凌晨3點仲未瞓得著？失眠背後原因與自救方法大公開｜難度★☆☆｜#五分鐘心理學

下載 MindForest 👉 https://mindforest.ai/zh-hk/download/... 睇完唔知點開始改善？即刻用 MindForest 將影片內容應用到生活當中😉 立即應用改善失眠 👉 https://my.mindforest.ai/coach/-TmsCl... （需先下載 MindForest App） 失眠困擾你嗎？本集Peter分享以科學實證為基礎，圍繞三大核心問題：如何睡前準備、躺在床上睡不着怎辦、以及睡得不好第二天如何恢復。涵蓋生理時鐘、CBT-I失眠認知行為治療、靜觀及認知重構等實用心理學工具。 🌱 YouTube 會員正式開放 🌱 一路走來，感謝你們的陪伴與信任。 每一次觀看、每一個留言，都讓我們感受到——心理健康不只是個人的事，而是整個社會的事。 在這個時代，願意停下來思考、願意向內探索，本身就是一種力量。 我們正式開放 YouTube 會員計劃，讓這份探索可以延續： 會員福利 ✦ 忠實會員徽章 ✧ 表情符號 ✦ 優先回覆會員留言 ✧ 線下活動門票可以用優惠價購買 ✦ 直播重溫 等等... 詳情請到我們的 YouTube 頻道了解更多 🤍    / @treeholehk   【樹洞香港服務一覽】 個人心理服務 心理學課程及活動 (https://treehole.hk/events/) ForestGuide Coaching 成長諮詢 (https://treehole.hk/membership/forest...) 心理治療服務 (https://treehole.hk/coun/心理治療-psychot...) 企業服務 企業管理顧問 (https://treehole.hk/corp/managment-co...) 企業培訓 (https://treehole.hk/corp/) 團隊建立 (https://treehole.hk/corp/team-building/) Management Consultancy (https://treehole.hk/en/corp/managemen...) Corporate Training (https://treehole.hk/en/corp/) Team Building (https://treehole.hk/en/corp/team-buil...) MindForest APP AI x 心理學對話 (https://mindforest.ai/zh-hk/download/) MindForest AI Coaching App (https://mindforest.ai/download/) PsyTech Consultancy ([https://psy.tech](https://psy.tech/)) ⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄ 00:00 親身失眠體驗 02:03 第一部分：如何睡得更好？ 02:17 生理時鐘與光線管理 03:44 帶氧運動與睡眠質素 04:17 CBT-I 失眠認知行為治療 04:33 為何不應在床上玩手機 05:31 第二部分：躺在床上睡不着怎辦？ 05:43 生理放鬆 06:23 刺激控制 07:39 靜觀與矛盾意向 09:20 第三部分：睡不好，第二天怎辦？ 10:53 認知重構 11:26 總結與建議 【學術參考文獻】 Brown, T. M., Brainard, G. C., Cajochen, C., Czeisler, C. A., Hanifin, J. P., Lockley, S. W., Lucas, R. J., Münch, M., O'Hagan, J. B., Peirson, S. N., Price, L. L. A., Roenneberg, T., Schlangen, L. J. M., Skene, D. J., Spitschan, M., Vetter, C., Zee, P. C., & Wright, K. P., Jr. (2022). Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLOS Biology, 20(3), Article e3001571. https://doi.org/10.1371/journal.pbio.... Desai, D., Momin, A., Hirpara, P., Jha, H., Thaker, R., & Patel, J. (2024). Exploring the role of circadian rhythms in sleep and recovery: A review article. Cureus, 16(6), Article e61568. https://doi.org/10.7759/cureus.61568 Dressle, R. J., & Riemann, D. (2023). Hyperarousal in insomnia disorder: Current evidence and potential mechanisms. Journal of Sleep Research, 32(6), Article e13928. https://doi.org/10.1111/jsr.13928 Jansson-Fröjmark, M., & Jacobson, A. (2023). Stimulus control for insomnia: A systematic review and meta-analysis. Journal of Sleep Research, 33(1), Article e14002. https://doi.org/10.1111/jsr.14002 Kalmbach, D. A., Cheng, P., Ong, J. C., Reffi, A. N., Fresco, D. M., Fellman-Couture, C., Ruprich, M. K., Sultan, Z., Sagong, C., & Drake, C. L. (2023). Mindfulness-based therapy for insomnia alleviates insomnia, depression, and cognitive arousal in treatment-resistant insomnia: A single-arm telemedicine trial. Frontiers in Sleep, 2, Article 1072752. https://doi.org/10.3389/frsle.2023.10... Kim, N., Ka, S., & Park, J. (2023). Effects of exercise timing and intensity on physiological circadian rhythm and sleep quality: A systematic review. Physical Activity and Nutrition, 27(3), 52–63. https://doi.org/10.20463/pan.2023.0029 Morin, C. M., Vallières, A., & Ivers, H. (2007). Dysfunctional beliefs and attitudes about sleep (DBAS): Validation of a brief version (DBAS-16). Sleep, 30(11), 1547–1554. https://doi.org/10.1093/sleep/30.11.1547 Muench, A., Vargas, I., & Perlis, M. L. (2022). Cognitive behavioral therapy for insomnia (CBT-I): A primer. NeuroSci, 3(1), 56–74. https://doi.org/10.3390/neurosci3010004 Ong, J. C., Ulmer, C. S., & Manber, R. (2012). Improving sleep with mindfulness and acceptance: A metacognitive model of insomnia. Behaviour Research and Therapy, 50(11), 651–660. https://doi.org/10.1016/j.brat.2012.0... Siraji, M. A., Spitschan, M., Kalavally, V., & Haque, S. (2023). Light exposure behaviors predict mood, memory and sleep quality. Scientific Reports, 13, Article 13836. https://doi.org/10.1038/s41598-023-39... Spielman, A. J., Saskin, P., & Thorpy, M. J. (1987). Treatment of chronic insomnia by restriction of time in bed. Sleep, 10(1), 45–56. https://doi.org/10.1093/sleep/10.1.45 Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49(2), 269–287. https://doi.org/10.1007/s40279-018-10... ⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄ Facebook:   / hktreehole   Instagram:   / treeholehk.psychology   Threads: https://www.threads.com/@treeholehk.p... ⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄⋄ #失眠 #睡眠心理學 #CBT #靜觀 #五分鐘心理學 #樹洞香港 #TreeholeHK #睡眠質素 #心理健康 #認知行為治療