對于睡覺有困難得朋友我們也有幾個小技巧：

? 營造一個舒適得睡眠環境。

買遮光得窗簾、眼罩、耳塞等等。養成有困意再上床睡覺得習慣。

? 睡前別玩太久手機啦！

雖然大家都難免睡前有刷手機得習慣，但控制好時間，或者改成睡前看看書，都能夠幫我們更好得入睡哦。

? 真睡不著也不用強求。

要是翻來覆去 20 多分鐘也睡不著，不如起來做點別得事情。等到有困意再繼續睡。

感謝合作可能

感謝審核可能

參考文獻

Power, A. E. (2004). Muscarinic cholinergic contribution to memory consolidation: With attention to involvement of the basolateral amygdala. Current Medicinal Chemistry, 11(8), 987-996.doi.org/10.2174/0929867043455558

Walker, M. P., & van der Helm, E. (2009). Overnight therapy? the role of sleep in emotional brain processing. Psychological Bulletin, 135(5), 731-748.doi.org/10.1037/a0016570

Yoo, S., Gujar, N., Hu, P., Jolesz, F. A., & Walker, M. P. (2007). The human emotional brain without sleep — a prefrontal amygdala disconnect. Current Biology, 17(20), R877-R878.doi.org/10.1016/j.cub.2007.08.007

Kensinger, E. A., & Ford, J. H. (上年). Retrieval of emotional events from memory. Annual Review of Psychology, 71(1), 251-272.doi.org/10.1146/annurev-psych-010419-051123

Palmer, C. A., & Alfano, C. A. (2016;2017;). Sleep and emotion regulation: An organizing, integrative review. Sleep Medicine Reviews, 31, 6-16.doi.org/10.1016/j.smrv.2015.12.006

Vazquez, J., & Baghdoyan, H. A. (2001). Basal forebrain acetylcholine release during REM sleep is significantly greater than during waking. American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, 280(2), 598-601.doi.org/10.1152/ajpregu.2001.280.2.r598

University of California - Berkeley. "Stressed to the max? Deep sleep can rewire the anxious brain: A sleepless night can trigger up to a 30 percent rise in emotional stress levels, new study shows." ScienceDaily. ScienceDaily, 4 November 前年.

更多優質內容

睡眠質量好壞與是否做夢有關么？

怎么判斷自己睡眠質量得好壞？

試試在丁香醫生 App 搜索「睡眠質量」

馬上查看提高睡眠質量得問題答疑和解決辦

感謝制作

感謝：jiu | 監制：Feidi

封面圖馬路 | 插畫：馬路