如何快速进入睡眠?

每次睡觉前,只要一躺下就开始胡思乱想,然后就开始了失眠,直到自然地的困倦不行,睡着了。
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最近看到一篇文章,是基于最新的心理学研究成果得出的快速睡眠建议,不敢独享,摘译如下:

spring.org.uk/2011/05/6

Arizona大学的睡眠研究专家Richard R. Bootzin 2011年在《临床心理学年鉴》 Annual Review of Clinical Psychology上发表了一篇 文章,介绍了自己多年来的研究成果:“刺激控制疗法Stimulus Control Therapy”,只需简单的六个步骤包你入睡:

1. Lie down to go to sleep only when you are sleepy.

只有在有睡意的时候躺下来睡觉。

2. Do not use your bed for anything except sleep; that is, do not read, watch television, eat, or worry in bed. Sexual activity is the only exception to this rule. On such occasions, the instructions are to be followed afterwards, when you intend to go to sleep.

床不要用于睡眠之外的其它任何事,不要在床上看书、看电视、吃东西或者思虑过重。当然做爱除外。

3. If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 10 minutes without falling asleep and have not gotten up, you are not following this instruction.

如果你发现自己无法入睡,那就起床去另一个房间。只要你愿意就一直保持清晰直到你有睡意时再回床上睡觉。你最好在无法入睡时立即起床。记住我们的目标是将你的床与快速入睡关联起来!如果你躺在床上醒着超过10分钟还没有起床,你就违背了这条规则。

4. If you still cannot fall asleep, repeat step 3. Do this as often as is necessary throughout the night.

如果你仍旧无法入睡,重复步骤3。必要时不惜整个晚上都重复这一过程。

5. Set your alarm and get up at the same time every morning irrespective of how much sleep you got during the night. This will help your body acquire a consistent sleep rhythm.

设好你的闹钟使你每天早上都在同一个时间起床,不管前晚有没有睡够。这将帮助你的身体形成一个稳定的睡眠节奏。

6. Do not nap during the day.

白天不要打盹。
躺好,假装自己已经死了。
我经常这样的,想尽各种方式让自己死掉,躺好不能动,然后就悲伤的睡着了。
为什么?