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The first sleep book by a leading scientific expert—Professor Matthew Walker, Director of UC Berkeley’s Sleep and Neuroimaging Lab—reveals his groundbreaking exploration of sleep, explaining how we can harness its transformative power to change our lives for the better.

It is a comprehensive exploration of the science of sleep and its importance for physical and mental health. Walker discusses the many benefits of sleep, from memory consolidation to immune system function, and highlights the negative consequences of sleep deprivation. He also explores the social and economic implications of sleep, including the impact of sleep on workplace productivity and healthcare costs. This book is a valuable resource for the research of sleep quality and sleep health.

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"Why We Sleep is an important and fascinating book...Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you." -Bill Gates A New York Times bestseller and international sensation, this "stimulating and important book" (Financial Times) is a fascinating dive into the purpose and power of slumber.
Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don't sleep. Compared to the other basic drives in life-eating, drinking, and reproducing-the purpose of sleep remained elusive.

An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now, preeminent neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming. Within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming mollifies painful memories and creates a virtual reality space in which the brain melds past and present knowledge to inspire creativity.

Walker answers important questions about sleep: how do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us and can they do long-term damage? Charting cutting-edge scientific breakthroughs, and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer's, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book.

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"Why We Sleep is an important and fascinating book...Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you."

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Koffel and Watson's article examines the two-factor structure of sleep complaints and their relation to depression and anxiety. The authors conducted a study with a sample of college students, using a sleep diary and self-report measures to assess sleep complaints, depression, and anxiety. They suggest that addressing sleep complaints may be an effective way of addressing comorbid depression and anxiety. The study also underscores the need for more research on the relationship between sleep and mental health, and the importance of developing interventions that address both sleep and psychological symptoms.

It explores the relationship between sleep complaints, depression, and anxiety. The authors found that sleep complaints are related to both depression and anxiety, and that cognitive factors play a significant role in this relationship. The article suggests that cognitive therapy may be an effective treatment for both sleep complaints and the associated anxiety and depression.

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This book covers the application of cognitive therapy to a range of mental health conditions, including anxiety and insomnia. The authors emphasize the importance of using cognitive therapy to help patients establish their own correct cognition by identifying and challenging negative thoughts and beliefs. The book includes case studies and practical techniques for implementing cognitive therapy, as well as a discussion of the therapeutic relationship, assessment and diagnosis, and relapse prevention. The authors also highlight the role of cognitive therapy in conjunction with other treatment modalities, such as medication and family therapy.

Overall, these two references provide in-depth coverage of cognitive therapy for anxiety and insomnia, including the cognitive theory of these conditions, practical techniques for implementing cognitive therapy, and the importance of helping patients establish their own correct cognition. They help me understand theoretically how sleep assistants can help clients.

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About this book

When the first edition of Clinical Applications of Cognitive Therapy was published in 1990, it provided a valuable resource for practitioners, researchers, and advanced students of Cognitive Therapy. At that time, a large body of research supported the cognitive view of psychopathology and showed that Cognitive Therapy was an effective treatment approach. However, as practitioners went forth to apply Cognitive Therapy in real-life clinical practice, they faced significant challenges. In controlled outcome studies, standardized treatment protocols for treating one specific problem had been applied with carefully selected research subjects. In clinical practice, individuals seeking treatment typically had more than one problem at a time, had a variety of factors which complicated treatment, or had problems for which no standardized treatment protocol had yet been developed. Clinical Applications of Cognitive Therapy was a volume written by practitioners, for practitioners, which provided an integrated, step-wise approach to understand ing the principles and practice of Cognitive Therapy. Its clear, practical approach was rich in clinical vignettes that demonstrated how the principles and strategies of Cognitive Therapy are applied. In addition to discussing the treatment of depres sion, suicidality, and anxiety disorders, it discussed the complications that arise when applying Cognitive Therapy's apparent1y straightforward approach in the consulting room. In particular, it included an extensive discussion of the inter personal complexities encountered when applying Cognitive Therapy with clients who have personality disorders.

Authors and Affiliations

School of Counseling, Education, Psychology, and Social Work, University of St. Francis, Fort Wayne, USA

Arthur Freeman

Cleveland Center for Cognitive Therapy and Case Western Reserve, University School of Medicine, Cleveland, USA

James Pretzer

Anxiety Treatment Center and Case Western Reserve, University School of Medicine, Cleveland, USA

Barbara Fleming

Cognitive Behavioral Therapy of Newport Beach, Newport Beach, USA

Karen M. Simon

About the authors

Dr. Arthur Freeman is the Dean of Counseling, Education, Psychology and Social work at the University of St. Francis in Fort Wayne, Indiana. Prior to his move to Indiana, he was Professor and Chair of the Department of Psychology and Director of the doctoral program in Clinical Psychology at the Philadelphia College of Osteopathic Medicine. He has remained in the position of Professor since his move. He completed his undergraduate and early graduate work at New York University and his doctoral
work at Teachers College-Columbia University. He studied at the Alfred Adler Institute in New York under Drs. Kurt and Alexandra Adler, the Institute for Rational Living under Dr. Albert Ellis, and completed a Postdoctoral Fellowship at the Center for
Cognitive Therapy at the University of Pennsylvania under Dr. Aaron T. Beck.

In addition to 50+ book chapters, reviews and journal articles, he has published twenty three professional books on the topic of CBT including: Cognitive Therapy of Personality Disorders (with Aaron T. Beck), Clinical Applications of Cognitive Therapy, The Comprehensive Casebook of Cognitive Therapy (with Frank Dattilio). Dr. Arthur Freeman has published two popular books, Woulda, Coulda, Shoulda: Overcoming Mistakes and Missed Opportunities (with Rose DeWolf) and The Ten Dumbest Mistakes Smart People Make, and How to Overcome Them (with Rose DeWolf). His work has been translated into Bulgarian, Chinese, Dutch, German, Italian, Japanese, Portuguese, Spanish, and Swedish. Dr. Freeman serves on the editorial boards of several U.S. and international journals.

He is board certified in Clinical Psychology, Family Therapy and Behavioral Psychology by the American Board of Professional Psychology. Art Freeman is a Fellow of the American Psychological Association (divisions of Clinical Psychology, Psychotherapy, and Family Psychology), of the American Psychological Society, of the Academy of Clinical Psychology, and of the Pennsylvania Psychological Association. Dr. Freeman is a past president of the Association for Advancement of Behavior Therapy and is the Vice President (2000-2002) of the North American Society of Adlerian Psychology.

In 2000, the Pennsylvania Psychological Association named him recipient of its award for "Outstanding Contribution to the Science and Practice of Psychology." Dr. Arthur Freeman has been a Visiting Professor of Psychiatry and Psychology at the Universities of Umea and Gothenburg (Sweden); at the University of Catania (Italy), at the Shanghai Second Medical University (China). He has lectured in twenty five countries over the past 20 years.

James Pretzer, Ph.D., is the Director of the Cleveland Center for Cognitive Therapy, a consulting editor at Behavior Online, and is Assistant Clinical Professor of Psychology at Case Western Reserve University. He completed his post-doctoral training with Aaron T. Beck, MD. He has authored a number of papers and book chapters on Cognitive Therapy, with his work translated in Swedish, German, and Japanese.

Dr. Barbara Flemming is the director of the Anxiety Treatment Center in Cleveland, Ohio, Assistant Clinical Professor of Psychology at Case Western Reserve University, and President of Behavioral Health Associates, Inc. She received her Ph.D. in Clinical Psychology from Michigan State University and completed post-doctoral training with Aaron T. Beck, MD. She has authored a number of papers and book chapters on the treatment of anxiety disorders and other topics, with her work translated in Swedish, Japanese, and German.

Bibliographic Information

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Clinical Applications of Cognitive Therapy

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When the first edition of Clinical Applications of Cognitive Therapy was published in 1990, it provided a valuable resource for practitioners, researchers, and advanced students of Cognitive Therapy. At that time, a large body of research supported the cognitive view of psychopathology and showed that Cognitive Therapy was an effective treatment approach.

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This is a very helpful video for people who don't have a lot of professional equipment, helping us to record audio better under limited conditions. Such as placing blankets around to reduce echoes, etc. It also involves how recording can better integrate video and audio.

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An all-round science popularization and advice on recording audio, the content is very comprehensive, including the distinction and recommendation of microphones, and the introduction of methods for recording different subjects such as musical instruments, human voices, natural sounds, etc. There are many places worth learning from.

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如何录制一切 | 在线麦克风测试

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：我基于多年经验的，关于如何录制几乎所有的东西 – 而又不使用昂贵的录音棚设备的，深入的指南。

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The ASMR is actually like distant ear picking, triggering tingling or pinprick sensations on the skin surface, on the scalp and throughout the body of the person receiving it. The person may experience "goosebumps" and a slight contraction of the face, but the tension response is short-lived, followed by the body responding and in a long-term state of relaxation. There are also some people who feel full of pleasure in the head and upper body.

The role played by the sleeper in terms of sound is very similar to that of ASMR, which helps to fall asleep through auditory stimulation.

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这几年，随着自发性知觉经络反应的刷屏，大家不仅以娱乐的方式去看待它，更多是认为自发性知觉经络反应对治疗失眠的有一定的帮助。那么自发性知觉经络反应的神奇之处到底在哪呢？

自发性知觉经络反应的定义
自发性知觉经络反应的英文全称是 "Autonomous Sensory Meridian Response"。这个指定了一种通过进行放松感觉的技术。这些感觉是由感官刺激触发的，主要是听觉和/或视觉上的刺激：听一个声音，呈现一个物体的柔软度和缓慢度。它是要给人一种非常放松的感觉。这种感觉可以表现为对听觉刺激的刺痛和/或颤抖。
自发性知觉经络反应视频给人带来什么效果？
互联网上的自发性知觉经络反应视频一般都比较简短，其中很多做自发性知觉经络反应的视频博主会在粉丝网友的耳边低语，刮开肥皂，揉搓床单，展开磁带等。据统计，许多人都是晚上躺在床上观看自发性知觉经络反应视频。

不过有些人只是喜欢闭着眼睛听，而不关心视频博主所用的物品。他们的目标只是被声音'哄'着，然后睡着。然而，自发性知觉经络反应视频有其局限性，同样的声音可以使一个人感到放松和快乐，而对另一个人来说是无感觉的，甚至在某些人耳里就像是噪音，令人感到很不愉快。在一个自发性知觉经络反应疗程中，练习者可以观察和倾听客户的反应，并根据他们的喜好调整声音。这使治疗师能够在通过结合催眠来解决他们的问题之前，为他们提供最大的幸福感和舒适感。

自发性知觉经络反应其实就像是远距离采耳一样，触发了接受它的人在皮肤表面、头皮上和整个身体上的刺痛或针刺的感觉。这个人可能会感到 "鸡皮疙瘩"，脸上出现微收缩，但是紧张反应是短暂的，接下来的身体正在作出反应和处于长期放松的状态。也有一些人会感到头部和上半身的充满了快感。而有时自发性知觉经络反应会诱发一种欢快的放松，给人留下一种兴奋的感觉，持续时间或多或少，因人而异。
自发性知觉经络反应为什么能够助眠？
目前，自发性知觉经络反应对健康的益处尚未得到证实但是也有很多学者会利用自发性知觉经络反应来检测它的助眠效果。

一、聆听愉快的声音有放松的力量，如自发性知觉经络反应的声音，在这个意义上，自发性知觉经络反应可以降低压力水平，帮助人们更容易入睡，睡得更好。

二、把精力集中在一个鼓舞人心的物体或音乐上，也会使接受者产生一种愉悦感。愉悦感会诱发体内几种荷尔蒙的分泌：多巴胺，幸福荷尔蒙。还有5-羟色胺，一种在抗抑郁药中发现的神经递质。自发性知觉经络反应的实践引发了愉快的感觉。

三、自发性知觉经络反应轻松不紧迫的声音能暂时改善抑郁症患者的情绪。

四、将自发性知觉经络反应与正念冥想或催眠相结合，将进一步降低压力水平，减缓大脑活动。

所以下次你失眠的时候，你会想着去尝试自发性知觉经络反应这种方式吗？

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失眠治疗法：自发性知觉经络反应

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这几年，随着自发性知觉经络反应的刷屏，大家不仅以娱乐的方式去看待它，更多是认为自发性知觉经络反应对治疗失眠的有一定的帮助。那么自发性知觉经络反应的神奇之处到底在哪呢？ 自发性知觉经络反应的定义自发性...

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Their meta-analysis examines the effectiveness of music therapy, which includes auditory stimulation, in improving sleep quality in individuals with acute and chronic sleep disorders. The authors found that music therapy was associated with significant improvements in sleep quality, as measured by the PSQI and other sleep measures. They note that the effects of music therapy may be mediated by its ability to promote relaxation and reduce anxiety, and that it may be a useful intervention for individuals with insomnia.

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The strategy of cognitive therapy is to help patients rebuild their cognitive structure, re-evaluate themselves, rebuild their confidence in themselves, and change their "bad" cognition. Cognitive theory holds that people's emotions come from people's beliefs, evaluations, explanations or philosophical views on the things they encounter, rather than from the things themselves. Emotion and behavior are subject to cognition, and cognition is the determinant of people's psychological activities. Cognitive therapy is to correct one's maladaptive emotions or behaviors by changing people's cognitive process and the concepts generated by this process. The goal of treatment is not only for external manifestations such as behavior and emotion, but also to analyze the patient's thinking activities and strategies to deal with reality, and to find out wrong cognitions and correct them.

Therefore, the sleep assistant also plays the role of the psychotherapist of cognitive therapy to a certain extent.

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认知疗法(Cognitive therapy)于20世纪60～70年代在 美国产生，是根据人的认知过程，影响其 情绪和行为的理论假设，通过认知和行为技术来改变求治者的不良认知，从而矫正并适应不良行为的 心理治疗 方法。

认知疗法（CognitiveTherapy）是根据认知过程，影响情感和行为的理论假设，通过认知和行为技术来改变患者的不良认知的一类心理治疗方法的总称。

认知疗法的基本观点是：认知过程及其导致的错误观念是行为和情感的中介，适应不良行为和情感与适应不良认知有关。认知疗法常采用认知重建、心理应付、 问题解决 等技术进行心理辅导和治疗，其中认知重建最为关键。

认知疗法是20世纪60～70年代在 美国 心理治疗领域中发展起来的一种新的理论和技术。

这种改变人的认识观念的思想最早起源于古希腊哲学家苏格拉底的"辩证法"。由你说出你自己的观点，并依照这种观点进行进一步的推理，最后引出矛盾和谬误，从而使你认识到先前思想不合理的地方，并由你自己加以改变。

20世纪，另一名哲学家维特根斯坦(L·Wittgnehstein)提出了语言分析哲学， 目的 就是要改变当时哲学领域中语词不清，概念混乱的局面。实际上，这是一种更为严密的揭示并纠正错误思想的方法。

自从心理学从哲学范畴中独立出来，心理学的理论也有了飞速的发展，先后经历了精神分析和行为主义心理学占统治地位的时期；而到了20世纪60～70年代，人本主义心理学和认知心理学的兴起则是继精神分析和行为主义之后的第三股势力。

认知疗法作为一种系统的心理咨询的理论和技术正是在这种背景下发展起来的。因此，它和人本主义心理学及认知心理学在理论上有着密切的联系。

认知行为疗法是一组通过改变思维和行为的方法来改变不良认知，达到消除不良 情绪 和行为的短程的心理治疗方法。

其中有代表性的是阿尔波特.埃利斯的合理 情绪行为疗法,阿伦. 贝克 和雷米的认知疗法以及梅肯鲍姆的认知行为疗法。

由于文化、知识水平及周围环境背景的差异，人们对问题往往有不同的理解和认知。所谓认知一般是指认识活动或认识过程，包括信念和信念体系、思维和想象。具体来说，"认知"是指一个人对一件事或某对象的认知和看法，对自己的看法，对人的想法，对环境的认知和对事的见解等等。例如：同样的一所医院，小孩可能依自己的认识和经验，把它看成是一个"可怕的场所"，不小心就会被打针；一般人会看成是"救死扶伤"之地、可帮其"减轻痛苦"；而有些老年人则可能把医院看成是"进入坟墓之门"。所以，关键不在"医院"客观上是什么，而是被不同的人认知或看成是什么不同的认知就会滋生不同的 情绪，从而影响人的行为反应。因此，"认知疗法"强调，一个人的非适应性或非功能性心理与行为，常常是受不正确的认知而不是适应不良的行为。正如认知疗法的主要代表人物 贝克(A·T·Beck)所说："适应不良的行为与 情绪，都源于适应不良的认知，因此，行为矫正疗法不如认知疗法。"例如，一个人一直"认为"自己表现得不够好，连自己的父母也不喜欢他，因此，做什么事都没有信心，很自卑，心情也很不好。认知疗法的策略，便在于帮助他重新构建认知结构，重新评价自己，重建对自己的信心，更改认为自己"不好"的认知。认知理论认为人的 情绪来自人对所遭遇的事情的信念、评价、解释或哲学观点，而非来自事情本身。 情绪和行为受制于认知，认知是人心理活动的决定因素，认知疗法就是通过改变人的认知过程和由这一过程中所产生的观念来纠正本人的适应不良的 情绪或行为。治疗的目标不仅仅是针对行为、 情绪 这些外在表现，而且分析病人的思维活动和应付现实的策略，找出错误的认知加以纠正。

认知疗法常采用认知重建、心理应付、 问题解决等技术 进行心理辅导和治疗，其中认知重建最为关键。 艾利斯（Ellis）认为，经历某一事件的个体对此事件的解释与评价、认知与信念，是其产生 情绪和行为的根源，不合理的认知和信念引起不良的情绪和行为反应，只有通过疏导谈论来改变和重建不合理的认 知与信念，才能达到治疗 目的。 贝克 也指 出，心理困难和障碍的根源来自于异常或歪曲的思维方式，通 过发现、挖掘这些思维方式，加以分析、批判，再代之以合理的、现实的思维方式，就可以解除患者的痛苦，使之更好地适应环境。

梅钦 伯姆(Meychenbaum)认为，人的行为和 情绪 由自我指令性语言控制，而自我指令性语言在儿童时代就已经内化，虽在成人期意识不到，但仍在控制人类的行为和情绪。如果自我指令性语言在形成过程中有误，则会产生情绪障碍和适应不良行为。因此，治疗包括学习新的自我指令、使用想象技术来解决问题等。

认知疗法不同于传统的行为疗法，因为它不仅重视适应不良 性行为的矫正，而且更重视改变病人的认知方式和认知-情感-行为三者的和谐。同时，认知疗法也不同于传统的内省疗法或精神分析，因为它重视病人的认知对其心身的影响，即重视意识中的事件而不是无意识。内省疗法则重视既往经历特别是童年经历对问题的影响，重视无意识而忽略意识中的事件。 从另一角度言，认知疗法乃是针对 心理分析疗法 的缺陷而发展起来的。因为在心理分析治疗时，常着重于心理与行为的潜意识和情感症结，而这种潜意识的欲望或情感，往往只是施治者的分析推测，不容易向患者解释，也不容易被患者接受，更不易作为治疗的着眼点来操作。治疗把着眼点放在认知上，它不必管看不到、也抓不到的潜意识，只要更正这些可用语言描述的观念、想法、信念，处理好非功能的"认知"即可。既明显，又具体，易取得患者的理解与协作。

大家知道，人在药物作用、疲劳、意识清晰度下降或过份警觉的状态下可以出现感知歪曲，从而影响现实评价，如"草木皆兵"。在异常认知方式的影响下，同样可以出现现实检验的错误。如固执病人，把别人的一言一行、一笑一颦都认为与自己有关；抑郁病人总觉得事事不如人，犹如行尸走肉； 疑病症 病人把躯体的任何不适都认为是严重疾病的象征等。

正常人能够区分主观与客观、假设与现实；在接受假设以前，知道先对假设进行检验。如果二者混为一谈，如 焦虑病人把任何风吹草动都视为危险信号。还有的病人虽然进行了检验，但只接受与自己观点一致的证据，拒绝与之相反的证据，以致患者的认知评价不能正确反映现实。要帮助患者解决这一问题，首先要让病人充分认识到自己认知的局限性，施治者可直接或间接地向患者运用认识论的原理，来解释以下问题：①对现实的感知，不同于现实本身，最多也只能接近现实，因为感觉器官的功能有限，不可能完全反映现实，在病态的情况下尤其如此；②对感知的解释依赖于认知过程，如分析、综合、比较、抽象、概括以及概念、判断、推理等思维过程容易出错，任何生理、 心理问题 都可影响认知过程。

认知治疗的基本观点是：认知过程是行为和情感的中介；适应不良行为和情感与适应不良性认知有关。医生的任务就是与病人共同找出这些适应不良性认知，并提供"学习"或训练方法矫正这些认知，使病人的认知更接近现实和实际，随着不良认知的矫正，病人的 心理障碍 亦逐步好转。

近10多年来， 认知治疗兴起，并得到迅速发展。 阿登纳、艾里斯、戈得夫雷特、 贝克和麦生保等对 认知治疗的发展有重要贡献。 认知治疗有不同的类别，强调不同的重点，采用不同的技术，但有许多共同的原则。其基本理论是：行为和情感是由认知作为中介的，适应不良 性行为和情感与适应不良性认知有关。医生的任务是认出这些认知，并提供适当的方法或学习技术矫正这些适应不良性认知。由于适应不良性认知被矫正，将导致 心理障碍的好转。虽然 认知治疗也采用行为技术，但是认知治疗的目标是改变认知过程，而不是某些行为。 认知治疗仍在发展中，已有约10篇报告证明， 贝克的认知治疗对 抑郁症有明显疗效，相当于或略高于三环抗抑郁剂。 拉什等报告中度与 重度抑郁症经12周 认知治疗完全缓解出院者达83%。肖亦取得类似结果。 认知治疗尚无令人满意的分类，主要包括艾氏 理性情绪疗法，戈得夫雷特的系统理性重建法、 贝克 认知治疗(CT)和麦生保的自我指导训练与应激接种训练等。

于此过程中，要认识适应不良的认知-情感-行为类型。病人和治疗医师对其问题达成认知解释上意见的统一；对不良表现给予解释并且估计矫正所能达到的预期结果。比如，可让病人自我监测思维、情感和行为，治疗医师给予指导、说明和认知示范等。

于此过程中，要使病人发展新的认知和行为来替代适应不良的认知和行为。比如，治疗医师指导病人广泛应用新的认知和行为。

培养观念的竞争，用新的认知对抗原有的认知。于此过程中，要让病人练习将新的认知模式用到社会情境之中，取代原有的认知模式。比如，可使病人先用想象方式来练习处理问题或模拟一定的情境或在一定条件下让病人以实际经历进行训练。

于此过程中，作为新认知和训练的结果，要求病人重新评价自我效能以及自我在处理认识和情境中的作用。比如，在练习过程中，让病人自我监察行为和认知。

所谓认知性错误即来访者在概念和抽象上常犯的错误。这些错误相对于自动化思想更难识别，因此咨询师应听取并记录来访者的自动性思维，然后帮助来访者归纳出它们的一般规律。

真实性检验就是将来访者的自动思维和错误观念作为一种假设，鼓励他在严格设计的 行为模式 或情境中对假设进行检验，使之认识到原有观念中不符合实际的地方，并自觉纠正，这是认知疗法的核心。

去中心化就是让来访者意识到自己并非被人注意的中心。很多来访者总感到自己是别人注意的中心，自己的一言一行都会受到他人的评价。为此，他常常感到自己是无力的，脆弱的。如果来访者认为自己的行为举止稍有改变就会引起周围人的注意和非难，那么咨询师可以让他不像以前那样去和人交往，即在行为举止上稍有改变，然后要求他记录别人不良反应的次数，结果他发现很少有人注意他言行的变化，他自然会认识到自己以往观念中不合理的成分。

该理论是由 美国临床心理学家 阿尔伯特·艾利斯 于60年代创立的一种心理治疗体系，他认为人有其固有本性，人的先天倾向中有积极的取向，也有消极的本性，换句话说人有趋向于成长和自我实现这样的内在倾向，同时也具有非理性的不利于生存发展的生活态度倾向，而且艾利斯更强调后一种倾向，他认为正是这种非理性的生活态度，导致心理失调。

艾利斯 认为人的情绪来自人对所遭遇的事情的信念、评价、解释或哲学观点，而非来自事情本身。情绪和行为受制于认知，认知是人心理活动的"牛鼻子"，把认知这个"牛鼻子"拉正了，情绪和行为的困扰就会在很大程度上得到改善。

在ABC理论中，D代表治疗（disputing）通过D来影响B，认识偏差纠正了， 情绪 和行为困扰就会在很大程度上解除或减轻，最后达到E效果（effects）,负性情绪得到纠正。

认知疗法的理论基础是阿龙· 贝克提出的情绪障碍认知理论。他认为： 心理问题 "不一定都是由神秘的、不可抗拒的力量所产生，相反，它可以从平常的事件中产生，例如错误的学习，依据片面的或不正确的信息作出错误的推论，以及像不能妥善地区分现实与理想之间的差别等等。"他提出，每个人的情感和行为在很大程度上是由其自身认识世界、处世的方式或方法决定的，也就是说，一个人的思想决定了他内心体验和反应。

认知理论的出发点在于确认思想和信念是 情绪状态和行为表现的原因。 贝克论证说， 抑郁症病人往往由于做出 逻辑判断上的错误因而变成抑郁、歪曲事情的含义而自我谴责；一件在通常情况下很小的事情(如溅出饮料)会被他看成生活已完全绝望的表现。因此 抑郁症 病人总是对自己作出不合逻辑的推论，用自我贬低和自我责备的思想去解释所有的事件。

认知治疗 是根据认知过程影响情感和行为的理论假设，通过认知和行为技术来改变病人不良认知的一类心理治疗方法的总称。所谓认知一般是指认知活动或认知过程，包括信念和信念体系、思维和想象。认知过程一般由三部分组成：(1)接受和评价信息的过程；(2)产生应付和处理问题方法的过程；(3)预测和估计结果的过程。

认知治疗的理论和范围正在不断的补充和扩大，应运而生的有 动力认知治疗和 认知行为治疗。前者是由 威纳倡导和发展的，他认为认知过程的发展(即感知、记忆、推理、评价、解决问题以及学习的方式)不可能脱离个体的成长发育和人际交往，只有不脱离，我们才有了自尊和认同、发泄和控制冲动、以及与他人的接触交往。曾有外伤以及未接受良好教育的儿童往往会有部分或全面的认知缺陷， 动力就在于用恰当的认知结构来替代有缺陷的认知结构。后者是由 马尔奈及阿恩科夫在前人工作的基础上系统阐述和发展起来的，其基本假设是适应不良 性行为 是由心理因素、生物因素和环境因素相互影响产生的，治疗的方法就在于综合应用认知技术和行为技术来矫正不良行为。

即在证据缺乏或不充分时便草率地作出结论，如"我是无用的，因为我去买东西时商店已经关门了。"

仅依据个别细节而不考虑其他情况便对整个事件作出结论，这是一种瞎子摸象式的、以偏概全的认知方式。如"单位中有许多不学无术的人在工作，这是我做领导的过错。"

或称过度泛化，是指在单一事件的基础上作出关于能力、操作或价值的普遍性结论，也就是说从一个琐细事件出发引伸作出的结论。如"因为我不明白这个问题，所以我是一个愚蠢的人。"或"因为打碎了一只碗，所以我不是一个好母亲。"

对客观事件的意义作出歪曲的评价，如"因为偶然的开玩笑，并无恶意地撒了一次谎，于是认为完全丧失了诚意。"

即要么全对，要么全错，病人往往把生活看成非黑即白的单色世界，没有中间色。如没有被聘为 电视播音员 ，从而就产生："我感到非常沮丧，因为没有什么地方再会聘用我了；我现在连整理房间的能力也没有了，我成为一个无用的人了。"

一般认为， 抑郁病人的思维内容是以失落感为特征的，对前途丧失信心，对工作丧失兴趣，并有生理功能的丧失(如性功能、 食欲、体重等)、病人往往以"负性认知倾向" 为其认知特征，"他们往往把自己看成是被剥夺了的、失败的或者是有缺陷的人；他们周围的世界充满了荆棘和艰难，几乎没有一丝成功的喜悦；他们的前途没有一点自我满足的希望，只有痛苦和挫折。"这些观念被称为抑郁认知三联征。病人往往在认知范围的大小、内容和本质上都有歪曲，形成的看法往往是固执和消极的。已经有许多实验研究证实并支持认知理论的一些主要论点，如已经证实 情绪 抑郁和非抑郁病人之间在下列几方面存在差异：对前途的期望、梦的内容、对想象情境的解释、认知功能的问卷调查评分(如自主思维问卷ATQ)。认知指导技术也已经显示对抑郁心境以及消极思维等有心理矫正作用。

归纳了 认知学习理论 家常用的三个基本观点，对学习认知疗法有重要的意义：

(1)人们的适应性或适应不良 性行为 和情感的类型是经过认知过程而产生的；

(2)这些认知过程可以被一定的"图式"( 贝克 将不合逻辑的推论称为图式)所激活；

(3)治疗医师的主要角色既是诊断者又是教育者。即评定适应不良性认知过程，安排一定的学习训练任务、矫正认知、行为和情感的类型。

一般说来，求治者的主要问题若跟非功能性的认知有关，则是根据异常认知而形成的，如对人的偏见、对自己的自卑、对事情抱有错误或消极的态度等等，均适合运用认知疗法来进行治疗。在临床上，认知疗法适应于各种 神经症，但主要是用来治疗 抑郁症，尤其是单相抑郁症（内因性抑郁症）的成年病人。也可作为 神经性厌食、性功能障碍和 酒精中毒等病人的治疗方法，还适用于治疗 焦虑障碍、 社交恐怖、 偏头痛、考试前紧张焦虑、 情绪激怒和 慢性疼痛 病人。

认知治疗可以用于治疗许多疾病和 心理障碍。其中最主要的是治疗 情绪抑郁病人，尤其对于单相 抑郁症的成年病人来说是一种有效的短期治疗方法。根据 美国宾夕法尼亚大学的研究报道， 认知治疗主要适用于治疗单相 抑郁症门诊病人，抑郁病一般经过12周的认知治疗，80%的病人有显著改善，疗效优于用丙咪嗪药物治疗的对照组，随访一年，疗效稳定。另外， 爱丁堡大学、哥伦比亚大学和 匹兹堡大学的研究组也分别报道了 认知治疗可以取得像抗抑郁药物一样的疗效；其中爱丁堡大学的布莱克伯恩(1981)等人报道，将 原发性抑郁症病人随机分成药物治疗组、认知治疗组和药物-认知治疗合并治疗组。经过20周的积极治疗，结果发现合并治疗的门诊病人疗效优于其他二组。但对于 精神病性抑郁病人， 认知治疗 可能效果较差。

认知治疗还可作为、 性功能障碍和 酒精中毒等病人的治疗方法之一。例如，酒精中毒病人常存在一定程度上的认知缺陷，尤其是刚开始戒酒的最初几 周里，他们往往表现为记忆困难和解决问题困难。因此，在治疗开始阶段应重复进行几次分别会谈，要求病人做会谈笔记，并且记录每天家庭认知、行为作业完成的情况。言语交谈、行为操作、想象技术以及声像图片教育等多种渠道给病人输入信息对于 酒精中毒 病人的治疗亦大有帮助。当然，并不是所有病人对这些技术的应用都有效，有些病人往往在开始治疗的时候便不合作，甚至中断治疗，对此，医生可能会认为这些病人"没有求治动机''或"不准备治疗"。实质上，可能是治疗方法不完全适合于这些病人。因此，在对这些病人的治疗中，治疗医师应该了解和识别病人存在的认知错误，并进行适当的诘难和矫正，使得病人配合治疗医师进行戒酒。

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认知疗法(Cognitive therapy)于20世纪60～70年代在美国产生，是根据人的认知过程，影响其情绪和行为的理论假设，通过认知和行为技术来改变求治者的不良认知，从而矫正并适应不良行为的心理治疗方法。

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据极目新闻报道，"哄睡"服务一般分为文字语音聊天和连麦聊天两种形式，主要是陪伴客户说话、讲睡前故事哄睡、提供情绪树洞等，价格从几十元到几百元一小时不等，有的店铺月销量可达5万单。

"哄睡师"的兴起，背后是人们不容忽视的睡眠问题。中国睡眠协会发布的《2021运动与睡眠白皮书》显示，中国有3亿人存在睡眠障碍，其中80%为年轻人，"睡不好"成为很多年轻人的痛点。

的确，从眼罩和耳塞成为"睡眠刚需"，到打开香薰机制造睡前仪式感，再到手机收藏夹里常备各类冥想、颂钵、白噪音App，盘一盘现代都市人的"助眠装备"，会发现这一清单正越拉越长。对于整夜无眠的痛苦经历，以及失眠给身心造成的巨大负担，很多人也不会感到陌生。应运而生的"哄睡师"行业，是"睡眠经济"不断发展的表现，折射出越来越多入眠困难者的真实市场需求。

在现实中，造成睡眠障碍的原因有很多，可能是报复性熬夜后被失眠"反报复"，可能是夜深人静时焦虑感忽然来袭，开启深夜"网抑云"模式，也可能单纯是因为睡前咖啡喝多了，电子产品看多了，神经兴奋难以入眠。

目前，社会上流行的"对抗失眠攻略"主要是从四个方面入手：一是改善生活习惯，比如作息时间要规律，通过运动助眠等；二是进行心理疏导，帮助睡眠障碍者缓解精神压力，恢复内心平静；三是营造有利于进入梦乡的氛围感，比如伴随舒缓的轻音乐入眠；四是进行专业的医学和药物治疗。

从以上机制来看，理想情况下，"哄睡师"可以在提供入眠环境和心理疏导层面进行发力。而且笔者在梳理相关用户留言后发现，除了声音、故事助眠外，很多人都十分重视"情绪树洞"的作用，有人表示会向"哄睡师"表达失恋后的难过，有人会吐槽朋友的过错，也有人会坦言就业和求学过程中的瓶颈和问题。当这些负面情绪被纾解了，心结被解开了，自然能拥有更为平稳轻松的心态，有利于顺利入眠。某种程度上，"哄睡师"是在发挥着一定的心理咨询功能。

可见，突然火起来的"哄睡师"恐怕不是"一阵风"那么简单，而是有着十分现实的社会需求。尤其是对一些独自在大城市打拼的单身青年来说，他们的生活节奏普遍较快、工作压力较大，有些话也不便与亲友沟通，类似于"情绪树洞"的倾诉渠道是他们放下顾虑、排解压力的一种方式。

当然，要意识到，作为一个新兴行业，目前"哄睡"服务还没有统一的准入制度和职业规范，行业内存在着一些灰色地带和发展隐患。例如，一些店铺会为了吸引流量打"软色情"擦边球；有的"哄睡师"无端被顾客骚扰；还有的"哄睡师"背离服务初衷，一味忽悠客户不断加时续费，让"早早入睡"变成"遥遥无期"。

对此，一方面要加强监管，营造绿色聊天环境，畅通举报渠道，严厉打击色情低俗行为。另一方面，也有必要根据行业特性，确立合理的准入门槛和服务标准。特别是对于"情绪树洞"功能，要鼓励"哄睡师"学习基本的沟通技巧，掌握必要的医学、心理学常识，避免错误地、不负责任地进行情绪误导。

对睡眠困难者来说，尝试通过购买商品、服务的方式进行"失眠自救"，虽然无可厚非，但最重要的，还是要主动了解各类防失眠指南背后的基本原理，明确自己属于何种程度的睡眠障碍，理性选择真正"对症"、适合自己的解决方案。相信在科学方法的介入下，睡眠障碍可以被真正克服，"日日好眠"能够成为更多人的日常。

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"哄睡师"能拯救睡眠吗？

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据极目新闻报道，"哄睡"服务一般分为文字语音聊天和连麦聊天两种形式，主要是陪伴客户说话、讲睡前故事哄睡、提供情绪树洞等，价格从几十元到几百元一小时不等，有的店铺月销量可达5万单。 "哄睡师"的兴起，背后是人们不容忽视的睡眠问题。中国睡眠协会发布的《2021运动与睡眠白皮书》显示，中国有3亿人存在睡眠障碍，其中80%为年轻人，"睡不好"成为很多年轻人的痛点。 ...

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When was the last time you didn't sleep through the night? This was the question posed by China's official broadcaster CCTV during World Sleep Day (March 21), which quickly caught netizens' attention. On Weibo, the national news agency's post on sleep disorders has amassed over 1.9 million views so far. The related hashtag hit 300 million views, trending on the app's Hot Search.
What Is It
In China, sleep disorders are a cause for national concern. Some answered CCTV's provocative question by revealing five or ten years without a proper night's rest; many mothers expressed they hadn't slept well since giving birth. The most common reasons? Work and social pressures, overtime, and kids.

According to China Sleep Research Report 2022 , over the last decade the average hours of sleep shortened by 1.5 hours to 7.06 in 2021 compared to 8.5 in 2012. With 300 million Chinese people suffering from the issue, the COVID-19 pandemic has exacerbated sleep deprivation among the young in particular. But this is something that affects pretty much everyone: 94 percent of the population is not getting the health standard of quality of sleep.
Why It Matters
, director of the Respiratory and Sleep Center of Beijing Chaoyang Hospital, suggested that everyone should go to bed between 10 and 11 pm, no later than midnight, and preferably maintain sleep that lasts between 7 to 8 hours.

Why? Because long-term lack of sleep can cause serious problems. Concern about the risk of cardiovascular and cerebrovascular diseases, depression, diabetes, and obesity has fueled the market for sleep aid products, including aromatherapy, meditation apps, melatonin pills, etc.

And that's not all. TikTok's rival Kuaishou recently created the variety show featuring high-profile celebrities who are challenged to fall asleep before 11pm with the help of doctors, experts, and other tools (calligraphy practice, pre-bedtime rituals, and foot massage). The series received instant success: over 119,000 related videos were shared on the social platform, with users testing the products and solutions recommended by professionals in the hope to improve their sleeping habits.
What To Watch
The concept of wellness is often bundled in with luxury. It has connotations of quality and class, giving high-end brands a starting advantage in the sector. Indeed, James Hebbert, Managing Director of Hylink UK, believes the definition of luxury itself is evolving in the minds of Chinese consumers. "We have clients say that 'wellness' is now the new luxury. So the sleep economy represents a growing opportunity for our clients across a variety of different sectors including lifestyle, tech, fashion, and luxury. The topical sustainability theme also aligns to the luxury wellness narrative."

With COVID boosting awareness of well-being, sleep aid products are only expected to become more popular. According to iiMedia Research, between 2016 to 2020 the overall industry size grew from $41.1 billion (261.6 billion RMB) to $59.3 billion (377.8 billion RMB), an increase of 44.4 percent, and is expected to exceed $157.1 billion (one trillion RMB) by 2030.
The Bottom Line
Predictions like these mean it would be a smart move for maisons to show some care for their clients' wellbeing. "Even with the challenging 9-9-6 culture, the average person will spend a significant amount of their lives sleeping - so why not have a little bit of luxury to help you snooze," Hebbert concluded. So far, international luxury houses have yet to take advantage of this brave new world. In this case, at least, it doesn't hurt to keep one eye open.

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China's One Trillion Yuan Sleeping Economy | Jing Daily

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With China's sleeping economy expected to exceed one trillion yuan by 2030, wellness looks set to become a vital aspect of the luxury sector.

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中国睡眠研究会数据显示，2021年超过3亿人存在睡眠障碍，成年人失眠发生率高达38.2%。艾媒咨询分析师认为，伴随着中国国民睡眠质量的降低，助眠产品供给品类增多和科技水平提升，睡眠经济领域发展潜力充满后劲，市场规模将继续保持增长趋势，预计2021年中国睡眠经济市场规模将超过4000亿元。目前市面上大多助眠食品和饮料、助眠服务和助眠APP大多聚焦于调整用户情绪和压力，产品质量和助眠效果良莠不齐，推进睡眠产品科技应用的改革，让科技持续加持对睡眠产品对睡眠的作用，提高产品品质和体验，是睡眠经济市场、产品成熟发展的重要助力。(《 艾媒咨询|2021年中国睡眠经济行业研究报告 》完整高清PDF版共75页，可点击文章右侧浏览高清报告按钮进行报告浏览)

According to the data of China Sleep Research Association, more than 300 million people had sleep disorders in 2021, and the incidence of insomnia in adults was as high as 38.2%. AI media consulting analysts believe that with the reduction of Chinese national sleep quality, the increase of sleep aid product supply categories and the improvement of scientific and technological level, the development potential of sleep economy is full of potential, and the market scale will continue to maintain the growth trend. It is expected that the market scale of China's sleep economy will exceed 400 billion yuan in 2021. At present, most sleeping food and drinks, sleeping services and sleeping apps on the market mostly focus on adjusting users' emotions and pressures. The product quality and sleeping effect are mixed. Promoting the reform of sleep product technology application, allowing technology to continue to support the role of sleep products on sleep, and improving product quality and experience is an important help for the mature development of sleep economy market and products.(" iiMedia Report | Research Report on China's Sleep Economy Industry in 2021 " full version has 75 pages,please click the Browse HD Report button on the right side of the article to browse the report )

2021年中国睡眠经济市场规模将超过4000亿元，发展前景广阔

中国睡眠研究会数据显示，2021年超过3亿人存在睡眠障碍，成年人失眠发生率高达38.2%。艾媒咨询分析师认为，伴随着中国国民睡眠质量的降低，助眠产品供给品类增多和科技水平提升，睡眠经济领域发展潜力充满后劲，市场规模将继续保持增长趋势，预计2021年中国睡眠经济市场规模将超过4000亿元。

近4成消费者会购买助眠产品，近6成消费者认为产品助眠效果较弱

iiMedia Research(艾媒咨询)调研数据显示，面对睡眠问题，40.36%的中国消费者会选择购买助眠产品，助眠产品接受度较高，70.02%和39.22%的消费者偏好在综合电商平台与短视频平台购买助眠产品，线上渠道是助眠产品销售的主渠道；57.70%的消费者认为助眠产品实际效果较弱，解决成因复杂的睡眠问题成难点。

消费主体年轻化，消费升级推动助眠产品向智能化、品牌化发展

iiMedia Research(艾媒咨询)调研数据显示，有失眠问题的消费者中年龄为22-40岁的占比达74.3%，艾媒咨询分析师认为，现代社会生活节奏快，工作强度大，年轻人成为睡眠问题"主力军"，睡眠经济消费主体呈现年轻化趋势；同时，伴随着消费升级，消费者对睡眠产品从追求"经济实用型"向高品质、智能化发展。

睡眠经济是指睡眠质量差或失眠等有睡眠障碍的人群所造就的需求经济。此处的睡眠障碍并非是精神内科严格定义上的睡眠障碍，更多是指像失眠、易醒多梦、入睡困难和睡眠质量差等睡眠问题。

影响睡眠质量的因素主要分为：生理因素(如心血管疾病)、心理因素(如紧张、焦虑)，环境因素(如睡眠空间、亮度)、生活习惯等。另外，不同人群受不同因素影响睡眠质量的程度不一样，例如有的人在很喧闹的环境中也能呼呼大睡，而有的人睡觉时不能容忍一丝声响。

睡眠经济虽然起步较晚，但近年来行业发展进入快速期，2016-2020年间，中国睡眠经济整体市场规模已从2616.3亿元增长至3778.6亿元，增长44.42%，预计未来随着睡眠产品市场渗透率不断提高，产品类型不断增多，市场规模将继续保持增长趋势。

数据显示，2021年80.88%的中国居民在近半年有熬过夜，其中43.09%表示熬夜是主动选择，77.05%表示熬夜频率在每周1-4次，而近几年中国保健品市场规模预计将保持增长趋势，预计将在2023年将突破3千亿元。艾媒咨询分析师认为，由于生活与工作压力、手机和过量信息干扰等各种因素，一边养生一边熬夜这种矛盾现象成为了越来越多人们的选择，给睡眠经济带来新的商机。

总体来讲当前睡眠经济仍为概念状态，行业发展较为分散，未来随着年轻一代生活、工作压力不断加大将会进一步促进睡眠经济行业发展，产品向多元化趋势发展，从传统床具纺织品拓展到睡眠保健品和助眠APP领域，入局的市场竞争者数量增加也将推动市场竞争加剧。

枕头作为居民生活必备的睡眠用品之一，市场需求空间巨大，而消费者养生保健意识提高与对睡眠质量的要求提高反映到枕头市场中，则是驱动着记忆枕头市场发展与成熟，记忆枕头与普通枕头相比，价格相对较高，设计更贴合人体颈椎曲新，可满足多种睡眠需求，聚焦注重养生和保健的消费群体。

除各种类型的助眠产品之外，睡眠经济也催生了新兴的线上与线下的助眠服务，目前助眠服务市场规模较小，在睡眠经济中仍属小众，但助眠服务正在通过众多网络平台和形式，逐渐触达拥有睡眠问题的年轻一代。

数据显示，2021年52.03%的中国国民听过，但不太了解"哄睡师"，而对于助眠服务，近6成国民认为助眠效果有限，近5成认为助眠服务有时存在软色情和擦边球的问题。艾媒咨询分析师认为，助眠服务是由于时代生活压力应运而生的服务，具有其他助眠产品无法具备的沉浸感体验，但如何走出"野蛮生长"阶段，提供出高品质、高体验的助眠服务将是每个助眠服务企业应该着重思考的问题。

数据显示，2021年中国国民睡眠问题类型较多，主要表现为入睡难、失眠、睡眠质量差和易醒等，分别占比54.62%、50.42%、43.44%、42.30%；对于较为困扰中国国民的入睡难，数据显示，仅有15.56%的中国国民能够倒头就睡，过半国民需要10-30分钟才能入睡。艾媒咨询分析师认为，中国国民睡眠问题呈现多元化趋势，将会极大考验睡眠企业针对特定睡眠问题提供多元化场景解决方案能力。

数据显示，2021年中国国民主要偏好通过线上渠道购买助眠产品，综合电商平台、品牌官方渠道和短视频平台分别占比70.02%、49.92%和39.22%。艾媒咨询分析师认为，线上渠道的助眠产品品类丰富，是助眠产品销售的主渠道，但未来随着助眠产品的专业性和科技性提高，线上线下有机结合的新零售轻店模式，能够提供完整的产品体验，也是未来重要发展方向之一。

数据显示，2021年中国国民对助眠产品价格接受度主要集中在0-400元区间内，总体占比72.6%，其中四线及其他城市对助眠产品价格接受程度相对较低，100元以下占比42.0%，而已婚已育的人群对助眠产品价格接受度则相对较高。

当前中国睡眠经济发展首要挑战在于大多数助眠产品的技术仍未成熟，或者缺乏足够的临床数据验证，导致助眠效果较弱，对改善用户睡眠的实际效果难以衡量，制约了助眠产品的更新迭代与睡眠经济的长久发展。

中国睡眠经济发展挑战(二)：睡眠问题成因复杂

数据显示，2021年生活与工作压力是导致中国国民睡眠问题的主因，分别占比57.05%与55.92%，但其他情绪因素、健康问题等因素同样影响着人们睡眠健康。艾媒咨询分析师认为，现代社会生活节奏加快，工作强度大，睡眠问题成因复杂，既可能是心理层面的压力、焦虑，也可能是生理层面的身体状况、睡姿，当前市场上的助眠产品较难实现"千人千面"，直击每个人差异化的睡眠问题痛点。

中国睡眠经济发展趋势(一)：科技持续加持

《中国制造2025》指出："智能制造是新一轮科技革命的核心，也是制造业数字化、网络化、智能化的主攻方向。"对于睡眠经济来说同样如此，目前市面上大多助眠食品和饮料、助眠服务和助眠APP大多聚焦于调整用户情绪和压力，产品质量和助眠效果良莠不齐，推进睡眠产品科技应用的改革，让科技持续加持对睡眠产品对睡眠的作用，提高产品品质和体验，是睡眠经济市场、产品成熟发展的重要助力。

数据显示，有失眠问题的人群中年龄为22-40岁的青年占比74.3%，随着睡眠问题的年轻化趋势，睡眠健康管理也正受到更多年轻人的重视，购买过助眠产品的人群中年龄为22-40岁的人群占比为84.3%，而购买过睡眠保健品的人群中年龄为26-40岁的人群占比则为66.3%，预计在21世纪高强度快节奏的工作生活下，未来睡眠经济的消费主体将继续呈现年轻化趋势。

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艾媒咨询|2021年中国睡眠经济行业研究报告

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中国睡眠研究会数据显示，2021年超过3亿人存在睡眠障碍，成年人失眠发生率高达38.2%。艾媒咨询分析师认为，伴随着中国国民睡眠质量的降低，助眠产品供给品类增多和科技水平提升，睡眠经济领域发展潜力充满后劲，市场规模将继续保持增长趋势，预计2021年中国睡眠经济市场规模将超过4000亿元。

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Concise background, clean, misty, soft and white color, giving people an ethereal feeling.
“What I was looking for was a flat, quiet landscape to create a calm atmosphere. However, there is a certain uneasiness hidden under these superficial calm, this is my style”    ––Zhang Kechun
My project is about insomnia and falling asleep. I want to create a contrasting style of calm, gentle and depressive and restless. Insomniacs suffer from sleeplessness, but with the help of sleep assistants, they  have an outlet to talk, etc. and then calm down and fall asleep. Sleep assistants are always gentle and calm, but they also struggle in their own work and life and are influenced by clients. Photographer Zhang Kechun said that most of his photos were taken on cloudy days or in the early morning. Maybe I can learn from him to create the style.

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The audio in this video is done well, maybe she used double channel audio？ I want to use this method when recording the audio, I will take some practice.

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This is a documentary about autism. Its music, the sequences it builds, the way it edits are all very excellent. In the bginning, montage clips are used to render the atmosphere, and then become calm, the characters get up and wash. I want to learn this method and sequences in the shooting and editing of insomniac. The documentary ends with the character playing the piano, and there are sequences of him playing the piano in the middle of the video. This makes me want to split the footage (if I can get it) where the sleep assistant tells a story or sings to the client and puts part of it to the end.

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How Autism Feels, From the Inside | Op-Docs

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I want to learn from the dialogue mode in this project, because the communication between the sleep assistant and the customer is online (mostly by WeChat). I can change it to audio and text.

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how many syrian refugees in germany 2017

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Inside a Syrian Family's Search for a New Home

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Taimaa and her husband Mohannad are seeking asylum in Europe. TIME was there for the birth of their baby Heln. This is their story.

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I like its web design and character sketches

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By Faranak Amidi and Gulnara Kasmambetova

Mongolia
Population: 3 million
Area: 1.56 million sq km

I really like riding horses, especially fast ones. I can ride horses as fast as any boy.
When I'm riding I feel like I'm riding in the Naadam Festival.

Michidma lives with her family in Khentii province, the birthplace of Genghis Khan, a day's drive east of the Mongolian capital Ulan Bator. Her dream is to race in the Naadam Festival, a competition showcasing nomadic skills and traditions, above all horsemanship.

Sometimes girls are scared of riding fast horses, they don't hold on well and fall off. That is why they are not always chosen to race in the Naadam Festival.

Michidma has just failed to qualify for the competition, losing out to a boy. But it hasn't stopped her dreaming.

When I grow up I want to have a baby girl and teach her how to ride horses really fast. I want to train her so she will win the Naadam race. That is my dream.

There may be more and more women like Bouya in Mongolia, but as in most parts of the world, women are paid less than men for doing the same job. They also tend to take on a bigger share of household chores.

In politics women also still lag behind. Mongolia ranks 114th out of 193 countries for female representation in parliament. At the end of the Soviet era women held almost a quarter of seats but the numbers plummeted after the collapse of communism. Things have since improved, with women winning 13 seats out of 76 at the last election.

Only one in five Mongolians are online but the numbers have doubled in the past seven years. Access to information and technology has given women new choices and with that greater change will come in Mongolia.

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Modern women in the land of Genghis Khan