一天睡2,3个小时，第二天犯困，可以正常睡，第三天又夜精神了，这样搞下去，白天很疲倦。咋办啊？我不想吃药。我有运动的，以前倒床就睡的。
how does “光疗眼镜” work?
陇山陇西郡
宁静纯我心 感得事物人 写朴实清新. 闲书闲话养闲心,闲笔闲写记闲人;人生无虞懂珍惜，以沫相濡字字真。
正文
ChatGPT said:
ChatGPT
“光疗眼镜” (light therapy glasses) are devices designed to deliver specific wavelengths of light to help regulate your circadian rhythm (your internal biological clock) and address issues such as insomnia, seasonal affective disorder (SAD), jet lag, or fatigue. Here’s how they work:
1. Mechanism of Action
-
Mimics Natural Light:
These glasses emit blue or white light that mimics the intensity and wavelength of natural sunlight. This light stimulates photoreceptors in your eyes, which send signals to the brain, particularly the hypothalamus, where the circadian rhythm is controlled. -
Suppression of Melatonin:
Exposure to bright light in the morning or during the day suppresses the production of melatonin, the hormone responsible for sleep. This helps you feel more awake and alert during the day and promotes the natural onset of melatonin production later in the evening. -
Resetting the Circadian Clock:
If your sleep-wake cycle is misaligned (e.g., due to jet lag, shift work, or delayed sleep phase disorder), regular use of light therapy glasses at specific times can help shift your internal clock to a desired schedule.
2. How to Use Light Therapy Glasses
-
Timing:
- For insomnia or delayed sleep phase: Use them in the morning shortly after waking up to advance your circadian rhythm.
- For jet lag: Use them based on the local morning time of your destination to align your rhythm with the new time zone.
- For SAD or fatigue: Use them during daylight hours, especially in the early morning.
-
Duration:
Sessions typically last 20–30 minutes daily, though this varies depending on the device and individual needs. -
Consistency:
Regular use is key to achieving noticeable results. Sporadic use is less effective in resetting the circadian rhythm.
3. Common Features of Light Therapy Glasses
-
Compact and Portable:
Unlike traditional light therapy boxes, glasses are lightweight and can be worn during daily activities. -
Safe Wavelengths:
They usually avoid UV light and focus on blue-enriched or green wavelengths, which are most effective for circadian regulation. -
Adjustable Intensity:
Many devices allow users to modify light intensity based on comfort and sensitivity.
4. Benefits
- Improves Sleep:
Helps regulate melatonin production, enabling better sleep onset and quality. - Enhances Mood:
Effective for treating SAD and improving mood during darker months. - Boosts Energy:
Promotes alertness, especially in those with disrupted sleep schedules. - Convenience:
Can be used while doing other tasks, like working or reading.
5. Precautions
-
Light Sensitivity:
People with certain eye conditions (e.g., glaucoma or cataracts) or those taking photosensitizing medications should consult a doctor before use. -
Timing Mistakes:
Using the glasses at the wrong time (e.g., in the evening) can disrupt your sleep-wake cycle further. -
Gradual Adjustment:
Start with shorter sessions to avoid eye strain or headaches as you acclimate.
Would you like help choosing a specific model or guidance on incorporating it into your routine?
失眠是一种常见的问题，尤其是在生活压力较大的时候。以下是一些建议，结合“活在当下”的理念和具体的方法，希望能帮助改善睡眠问题：
心理调整
-
接受现状
失眠时，不要过度焦虑或逼迫自己入睡。正如“let it be, stay in the here and now”所说，接受失眠的状态，减少对睡眠的执念。焦虑反而会让情况更糟。 -
正念练习
- 练习深呼吸：缓慢吸气4秒、屏住呼吸7秒、缓慢呼气8秒，重复几次，帮助放松神经。
- 专注于当下：将注意力转向身边的小事，比如被子触感、空气流动。
-
避免过度反刍
- 别纠结过去的失误或担忧未来的事情。失眠时，用温柔的心态对自己说：“此刻我不需要解决任何问题，安静地休息也可以。”
行为调节
-
健康的作息习惯
- 每天尽量在固定时间起床，避免周末补觉。
- 睡前1小时避免使用手机或电脑，减少蓝光刺激。
-
适度运动
- 每天白天进行一些运动，如散步或瑜伽。
- 避免睡前3小时剧烈运动，以免让身体过于兴奋。
-
光疗设备
- 如你提到的“光疗眼镜”，确实有研究表明它对调整生物钟和改善睡眠有帮助。可以在白天使用模拟自然光的设备，帮助调节昼夜节律。
环境优化
-
卧室环境
- 保持室内凉爽、安静、昏暗，营造助眠氛围。
- 投资一个舒适的床垫和枕头。
-
芳香疗法
- 使用薰衣草或洋甘菊精油，这些有助于放松和助眠。
-
限制卧室功能
- 尽量只在卧室睡觉，不在床上看剧或工作，让大脑将卧室与睡眠联系起来。
辅助方法
-
饮食调节
- 睡前避免摄入咖啡因和高糖食品。
- 可以尝试温牛奶或蜂蜜茶，有助于放松。
-
补充剂
- 适量的褪黑素补充剂可能有助于调整睡眠，但应在医生指导下使用。
-
心理咨询或药物
- 如果失眠长期持续并严重影响生活，可以考虑求助于心理医生，接受认知行为疗法（CBT-I）或其他干预。
写给失眠中的自己
当失眠时，不妨写下焦虑的事情，把它们留在纸上，然后对自己说：“我已经尽力了，剩下的交给时间。”以一种宽容的心态看待失眠，有时候，它可能反而会自然好转。
你觉得哪种方式更符合你的习惯或状态？
**
H/t:
oubaiyin发过的热帖：
所有跟帖：
• 生活习惯没改的话，是不是更年期激素变化引起的？ -Mutsu- 
(0 bytes) (2 reads) 01/14/2025 postreply 06:52:16
• 早更完了。我也不想补雌激素，怕得癌 -oubaiyin- 
(51 bytes) (143 reads) 01/14/2025 postreply 07:05:42
• 心里有事？ -lawattaction- (0 bytes) (1 reads) 01/14/2025 postreply 07:09:35
• 从来不想事的 -oubaiyin- (0 bytes) (2 reads) 01/14/2025 postreply 07:35:36
• 按摩+想吃啥吃啥（ 别管是不是健康饮食） -lawattaction- (0 bytes) (5 reads) 01/14/2025 postreply 07:46:32
• 半夜跟着网上按摩助眠的，没用，听舒缓音乐，听电台讲经布道，都没用。 -oubaiyin- (0 bytes) (2 reads) 01/14/2025 postreply 08:02:30
• 不是自己按，LOL -lawattaction- (0 bytes) (4 reads) 01/14/2025 postreply 08:32:22
• 晚上补充些镁，可以帮助放松。 -Mutsu- (0 bytes) (2 reads) 01/14/2025 postreply 07:40:32
• 每天吃一大把坚果和蓝莓啊 -oubaiyin- (0 bytes) (4 reads) 01/14/2025 postreply 07:42:17
• 估计不够。你试试Costco有卖的一大罐的镁冲剂，一次一勺冲水喝。 -Mutsu- (0 bytes) (5 reads) 01/14/2025 postreply 09:00:26
• 有没有副作用？ -oubaiyin- (0 bytes) (1 reads) 01/14/2025 postreply 09:46:39
• 食物不适、劳心过多、劳力不足, 必有其一. -幕鼓晨钟- (0 bytes) (10 reads) 01/14/2025 postreply 07:02:00
• 食物没改变，一直固定是那些。运动量应该足够了 。总之2025要我命了。去年跟一个网友见面，她脸上青紫一大块，还有胶布。我没问啥原因，后来她中断希腊旅游，提前回去，告诉我她睡觉不好，导致头晕在家摔倒了。去希腊又摔了，也是睡眠严重不足 。 -oubaiyin- (306 bytes) (116 reads) 01/14/2025 postreply 07:40:43
• 最好审视一下食物的构成. 食物影响gut health, gut 影响 brain -幕鼓晨钟- (0 bytes) (7 reads) 01/14/2025 postreply 07:53:00
• 多晒太阳做做园艺或瑜伽，喝点lemon balm助眠茶或补充镁
我没有失眠问题，但凡上了晚上的瑜伽课睡眠就会沉一些。
冬季天短天黑后不想出门改白天练瑜伽了。
-夏阳- (155 bytes) (82 reads) 01/14/2025 postreply 07:49:00
• 以前也没失眠的，我还特不理解人怎么会睡不着 -oubaiyin- (0 bytes) (5 reads) 01/14/2025 postreply 08:00:41
• I have the same challenge, wake up many times a night. Try some Melatonine?-越挫越勇2- (25 bytes) (30 reads) 01/14/2025 postreply 15:24:32
• 凡事都有原因，自己找找。不会突然严重失眠，一定是逐渐加重的。 -AprilMei- (0 bytes) (4 reads) 01/14/2025 postreply 07:50:47
• 找不出啊，也许是我以前话说太满了。我说从来不会睡不着的。 -oubaiyin- (42 bytes) (97 reads) 01/14/2025 postreply 08:04:00
• 静下心来，想想近来生活和工作上有什么变化没有，包括人际关系。 -Shubin- (0 bytes) (3 reads) 01/14/2025 postreply 08:08:43
• 子女的牵挂和担忧？他们/她们的另一半不和你意，都会造成失眠和抑郁。 -lawattaction- (0 bytes) (3 reads) 01/14/2025 postreply 08:36:03
• 猜谜游戏？只有本人自己知道今年发生了哪些变化。 -AprilMei- (0 bytes) (6 reads) 01/14/2025 postreply 08:49:11
• 外因都没有，最大可能还得雌激素急降导致的。我今天煮了一锅黄豆，每次炒菜放几勺试试有效果不。 -oubaiyin- (81 bytes) (142 reads) 01/14/2025 postreply 09:13:46
• 更完以后激素不可能急剧下降。 -AprilMei- (0 bytes) (5 reads) 01/14/2025 postreply 09:18:49
• 一个绝招儿，早睡 -翩翩~~- (0 bytes) (25 reads) 01/14/2025 postreply 09:24:10
• 我多年固定11点睡，6点左右醒的 -oubaiyin- (0 bytes) (2 reads) 01/14/2025 postreply 09:29:31
• just let it be,stay in the here and now. no living in the
past or future, let all clingings go, including long good sleep...
-Arianagy- (75 bytes) (96 reads) 01/14/2025 postreply 10:32:53
• welcome to the club with sleeping issue -wearing1- (0 bytes) (9 reads) 01/14/2025 postreply 12:39:48
• 前不久有个人发帖 -
是个光疗眼镜，据用过的人说对睡眠好
xycheese- (60 bytes) (165 reads) 01/14/2025 postreply 13:18:08
• 试试pink noise -start2020- (0 bytes) (13 reads) 01/14/2025 postreply 15:49:13
完蛋了，2025年才开始十几天就得失眠症了
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