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Jingdong book

7天改善失眠：深睡眠

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Jingdong book

7天改善失眠：深睡眠

Name: 7天改善失眠：深睡眠
Brand: Jingdong book
SKU: 3120004981
Price: 25.40 USD
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1. 补什么不如补睡眠！19个睡眠练习，40种克服失眠的方法，7天摆脱失眠多梦！

2. 深睡眠的好处：消除疲劳、增强抗病能力、促进发育、增强记忆力、加快新陈代谢、永葆青春、分泌长寿因子

3. 英国睡眠协会主席著作，此书英国畅销800 000册

Content Description

这是一本令人振奋的、提高睡眠质量的指导书，旨在帮助读者提高睡眠质量，改善身心疲惫的状态。毋庸置疑，睡眠对人的身体健康起着非常重要的作用，专家指出，正在从事脑力劳动的人群中，大多数存在着睡眠质量问题，其中很多已经影响到他们正常的生活。睡眠障碍已成为一种现代的“时尚疾病”，并严重地危害着人们的身心健康，大大降低了人们的生活及生存质量。

本书为你解读睡眠的秘密，深入浅出地解答了睡眠中的主要问题，以及改善睡眠环境、生活方式与高质量睡眠的关系等实际问题，教读者如何才能克服障碍，进入甜美的梦乡，提高生命的质量。更为重要的是，本书提供了19个行之有效的自我练习方法，帮你7天改善失眠。从某种意义上讲，本书是解读睡眠奥秘、改善睡眠质量不可少的钥匙。

Author Description

查里斯·艾德茨考斯基教授，理学学士、心理学博士，现任英国睡眠测试与咨询服务机构主任。查里斯·艾德茨考斯基教授20年前在爱丁堡大学精神病学系艾安·渥斯渥德教授的睡眠实验室工作时开始了对睡眠的研究。随后又在剑桥大学医学研究委员会继续有关的睡眠紊乱研究。查里斯·艾德茨考斯基教授曾任英国睡眠协会主席、睡眠药物研究基金会董事，分别担任过欧洲和美国睡眠研究协会会员。目前他是“英国皇家睡眠研究和药物治疗学会”主席，是当今世界上关于睡眠研究领域的之一。

Catalogue

编辑的话：补什么不如补睡眠

深睡眠质量评估表

一、什么是深睡眠

睡眠简史

什么是睡眠

为什么要睡眠

自然界何时睡眠

睡眠时间

各种年龄层次的睡眠

睡眠记录

练习１：记录你的睡眠反应

二、深睡眠需要什么睡眠模式

四季的睡眠

人体生物钟

认识睡眠控制

睡眠节律

时间旅程

练习２：找出你的９０分钟周期

迈过这个门槛

睡眠深处

夜间的波动

睡眠的自我补偿

评估你的睡眠质量

三、深睡眠的睡眠环境

冷热无常

安宁的环境

舒适的床

睡眠规律

练习３：触摸的魔力

与孩子同睡

光线与颜色

练习４：找出你的调色板

四、深睡眠的身体疗法

促进睡眠的营养

抓住偷走睡眠的贼

睡眠所需的健康

练习5：睡前舒展运动

印度的睡眠良方

练习6：呼出压力

中国传统疗法

练习7：睡眠的指压按摩

沐浴催眠

练习8：平静吸气

爱抚的力量

练习9：按摩解除紧张

草药和芳香疗法

五、深睡眠的心理疗法

驱除烦恼

练习１0：和平鸟

释放怒火

练习１1：释放怒火

冥思的力量

练习１2：烛焰的冥思

宇宙模式

练习１3：创造你自己的睡眠曼陀罗

睡眠幻术

暗示的魔力

练习１4：引诱自己入睡

声音促眠

常规与仪式

梦的实质

练习１5：如何回忆梦境

六、克服睡眠障碍

失眠的概念及应对方法

夜间马拉松

深度睡眠的恐惧

做梦期睡眠的恐惧

练习１6：讲出噩梦来

睡眠麻痹和嗜眠发作

与时间不一致

练习１7：校准你的生物钟

跨越时区

练习１8：对付时差

轮班工作

对付打鼾和睡眠中呼吸暂停症

练习19：告别打鼾

如果问题出在伴侣身上

Book Abstract

编辑的话：补什么不如补睡眠

人的睡眠是有节律的，深睡眠和浅睡眠交替反复进行，直到清醒。深睡眠，是人睡得最香最熟的阶段。研究表明，在深睡眠期，人的大脑皮层细胞处于充分休息状态，各种生命活动降低到最低程度，脑垂体生长激素的分泌和释放达到高峰，这对稳定情绪、平衡心态、恢复精力极为重要。具体来讲，深睡眠的好处有：

1．消除疲劳：白天消耗的能量、体力得以恢复，疲劳得以消除，并把能量储存起来供来日需要，使第二天神清气爽、精力旺盛。

2．免疫抗病：实验证明，在深睡眠期可以产生许多抗体，增强抗病能力，还能促进机体各组织器官的自我康复能力。

3．促进生长：生长激素70%左右是在深睡眠中发生，小孩可以促进生长发育，成人可以分解脂肪。

4．增强记忆：记忆主要在深睡眠中整理、筛选与合成。睡眠不好，学生容易记不住学过的知识，成人、老人则反应迟钝、健忘。

5．加快新陈代谢：深睡眠可以促进人体营养的吸收、蛋白质的合成，以及代谢产物的排泄。

6．永葆青春：“美丽女人睡出来”讲的就是深睡眠中人的面部血液循环是正常单位时间的1~2。5倍；脱落的上皮细胞也是正常单位时间的1~2。5倍。

7．分泌长寿因子：睡眠是最好的滋补品。睡眠质量愈好，深睡眠时间愈长，相对寿命延长。

专家认为，人刚开始入睡的一个半小时为深睡眠状态，其后出现浅睡眠，大约在２０分钟后，又恢复到深睡眠状态，此后，以９０分钟为周期，交替出现深浅睡眠现象，１个晚上大约要出现４~５次周期。刚开始入睡的３个小时十分重要，在这段时间内，深睡眠占了差不多９０％。

优质睡眠的标志是深睡眠。隔天起床后的精神状态是初步衡量睡眠是否足够的标准，睡眠品质才是影响你所需睡眠时间的关键。而睡眠品质的高低取决于你是否能尽快进入“深睡眠”状态，以及是否能拥有长时间的深睡眠。如果做得到，你的睡眠总量就可能并不需要那么长的时间就达到“够”的标准。当我们处在深睡眠时，脑波的活动频率降低，是大脑真正获得充足休息的阶段。要是睡觉时不断被各种因素干扰，就会始终无法进入深睡眠状态，或者深睡眠的时间太短，大脑得不到足够的休息，即使睡了很长时间还会觉得精神不济、浑身酸痛。

补什么不如补睡眠。为使你拥有高质量的深睡眠，本书从深睡眠的环境、深睡眠的身体疗法、深睡眠的心理疗法等方面，介绍了40多种行之有效的克服失眠、重获深睡眠的方法，7天帮你改善睡眠，助你摆脱失眠困扰，轻松拥有充实快乐的生活和健康长寿的人生。

……

Introduction

深睡眠质量评估表

本量表由中国睡眠研究会根据WHO（世界卫生组织）有关标准要求制定。用于记录你对自己睡眠质量（深睡眠）情况的自我评估，总分小于4分，则睡眠质量尚可；总分在4~6分，则睡眠质量较差。总分在6分以上，则睡眠质量很差，严重影响身心健康。

入睡时间（关灯到睡着时间）：

0分：马上入睡

1分：年轻人超过30分钟以上不能入睡

2分：到半夜12点以后才能入睡

3分：老年人超过40分钟不能入睡

夜间苏醒：

0分：睡眠深，中途不易惊醒

1分：醒后又入睡不超过5分钟

2分：夜里醒来时间超过5分钟以上

3分：夜里醒来时间超过40分钟以上

早醒：

0分：不早醒

1分：比平时早醒30~60分钟

2分：比平时早醒1~2小时

3分：后半夜基本醒着

睡眠深度：

0分：睡着沉，不易唤醒

1分：睡着，但易惊醒

2分：感觉整夜都在做梦，对外面的动静很敏感

3分：基本没睡着，像没睡似的

梦境情况：

0分：被唤醒时没有做梦，感觉做过，但想不起来

1分：被唤醒时在做梦，内容很清楚

白天情绪：

0分：情绪正常、稳定

1分：情绪不稳定，急躁，易怒

2分：情绪低落

白天身体状况：

0分：神清，精力充沛

1分：无精打采，反应下降

2分：记忆力下降、健忘

气色（脸色）：

0分：脸色红润有光泽

1分：脸色苍白或晦暗或憔悴

2分：眼睑松弛，皱纹增加

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