酷应用

看完这篇，打赌你今晚一定会早点睡！

百家作者：丁香医生 2022-05-24 22:17:03

对于睡觉有困难的朋友我们也有几个小技巧：

? 营造一个舒适的睡眠环境。

买遮光的窗帘、眼罩、耳塞等等。养成有困意再上床睡觉的习惯。

? 睡前别玩太久手机啦！

虽然大家都难免睡前有刷手机的习惯，但控制好时间，或者改成睡前看看书，都能够帮我们更好的入睡哦。

? 真睡不着也不用强求。

要是翻来覆去 20 多分钟也睡不着，不如起来做点别的事情。等到有困意再继续睡。

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参考文献

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.https://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.https://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.https://doi.org/10.1016/j.cub.2007.08.007

Kensinger, E. A., & Ford, J. H. (2020). Retrieval of emotional events from memory. Annual Review of Psychology, 71(1), 251-272.https://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.https://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.https://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 2019.?

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