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style="text-align:center"> <h1 class="aTitle">睡不着觉怎么办?催眠治疗失眠的六种方æ³?/h1> </div> <table class="xinxi" width="100%" align="center"> <tr> <td>[日期ï¼?016-11-29]</td> <td>浏览量:100  </td> <td> 作者:Mesmer </td> </tr> </table> <div class="bdsharebuttonbox"><a href="#" class="bds_more" data-cmd="more">分享到:</a><a href="#" class="bds_qzone" data-cmd="qzone" title="分享到QQ空间">QQ空间</a><a href="#" class="bds_tsina" data-cmd="tsina" title="分享到新浪微å?>新浪微博</a><a href="#" class="bds_tqq" data-cmd="tqq" title="分享到腾讯微å?>腾讯微博</a><a href="#" class="bds_renren" data-cmd="renren" title="分享到人人网">人人ç½?/a><a href="#" class="bds_weixin" data-cmd="weixin" title="分享到微ä¿?>微信</a></div> <div id="cont_center"><p style="text-indent: 2em;">现代的人越来越懒,吃饱喝足回到家之后,就把自己往床上一扔,听音乐、看电视、刷手机、吃东西等,甚至连锻炼也可以搬到床上。床由睡觉休息的地方变成了一个多功能活动区,这样的习惯就容易养成一种在床上不用马上睡觉的潜意识,于是,就会出现即使很晚才去躺在床上也睡不着觉的现象。这也就导致了失眠的发生,而改变潜意识就需要催眠的介入,利用催眠治疗失眠效果会比其他物理方式更好ã€?/p> <p style="text-indent: 2em;"> </p> <p style="text-indent: 2em;"><img style="vertical-align: middle;" src="/images/upload2016-1116112918134623.png" alt="你有没有到了深夜而还是睁着眼睛看着天花板烦躁难眠的经历?现在你还在体验这种痛苦时刻吗?安眠药在你床头吗?千万别再吃了,药物治疗治标不治本,而催眠是从你自己忧虑的思想出发,没了烦恼事自然就会睡的香了ã€? align="middle" /></p> <p style="text-indent: 2em;"> </p> <p style="text-indent: 2em;"><strong>一、想要有一个好的睡眠,就要养成一个好习惯:真正要睡觉的时候才上床ã€?/strong>在睡觉之前把其他各种杂事都处理完毕,在躺在床上之后就不要再去做或者想其他事情了,不然一直想东西,思维一直持续活跃,肯定睡不着ã€?/p> <p style="text-indent: 2em;"><strong>二、怎么用催眠治疗失眠,拥有高质量的睡眠ï¼?/strong></p> <p style="text-indent: 2em;"><strong>(一)渐进式放松法ã€?/strong></p> <p style="text-indent: 2em;">当你上床以后,就在内心暗示自己:“我现在要开始睡觉了,我会睡得很好,睡得很熟,明å¤?点起床时,整个人精神抖擞,充满活力。然后,心里慢慢ä»?数到20,每数一个数字,进入睡眠的状态就更深一层,等数åˆ?0,我就会自然而然地睡着了ã€?rdquo;</p> <p style="text-indent: 2em;">接着你就慢慢ä»?数到20,这个办法是很有效的,一般来说,还没数到20,就睡着了ã€?/p> <p style="text-indent: 2em;"><strong>(二)下阶梯法ã€?/strong></p> <p style="text-indent: 2em;">躺到床上以后,闭上双眼,摆好合适的睡眠姿势,给自己做心理暗示:“现在,我会慢慢从楼梯走下,每走一道阶梯,我就更接近睡眠状态,等到我走到第20道阶梯时,我就会自然而然睡着了ã€?rdquo;接着就像上边说的那样,在内心想象自己慢慢走下楼梯,每走下一级,就感觉自己更放松,意识更恍惚、松柔,这样一来,很快就会睡着了ã€?/p> <p style="text-indent: 2em;"><strong>(三)自我放松法ã€?/strong></p> <p style="text-indent: 2em;">掌握一套自我放松的催眠程序,也会对睡眠大有帮助ã€?/p> <p style="text-indent: 2em;"><strong>ï¼?)去掉束缚ã€?/strong>去掉或松开紧束身体的东西,如发卡、领扣、鞋带等ã€?/p> <p style="text-indent: 2em;"><strong>ï¼?)摆好姿势ã€?/strong>以最舒服的姿势躺好或坐好,不要妨碍呼吸和各部位肌肉放松ã€?/p> <p style="text-indent: 2em;"><strong>ï¼?)体验深呼吸的感觉ã€?/strong>微闭双眼,做几次深呼吸,呼吸时体验胸部和心脏的轻松、舒适。每次深呼吸后要体验一会儿,感到轻松、舒适后再做下一次,要有节奏感ã€?/p> <p style="text-indent: 2em;"><strong>ï¼?)放松身体ã€?/strong>逐步放松身体各个部位,以自下而上的顺序放松双脚、双腿、臀部、胸部、双手、双臂、双肩、颈部、头部和面部肌肉。放松某部位肌肉时,先把意识集中到该部位,默念该部位肌肉名称并告诉自å·?ldquo;放松,再放松”,然后体验一会儿该部位放松、舒适的感觉。待体验到这种感觉后,接着放松下一部位的肌肉ã€?/p> <p style="text-indent: 2em;"><strong>ï¼?)输入催眠指令ã€?/strong></p> <p style="text-indent: 2em;">“全身肌肉非常放松、舒适,身体轻轻下沉,下æ²?hellip;…”(慢慢体验这种舒适和不想睁开眼的感觉)ã€?/p> <p style="text-indent: 2em;">“闭着眼睛的感觉舒服极了,不想睁开,不想睁开……”(体验眼睛舒适和不想睁开的感è§?ã€?/p> <p style="text-indent: 2em;">“我马上就要睡着了,就要睡着了,会睡得很踏实、很甜美、很解乏,明天早ä¸?点准时醒来,而且醒来后身体轻松、头脑清晰、心情愉å¿?hellip;…”</p> <p style="text-indent: 2em;">“ä»?数到5,我飘然进人催眠状态,明天早上7点愉快醒来,1ã€?ã€?ã€?ã€?……”</p> <p style="text-indent: 2em;">自我放松çš?strong>催眠方法</strong>大体如此,具体的催眠指令可依催眠目的灵活拟定ã€?/p> <p style="text-indent: 2em;"><strong>(四)调整心态法ã€?/strong></p> <p style="text-indent: 2em;">睡眠不是人为能够控制的活动,不能说开始就开始说停就停,它是由意识掌控的被动过程。但如果失眠还不是特别严重的时候也可以通过调整心态来安眠ã€?/p> <p style="text-indent: 2em;">有些睡不着觉的人会对这件事情感到不安和忧虑,害怕情况会越来越严重,害怕头脑得不到很好的休息会生病。但是这种过度担忧本身就是进入睡眠的一大阻碍,你越是紧张着急,越强制性地入睡,结果就会越让人失望,反而更加睡不着了。学会放松,睡前去散散步放空一下思绪,睡前泡脚或者洗澡使身体学位得到舒缓对诱导睡眠都很有帮助ã€?/p> <p style="text-indent: 2em;"><strong>(五)闭目入静法ã€?/strong></p> <p style="text-indent: 2em;">如果你觉得自己还睡不着就不要急于催促自己进入睡眠状态,你可以先微微阖上双眼,留一条窄缝隙,不是去真正地看东西,而是保持一种朦胧的状态,这种情况下,精神虽然是活跃的,但是交感神经活动已经渐渐进入了潜伏期,然后整个人体就会进入一种睡意昏沉的状态ã€?/p> <p style="text-indent: 2em;"><strong>(六)声音调节法ã€?/strong></p> <p style="text-indent: 2em;">放松身体闭眼平躺,用手掌盖住耳朵,然后将指尖朝向后脑的方向轻轻弹击后脑,聆听呼呼的响声。一直弹到手指感觉微累的为止。然后让头慢慢靠近睡枕,双手放下自然地放在身侧,安静地等待,很快便会进入睡眠ã€?/p> <p style="text-indent: 2em;">当然,也可以换一种声音,比如火车的行进、蟋蟀的啼鸣、水滴落下的声音等等有节奏性周期性的声音都可以成为诱导睡眠的媒介ã€?/p> <p 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