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睡不好 原因
Reasons You Can't Get a Good Night's Sleep
Shelby Harris psychologytoday
Your room is too warm. Many people like to create a cocoon-like environment for sleep. But while it might feel nice to be warm and cozy at night, a room that is too warm (or cold, for that matter) can cause multiple awakenings at night, leading to more disrupted and less refreshing sleep. The ideal sleeping temperature range is between 55 and 74 degrees Fahrenheit; most people find that the upper 60s is ideal. If you have a radiator that's hard to control, consider opening your window before you go to sleep—even in the winter—and leave it open a crack throughout the night.
You took a shower too close to bedtime. Good sleepers tend to have a slight drop in their body temperature just as sleep starts to come on each night. Poor sleepers don't have as much of a drop. So while taking a hot shower or bath just before bedtime sounds like a good idea, it can actually warm up your body even more. The key is timing: It’s best to take a hot shower or bath one-and-a-half-to-two hours before bedtime, which can facilitate the cooling-off process the body is meant to experience before sleep.
Your workout ran too late. Exercising within three hours of bedtime can be too stimulating for many people. Exercise wakes up the brain and warms up the body, which can both interfere with sleep. The best time to exercise (in terms of helping you sleep well) is four-to-six hours before bedtime. If that's too difficult to schedule, consider exercising in the morning—the bright light can help wake you up, and reinforces a good, regular sleep-wake cycle.
Dinner was too heavy and too late. Heavy or spicy foods, and large meals within three hours of bedtime can be too stimulating for your body. Limit big meals to at least three hours before going to bed—and if you find yourself hungry closer to bedtime, have a small snack that consists of a combination of protein and a carbohydrate, such as a cracker with cheese or a banana with peanut butter.
You wound down with your TV or tablet. Watching the news or a gripping show can be psychologically stimulating, but the blue light most screens give off make your brain think that it is still daytime. As a result, melatonin—a hormone in our brain that comes out in darkness and makes us sleepy—doesn't come on as strongly and we aren't able to get sleepy. Turn off all screens within an hour of bedtime and wind down outside your bed with a book or relaxing hobby in dim light.
You had afternoon coffee. Caffeine can take as long as 12 hours to leave your body—and keep in mind that it's not just found in soda, coffee, and tea, but chocolate and many over-the-counter medications as well. Caffeine doesn't just make it harder to fall asleep; it can also cause disrupted sleep throughout the night. Consider taking a short walk in the sunlight or eating your lunch near a bright window to perk up naturally in the afternoon. The exercise and sunlight can be just as alerting as a cup of coffee.
You’re overwhelmed. Stress is the number one cause of short-term sleep difficulty. But solutions don't usually come to us in the middle of the night and so we can get caught up in unproductive worry. If you can’t sleep, get up and out of bed, sit in dim light in another room, and do something quiet, calm, and relaxing that helps take your mind off your worries. Writing a to-do list earlier in the evening can also help clear out your mind. If you wake in the night remembering that you forgot to add something, just put it on the list. Prioritize the list as well, so you know what is most important to get done. And if you keep worrying about the things on your “to-do” list, recite to yourself that you've written it down and will handle it tomorrow.
You're wound up. Try some relaxation exercises within an hour of bedtime to calm your mind. Deep diaphragmatic breathing and body-scan exercises, in which you become aware of and then relax each body part from head to toe, are excellent ways to relax your body and mind. Many online resources can help you do these exercises. If you wake in the middle of the night, consider getting out of bed and trying some relaxation exercises to take your mind off your worries.
異教領袖 給信徒洗腦
How Do Cults Brainwash Their Victims? - DCODE | Discovery
Not all cults are based on a form of religion, which would also put them in the category of sect, meaning extreme, outside of the mainstream and potentially dangerous.
To counteract what they view as a derogatory label, the term ‘new religious movement’ (NRM) is often used by such cults.
Cults might not seem appropriate for organisations that are commercial in nature, for example pyramid schemes and multi-level marketing, but their use of the same psychological mind controls to suck in members and keep them is similar to the so-called NRM sects that tend to hit the headlines.
Others can offer spurious psychological benefits through expensive self-discovery workshops promising ‘enlightenment’ or ‘freedom’.
Extremist political groups, such as neo Nazis and race-hate organisations, can also be classified as cults.
But of course, it should be easy to spot such obviously aberrant groups, right? Well, no. They are in the highest league of outward disguise to make them appear innocuous.
How They Get You
Take this not-so theoretical scenario. A guy from work notices that you look down. ‘Hey, what’s up?’ he asks – or maybe she.
True enough you are feeling down. Your dog/cat has died or a similar low-mood scenario. You are perfectly normal, but right now you are vulnerable.
But hey! Someone noticed. You tell him your woes. He makes all the right noises, facial expressions and the soft, understanding tap on the shoulder that makes you feel all warm and, actually . . . loved.
A few more conversations and then, ‘Hey, are you free this evening? There’s a great bunch of people I think you’d get on with.’
Who has a problem with that? You might not want to go, but you feel a sense of obligation, gratitude perhaps for him having been there for you. So you go.
Right now, you have no idea who is behind this group of ever so friendly people who welcome you with open arms and say all the right things. At this point you have been targeted. Your recruitment has begun.
So far there is no hard sell because you are being ‘love bombed’. The late Dr Margaret Singer, a leading expert on brainwashing, coined the term.
‘What a great bunch of people,’ you think, and return again and again to your new ‘friends’. And so, your gradual induction into the cult continues, while you remain ignorant of the group’s true purpose.
Identity Erasure
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