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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。

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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。

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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。

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