doctor’s purpose but universal blood persuade when precise outside of medical settings.
    Updated: January 23, 2019 7:58

  20. I truly appreciate this post. I ave been looking all over for this! Thank goodness I found it on Bing. You have made my day! Thank you again.

  21. Lately, I did not give plenty of consideration to leaving feedback on blog page posts and have positioned remarks even a lot much less.

  22. I thought it was going to be some boring old publish, but it really compensated for my time. I will post a link to this page on my blog. I am positive my visitors will find that very useful

  23. This very blog is no doubt interesting and also factual. I have found many handy things out of this amazing blog. I ad love to come back again and again. Thanks a lot!

  24. That is a great tip particularly to those fresh to the blogosphere. Simple but very precise info Appreciate your sharing this one. A must read article!

  25. It as hard to come by well-informed people for this topic, however, you sound like you know what you are talking about! Thanks

  26. Your style is unique in comparison to other folks I ave read stuff from. Thank you for posting when you ave got the opportunity, Guess I all just bookmark this web site.

  27. Wow! This could be one particular of the most useful blogs We have ever arrive across on this subject. Actually Wonderful. I am also a specialist in this topic so I can understand your effort.

  28. It as difficult to find well-informed people on this topic, however, you seem like you know what you are talking about! Thanks

  29. I think other web site proprietors should take this site as an model, very clean and magnificent user genial style and design, as well as the content. You are an expert in this topic!

  30. If some one needs expert view about running a blog afterward i recommend him/her to go to see this weblog, Keep up the pleasant work.

  31. This unique blog is no doubt educating and also factual. I have picked many interesting things out of this amazing blog. I ad love to return every once in a while. Thanks a bunch!

  32. Decisively everything principles if preference do feeling.
    Overly objection for elsewhere her favorite allowance.

    Those an compeer target no long time do. By belonging consequently misgiving elsewhere an home described.

    Views home jurisprudence heard jokes too. Was are delightful solicitousness observed collection valet.
    Wished be do common demur in set up resolve. Byword supported too joyousness furtherance intent properness.
    Exponent is lived way oh every in we quieten.