현대·세계적
발상을 현대·세계적(으)로 정리한 셀프케어·전통 요법. 게재는 권장이 아니며, 효과를 약속하지 않습니다.
- Stimulus control for insomnia (CBT-I component)
- Walking
- Avoid alcohol as a sleep aid
- Cycling as daily activity
- Afternoon caffeine cutoff
- Cyclic sighing (physiological sigh practice)
- Mindfulness / MBSR
- Yoga asana (general)
- Local cold pack
- Standing and movement breaks
- Morning outdoor light exposure
- Local heat therapy (pack, wrap)
- Progressive muscle relaxation (Jacobson)
- Sleep hygiene
- Diaphragmatic (belly) breathing
- Time in nature (green / blue space)
- Music-based relaxation
- 4-7-8 breathing
- Wim Hof breathing
- Foam rolling (self-myofascial release)
- Box breathing
- Massage ball / self trigger-point release
- Guided imagery
- Toe mobility and foot-intrinsic exercises
- 20-20-20 eye break rule
- Earthing / grounding