做梦是身体对生活中出现的刺激进行处理的方式。你在睡觉前看到的、闻到的、听到的或者做过的事都会对你能否做个好梦有所影响。通过调整周围环境,想象好梦的结局,你就能学会如何做好梦。
步骤
方法 1 的 4:
声音
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1
睡觉前听一些舒缓的音乐。你在睡觉前几个小时听的音乐有可能会提升做梦的质量,也有可能会降低其质量。
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2
睡觉前尽量不要看情节恐怖或者激烈的电影。尖叫声以及激烈的音乐会让你有紧张感,降低梦的质量。
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3
买一台白噪音机器。网上或者Bed Bath & Beyond(美国最大的出售高品质床上用品和家庭用品的连锁商店)和Target(塔吉特百货)这样的商店都能买到一种能播放森林、大海和静电声音的小型电子扬声器。
- 一些研究表明,听某种环境中的声音,能够引发关于这些环境的梦。如果你听了大海的声音,那你就有可能梦到你以前某次到海边的旅行。
方法 2 的 4:
食物
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1
不要饿着肚子睡觉。你可能会饿醒,睡得断断续续。睡觉前可以吃一小根香蕉,喝一小杯牛奶。
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2
尽量吃含有色氨酸的食物。色氨酸能够增加大脑中五羟色胺受体的数量,有助于做更好、更清晰的梦。
- 富含色氨酸的食物有大豆、肌肉、金枪鱼、奶酪、四季豆、南瓜子、鹿肉、火鸡、羔羊肉、鲑鱼以及鳕鱼。
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3
补充一片维生素B6。虽然很可能你摄入的维生素B6足够维持身体正常机能,但每天多摄入100毫克也许能让你的梦更生动、更清晰。
- 虽然一些研究认为维生素B6能够帮助人做更生动的梦,但是从营养学的角度不推荐这样做,因为这种摄入量已经远超过推荐的日摄入量了。
方法 3 的 4:
回想你的梦
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1
试着每次在醒后的5分钟内把你做的梦记下来。科学家认为这个时间通常是你会忘记做了什么梦的时间。
- 开始写一本梦的日记能够提高你记忆梦境的能力,从而做让自己更满意的梦。
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2
回顾你的梦。如果你经常做噩梦,你可以尝试在清醒的时候想象一些新的梦。
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3
写下梦的新结局。换句话说,你应该写下噩梦是怎样变成好梦的。
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4
重读你写下的好梦。接着,在你清醒的时候,花5至20分钟的时间去想象这个梦。
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5
在所有你做噩梦的时候,坚持上面的做法。研究表明,做噩梦的人,尤其是那些由于经历的创伤事件才做噩梦的人,可以通过这样的方法来提高改善做梦的质量。
方法 4 的 4:
减轻压力
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1
避免在睡觉前进行压力较大的活动,比如工作、锻炼、或者争吵。这些让你更有可能睡不好,或者做不好的梦。
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2
试着在睡觉前几分钟做做瑜伽或者冥想。学着让大脑更平静,这会减少你做噩梦的几率,提高做梦质量。
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3
如果在睡觉前你觉得有压力,就做2分钟的深呼吸。每次吸气、呼气10秒钟,直到自己平静下来。
你需要准备
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白噪音机器
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舒缓的音乐
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夜间零食
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富含色氨酸的食物
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维他命B6补充物
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梦的日记
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梦境想象