Mental Health (14) 心理健康（十四）—【Insomnia 失眠】︳月旦評

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Insomnia is a sleep disorder that regularly affects millions of people worldwide. In short, individuals with insomnia find it difficult to fall asleep or stay asleep. The effects can be devastating.
Insomnia commonly leads to daytime sleepiness, lethargy, and a general feeling of being unwell, both mentally and physically. Mood swings, irritability, and anxiety are common associated symptoms.

Insomnia has also been associated with a higher risk of developing chronic diseases. According to the National Sleep Foundation, 30-40 percent of American adults report that they have had symptoms of insomnia within the last 12 months, and 10-15 percent of adults claim to have chronic insomnia.

失眠(Sleep Disorder)

失眠(Sleep Disorder)的成因包括原發性及繼發性。10%至20%失眠患者屬原發性失眠，未能找出病源。其實，可能部份患者不需要睡太多時間，如長者或退休人士，生活輕鬆，所需睡眠時間相應減少，然而他們仍想睡更長時間，所以懷疑自己失眠。

繼發性的成因最常見是由身體疾病引發，如因為皮膚病而皮膚痕癢、哮喘發作、精神病如焦慮症、抑鬱症、精神衰弱、老人痴呆症、精神分裂等。又或是飲用含咖啡因、提神劑和酒精的飲料;或是環境陌生或嘈吵; 繼發性的成因包括「習慣性失眠」︰有少數人比一般人不易入睡，或比一般人睡得少些，但他們並無其他方面的不正常。這情況不是病態，一般不需要治療。

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We have spent more than 1/3 of life in sleeping, sleep quality has a direct relationship with the physiological clock. Here are six recommended ways by the psychotherapist:

• Increase melatonin
  ^{Methods: Get up and have the sunshine every day, the body will set their own in 14-16 hours, increase melatonin. To put it differently, if you want to sleep at 11 p.m., you have to get in touch with the sunshine at about 8 am.
  Principle: Melatonin is a hormone that helps our body distinguish morning and evening. And this hormone is converted from the serum, serotonin will increase when exposed to sunlight or exercise, and when the body is adequate serotonin, it will make the mood better.}

• Body temperature down method
  ^{Method: Baptist spa will feel particularly good sleep, in fact, as long as before going to bed to cool the exercise, red water bath for a while can also make you easier to fall asleep.
  Principle: Japan sleep expert Junji Junya said: "The deeper the body temperature will sleep better." Deep body temperature actually refers to the temperature of the brain and internal organs, when the body temperature increases, the brain will order the temperature emitted from the hands and feet , Deep body temperature will rapidly decline, so you sleep better.}

• Quick blink method
  ^{Method: After turning off the lights, staring at the ceiling repeatedly blinking until the eyelids get tired, it will be very easy to sleep.
  Principle: Blink action can fool your brain, tell it your eye muscle is already very tired, the eyes will not be slowly closed Enron sleep, persevere can indeed improve long-term insomnia.}

• Self hypnosis method
  ^{Method: Lying in bed spread into a 'big' shape, and then close your eyes, focus on the eyebrows mind in my heart to meditation, 'my head more and more sink, like butter to dissolve.', Every few seconds After the bell, turn your attention to your right hand and meditate on 'My right hand is getting heavier.' And relax completely, letting your thoughts go to your right foot, then turning your mind to your left foot and left hand, and so on. When the idea is completed in a circle, you can return to the head to start again.
  Principle: The whole body nerves, muscles get a large stretch, it is equivalent to tell the whole body: "I want to sleep." This will allow you to relax in the shortest possible time, the treatment of insomnia at the same time, Anti-depression, anxiety, boredom and other negative emotions.
  Note: If you are left-handed, start from your left hand.}

• Intermittent muscle relaxation method
  ^{Methods: First fist with both hands, tighten the biceps and forearm, while controlling the rest of the body also collapse collapse, and then slowly relax the body 20 seconds, repeat if the 20 times.
  Principle: As the relaxed state tells the head that you have to rest and calm down the whole person, it is easier to fall asleep.}

• 4,7,8 Breathing
  ^{Method: use the nose inhale for 4 seconds, then hold your breath for 7 seconds, and finally slowly exhale 8 seconds. Repeat the above action 3 times, you will sleep better than BB. This group of actions may begin to do more than may be done several times, will be effective, but as long as you persist, 1 week you can sleep peacefully within 60 seconds.
  Principle: Deep oxygen breathing allows more oxygen to enter the lungs, helping to relieve stress and calm down people.}

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我們一生人會花了超過三份一時間在睡眠，而睡眠質素跟生理時鐘有直接的關係。以下有六種心理治療師建議的方法：

• 增加褪黑激素
  ^{方法：每天起床時接觸一下陽光，體內便會自行設定在14－16小時後，增加褪黑激素。換句高說，如果你想在晚上11時睡覺，早上8時左右便要接觸一下陽光。
  原理：褪黑激素是一種荷爾蒙，它幫助我們的身體分清早上與晚上。而這種荷爾蒙是由血清轉換出來的，血清素會在陽光照射或運動時增加，而且當體內血清素充足，也會令心情變好。}

• 體溫降底法
  ^{方法：浸完溫泉會覺得特別好睡，其實只要睡前做一下降溫操、沖一會熱水浴也可以理令你更易睡著。
  原理：日本睡眠專家永松俊哉說過：「人的深層體溫越低會睡的越好。」，深層體溫其實是指腦部及內臟的溫度，當體溫升高後，大腦會下令溫度從手腳散發，深層體溫會迅速下降，讓你睡的比較好。}

• 快速眨眼法
  ^{方法：熄燈後，把眼睛盯着天花板反复眨眼，直到眼皮酸累，便會很易睡。
  原理：眨眼動作可以騙過你的大腦，告訴它你的眼肌已經很累了，眼睛便會不慢慢閉合安然入睡，堅持下去更可確能改善長期失眠。}

• 自我催眠法
  ^{方法：躺在床上攤成個「大」字形，然後閉上眼睛，將意念集中於眉心間在心裡默念「我的頭愈來愈沈，像牛油般要溶化了。」，隔上幾秒鐘後，把注意意念轉到右手，再默念「我的右手愈來愈沈。」並完全放鬆了，再讓意念走到右腳上，接著將意念轉到左腳和左手，如此類推。當意念轉完一圈後，又可以回到頭部重新開始。
  原理：令全身的神經、肌肉得到大面積的舒展，便相當於告訴全身：「我要睡覺了。」，這樣做能讓您在最短的時間內放鬆下來，治療失眠的同時，又可對抑抗鬱、焦慮、煩悶等不良情緒。
  注意﹕如果你是左撇子，那就要從左手開始轉了。}

• 間歇性肌肉放鬆法
  ^{方法：先把雙手握拳，拉緊二頭肌和前臂，同時控制全身其他位置也崩緊起來，再慢慢把身體放鬆20秒，重複若20次。
  原理：由於放鬆狀態會告訴腦袋你要休息時了，並可讓整個人心情平靜下來，所以更易入睡。}

• 4、7、8呼吸法
  ^{方法：利用鼻子吸氣4秒、然後再憋氣7秒，最後慢慢地呼氣8秒。以上動作重覆3次後，你便會睡得比BB更香。這組動作初開始做可能要多做幾次，才會有效，但只要堅持下去，1星期你便可以60秒內安穩入睡。
  原理：透過深深的吸氣吐氣可讓更多的氧氣進入肺部，有助於減輕壓力，讓人平靜下來。}

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Introduction of Mental Health-Part I︳ 心理健康介紹（一）	(1)
Introduction of Mental Health-Part II︳心理健康介紹（二）	(2)
Bipolar Disorder︳躁鬱症	(3)
Emotional Problems︳情緒之悲秋	(4)
Misconceptions of Mental Disorder︳戲假情真／戲真情假？	(5)
Positive Psychology︳認真便輸了	(6)
Dissociative Identity Disorder︳人格分裂之角色	(7)
Investment in Mental︳精神層面的投資	(8)
Pressure Management︳壓力管理	(9)
Obsessive-compulsive Disorder-Part I︳強迫症（上）	(10)
Obsessive-compulsive Disorder-Part II︳強迫症（下）	(10.5)
Ａffective Ｅducation︳談談情說說愛	(11)
Eating Disorder︳進食失調	(12)
Shopaholic︳購物狂	(13)

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