我是Donna， 一位身心治療師、催眠治療師，夢境和敘事治療師。
這裏，我分享自我療愈，身心修復、身心整合的理念和方法，個案和啓示。
分享夢境啓迪、生命故事、探索人性和健康知識、如何運用潛意識的力量，活得自在輕鬆、潛能得到有效的發揮。
這裏，記載了我工作和日常生活的啟迪。
讀懂一個人，與人產生深刻的連結，陪伴人們活出健康和夢想的天空，是我的夢想。
Being a dream therapist, hypnotherapist, and health therapist, my philosophy is to improve abilities in self management, self healing, self coaching and body-mind in alignment.
Our workshop on dream topic was very deep
and inspiring
It is possible to have a following up
workshop or or a gathering for people who would like to know their inner world,
their sleep dreams better, so that they can learn to control their own emotion
and make a significant change in body health and mental health.
[16:07, 8/17/2016] Donna Wong 🌈😀:
http://topick.hket.com/article/1483079/%E3%80%8C%E8%A2%AB%E9%AC%BC%E5%A3%93%E3%80%8D%E6%98%AF%E6%92%9E%E9%AC%BC%EF%BC%9F?itc=20001
[16:08, 8/17/2016] Donna Wong 🌈😀: know our
subconscious better, all ghosts will be gone
Medical evidence suggests that for optimum health and function,
the average adult should get seven to nine hours of sleep daily. But more than
60% of women regularly fall short of that goal. Although each hour of lost
slumber goes into the health debit column, we don’t get any monthly reminders
that we’ve fallen in arrears. In fact, the greater the sleep debt, the less capable we are of recognizing
it: Once sleep
deprivation — with its fuzzy-headedness, irritability, and fatigue — has us in
its sway, we can hardly recall what it’s like to be fully rested. And as the
sleep debt mounts, the health consequences increase, putting us at growing risk for weight
gain, diabetes, heart disease, stroke, and memory loss.
In some cases, sleep debt results from insomnia or other
underlying conditions that may require medical attention. But most sleep debt
is due to burning the candle at both ends — consistently failing to get to bed
on time and stay there until we’ve slept enough.
It may take some work, but you can repay even a chronic, longstanding sleep debt.
How we sleep
We need sleep, and, in a sense, we’re programmed to be sure that
we get it. The body summons sleep in
two ways: by boosting circulating levels of the neurotransmitter adenosine and
by sending signals from the circadian clock, which controls the body’s daily
rhythms. Together, these two
systems establish an ideal bedtime for each of us.
The circadian clock regulates all body functions — not just the
pattern of sleeping and waking during the 24-hour cycle, but also fluctuations
in body temperature, blood pressure, and levels of digestive enzymes and
various hormones. Most of us experience a major “sleepiness” peak between 12
a.m. and 6 a.m. and a minor one between 2 p.m. and 4 p.m. Of course,
individuals vary.
Why we need sleep
Although sleep doesn’t trump food and water in the hierarchy of
physical needs, we can’t live without it. Given the ethical limits on research
involving human subjects, scientists have no direct evidence on how extended
sleeplessness — that is, beyond a few days — affects human beings. Laboratory
rats, however, have been deprived of sleep for long periods, and after a week
or two, the results include loss of immune function and death from infections.
In a landmark study of human sleep deprivation, University of
Chicago researchers followed a group of student volunteers who slept only four
hours nightly for six consecutive days. The volunteers developed higher blood
pressure and higher levels of the stress hormone cortisol, and they produced
only half the usual number of antibodies to a flu vaccine. The sleep-deprived
students also showed signs of insulin resistance — a condition that is the
precursor of type 2 diabetes and metabolic slowdown. All the changes were
reversed when the students made up the hours of sleep they had lost. The Chicago
research helps to explain why chronic sleep debt raises the risk of obesity,
heart disease, stroke, and diabetes.
The architecture of sleep
Scientists have documented the debilitating effects of sleep
deprivation very well, but they still know little about how sleep accomplishes
its restorative handiwork.
The studies show that there are two forms of sleep, distinguished by
specific brain-wave activity and the presence or absence of rapid eye movement
(REM). During non-REM sleep, brain waves become slower and more synchronized,
and the eyes are still; during REM sleep, brain waves are faster and less
organized, and the eyes scan back and forth under the lids.
We fall into non-REM sleep in four stages that represent a
continuum of shallow to deep sleep. In Stage 1, characterized by relatively
fast waves, we are perched on the brink of sleep and are readily aroused. By
Stage 4, or slow-wave sleep, we are dead to the world; breathing has slowed
considerably and blood pressure and heart rate have dropped by as much as 30%.
The brain becomes less responsive to external stimuli, making it difficult to
awaken. Although most of the body’s systems are in “sleep mode” at this stage,
some are at their most productive. Early in Stage 4 sleep, for example, the pituitary releases a pulse
of growth hormone that stimulates tissue growth and repair.
A typical night’s sleep consists of four or five REM/non-REM
cycles with occasional, brief episodes of wakefulness. Most Stage 4 sleep occurs during the first two to
three hours of sleep. As morning approaches, REM sleep occupies an increasing
share of slumber.
Countering the effects of sleep loss
Dr. Lawrence J. Epstein, regional medical director of the
Harvard-affiliated Sleep Health Centers, has been treating patients with sleep
disorders since the early 1990s and has successfully counseled scores of
patients out of sleep debt. In The Harvard Medical School Guide to a
Good Night’s Sleep, Dr. Epstein advises us to avoid regarding sleep as
an indulgence or luxury. Rather, we should recognize that adequate sleep is
just as important for health as diet and exercise are. To that end, he offers
the following advice:
Settle short-term debt. If you missed 10 hours of sleep over the
course of a week, add three to four extra sleep hours on the weekend and an
extra hour or two per night the following week until you have repaid the debt
fully.
Address a long-term debt. Plan a vacation with a light schedule and
few obligations. Then, turn off the alarm clock and just sleep every night until
you awake naturally.
Avoid backsliding into a new debt cycle. Once you’ve determined how much sleep you
really need, factor it into your daily schedule. Try to go to bed and get up at
the same time every day — at the very least, on weekdays.
