點解你越想瞓越失眠？《睡眠，你好》：教你積滿「睡眠驅力」，一上床即秒睡！

• 為什麼我們總是在半夜2:00醒來？

• 健康的睡眠看起來是什麼樣子？

• 為什麼努力睡覺反而會助長失眠，以及如何放手？

• 睡前真的不能滑手機？

• 如何擺脫睡眠藥物？



對於有睡眠障礙的人來說，每個夜晚都是一場焦慮的交戰，難道真的只能吃安眠藥嗎？



本書將幫助失眠者以不靠藥物的方式，恢復生物時鐘的原廠設定，重新享受自然入睡。以平易近人的口吻，介紹關於睡眠的最新臨床科學知識，並以失眠症的認知行為治療為本，佐以光照療法、時相療法、正念療法與臨床經驗，透過「睡眠日誌」打造個人化的6-10週「好睡計畫」，讓你按照書中的指導，按部就班地改善自己與睡眠的關係。



在協助你覺察自身需求的同時，也解惑許多常見的睡眠迷思，並提供特別設計的大量實用表格，是一本切實可行的睡眠自助指南。



★特別收錄「睡眠日誌」表格★



【為什麼要讀這本書？】



•試過各種方法都沒用，更應該打開這本書

失眠已成為當代顯著的文明病。為此，我們求助昂貴的床墊、枕頭、薰衣草香氛噴霧，砸大錢購買各種睡眠監測儀器，卻發現沒有多大用處。為什麼？有沒有可能是我們搞錯重點了？本書拋棄重複且無用的建議，建立一套嶄新的模式，讓你重新思考與睡眠的關係。



•破除妨礙睡眠的自動化思考

真正的問題，是我們對睡眠的「想法」。僵化的信念是讓失眠不斷持續的燃料，而光是改變外在條件或一味遵循睡眠建議，是無法改善的。因此，本書透過實用的技巧及表格，帶領你練習辨識對睡眠的自動化思考，並轉換成有益的觀點。



•一步步提高「睡眠效率」，培養優質睡眠

睡眠效率=睡眠時間總長／躺床時間總長，本書step by step帶你實行簡單易懂的「好睡計畫」，從記錄睡眠日誌開始，到計算新的躺床時間，最後決定何時能夠上床睡覺，並規律執行。只要花費6-10週，睡眠的長度及品質都會改善。

Transcript

SPEAKER_01 2:59

Yan Solchi tinhailer quietla Lloy Hunger Sea Gum Le Fun Saul Dang Dung Tido Tido Yan Soul Gum Boxin Hai Mai Chonggi Sai Soy Com Towsin Sang Gong Chong Kitol Did the Holdan Hong Zido Mirga Yan So Pi Lengi Yat Din Yin Gajin Yan Hai Way Moon Yu Chin Zeg Funduck Com Towson Yu Kong Hai Win What I So I Me Withima Lemas Sat Being I Dimat Sat Mingi Yim Yul Si Fu Hokia Hai Wan Son J Sat Min Bossip Choido Gafayan Day Ye Man Song Yo Yap Boon What's Bun Y Gan Hai Lany Yap Soy What Y Bo Chi Soy Min Chong Tai San Com Young Jong Fong Lin Jok Chugo Long Y Se Y Mjon Y Hong Leg Y Tau Ching San Toma Cheng Soy Yug Le Fanate Chong So Ming Sea Kan Had Kong Y Sigong Yi Song To Hai Do Look Little Dinati No Yam Do So Yoa Ligo Chai Sat Bing Siu. Com Dalet Cho Chewa Lig Mong Seng Chi Pedig Chi Gun Comes Yugan Edo Chi Gang Jong Singo Yapso Ling Dol The Ho Fano Yet Yim Jong Yang Hung Yet Tao Tong Comli Safan Jong Chao Sun Hai N Yapso Yul Fun Chiat Co Jong Singo Yapso Dali Got Mum Ye Wu Choseng Diman Tai Com Mm Sun High Nan Yapso Com Git Lon Thai Mougo Yan Dato Sub Means Yonggi Cheng Dol Dum Dong Yan Pega Yong Yi Bangan Ziula Com Hedo Let's Cut O Hit Ziolo Com Little Yan Cho Yong Y Dosa Mean Zeng Y Lingo Ya Chung Yan Z Big Out Tai Yi Fati But K Si with It He Chong So Mean Fun Holo Fan Jack Curie Fan Zeng Langal Fun Hedo Chai Fock Hader Com Little Sum Tai With Dosa Mean Zang Thai Sam Dim Gai W Sub Mina Yung God O Yim Sokan Gong Her Tide Fun J Gao Likin See Sat Min Jesong Sum Bang Yulilan Gao Yung Song Gong Her Horn Dy Fun Dog Ling Seat Jefan Jong Kissat Hai Hos Godo Yim Sokan Guang Hond Doi Fun Chalin City Com Hogo Gay Satong Sega Hong Gen Hou Chi Codila Ho Yong Y Sega Chang Up Chan Hong Tong Shan Chang White Cordo Joy Fo Yan D Z Bing Yum White Godo Joy Fu Chi Gay Fan Jum Cho Y Sid Sat Bing Jo Yo Yun Yan My Gay Yan Hop Y Dum Mai Lolo Far Hok Sat Hang Ganga May Tai Lolo Me Margo Koy Go Chang Jose Yunyan Chai Sam Jong Lamfat You Ly Two Sub Miner Dikan Boon So Yus Men Gon Min Yo Me Dilos I Kate Do Y Sat Mean K Lamfat Chop. Take God O Joy Food Fun Cho D Lamfhat Hai Hol Tak What Do Gat O Di What The Wak Do Wak Silum Fat Lai Welling Jo Long Yat Fun Holo Com Yat Pit Tai Joan Fun Day Cheng Soy Min Sang Yan Sang Cho Zong Yu Say Soya Wood Dong Toma Hang Cheng Pull Soy Min Y Sang Mahan Song Hut Yi Bay Min Chi G Lai Yu Wan Dong Jodi So Jai Peng Bandi Noa Tai So Gam Tat Zong Ti Hango Soy Me Lolek Son Wand Lay Song As Wan Soy Ching Yi Sick Wet Hsik Dang Com Lola White Dota Tim Young Hai Zi Hosabin Come Hang White Soy Min D Hing C B T I Diu Fat Liu Mochina Y Ho Sub Min Joy Fi Chok Choon Cho Yao Hale Fong Fat Come C B T I Liu Fat Lomin Yago Z Liu Fat Gy Jo Chang Soy Min Co Lek Com Tot Soy Min Co Leg Bite Four Bai Kala Tong Le Yata Sang Joan Ceng Ziao Dailo Ju Jong Soy Min Ko Lek Nang Bai Chun Yaku Ji Jai Ching Yang Yug Lia Jung Tai Leg Butong Le Bun Chun Comit Lily Go Chi Jai Chinang Chao Yu Cho Yu Dog An Bai Do Y Man Fan Gala X Yao Yug Little Chi Jai Ching Nang Yang Yo Chok Soy Min Koy Lek N Bai Come Yi Milo Y Homin Gandang Young Funda Hulgalo Dong Moi Sil Yo Yung Fox Hondo Soy Min Koy Lekwal Cook is Go Mone Sun Tilum Far Hop Mat Sing Gum Mode Sang We Fan Jong Singum Zoe Tylo Logic Logic Dou Yet Sang Dong Jala Le Sangal Com Logic Sing Gum Ne Cody Mai Wise More Yu So Gali Bon Sulemina Hell Dang Chan Saga Gai Sake Com Hello Yemana Well You Go Leg So Mean Colleg Logic Bun Up Son Chong Yet Ha Fan Jala Negum Boom Bolak Hai Lum Dong Lum Site Nigga Dung Yuler Half Sub Minut Com Sul Tato C L Submin Hot On Late Pujina Pow M Kum Tak Soy Min Kum Ton Soy Min Korek Y C B T I K Song Y Call Tsi L Fat To Yo Fat Please Soy Minut Gate Tumai Gai Q Lo Gam Fat Daimla What Tim Young Gai Gaiola Com Tot Sil Min Chang Jong Sang Mang You Mingola Chin Game Most Indi Gai Bing Fog Y L Pan Lat Tang Yo Sin Lod Oy Lap Chi Fong Y C Horse In Duck Yumala Duck Yin Tang Yola Hulong Which Hans Gai Tun Tang Jon Y To Chi Sang Men Bo Men Jong Yo Moy Mala Sang Jun Fai Kai Jong Your Ne Com So Yong Yo Sang Menon Chun Y Light So Y Lip So Y Tong Lig Y Sang Kow Tong Sin Hai Tum Dangai Hart Dimun Sap Hang Dol Sat Yale Ganga Tap Sat Gai Fong Case Kun Yet Tai Buit Long Sil Pin Chan K Sakan Gomin Ya Buyat Second M Sapho Hut Com Jan Isaio Yale Mo Lam Sun Dai Mo Gai Tun Zeng Uh Come Kayo Kai Wak Hoy Kame Pun Zek Isam Moha Day Bai Tong Sek Izab Moha To Tai Sam Gle Bai Joy Kame Pun Sick Sub Y Dim Hoha Daisy Lai Bai Tong Tai Sam Le Bay Sick Sub Y Dim Moha Tot M Gol Bite Sek Tip Tangoina Little Gate Yamo Chinigo Kai Tun Tang Com Soy Bun Sula Hai Sang Dong Sat Yong Hoy Dong Hai Got Sat Min Ho Yong Both Anti Soy Min Mai Season Po Kai Wong Satan Gong Go Sun Chin Gong Boo Yu Fan Bacajong Kazal Tanim So Yu Le T Gum Sali Sun Dai Codim Late Sun Dai Kiss Limbu Sang Santa Gaula Fun Gaula Ketan Sat Gam Sulamina Kissong Hold My Cul Fun Gardi Homo Joan Dong Fun Gardi Homoy Looks Al Gale M Jong Tun Y Soy Min Hamasina Holes So Mean Gum Hong Ab I Mat Yao Bonjour Committe My Sea Hisulamina Get Soy Sun Fog Yow High Hold Tin Vol Min Yellow Hulus Your Cod What Guy McGlock Ms Lar Jose Tin Z Gab Jolama Tau Y Sack Hong Copin Hong White Imagin Jong Guy Tun Tang Dagino Haiu Time Yellow Tia Go Dia Hot Man Yul Chile Holer How Gaussian Mang Solid On Ming Mollinum Seed Mollyum Sack Mot Yang Hoy Hall Chin Came Molly Insec Com Totchon No Mign Yellow Case My Man Oke There So Yasang Lil Boy No Mign Yellow Pose Jong Easy Come Easy Go Y Dow So Mine Year Lim Segum Yim So Horn Dodge Fun Login Sean Tile High Wood Bay Finding Leg Tong Dolly Sun Ty Lil Garis Under Fun Log Hamat Zo Joan Gan He's Sun Dang Dung Little Ye Man Yu Ju Jan Cho Chin Cow Silma Fundolo Pegia Livolo Lo Sang Yang Yoga So Mina To Mat Low Yang So Mina Dang Dun Dun Danger Hai Ho Sec Dai Gar Y Sun Tido So Y San Yes Soy Min T Little Soy Min Kun Dim Tum I Sun Sido Dim Yun Ho Y Little Sub Bin Y Bang Yaga Tong Were Gong Kayapu Suit You Go Later Yin John Put Boon Sun Buyat Jun Boyan's What's