정상 수면 조절기전에 기반한 건강한 수면 습관

• 영문명: Healthy Sleep Habits Based on Normal Sleep Regulation
• 발행기관: 대한수면의학회
• 저자명: 최광연
• 간행물 정보: 『수면정신생리』제31권 제1호, 5~13쪽, 전체 9쪽
• 주제분류: 의약학 > 정신과학
• 파일형태: PDF
• 발행일자: 2024.06.30

국문 초록

Sleep is essential for physiological recovery and the maintenance of health. Over 15% of the population uses sleep medications and lacks access to effective cognitive-behavioral therapy for insomnia (CBT-I). CBT-I, which includes techniques such as sleep hygiene education, sleep diaries, relaxation techniques, stimulus control, and sleep restriction, is a standard treatment proven effective for chronic insomnia. This review aims to explain the significance of CBT-I techniques based on normal sleep regulation mechanisms. It discusses the principles of sleep hygiene education according to theories of circadian rhythms, homeostatic regulation, and conditioning. Furthermore, it examines zeitgebers such as light, melatonin, physical activity, diet, and social activities that regulate circadian rhythms, as well as habits that can disrupt these rhythms and how they can be effectively managed. The review explores how patients with insomnia can identify its causes, correct their habits, or seek professional help using wearable devices. Sleep Medicine and Psychophysiology 2024；31(1)：5-13

목차

서 론

일주기 리듬(Process C)

항상성 기전(Process S)

자율신경 조절

조건화(Conditioning)

빛 시간 조율기(Photic Zeitgeber)

기타 시간 조율기(Non-Photic Zeitgeber)

수면행동 기록

불면증의 공존질환의 감별

신경안정제(수면제)/알코올

각성제/카페인 음료

교대근무(Shift Work)

결 론

REFERENCES

키워드

불면증 인지행동치료 수면위생 수면습관 정상수면 Circadian rhythm Cognitive behavior therapy Digital therapy Sleep hygiene Sleep apnea