下载PDF文件下载PDF文件
X
这篇文章的共同创作者是 Jeremy Bartz, PhD. Jeremy Bartz博士是美国加州洛杉矶市一家私人诊所的临床心理学家。他擅长治疗抑郁症、焦虑症、强迫症、身心症、慢性疼痛、失眠、情感问题、依恋创伤和自恋虐待创伤。Bartz博士获得了杨百翰大学的咨询心理学博士学位,并在斯坦福疼痛管理总诊所完成了疼痛心理学专科培训。
本文引用了13条参考,详情参见页面底部。
这篇文章已经被读过39,444次。
每个人偶尔都会睡不着。如果你难以入睡,可以做一些简单的改变帮助自己入眠。做让自己放松的活动和改变生活方式,都能改善整体睡眠周期。
步骤
- 离开卧室做其它事情。如果你努力迫使自己入睡一段时间了还是没有成功,最好离开卧室,做一会儿其它事情。看书、听使人心情舒畅的音乐,做其它能够让自己心平气和的活动,都有助于你安然入睡。你应该让大脑将卧室和睡觉关联在一起,所以起身到客厅或屋内其它地方做一些事情,等到有睡意后再回到卧室。[4]
- 调暗灯光,不要做过于刺激的活动。如果要看书,不要选择让人欲罢不能的悬疑小说,试着读传记或没那么刺激的内容。
- 列出待办事项。如果睡不着是因为你一直想着明天要做的所有事情,不妨将它们列出来。在一张纸上写下明天要做的所有事情。不要用智能手机,因为屏幕发出的光会干扰褪黑素的产生,让你更难以入睡。解决掉这些杂念后会更容易入睡。[5]
- 用热水洗澡或泡澡。体温会在临睡前自然下降。如果你在临睡前用热水洗澡或泡澡,会导致体温暂时升高,并在你走出浴室的时候下降。这种情况与身体准备入睡时的自然过程相似,可以让身体平静下来,产生睡意。为了达到最佳效果,不妨在睡前2小时洗澡。[12]
- 购买白噪音器。如果你因为屋外的噪音或吵闹的邻居而睡不着,考虑买一台白噪音器。它能产生白噪音或让人心情舒畅的背景音,掩盖嘈杂的噪音。你也可以在手机下载白噪音应用程序。
- 服用褪黑素补充剂。身体产生褪黑素来调节睡眠觉醒周期。服用褪黑素补充剂或许能帮助你产生睡意,可以作为短期的解决方案。服用补充剂之前,一定要先问过医生或药剂师。
- 购买标注了“美国药典(USP)认证”的补充剂,这代表包装上列出的剂量和成分都是准确的。
- 10服用镁补充剂。研究显示镁或许有助于改善整体睡眠质量。[13] 你可以按照建议每日服用300-400毫克,或者稍多一点儿,以促进睡眠。[14] 但是,每天的摄入量不得超过1000毫克。向医生咨询推荐剂量,并确保你可以安全服用镁补充剂。广告
- 知道什么时候应该就医。如果做了一些改变后,还是经常失眠,一定要去看医生。许多潜在疾病都会引起失眠,需要医生检查,以排除严重的健康问题。医生或许会给你开处方药来治疗睡眠障碍。[31]广告
参考
- ↑ https://sleep.org/articles/learning-relax/
- ↑ https://sleep.org/articles/learning-relax/
- ↑ https://sleep.org/articles/learning-relax/
- ↑ https://sleep.org/articles/learning-relax/
- ↑ https://sleep.org/articles/learning-relax/
- ↑ https://sleep.org/articles/design-the-perfect-bedroom/
- ↑ https://sleep.org/articles/design-the-perfect-bedroom/
- ↑ http://www.mindful.org/the-body-scan-practice/
- ↑ http://www.mindful.org/the-body-scan-practice/
- ↑ http://www.nytimes.com/2007/09/04/health/04real.html?_r=0
- ↑ http://slumberwise.com/science/does-chamomile-tea-really-make-you-sleepy/
- ↑ http://www.health.com/health/condition-article/0,,20189095,00.html
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/23853635
- ↑ https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- ↑ https://sleep.org/articles/get-sleep-schedule/
- ↑ https://sleep.org/articles/get-sleep-schedule/
- ↑ https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
- ↑ https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
- ↑ https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
- ↑ https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
- ↑ https://www.psychologytoday.com/blog/minding-the-body/201212/foods-soothe-you-sleep
- ↑ https://sleep.org/articles/design-the-perfect-bedroom/
- ↑ https://sleep.org/articles/design-the-perfect-bedroom/
- ↑ https://sleep.org/articles/design-the-perfect-bedroom/
- ↑ https://sleep.org/articles/exercise-affects-sleep/
- ↑ https://sleep.org/articles/exercise-affects-sleep/
- ↑ https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
- ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2
这篇文章对你有帮助吗?
⚠️ Disclaimer:
Content from Wiki How 中文 language website. Text is available under the Creative Commons Attribution-Share Alike License; additional terms may apply.
Wiki How does not encourage the violation of any laws, and cannot be responsible for any violations of such laws, should you link to this domain, or use, reproduce, or republish the information contained herein.
- - A few of these subjects are frequently censored by educational, governmental, corporate, parental and other filtering schemes.
- - Some articles may contain names, images, artworks or descriptions of events that some cultures restrict access to
- - Please note: Wiki How does not give you opinion about the law, or advice about medical. If you need specific advice (for example, medical, legal, financial or risk management), please seek a professional who is licensed or knowledgeable in that area.
- - Readers should not judge the importance of topics based on their coverage on Wiki How, nor think a topic is important just because it is the subject of a Wiki article.
广告