評論
打印
It suppresses the deep sleep stages
和其他C&S抑制劑一樣
much like any other C&S depressant
酒精也會抑制深度睡眠
So avoiding alcohol is important
所以避免酒精也非常的重要
We have a lot of shift workers
很多三班倒的員工
who actually go home in the morning
早上回家之前
and drink alcohol to help them fall asleep
會喝點酒幫助自己入睡
or go to the bars that are open on night
或者到通宵開放的酒吧去喝酒
and then drink and go home to go to sleep
然后回家睡覺
but it really fragments your sleep terribly
但酒精會嚴重打斷你的睡眠
Tension
然后是緊張
Now this is a really important area of relaxation prior to sleep
睡前放松非常的重要
you don't want to read a murder mystery at bedtime
睡前不要讀兇殺小說
If you are like me
要是我
I never go to sleep
如果沒弄清楚誰是兇手
if I am that worried about who've done it
我肯定睡不著
I like to settle down
我喜歡靜下心來
take a warm bath, read a good book
洗個熱水澡 看本好書
have a warm glass of milk, something to help relax
喝杯熱牛奶 做些有利于放松的事情
and get that routine going to help me sleep
然后按部就班的就寢
Time in bed
準時上床睡覺
trying to sleep is a big issue
這在認知行為療法治療睡眠障礙中
with cognitive behavioral therapy in sleep
是一個很大的問題
You don't want you to associate the bed with restless sleeping
不要把床和焦躁不安聯系在一起
and tossing and turning and thinking
和翻來覆去 東想西想聯系在一起
and cogitating and catastrophizing
和冥思苦想以及妄想聯系在一起
You want to get up, go to another room
這時你應該起來 到另一個房間去
read quietly
靜靜的讀一本書
and not associate the bed with having trouble going to sleep
不要把床和無法睡覺聯系在一起
only go back to bed when you are sleepy
只有想睡覺和做好睡覺準備了
and ready to go to sleep
才到床上去
it may take a few nights
可能一開始幾個晚上都是如此
but get up, go somewhere else
但你都應該起來 到其他地方去
go back to bed when you feel sleepy
然后想睡覺的時候才回到床上去
If you are not sleeping, get up again
如果你還不想睡 那么就再起來
You will get a lot of books read
你可能讀了很多書
and then you will get sleepy the next night and go to sleep
然后第二天晚上感到很困 然后就睡著了
but it takes some work with cognitive behavioral therapy
但認知行為療法還需要做很多工作
and therapist to help you through those kinds of problems
治療師會幫助你克服這些困難的
But if you wake up early, get up, get going
如果你醒得很早 那么就應該起來
don't spend your time tossing and turning
不要在床上翻來覆去
and feeling exhausted
把自己搞得筋疲力盡
Exercise is very important for sleep
鍛煉是睡眠的另一個重要內容
