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所在平台: Udemy |
课程主页: https://www.udemy.com/course/deep-sleep/
课程评论：没有评论
课程名称：深度睡眠：学会良好睡眠 课程概述：如果你想改善睡眠，这门课程将是一个良好的起点，绝对值得尝试！本课程基于官方 S3 睡眠障碍指南，帮助你更快入睡并停止夜间的思维反刍。 课程内容： - 9 个关于良好睡眠的知识课程 - 9 个睡眠练习的视听资料可供下载（视频和 MP3 格式） - 一周的冥想课程，包括 8 课时 - 日常生活中的 5 个舒缓练习 学习目标： - 理解睡眠的工作原理，学习如何更快入睡和提高睡眠质量 - 所有建议均基于由领先的医生和睡眠科学家创建的 S3 指南，该指南经过国际研究验证 - 本课程仅提供广泛学术共识的建议，并揭示了常见的关于睡眠的误导信息 睡眠实践： - 每堂课后提供 30 分钟睡眠练习，伴随自然声和 Theta 波，帮助你更快入睡并改善睡眠质量。这 9 个睡眠练习也可下载为 MP3 文件。 附加材料： - 一周的简单冥想课程，帮助缓解因压力引起的焦虑和紧张，这套冥想练习经过众多领先睡眠治疗师推荐。 - 冥想能够改善睡眠模式，减轻焦虑、抑郁等负面影响，让高效能人士也能获得良好睡眠。 - 日常实践部分将教授简单的放松技巧，帮助你在白天减轻负面思维，以免影响夜间睡眠。 本课程的方法效果与睡眠药物相当，但没有副作用，非常适合寻求改善睡眠质量的人士。通过这个课程，你将掌握科学的睡眠技巧，享受高质量的深度睡眠。
If you want to improve your sleep, this course is a step in the right direction. You won't to regret it!The course is based on the official S3 guideline for sleep disorders and will help you to fall asleep faster and stop nighttime rumination.Course material:9 lessons with facts about good sleep9 sleep exercises as video and mp3 downloadAdditional material: 1-week meditation course with 8 lessons5 calming exercises for everyday lifeLearning to sleep: Learning Lessons: I will explain to you exactly how sleep works and how you can go to sleep faster and sleep betterThe basis of my recommendations is the official S3 guideline for sleep disorders. This guideline was created by leading physicians and sleep scientists and is based on intensive international research.This course contains only advice on which there is a broad academic consensus and also points out misinformation about sleep that is widespread in magazines and online media.Nine Good Night Practices: After each learning lesson, you will have a 30-minute sleep practice, to listen to, when you lie down at night.These sleep practices are supported by Nature Sounds as well as Theta Waves, to help you fall asleep faster and improve your sleep quality.The 9 sleep practices are also available for you to download as mp3.Additional Material: MeditationsAs an add-on, I have added a one-week simple meditation course that is optional for you but will help if stress has you anxious, tense and worried. This calming mindfulness practice is recommended by leading sleep therapists, which is why I included it in the course.Meditation improves sleep patternsHigh-performing individuals that don't get enough sleep can experience negative effects such as the inability to maintain focus, mood disturbances, increased anxiety or depression and decreased motor control.By incorporating meditation into the workout routine, athletes can sleep better, so can mothers and managers.This is because meditation techniques evoke the relaxation response, a deep physiological shift in the body that's the opposite of a stress response. This relaxation response can help eliminate stress, which is usually the cause of sleep trouble.Practices for everydayThe course for the night is set during the day. In this section you will learn easy practices to relax your mind during the day, so that negative thoughts don't pile up and keep you awake at night.The effectiveness of the proven methods in this course is comparable to that of sleep medication but without side effects.
