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홍차넷
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티타임
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- 다양한 주제에 대해 자유롭게 글을 작성하는 게시판입니다.
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전체기타일상/생각꿀팁/강좌방송/연예도서/문학영화의료/건강문화/예술경제생활체육과학/기술철학/종교정치요리/음식역사여행육아/가정IT/컴퓨터음악창작게임스포츠사회오프모임
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| Date |
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| Name | 까페레인 |
| Subject | 건강한 수면을 유지하는 방법 |
|
검색해보시면 좀 더 다양한 방법들이 있겠지만 제가 배운 수면관련 상식들이에요. 필요하신 분들께 도움이 되시길 바랍니다. 물론 이렇게 다 해도 숙면을 취하지 못할때는 전문가의 도움을 받아야겠지요. 의외로 많은 현대인들이 불면증으로 고생을 한다고 해요. 중요하게 배웠던 것은, 자신이 자고 있는 방안을 살펴보고 잠의 흐름을 방해하는 것들을 치우고 방을 깜깜하게 만들도록 하는 것! 작은 전등 라이트도 안된다고 해요. 선선하게 유지하고 시끄러운 것들을 차단할 것 등이었어요. 그리고 낮과 밤을 구별해서 낮에는 신체에 적절한 햇볕을 쏘아주고 적어도 낮에 10분이라도 햇볕에 노출을 하구요. 밤에는 잠을 자는 곳이라는 것을 몸이 인지하도록 만드는 거에요. 밤에 신나게 놀면 안되겠지요. 참, 너무 주무시기 전에 각종 음식이나 무절제한 식사 등도 안좋구요. 식사 후에 3-4시간 후에 주무시는 것이 좋다고 하지요. 자 이런것들이 지켜지고 있는지 한 번 살펴보시구요. 개인적으로는 간혹 1년에 몇 번은 카페인 때문에 잠을 못들때가 있는데요. 그 때 개인적으로는 “대추차” 를 끓여서 먹습니다. 티백으로 되어있거나 병으로 만든 제품들 말구요. 그냥 집에 있는 말린 자연대추를 그대로 주전자에 적당히 넣고 20분 정도 끓여서 마십니다. 바로 잠이 오더라구요. 아니면, 국화차도 잠이 오게 하는 데 좋다고 알려져있어요. 그리고 아래는 인터넷 검색을 하면 얻을 수 있는 원론적인 내용인데요.그래도 한 번 살펴보시길 바랍니다. 내셔널 슬립 어소시에이션에서 홍보하는 좋은 수면을 위한 요법들입니다. 슬립 하이진 Sleep Hygiene 이라고 검색하시면 더 상세한 내용을 얻으실 수있는데요. 일단은 많이 알려진 숙면을 위한 방법을 소개하는 내용입니다. 다 알고 계신 내용이겠지만 한 번 다시 점검해볼 만한 내용인 것 같아요. https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/ 번역을 라인따라서 대충했으니 매끄럽지 못함을 감안하셔서 읽어주시면 감사하겠습니다. 건강한 수면을 하기 위해서… 먼저 잠자는 생활루틴을 규칙적이게 만드셔야 합니다. 침대에서 자다가 깨거나 해서 혹은 처음부터 잠이 안오실 경우에는 5-10분이상 깨어있으시면 침대/잠자리에 있지 마세요. 생각이 많이 나거나 걱정이 들거나 한밤중에 깨서 잠들수 없으시다면,자리에서 일어나서 어두운 상태 그대로 책상이나 의자 다른 곳에 앉으셔서 생각을 하세요. 그리고 나서 다시 침대로 돌아가세요. 이 시간동안에 티비나 인터넷 휴대폰은 금물입니다. 이런것들은 더자극을 주어서 당신을 잠들수 없게 한답니다. 참, 우리나라에서는 일부이시겠지만, 이불을 펴놓은 채로 혹은 이불위에서 각종 사업을 보시는 분들이 많으신데요 ^^ 시골아재네 같은 경우에요. ^^;; 이불은 잘 때만 펴서 생활하셔야겠지요. TV 를 보시거나 책을 읽는 행위를 침대에서 하지 마세요. 침대(잠자리)에서 이런 행위들을 하는 것은 침대가 깨어있는 활동을 하는 곳으로 인식하게 한답니다. 침대는 딱 두 가지 행위를 위해 존재하는 곳입니다. 잠자는 것과 다른 한가지요 ^^ 성인이라면 아는 사항 ^^ 그리고 카페인을 부적절하게 섭취하지 마세요. 카페인은 잠자는 흐름을 깨뜨리게 하니깐요… 혹시나 카페인을 섭취하셔야한다면 낮12시 전에 드시도록 하세요. 그리고 꼭 기억하세요. 콜라와 같은 음료수나 녹차 홍차에도 카페인이 들어있다는 것을요. 본인의 카페인 섭취량을 점검해보는 것도 중요하겠지요. 각종 박카스, 콜라, 커피, 사이다, 녹차, 홍차 등등 카페인이 들어가있는 음식물을 제한하는 것입니다. 다른 것은 약물이나 담배 술 등도 수면흐름을 깰 수 있습니다. 피하십시요. 규칙적인 운동이 필요합니다. 하지만 운동에 있어서도 매일 오후 2시 이전에 운동을 마치셔야 합니다 운동은 숙면을 취하는데 도움을 줍니다 하지만 저녁때 심하게 하는 운동은 피하셔야해요. 심한 운동은 엔돌핀이 나오게 해서 잠드는 걸 방해할 수 있거든요. 그리고, 편한한 잠을 잘 수 있는 방으로 만드세요. 적절한 온도가 필요하구요. 약간 선선한 것이 숙면에 더 좋답니다. TV 나 시끄러운 소리가 나는 것들을 끄시구요. 팬에서 살짝 나는 소음은 어느정도는 괜찮답니다. 애완동물이 당신을 깨우면 방안에 들이지 마세요. 그리고 당신의 침실은 아주 어두워야 해요. 밝은 불들을 몽땅 끄세요. 매트리스는 편한가요? 잠자리 침구도 적당히 맞는지 살펴보세요. 시계를 보면서 잠자는 시간을 세고 있다면 시계를 숨기세요. 그리고 잠자리에 들기 전에 규칙적인 습관 루틴을 만드세요. 따뜻한 목욕 혹은 샤워, 명상과 조용한 시간을 잘들기 전에 해보세요. 출처: https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/ Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 133 Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 146 Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 161 1 이 게시판에 등록된 까페레인님의 최근 게시물 |
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Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 612
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 620
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 640
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 644
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/cmt_replace.php on line 3
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 6
Warning: Use of undefined constant file_name - assumed 'file_name' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 28
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 65
24181 class="iamcmt" style="display:none;"> Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 66
24181 class='vcm '>
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 70
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 71
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 76
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 117
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 118
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 119
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 120
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 121
24181'> Toby
Warning: Use of undefined constant mod_date - assumed 'mod_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 133
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 142
15/12/01 18:30
24181>삭제 주소복사
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 150
저는 특별한 날을 제외하면 5분내로 잠이 드는 편입니다 하하
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
24181>
24181>
