长期失眠会削弱免疫系统,心血管问题也可能加剧。此外,代谢紊乱、认知功能下降、情绪障碍、慢性疲劳等问题也可能逐渐显现。 失眠为何会成为长期困扰?
● 心理因素:如生活压力、工作/学业压力、人际关系压力、环境变动等
● 习惯不好:睡前玩手机、看电视;睡前剧烈运动引起亢奋
● 环境不佳:光线太亮、寝具不舒服、噪音等
● 作息不好:倒班、倒时差等
● 咖啡因:下午喝了奶茶、咖啡
最好的助眠,是大脑的健身
▲Tim Gouw图片: https://www.pexels.com/zh-cn/photo/macbook-pro-52608/
正念治疗的目标是帮助个体培养对自己思维、情绪和身体感觉的觉察,以建立更健康、平衡的心理状态。它通常通过以下几个方面实现:
正念冥想:通过专注呼吸、身体感觉或其他感知方式,培养对当前体验的全面、非判断性的觉知。
认知调整:结合了认知疗法的技术,帮助个体识别和改变负面的思维和信仰,培养更积极、健康的心态。
情绪调节:学习如何以一种更有觉知的方式面对和处理情绪,而不是被情绪所控制。
应对压力:帮助个体培养应对生活压力的技能,通过正念练习改善对挑战的反应。
自我关怀:强调对自己的善待和关爱,培养内在的安全感和积极的自我形象。
有荟萃分析显示,正念冥想干预不仅可以有效改善失眠症状、提高睡眠质量,且其效果在干预后3个月依然能够得到维持。
吃点啥补补行不行?
大家在尝试这类产品的同时,如果再配合正念练习、泡澡、泡脚、香薰等其他帮助身心放松的活动,可能会有更好的效果。
14天深睡疗愈营
12月22日 20:00前报名
还可以享受早鸟价439元
▲研究显示,相比普通GABA,经过高分子修饰的GABA(红色标识)在体内的半衰期显著提高,把有效睡眠时间拉长至6小时。分析来源:Omnisolutions laboratory内部研发实验室
12月22日 20:00前报名
还可以享受早鸟价439元
参考资料
[1]中华医学会神经病学分会, and 中华医学会神经病学分会睡眠障碍学组. '中国成人失眠诊断与治疗指南(2017版).' 中华神经科杂志 51.5(2018):324-335.
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[13]杜晨晖,崔小芳,裴香萍等. 酸枣仁皂苷成分及其对神经系统作用研究. 中草药. 2019,50(5):1258-1268.
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