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更好的睡眠方式 司徒

(2021-01-05 22:34:43) 下一个

更好的睡眠方式 司徒
 
Seeto Neurology Sleep Clinic 
 
 1.固定的唤醒时间,例如早上7-7:30,差异在半小时内。
 2.在白天,将您的午睡时间限制在20分钟以内,只需闭上眼睛即可。 中午睡眠过多会导致夜间失眠。
 3. 在下午找20分钟的时间,写下您担心的5件事以及如何用纸和笔处理它们(这很重要)。 当您在晚上想到这些事情时,您对自己说:我计划在白天处理它们。 我明天用纸和笔解决。 这应该每天进行,直到不再有失眠问题为止。
 4.下午5点以后不要喝茶,咖啡或类似物品。
 5.当您晚上无法入睡时,告诉自己:放松,躺下休息一下对身体有益,您不必老是需要深睡,不必担心无法入睡,因为过度担心会适得其反。
 6.当您晚上无法入睡时,最好想想一些美丽的地方。 在您的脑海中想象您喜欢去的地方。 想象一下,将那些麻烦的想法放到气球中,然后将它们发送出去。 不要把麻烦带到床上。
 7.进行适度的运动,但是在两小时内不要运动。
 8.睡觉前,请勿将自己过份暴露于iPhone或电影等闪烁的电子设备上,因为闪光灯会影响并延迟您的睡眠。
 9.最后,请记住,每个人每天需要大约7个小时的睡眠。 这7小时是在24小时内计算得出的。 如果您白天睡觉,则晚上无法睡7个小时。 白天睡觉过多会导致夜间失眠。

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phdai 回复 悄悄话 回复 'Kwseeto' 的评论 : 谢谢,请查悄悄话.
Kwseeto 回复 悄悄话 回复 'phdai' 的评论 : 如果早上固定起床时问是7AM,一般人只需要七小时睡眠时间,所以晚上十二点准备睡觉是对的,太早睡到床上会带来入睡困难或者半夜醒来。这方法是对失眠人士的,不是每个人都需这样做。固定起床时间是最重要的。
phdai 回复 悄悄话 回复 'Kwseeto' 的评论 :
注意到您改了
睡眠指南 (2018-03-10 00:45:05)
2. 晚上12奌准备睡觉或想睡才睡
请教为什么?
phdai 回复 悄悄话 回复 'Kwseeto' 的评论 :
Great article !
Kwseeto 回复 悄悄话 Better way to sleep

From the Desk of K. William Seeto, MD

1. Have a fixed wake-up time within half an hour, such as 7-7:30 in the morning.
2. In the daytime, limit your nap time to less than 20 minutes, just close your eyes. Too much sleep at noon will cause insomnia at night.
3. Find 20 minutes in the afternoon to write down 5 things you worry about and how to deal with them with pen and paper (this is very important). When you think of these things at night, you say to yourself: I have planned to deal with them during the day. I will solve it with pen and paper tomorrow. This should be done every day until there is no more insomnia problem.
4. Do not drink tea, coffee or the like after 5 pm.
5. When you cannot sleep at night, tell yourself: just relax, lying down and taking a break is good for your body and you don't always have to sleep deeply. Don't worry too much about not being able to sleep because overthinking is counterproductive for your sleep.
6. When you can't sleep at night, it is better to think about some very beautiful places. Picture in your mind the places you love to go. Imagine putting those troublesome thoughts into a balloon and send them out. Don't bring your troubles to bed.
7. Exercise moderately but do not exercise within two hours of sleep.
8. Don't expose yourself to flashing electronic devices such as iPhone or movies too much before going to bed as light flashes will affect and delay your sleep.
9. Finally, remember that everyone needs about 7 hours of sleep a day. These 7 hours are calculated within 24 hours. If you sleep during the day, it is impossible to sleep 7 hours at night. Sleeping too much during the day will cause nighttime insomnia.
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