作者 主题: 如何调节睡眠节律?  (阅读 1010 次)

副标题: 放假回家后,愈发越睡越晚越起越晚

离线 oreoinhell@回环物语

  • Guard
  • **
  • 帖子数: 218
  • 苹果币: 2
  • 新人跑团群请加809794640,计划提供更多规则的游戏
    • 碎片航海者的茶会
如何调节睡眠节律?
« 于: 2019-01-31, 周四 03:00:02 »
如题。这个时间仍然没有入睡的能力,早上又要睡到九点之后…
如何打破一个既定的循环?

离线 Ophidia

  • Adventurer
  • *
  • 帖子数: 90
  • 苹果币: 0
Re: 如何调节睡眠节律?
« 回帖 #1 于: 2019-01-31, 周四 05:07:38 »
推荐多运动 运动猛一点 运动完了睡觉就舒服多了
So we beat on, boats against the current, borne back ceaselessly into the past.
I am a good Hegelian. If you have a good theory, forget about the reality.
Men must not cut down trees. There is a God. Change the world. No one kills from hatred.

bababadalgharaghtakamminarronnkonnbronntonnerronntuonnthunntrovarrhounawnskawntoohoohoordenenthurnuk!

O mother of flames,
       You who have kept the fire burning!
       Lo, I am helpless!
Would God they had taken me with them!

离线 YauLok

  • Peasant
  • 帖子数: 8
  • 苹果币: 0
Re: 如何调节睡眠节律?
« 回帖 #2 于: 2019-01-31, 周四 05:19:19 »
推荐翻译,翻着翻着就累了

离线 谢药 熊

  • Knight
  • ***
  • 帖子数: 352
  • 苹果币: -1
Re: 如何调节睡眠节律?
« 回帖 #3 于: 2019-01-31, 周四 07:45:10 »
我会选先早起,困了累了可以休息,但明天再休息,固定不变的凌晨的起床时间,逐渐变成习惯

离线 粉毛提督七宫涟

  • 清楚系粉毛
  • 組長
  • ****
  • 帖子数: 1021
  • 苹果币: 1
Re: 如何调节睡眠节律?
« 回帖 #4 于: 2019-01-31, 周四 08:09:31 »
找个六点出去挤地铁的工作
狗修金萨马,要是您不读规则书,就把您踹飞哦?

离线 Anacius

  • 知识与巨镰的巫妖
  • 風紀委
  • *
  • 帖子数: 6955
  • 苹果币: 3
  • 再跳我就要动镰刀了哟!
Re: 如何调节睡眠节律?
« 回帖 #5 于: 2019-01-31, 周四 10:24:57 »
开个早上8点的团。
小天最厉害了!!

--------------------------------------------------

「嗚呼…悪魔とはお前達のことだ!」

离线 Alanryan

  • Flawless
  • *******
  • 帖子数: 4162
  • 苹果币: 0
Re: 如何调节睡眠节律?
« 回帖 #6 于: 2019-01-31, 周四 10:36:52 »
养条五点钟跳到床上要你带他去遛弯的狗,最好是体重100斤以上能一口把你咬死的那种
岩石不因体积而比钻石更珍贵,那宇宙又怎会因体积而比人类更伟大呢?

离线 姬神black

  • Peasant
  • 帖子数: 14
  • 苹果币: 0
Re: 如何调节睡眠节律?
« 回帖 #7 于: 2019-01-31, 周四 11:05:37 »
盖房子(不过也有可能变成了手机睡了人还在的扭曲情况)

离线 Rincewind

  • Wizzard
  • Knight
  • ***
  • 帖子数: 371
  • 苹果币: 0
  • 反式永遠円環依存症
Re: 如何调节睡眠节律?
« 回帖 #8 于: 2019-01-31, 周四 11:26:35 »
开个早上8点的团。

离线 小狼希诺

  • 白狼天狗
  • Hero
  • ****
  • 帖子数: 874
  • 苹果币: 6
  • 愿星星给予仰望者光芒
Re: 如何调节睡眠节律?
« 回帖 #9 于: 2019-01-31, 周四 17:09:11 »
晚上11点拉闸


我很可爱,请给我团。

离线 Mounrou

  • Knight
  • ***
  • 帖子数: 362
  • 苹果币: 0
Re: 如何调节睡眠节律?
« 回帖 #10 于: 2019-01-31, 周四 19:48:18 »
Move away to small towns.

Seriously, with modern city stress it is normal to be bad sleeping habits. Recent study shows that even highschool students have only an average of 6.5hr sleep when they need 8 to 10, not to mention adults. Moving away from the source of stress ie, cities can make it easier to improve sleep durations and qualities.

But, nobody does that cause its pretty unrealistic. So a more common idea wold be:

Treat sleeping as a duty, just as important as school and work. Make a plan, follow the schedule, and keep it every day.
You might have to sacrifice other things to get the allotment to work, but we all only have 24 hours per day, so it ultimately just means "how important is sleeping to you?"

Like right now, you sleep @ around 3 or later, and plan to wake up after 9. So:
a) What keeps you up till 3? Why do you need to wake up at 9?
c) Do you feel the current schedule is working fine? (Not all people need 8 hours sleep from 10 to 6 after all. It might just be that it is working for you.)
d) If it isn't, is it possible to readjust your "up till 3" thing? Either stop it, change it, or shift it for after you wake up?
e) Same with "wake at 9".
f) Assuming both are immovable, can you set up "nap times" during the day to make up for it? (Current theory is that as long as you get 8 a day, when you get it isn't as important. Though preferably you should get your REM cycles uninterrupted.)
g) What sort of food habits you have? If its not what you do that makes you sleep late, there are many cases that it is caused by food habits either in type and/or hours.
h) If it is neither habit nor food, then maybe it has to do with health? There can be physical or psychological reasons. Or if you don't have those, there are over the counter meds that you can take short term to help you retrain your sleep schedule.
g) But anyhow, you do actually train how you sleep by choosing when to sleep. The habit of sleeping@3 means that once you get used to it, that makes your body harder to sleep in other hours (ie. circadian rhythm / biological clock.) You fix that by doing exactly the same thing: Making a habit of sleeping at the hours you want to until it sticks. And like all trainings it takes time and effort.

Light exercises, wake up duties, hot milk, etc. Can all help you sleep, but the most important thing is making/keeping a habit of it.

(I have Sleep Apena and need to wear a machine to sleep, and my med makes me wake up after 4-5 hours, so I kinda did some research on the topic before. v=3=v )
« 上次编辑: 2019-01-31, 周四 20:00:42 由 Mounrou »
I just can't grasp Chinese Input, so I can only handwrite.
It takes me about 10 times as much to write Chinese on the PC than English, plus the finger pains... >3<

So unless it's VERY important, I'll just do English.

Give me a holler if you can't do English though and I'll try to accommodate. -w-b
(Except Grammar Nazis cause, you know, THEY'RE RELATED TO NAZIS!!! And pretty impolite to boot too. =_+\ )
FB Prototyping Area

离线 OckhamTheRazor

  • 根源索寻者
  • *
  • 帖子数: 5428
  • 苹果币: 2
Re: 如何调节睡眠节律?
« 回帖 #11 于: 2019-01-31, 周四 20:28:17 »
推荐《睡眠革命》这本书。
亲测有效,我已经买了好几本送人了。
需要一定程度的执行力,不过看你签名你应该不缺执行力。

离线 冰铜刃岚=两两包子

  • Knight
  • ***
  • 帖子数: 351
  • 苹果币: 1
Re: 如何调节睡眠节律?
« 回帖 #12 于: 2019-02-01, 周五 01:25:26 »
我会选先早起,困了累了可以休息,但明天再休息,固定不变的凌晨的起床时间,逐渐变成习惯
7点起床,20点睡觉,3点起床,7点睡觉,15点起床,………… :em032

离线 Ophidia

  • Adventurer
  • *
  • 帖子数: 90
  • 苹果币: 0
Re: 如何调节睡眠节律?
« 回帖 #13 于: 2019-02-01, 周五 14:04:42 »
我现在基本上12点睡 7点钟起 即使放假也是如此
So we beat on, boats against the current, borne back ceaselessly into the past.
I am a good Hegelian. If you have a good theory, forget about the reality.
Men must not cut down trees. There is a God. Change the world. No one kills from hatred.

bababadalgharaghtakamminarronnkonnbronntonnerronntuonnthunntrovarrhounawnskawntoohoohoordenenthurnuk!

O mother of flames,
       You who have kept the fire burning!
       Lo, I am helpless!
Would God they had taken me with them!

离线 高阶清音

  • Hero
  • ****
  • 帖子数: 898
  • 苹果币: 3
Re: 如何调节睡眠节律?
« 回帖 #14 于: 2019-02-01, 周五 14:49:41 »
如题。这个时间仍然没有入睡的能力,早上又要睡到九点之后…
如何打破一个既定的循环?

褪黑素,吃一个月,然后不吃,躺床上告诉自己其实吃了。心态放松,愿意听就听点篝火声风雪声,不愿意的话就脑补自己在玩模拟人生类种田游戏,总之头脑放空,除了那些重复又轻松的事情之外其他不要想,一会儿就困了。
蜗牛背着那重重的壳呀,一步一步地往上爬~