心理科普丨从心理学的角度分析失眠
<div class="wx_rich_media_content" id="jsWxContainer"><section data-id="undefined" style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; visibility: visible;"><section style="outline: 0px;visibility: visible;"><section style="outline: 0px;text-align: center;color: rgb(13, 76, 191);visibility: visible;"><span style="outline: 0px;font-size: 36px;visibility: visible;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;">从心理学的角度分析失眠</strong></span></section></section><section style="outline: 0px;visibility: visible;"><section data-tools="135编辑器" data-id="128519" style="outline: 0px;visibility: visible;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;visibility: visible;"><section style="outline: 0px;visibility: visible;"><section style="padding-bottom: 5px;outline: 0px;background-color: rgb(255, 202, 66);border-radius: 15px 0px;visibility: visible;"><section style="padding: 5px 10px;outline: 0px;color: rgb(255, 255, 255);background-color: rgb(13, 76, 191);border-radius: 15px 0px;visibility: visible;"><span style="outline: 0px;font-size: 20px;visibility: visible;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;">主要有以下原因</strong></span></section></section></section></section></section></section></section><p style="text-align: center; outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; visibility: visible;"></p><p style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; visibility: visible;"><br style="outline: 0px;visibility: visible;"></p><section data-id="121361" style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; visibility: visible;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;visibility: visible;"><section style="outline: 0px;visibility: visible;"><section style="outline: 0px;display: flex;justify-content: flex-end;visibility: visible;"><section data-width="85%" style="outline: 0px;width: 104.125px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;visibility: visible;"><br style="outline: 0px;visibility: visible;"></section></section><section style="outline: 0px;display: flex;visibility: visible;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;visibility: visible;"><strong style="outline: 0px;visibility: visible;">焦虑和压力</strong></section><section style="outline: 0px;flex-shrink: 0;visibility: visible;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;visibility: visible;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset; outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;visibility: visible;">焦虑是导致失眠的常见原因之一。在睡前，如果你处于焦虑状态，这种激素的分泌会影响到你的睡眠，导致难以入眠或者频繁醒来。另外，长时间的压力会导致身体和大脑的紧张，从而干扰到正常的睡眠。比如工作到凌晨两点再睡，超长工作量，工作强度大，项目遇到瓶颈。 </p><p style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;visibility: visible;"><br style="outline: 0px;"></p><p style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;visibility: visible;">一位老板最近因为经营遇到困难，掉头发严重，整夜无法入睡，一入睡就想着有债权人在面质他，导致他睡嘛质量很糟糕，面对自己的企业管理无法静心管理！正如俗话所说：日所思夜有所想！思虑过度导致失眠症状。</p></section></section></section></section><p style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 59.5px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">抑郁</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-id="undefined" style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;"><section data-tools="135编辑器" data-id="116893" style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section data-width="100%" style="outline: 0px;"><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;idth: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;">抑郁会使人感到疲惫、无力和消沉，这些感觉会干扰到你的睡眠。如果你感到非常沮丧并经常失眠，懒得起床，赖得吃早饭，四肢无力，大脑整天昏昏沉沉，那么可能需要考虑寻求专业的帮助来处理抑郁症。</span></p></section></section></section></section><p style="outline: 0px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 89.25px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">自责心理</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;letter-spacing: 0.544px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;">很多人在做错事情之后或者因为自己的原因导致了一些不太好的结果后，会觉得内疚和自责。这种自责情绪会使脑细胞继续处于兴奋状态，导致长时间无法进入睡眠。</span></p></section></section></section></section><section data-width="60%" style="outline: 0px;"><br style="outline: 0px;"></section><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 104.125px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">梦有害心理</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-id="undefined" style="outline: 0px;"><section data-tools="135编辑器" data-id="116893" style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;">很多自认为失眠的人，对于夜晚做梦的看法都持有不正确的态度，他们认为做梦会影响睡眠质量。这种错误的想法使人产生焦虑感，让人担心睡觉后会做梦，梦中也会有人伤害自己，否定自己，自我惩罚等，从而导致失眠。</span></p></section></section></section></section><section style="outline: 0px;"><br style="outline: 0px;"></section><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 178.5px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">童年心理创伤再现心理</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-id="undefined" style="outline: 0px;"><section data-tools="135编辑器" data-id="116893" style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;">有些人在童年时遭受过虐待、恐吓、严重的惩罚、失去亲人等心理创伤。随着年龄的增长，这种情况会慢慢好转，但是如果再次遇到类似于童年的遭遇，很可能就会受到严重刺激，被压抑在潜意识中的那种心理创伤就会以某种强烈的方式再现出来，从而导致夜不能寐的情况。</span></p></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 119px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">手足无措心理</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-id="undefined" style="outline: 0px;letter-spacing: 0.544px;"><section data-tools="135编辑器" data-id="116893" style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: space-between;"><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 10px;height: 21.75px;background-color: rgb(243, 245, 255);overflow: hidden;"><br style="outline: 0px;"></section></section></section><section style="outline: 0px;"><section data-width="100%" style="outline: 0px;"><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;">对于未知的事情，人们通常会感到不安和焦虑。这种情绪可能导致你难以入睡，因为你可能会担心明天会发生什么事情，或者担心自己没有准备好应对任何可能发生的情况。</span><span style="outline: 0px;letter-spacing: 0.544px;font-size: var(--articleFontsize);"></span></p></section></section></section></section></section></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 104.125px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">强迫性晚睡</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-id="undefined" style="outline: 0px;"><section data-tools="135编辑器" data-id="116893" style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: space-between;"><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 10px;height: 21.75px;background-color: rgb(243, 245, 255);overflow: hidden;"><br style="outline: 0px;"></section></section></section><section style="outline: 0px;"><section data-width="100%" style="outline: 0px;"><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><section data-tools="135编辑器" data-id="116893" style="outline: 0px;letter-spacing: 0.578px;"><section style="outline: 0px;"><section style="outline: 0px;"><section data-width="100%" style="outline: 0px;"><section data-width="100%" style="outline: 0px;"><section style="outline: 0px;"><section data-width="100%" style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;">有时候，人们会因为工作或学习等原因而强迫自己晚睡，这可能会导致失眠。如果你在强迫自己晚睡后发现很难入睡，那么可能需要重新考虑你的时间管理，尽量调整作息时间。</span><br style="outline: 0px;"></section><section data-width="100%" style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;"><br style="outline: 0px;"></span></section></section></section></section></section></section></section><section style="outline: 0px;letter-spacing: 0.578px;"><section data-autoskip="1" style="margin-top: 4px;margin-bottom: 4px;outline: 0px;line-height: 30.75px;color: rgb(34, 34, 34);text-shadow: none;letter-spacing: 1.5px;"><p style="outline: 0px;">不要盲目悲观，在基本致病原因之后，就要采取相应的措施。这个措施既包括寻求医生帮助也包括寻求他人心理的宽慰。</p></section></section></section></section></section></section></section></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 104.125px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">失眠慢性化</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-id="undefined" style="outline: 0px;"><section data-tools="135编辑器" data-id="116893" style="outline: 0px;"><section style="outline: 0px;"><section style="outline: 0px;"><section data-width="100%" style="outline: 0px;"><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;color: rgb(34, 34, 34);letter-spacing: 1.5px;">长期性失眠可能是一种应对压力的习惯性模式。有些人面对压力时容易失眠，就像有的人容易得慢性胃炎、焦虑症或偏头痛一样。通常需要医生和心理专家共同来解决。</span></p></section></section></section></section></section></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="undefined" style="outline: 0px;letter-spacing: 0.544px;"><section style="outline: 0px;"><section data-tools="135编辑器" data-id="128519" style="outline: 0px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="padding-bottom: 5px;outline: 0px;background-color: rgb(255, 202, 66);border-radius: 15px 0px;"><section style="padding: 5px 10px;outline: 0px;color: rgb(255, 255, 255);background-color: rgb(13, 76, 191);border-radius: 15px 0px;"><span style="outline: 0px;font-size: 20px;"><strong data-brushtype="text" style="outline: 0px;">针对以上原因，可以采取以下措施来改善失眠</strong></span></section></section></section></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 89.25px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">放松技巧</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;">尝试使用放松技巧来缓解身体和大脑的紧张感。例如深呼吸、冥想、渐进性肌</span><span style="outline: 0px;letter-spacing: 0.544px;">肉松弛等。</span></p></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 163.625px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">建立良好的睡眠习惯</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;">保持规律的作息时间，睡前避免过度兴奋和饮酒等刺激性活动。同时，建立固定的睡眠环境，如固定的床铺和卧室。</span></p></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 89.25px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">心理治疗</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;">如果失眠是由心理因素引起的，可以考虑寻求心理治疗。心理治疗师可以帮助你探索失眠的原因，学习有效的应对技巧和建立积极的心态来改善睡眠。</span></p></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 89.25px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">药物治疗</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;">如果失眠严重且影响日常生活，可以考虑在医生的建议下使用药物治疗。但是需要注意药物可能会带来的副作用和使用依赖性等问题。</span></p></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 119px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">健康生活方式</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;">保持健康的生活方式有助于改善睡眠质量。</span><span style="outline: 0px;letter-spacing: 0.544px;">例如定期运动、保持良好的饮食习惯、调整</span></p></section></section></section></section><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><section data-id="121361" style="outline: 0px;letter-spacing: 0.544px;"><section style="margin: 10px auto;outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="outline: 0px;display: flex;justify-content: flex-end;"><section data-width="85%" style="outline: 0px;width: 119px;height: 5px;border-top: 3px solid rgb(255, 202, 66);border-right: 3px solid rgb(255, 202, 66);border-left: 3px solid rgb(255, 202, 66);overflow: hidden;"><br style="outline: 0px;"></section></section><section style="outline: 0px;display: flex;"><section style="padding: 5px 15px;outline: 0px;font-size: 16px;color: rgb(13, 76, 191);background-color: rgb(243, 245, 255);letter-spacing: 1.5px;"><strong style="outline: 0px;">寻求专业帮助</strong></section><section style="outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 5px;border-right: 3px solid rgb(255, 202, 66);border-bottom: 3px solid rgb(255, 202, 66);height: 26.6875px;overflow: hidden;"><br style="outline: 0px;"></section></section></section></section></section></section><section data-style-id="44106" style="margin-bottom: unset;outline: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="margin-right: 25px;margin-bottom: -15px;margin-left: auto;outline: 0px;width: 28px;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;display: block;width: 28px;visibility: visible !important;"></span></section><section style="padding: 20px;outline: 0px;border-width: 1px;border-style: solid;border-color: rgb(133, 183, 219);"><section style="outline: 0px; letter-spacing: 2px; line-height: 1.75;"><p style="outline: 0px;letter-spacing: 0.544px;">如果自己无法改善失眠问题，可以寻求专业的医生或心理咨询师帮助。他们可以为你提供更具体的建议和治疗方案来解决失眠问题。</p><p style="outline: 0px;letter-spacing: 0.544px;"><br style="outline: 0px;"></p><p style="outline: 0px;letter-spacing: 0.544px;">要解决失眠问题，需要从多个方面入手，包括调整心态、建立良好的睡眠习惯、放松技巧、健康生活方式等。如果问题严重且持续存在，请务必寻找专业人士帮助。<span style="text-align: center;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><section class="mp_profile_iframe_wrp"><mp-common-profile class="js_uneditable custom_select_card mp_profile_iframe" data-pluginname="mpprofile" data-id="Mzg3MzcwMzE4NQ==" data-headimg="http://mmbiz.qpic.cn/mmbiz_png/ibKAPSZVYAiaxica2ld5WK6zeqPOHt1EAfqgMVePmk4SurNtPy8kRia0yW9zDG8GEjLYvvaOPCT0GPSCzRpIJ9qNqg/0?wx_fmt=png" data-nickname="北京市石景山区社会心理联合会" data-alias="sjsqshxllhh" data-signature="开展与社会心理服务及心理健康相关的宣传教育、咨询服务、专业培训；加强人才队伍建设，开展社会心态监测、评估、预警和疏导体系建设；参与心理援助和危机干预工作；承接政府委托" data-from="1" data-is_biz_ban="0"></mp-common-profile></section><p><br></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><br>转载声明：本文转载自「北京市石景山区社会心理联合会」，搜索「sjsqshxllhh」即可关注，[<a target="_blank" href="https://mp.weixin.qq.com/s/2FoWhwYG3tbUoUgVdqu7_Q">阅读原文</a>]。</div><p></p>
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