睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】

Brand: 机械工业出版社    Sold By: EM China
睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】
睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】
睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】
睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】

睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】

Brand: 机械工业出版社    Sold By: EM China
$38.78 In Stock
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睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】

睡眠自由 科学睡眠宝典 王溪,程震 机械工业出版社 【新华书店正版书籍】

$38.78

商品详情
Product Details
商品详情
  • 作者:王溪,程震
  • 著:王溪,程震
  • 装帧:平装
  • 印次:1
  • 定价:59.00
  • ISBN:9787111732846
  • 出版社:机械工业出版社
  • 开本:32开
  • 印刷时间:暂无
  • 语种:暂无
  • 出版时间:2023-10-01
  • 页数:312
  • 外部编号:1203112270
  • 版次:1
  • 成品尺寸:暂无

前言

1人为什么要睡觉?/001

1.1 睡眠真的是必需的吗?/002

. 睡眠的作用究竟是什么?/004

1.3 睡眠的三大机制/013

1.4 睡眠的不同阶段/019

1.5 睡眠的周期/030

1.6 为什么需要两种睡眠状态交替?/031

1.7 睡眠学作为一门学科是怎么出现的?/033

2什么才是良好的睡眠?/044

2.1 睡眠时间能否压缩?/045

2.2 同类动物的睡眠时长基本都是固定的/047

2.3 人类每天究竟睡几个小时才够?/052

2.4 不同年龄的人睡眠时长会有差异/057

2.5 高质量睡眠的8个关键指标/061

2.6 个人很好睡眠时长/068

2.7 为什么有的人日常睡4~6个小时也没有不适?/070

2.8 判断睡眠质量的“金标准”/071

3常见睡眠问题解答/074

3.1 如何测试自己是否缺觉/075

3.2 人类持续不睡觉会怎样?/077

3.3 短期缺少睡眠的后果有哪些?/079

3.4 长期缺少睡眠的后果有哪些?/084

3.5 早上起床困难,为什么?/092

3.6 白天总爱犯困?/093

3.7 爱熬夜,睡得晚,有没有问题?怎么调整?/096

3.8 夜里睡不长,醒得早该怎么办?/098

3.9 容易惊醒,睡不深怎么办?/099

3.10 昏迷的状态算不算睡眠?/101

4如何创造良好的睡眠习惯/103

4.1 心理健康,控制压力源/105

4.2 昼夜节律/107

4.3 有利于睡眠的良好行为习惯/113

4.4 打造很好睡眠环境—卧室和床具/119

4.5 床品的选择/

5饮食对睡眠的影响/139

5.1 咖啡因/141

5.2 酒精/144

5.3 /146

5.4 碳水化合物(主食)/146

5.5 富含脂肪的肉类/148

5.6 蛋白质/149

5.7 维生素/151

6各种睡眠方法解析/153

6.1 如何利用好小睡和午睡/156

6.2 分两次长时间的睡觉不如一次睡够/159

6.3 达·芬奇睡眠法对人体不利/161

6.4 R90睡眠法不靠谱/165

6.5 黄金90分钟睡眠法并不科学/166

6.6 长寿者的睡眠方法/168

7昼夜节律、作息对睡眠的影响/172

7.1 如果我们在没有光线的黑洞里不按昼夜节律作息,会怎样?/174

7.2 昼夜节律问题的一般应对措施/177

7.3 长期上夜班黑白颠倒/179

7.4 轮班工作睡眠障碍/180

7.5 时差导致的昼夜节律紊乱/182

7.6 熬夜和晚睡晚起/182

7.7 作息无规律,节律混乱/183

8梦境和睡眠/184

8.1 人为什么会做梦/185

8.2 老做梦是不是睡眠不好?/187

8.3 清醒梦—知道自己在做梦/188

8.4 噩梦/190

8.5 做梦时的快速眼动睡眠障碍/191

8.6 非快速眼动睡眠障碍/194

9失眠/198

9.1 失眠是一种远古的生存本能/199

9.2 失眠如何变成了现代社会中普遍的问题?/202

9.3 如何判断自己是否长期失眠/204

9.4 我们为什么会失眠?/206

9.5 五类易失眠人群/211

9.6 如何防止和治疗失眠/215

9.7 有效的疗法:失眠认知行为疗法/217

9.8 失眠的药物治疗和保健品/223

9.9 治疗方法/225

9.10 儿童行为失眠/225

10常见睡眠障碍/235

10.1 阻塞睡眠呼吸暂停/238

10.2 中枢睡眠呼吸暂停/245

10.3 睡眠相关的通气不足/246

10.4 嗜睡障碍/248

10.5 发作睡病/249

10.6 与睡眠有关的运动障碍/253

10.7 物质或药物引起的睡眠障碍/258

10.8 心理健康与睡眠/260

11治愈失眠有效的认知行为疗法/264

11.1 建立睡眠卫生习惯/265

1. 如何克服头脑里那些阻碍睡眠的“魔鬼想法”/267

11.3 “刺激控制”法/271

11.4 “睡眠”/273

11.5 放松练习/275

11.6 焦虑对抗方法/289

结语/295

每个人都有可能会遇到睡眠问题,在不同的阶段也可能会遇到不同的睡眠问题。这是一本包含丰富案例的睡眠知识宝典,不管你遇到什么睡眠问题,都可以在书中找到。根据书提的方,你还可以制定适合自己的睡眠方案,解决自己的睡眠问题。

Shipping Overview: 

Shipping: Standard Domestic Shipping within the United States charges USD 4.99. Standard International Shipping from United Kingdom and Germany to the United States charges 14.99. 

Order Processing: Please allow 1-2 business days for order processing and preparation before shipment. 

Domestic Shipping: Orders within the U.S. are shipped via USPS or FedEx, depending on the origin of the product. The average transit time is 3-7 business days. 

International Shipping: Currently, we only ship within the USA. 

Tracking Information: Every order is trackable. You will receive a tracking number once your order has been shipped. Products may be shipped from various global fulfillment centers.

Shipping Delays: 

Please note that shipping times may vary due to factors beyond our control, such as weather conditions, natural disasters, or peak holiday periods. While we strive to ensure timely delivery, the exact arrival time cannot be guaranteed and is managed by the shipping carrier.

Shipping Options:

  • Standard Delivery: Most orders are shipped within 3-7 business days. Larger items may utilize LTL shipping for safe handling.

  • Handling Time: We handle shipments on business days (Monday - Friday), with a preparation time of 1-2 days.

  • Additional Charges: Some items require additional shipping charges due to their size, weight, or special handling. These charges are specified on the product pages and are not eligible for shipping discounts.

  • Exclusions: Gift cards, packaging, taxes, and prior purchases do not count toward the minimum purchase requirement for free shipping. This offer is valid only for shipments to U.S. addresses, including Puerto Rico.

Delivery Details:

  • Estimates: Standard shipping within the US typically takes 3-7 business days. These are estimates and not guarantees.

  • Shipping Restrictions: We ship to all 50 states, Washington, DC, U.S. territories, and APO/FPO/DPO addresses. Shipping options vary based on the delivery address.

  • Remote Areas: Shipments to remote areas may incur additional charges or require pickup from a nearby shipping partner’s location.

Shipping Confirmation:

You will receive a shipping confirmation email with a tracking number as soon as your order is dispatched. If you do not receive this email immediately, please be assured that your items will arrive within the estimated delivery window provided at checkout.

Order Modifications:

If you need to cancel or modify your order, please contact our customer support immediately.

Issues with Delivery:

If your order shows as delivered but you have not received it, please contact the shipping carrier directly to resolve the issue. For persistent problems, contact our customer service at cs@everymarket.com.

Customer Support:

Our team is available 24/7 to assist you with any questions or concerns regarding your order. We are committed to ensuring a smooth shopping experience.

Return & Refund Policy Overview

Please review our return and refund policies below to ensure a smooth transaction process.

Return Policy

  • Duration: You have 30 days from receiving your item to initiate a return.

  • Condition: Items must be unworn, unwashed, with original tags and packaging intact.

  • Shipping Costs: Customers are responsible for return shipping costs.

  • Packaging: Ensure returned items are well-packaged to avoid damage during transit.

  • Tracking: Use a trackable and insured shipping method as we are not liable for items lost or damaged on return.

  • Initiating a Return: Contact us at cs@everymarket.com to start your return. We will provide a return shipping label and instructions upon approval. Returns without prior approval will not be accepted.

How to Return

  • Method: Returns must be sent back by mail to the address provided in the return instructions.

Return Label

  • Defective Products: Return labels are provided for defective items.

  • Non-Defective Returns: Customers are responsible for obtaining their return shipping label.

Product Conditions for Return

  • Eligible Products: Returns are only accepted for items in new condition.

Nonreturnable Items

Certain items are not eligible for return:

  • Electronic devices after 30 days (e.g., computers, laptops, Kindles)

  • Gift cards, prepaid game cards

  • Perishable goods, live insects, some jewelry, some health and personal care items

  • Customized or personalized products

  • Items with special shipping restrictions

Refund Policy

  • Window: Eligible products may be returned within 30 days of delivery for a refund.

  • Refund Method: Refunds are processed to the original payment method or as store credit for items purchased with gift cards.

  • Processing Time: Refunds are processed within 3-5 business days after we receive the return; please allow additional time for shipping and bank processing.

Claims

Inspect your order upon arrival and report any defects, damages, or incorrect items immediately to allow us to address the issue. For claims, contact our support team with details of the issue.

Exchange Policy

For the quickest service, return your original item and place a new order for the desired product once your return is accepted.

Return Address

EveryMarket Customer Service 2101 E Terra Ln, O'Fallon, MO 63366

Customer Support

Available 24/7 for any questions or assistance needed:

  • Phone: +1 636-312-5925

  • Email: cs@everymarket.com

 

商品详情
  • 作者:王溪,程震
  • 著:王溪,程震
  • 装帧:平装
  • 印次:1
  • 定价:59.00
  • ISBN:9787111732846
  • 出版社:机械工业出版社
  • 开本:32开
  • 印刷时间:暂无
  • 语种:暂无
  • 出版时间:2023-10-01
  • 页数:312
  • 外部编号:1203112270
  • 版次:1
  • 成品尺寸:暂无

前言

1人为什么要睡觉?/001

1.1 睡眠真的是必需的吗?/002

. 睡眠的作用究竟是什么?/004

1.3 睡眠的三大机制/013

1.4 睡眠的不同阶段/019

1.5 睡眠的周期/030

1.6 为什么需要两种睡眠状态交替?/031

1.7 睡眠学作为一门学科是怎么出现的?/033

2什么才是良好的睡眠?/044

2.1 睡眠时间能否压缩?/045

2.2 同类动物的睡眠时长基本都是固定的/047

2.3 人类每天究竟睡几个小时才够?/052

2.4 不同年龄的人睡眠时长会有差异/057

2.5 高质量睡眠的8个关键指标/061

2.6 个人很好睡眠时长/068

2.7 为什么有的人日常睡4~6个小时也没有不适?/070

2.8 判断睡眠质量的“金标准”/071

3常见睡眠问题解答/074

3.1 如何测试自己是否缺觉/075

3.2 人类持续不睡觉会怎样?/077

3.3 短期缺少睡眠的后果有哪些?/079

3.4 长期缺少睡眠的后果有哪些?/084

3.5 早上起床困难,为什么?/092

3.6 白天总爱犯困?/093

3.7 爱熬夜,睡得晚,有没有问题?怎么调整?/096

3.8 夜里睡不长,醒得早该怎么办?/098

3.9 容易惊醒,睡不深怎么办?/099

3.10 昏迷的状态算不算睡眠?/101

4如何创造良好的睡眠习惯/103

4.1 心理健康,控制压力源/105

4.2 昼夜节律/107

4.3 有利于睡眠的良好行为习惯/113

4.4 打造很好睡眠环境—卧室和床具/119

4.5 床品的选择/

5饮食对睡眠的影响/139

5.1 咖啡因/141

5.2 酒精/144

5.3 /146

5.4 碳水化合物(主食)/146

5.5 富含脂肪的肉类/148

5.6 蛋白质/149

5.7 维生素/151

6各种睡眠方法解析/153

6.1 如何利用好小睡和午睡/156

6.2 分两次长时间的睡觉不如一次睡够/159

6.3 达·芬奇睡眠法对人体不利/161

6.4 R90睡眠法不靠谱/165

6.5 黄金90分钟睡眠法并不科学/166

6.6 长寿者的睡眠方法/168

7昼夜节律、作息对睡眠的影响/172

7.1 如果我们在没有光线的黑洞里不按昼夜节律作息,会怎样?/174

7.2 昼夜节律问题的一般应对措施/177

7.3 长期上夜班黑白颠倒/179

7.4 轮班工作睡眠障碍/180

7.5 时差导致的昼夜节律紊乱/182

7.6 熬夜和晚睡晚起/182

7.7 作息无规律,节律混乱/183

8梦境和睡眠/184

8.1 人为什么会做梦/185

8.2 老做梦是不是睡眠不好?/187

8.3 清醒梦—知道自己在做梦/188

8.4 噩梦/190

8.5 做梦时的快速眼动睡眠障碍/191

8.6 非快速眼动睡眠障碍/194

9失眠/198

9.1 失眠是一种远古的生存本能/199

9.2 失眠如何变成了现代社会中普遍的问题?/202

9.3 如何判断自己是否长期失眠/204

9.4 我们为什么会失眠?/206

9.5 五类易失眠人群/211

9.6 如何防止和治疗失眠/215

9.7 有效的疗法:失眠认知行为疗法/217

9.8 失眠的药物治疗和保健品/223

9.9 治疗方法/225

9.10 儿童行为失眠/225

10常见睡眠障碍/235

10.1 阻塞睡眠呼吸暂停/238

10.2 中枢睡眠呼吸暂停/245

10.3 睡眠相关的通气不足/246

10.4 嗜睡障碍/248

10.5 发作睡病/249

10.6 与睡眠有关的运动障碍/253

10.7 物质或药物引起的睡眠障碍/258

10.8 心理健康与睡眠/260

11治愈失眠有效的认知行为疗法/264

11.1 建立睡眠卫生习惯/265

1. 如何克服头脑里那些阻碍睡眠的“魔鬼想法”/267

11.3 “刺激控制”法/271

11.4 “睡眠”/273

11.5 放松练习/275

11.6 焦虑对抗方法/289

结语/295

每个人都有可能会遇到睡眠问题,在不同的阶段也可能会遇到不同的睡眠问题。这是一本包含丰富案例的睡眠知识宝典,不管你遇到什么睡眠问题,都可以在书中找到。根据书提的方,你还可以制定适合自己的睡眠方案,解决自己的睡眠问题。

Shipping Overview: 

Shipping: Standard Domestic Shipping within the United States charges USD 4.99. Standard International Shipping from United Kingdom and Germany to the United States charges 14.99. 

Order Processing: Please allow 1-2 business days for order processing and preparation before shipment. 

Domestic Shipping: Orders within the U.S. are shipped via USPS or FedEx, depending on the origin of the product. The average transit time is 3-7 business days. 

International Shipping: Currently, we only ship within the USA. 

Tracking Information: Every order is trackable. You will receive a tracking number once your order has been shipped. Products may be shipped from various global fulfillment centers.

Shipping Delays: 

Please note that shipping times may vary due to factors beyond our control, such as weather conditions, natural disasters, or peak holiday periods. While we strive to ensure timely delivery, the exact arrival time cannot be guaranteed and is managed by the shipping carrier.

Shipping Options:

  • Standard Delivery: Most orders are shipped within 3-7 business days. Larger items may utilize LTL shipping for safe handling.

  • Handling Time: We handle shipments on business days (Monday - Friday), with a preparation time of 1-2 days.

  • Additional Charges: Some items require additional shipping charges due to their size, weight, or special handling. These charges are specified on the product pages and are not eligible for shipping discounts.

  • Exclusions: Gift cards, packaging, taxes, and prior purchases do not count toward the minimum purchase requirement for free shipping. This offer is valid only for shipments to U.S. addresses, including Puerto Rico.

Delivery Details:

  • Estimates: Standard shipping within the US typically takes 3-7 business days. These are estimates and not guarantees.

  • Shipping Restrictions: We ship to all 50 states, Washington, DC, U.S. territories, and APO/FPO/DPO addresses. Shipping options vary based on the delivery address.

  • Remote Areas: Shipments to remote areas may incur additional charges or require pickup from a nearby shipping partner’s location.

Shipping Confirmation:

You will receive a shipping confirmation email with a tracking number as soon as your order is dispatched. If you do not receive this email immediately, please be assured that your items will arrive within the estimated delivery window provided at checkout.

Order Modifications:

If you need to cancel or modify your order, please contact our customer support immediately.

Issues with Delivery:

If your order shows as delivered but you have not received it, please contact the shipping carrier directly to resolve the issue. For persistent problems, contact our customer service at cs@everymarket.com.

Customer Support:

Our team is available 24/7 to assist you with any questions or concerns regarding your order. We are committed to ensuring a smooth shopping experience.

Return & Refund Policy Overview

Please review our return and refund policies below to ensure a smooth transaction process.

Return Policy

  • Duration: You have 30 days from receiving your item to initiate a return.

  • Condition: Items must be unworn, unwashed, with original tags and packaging intact.

  • Shipping Costs: Customers are responsible for return shipping costs.

  • Packaging: Ensure returned items are well-packaged to avoid damage during transit.

  • Tracking: Use a trackable and insured shipping method as we are not liable for items lost or damaged on return.

  • Initiating a Return: Contact us at cs@everymarket.com to start your return. We will provide a return shipping label and instructions upon approval. Returns without prior approval will not be accepted.

How to Return

  • Method: Returns must be sent back by mail to the address provided in the return instructions.

Return Label

  • Defective Products: Return labels are provided for defective items.

  • Non-Defective Returns: Customers are responsible for obtaining their return shipping label.

Product Conditions for Return

  • Eligible Products: Returns are only accepted for items in new condition.

Nonreturnable Items

Certain items are not eligible for return:

  • Electronic devices after 30 days (e.g., computers, laptops, Kindles)

  • Gift cards, prepaid game cards

  • Perishable goods, live insects, some jewelry, some health and personal care items

  • Customized or personalized products

  • Items with special shipping restrictions

Refund Policy

  • Window: Eligible products may be returned within 30 days of delivery for a refund.

  • Refund Method: Refunds are processed to the original payment method or as store credit for items purchased with gift cards.

  • Processing Time: Refunds are processed within 3-5 business days after we receive the return; please allow additional time for shipping and bank processing.

Claims

Inspect your order upon arrival and report any defects, damages, or incorrect items immediately to allow us to address the issue. For claims, contact our support team with details of the issue.

Exchange Policy

For the quickest service, return your original item and place a new order for the desired product once your return is accepted.

Return Address

EveryMarket Customer Service 2101 E Terra Ln, O'Fallon, MO 63366

Customer Support

Available 24/7 for any questions or assistance needed:

  • Phone: +1 636-312-5925

  • Email: cs@everymarket.com

 

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