睡眠疗法集锦，建议收藏起来

老板来碗独参汤 2023-07-06 15:49 发表于山东

暑期的你， 是否“熬最晚的夜， 起最晚的床 ” 呢？又或是出现了睡眠质量不佳等状况呢？老话说“吃得饱， 睡得好 ” ， 今天我们就为大家介绍睡眠疗法，帮助居家的您寻找绝佳的睡眠质量、以头脑清醒、精神饱满的状态去拥抱第二天的太阳。

 首先为大家对错误的助眠方法避雷，如下：

NO.1  饮酒助眠法

如今，随着失眠者日益增多，有不少人选中了“酒”。然而科学研究表明，“饮酒入眠”这种方法百害而无一益。并且经过临床观察发现，长期靠饮酒助眠的人，可出现严重危害健康的酒精中毒性精神病、神经炎及脂肪肝、肝硬化等疾患。饮酒后虽大脑的活动会被暂时抑制而加快入眠，但由于酒引起的睡眠与正常生理性睡眠完全不同。而酒后入睡大脑的活动虽受抑制，但并未真正得到休息，因此醒来后往往伴有头晕头痛乏力等不适的感觉。并且酒中的一些有害物质进入人体后，需先经肝脏解毒才能排出体外。而白天人体新陈代谢较旺盛，夜晚饮酒入睡后，代谢缓慢，肝脏解毒功能减弱，有害物质排出缓慢，易在体内蓄积导致中毒。

 NO.2  服用褪黑素法

褪黑素是重要的睡眠激素，也是调节人体昼夜节律的“遥控器”，一旦其分泌量减少，可引起昼夜节律混乱、入睡困难。因此，近期网上流传了大量服用褪黑素能来改善睡眠质量的帖子，可果真如此吗？其实不然，褪黑素是治疗睡眠时相障碍， 即生物钟紊乱的药物，而非治疗失眠的药物。据统计，约 25%有睡眠障碍的人，在服用褪黑素后睡眠状况可得到改善， 但对更多服用者来说，褪黑素并没有促眠作用。因此，胡乱用药并非明智的选择。

NO.3 运动助眠法

很多人认为， 睡前运动有助于睡眠，甚至为了加快睡眠进度，特意在睡前剧烈运动。这样做真的有用吗？其实不然，白天适量的运动会让我们的身体达到一个相对轻松的状态，然而，睡前运动会使大脑过度兴奋， 同时向大脑传递身体还处在活跃状态的信号，并不能起到助眠的效果。

1

 适量运动 

一般睡前 3 小时避免高强度运动！！！（敲黑板！！！） 可以选择每天上午或下午增加运动量，消耗身体的剩余能量，以达到健身的目的，并且白天做运动会增加人体的疲劳感，从而使夜间睡眠变得相对容易。 

2

使用助眠音

想必每个人都经历过想要入睡、却因为他人的关门声和窗外的雷雨声等噪音而难以入眠的情况吧，这个时候，助眠音就派上用场了。

通过让恒定不变的声音充满卧室的每个角落， 我们可以掩盖屋外的声音，使得睡眠环境更加舒适。目前，各大平台都对助眠音有所收录。不过，值得一提的是，并不是所有的音乐都能够助眠。助眠音是为了缓解睡眠问题，提升睡眠质量而创作，在指导思想、创作手法、音乐风 格方面都会别具一格。在音乐结构上，助眠音乐也具有明显的“平稳性 ” 特点，即作品表达 的情绪、旋律、节奏都相对平稳，不易形成“洗脑”的记忆。因此， 在挑选音乐是要尤为谨 慎，否则可能会适得其反。最后强调一点，请大家在使用助眠音帮助自己入睡时，一定要记得设置播放时长，长时间使用耳机或者暴露在高强度音量之下，会对我们的听力造成不可逆的伤害，小心一觉醒来，悔之晚矣呀！

3

合理饮食

人进入睡眠状态后，机体各部分活动节奏放慢，开始进行休息。如果临睡前吃东西，肠 胃等器官又要忙碌起来，加重了它们的负担，身体其他器官也无法得到良好的休息，不但影 响入睡， 还有损健康。因此，在睡前一小时内尽量不要进食，少喝水减少睡眠期间的如厕次 数，从而促进高质量睡眠。同时，这里给大家提供一些适量食用有益于睡眠的食物， 供大家参考：牛奶中含有两种催眠物质分别是五羟色胺和对生理功能具有调节作用的肽类，让人感到 全身舒适，有利于解除疲劳并帮助入睡。睡前喝 1 杯牛奶可催人入睡，对中老年人尤为适 合。葵花子则具有调节新陈代谢、镇静安神的作用。晚餐后嗑一些葵花子，还可以促进消化液分泌，有利于消食化滞，帮助睡眠。

写在最后，相信大家都希望拥有一个良好的睡眠质量，除了以上的调节方法和注意事项，最最重要的是保持一个良好的心情，只有心态平和， 才能够将以上的助眠方法落到实处。

Do you stay up the latest night and get up the latest bed during the summer vacation? Or is there a condition such as poor sleep quality? The old saying goes, 'Eat well, sleep well'. Today, we will introduce sleep therapy to help you at home find the best sleep quality and embrace the sun the next day with a clear and energetic mind.

Firstly, let's take a look at the wrong sleep aid methods, as follows: 

No.1 Drinking Sleep Aid Method. 

Nowadays, with the increasing number of insomnia patients, many people have chosen "alcohol". However, scientific research has shown that the method of 'drinking to sleep' is harmful and not beneficial. And through clinical observation, it is found that people who rely on drinking to help sleep for a long time may suffer from Alcohol intoxication psychosis, neuritis, fatty liver, cirrhosis and other diseases that are seriously harmful to health. Although brain activity is temporarily inhibited and sleep is accelerated after drinking alcohol, the sleep caused by alcohol is completely different from normal physiological sleep.Although the activity of the brain after falling asleep after drinking is inhibited, it does not truly rest, so waking up is often accompanied by discomfort such as dizziness, headache, and fatigue. And after some harmful substances in wine enter the human body, they need to be detoxified by the liver before being excreted from the body. During the day, the human body's metabolism is more vigorous. After drinking alcohol and falling asleep at night, the metabolism slows down, the liver's detoxification function weakens, and harmful substances are discharged slowly, which can easily accumulate in the body and lead to poisoning.

NO.2 Taking MelatoninMelatonin is an important sleep hormone and also a "remote control" for regulating human Circadian rhythm. 

Once its secretion is reduced, it can cause Circadian rhythm disorder and difficulty in falling asleep. Therefore, a lot of posts have been circulated on the Internet recently that taking Melatonin can improve the quality of sleep, but is it true? In fact, Melatonin is a drug to treat sleep phase disorder, that is, Circadian clock disorder, rather than a drug to treat insomnia. According to statistics, about 25% of people with Sleep disorder can improve their sleep status after taking Melatonin, but for more people taking Melatonin, it has no hypnotic effect. Therefore, indiscriminate medication is not a wise choice.

NO.3 Exercise assisted sleep methodMany people believe that bedtime exercise is beneficial for sleep, and even in order to accelerate sleep progress, they deliberately engage in vigorous exercise before bedtime. 

Is this really useful? In fact, moderate exercise during the day can bring our body to a relatively relaxed state. However, bedtime exercise can cause the brain to become overly excited and transmit signals to the brain that the body is still in an active state, which does not have the effect of assisting sleep.

Next, we will lead everyone to learn some correct sleep aid methods.

NO.1 Moderate exercise generally avoids high-intensity exercise 3 hours before bedtime! (Knock on the blackboard!!!) You can choose to increase the amount of exercise every morning or afternoon to consume the body's remaining energy, in order to achieve fitness goals. Moreover, doing exercise during the day can increase the body's fatigue, making it relatively easy to sleep at night.

NO.2 Using a sleep aid sound must have been a situation where everyone has experienced wanting to fall asleep but is unable to fall asleep due to noise such as the sound of someone closing the door or the thunder outside the window. At this point, sleep aid sounds come in handy. By allowing constant sound to fill every corner of the bedroom, we can conceal the sound outside and make the sleeping environment more comfortable. At present, various platforms have included sleep aids. However, it is worth mentioning that not all music can aid sleep. Sleep aids are created to alleviate sleep problems and improve sleep quality, with unique guiding principles, creative techniques, and musical styles. In terms of musical structure, sleep aid music also has a clear characteristic of "smoothness", that is, the emotions, melodies, and rhythms expressed in the work are relatively stable, making it difficult to form "brainwashing" memories. Therefore, when choosing music, one should be particularly cautious, otherwise it may backfire. Finally, it is important to remember to set the playback duration when using sleep aids to help oneself fall asleep. Prolonged use of headphones or exposure to high intensity volume can cause irreversible damage to our hearing. Be careful when waking up,It's too late to repent!

After a person enters a sleep state with a reasonable diet, the activity rhythm of various parts of the body slows down and begins to rest. If you eat before going to bed, your digestive and other organs will become busy again, increasing their burden and preventing other organs from getting a good rest, which not only affects sleep but also harms your health. Therefore, try not to eat within an hour before going to bed and drink less water to reduce the number of toilet visits during sleep, thereby promoting high-quality sleep. Meanwhile, here are some foods that are beneficial for sleep consumption in moderation for your reference: milk contains two hypnotic substances, namely serotonin and peptides that regulate physiological functions, making people feel comfortable throughout the body, helping to relieve fatigue and help them fall asleep. Drinking a glass of milk before bedtime can help people fall asleep, especially for middle-aged and elderly people. Sunflower seeds have the function of regulating metabolism and calming the nerves. Eating some sunflower seeds after dinner can also promote the secretion of digestive juices,which is beneficial for digestion and digestion, and helps with sleep. 

At the end, I believe everyone hopes to have a good sleep quality. In addition to the above adjustment methods and precautions, the most important thing is to maintain a good mood. Only with a calm mind can the above sleep assistance methods be implemented effectively.

参考文献：《治疗抑郁症新药和睡眠疗法》 浙江中医杂志 《这些助眠方法并不能让你睡得更香》 《 3 种助眠食物》

-往期回顾-