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    Äڷγª¼Ø´Ï¾Æ(coronasomnia) ¶õ ¹«¾ùÀϱî?
    ÀÌ    ¸§     |     °ü¸®ÀÚ µî·ÏÀÏ     |     2022-04-08 Á¶    È¸     |     329
    ÀÌ    ¸§     |     °ü¸®ÀÚ Á¶    È¸     |     329
    µî·ÏÀÏ     |     2022-04-08

    Coronasomnia: Definition, Symptoms, and Solutions

     

     

    Äڷγª¼Ø´Ï¾Æ(coronasomnia)´Â 

    Äڷγª(corona)¿Í Àνæ´Ï¾Æ(insomnia¡¤ºÒ¸éÁõ)ÀÇ ÇÕ¼º¾î·Î 

    Äڷγª·Î ÀÎÇØ ºÒ¸éÁõÀÌ ³ªÅ¸³ª´Â Áõ»óÀÔ´Ï´Ù.

     

    Coronasomnia is characterized by an increase in sleep problems during the pandemic, 

    as well as symptoms of anxiety, depression, and stress. 

     

    While insomnia is often linked to anxiety and depression, 

    coronasomnia differs from traditional insomnia 

    because it¡¯s related to the COVID-19 pandemic.

     

    Äڷγª¼Ø´Ï¾Æ´Â Æǵ¥¹Í ±â°£ µ¿¾È ´Ã¾î³­ ¼ö¸é ¹®Á¦¿Í ºÒ¾È, ¿ì¿ïÁõ, ½ºÆ®·¹½º Áõ»óÀ¸·Î Ư¡ Áö¾îÁý´Ï´Ù. 

    ºÒ¸éÁõÀº ºÒ¾È°ú ¿ì¿ïÁõ°ú °ü·ÃÀÌ ÀÖÁö¸¸, 

    Äڷγª ºÒ¸éÁõÀº ÄڷγªÀ¯Çà°ú °ü·ÃÀÌ Àֱ⠶§¹®¿¡ ÀüÅëÀûÀÎ ºÒ¸éÁõ°ú ´Ù¸¨´Ï´Ù.



     

     

    Symptoms of Coronasomnia

    Äڷγª¼Ø´Ï¾Æ Áõ»ó

     

    Symptoms of coronsomnia include:

     

    Insomnia symptoms, such as difficulty falling and staying asleep

    Àáµé±â, ¼ö¸é À¯Áö°¡ ¾î·Á¿î ºÒ¸éÁõ Áõ»ó

     

    Increased stress levels

    ½ºÆ®·¹½º ¼öÁØ Áõ°¡

     

    Increased symptoms of anxiety and depression, such as intrusive thoughts

    °Å½½¸®´Â »ý°¢°ú °°Àº ºÒ¾È°ú ¿ì¿ïÁõÀÇ Áõ»ó Áõ°¡

     

    Delayed sleep schedules

    Áö¿¬µÈ ¼ö¸é ½ºÄÉÁÙ

     

    Symptoms of sleep deprivation, 

    such as increased daytime sleepiness, 

    impaired concentration and focus, and poor mood

    ³·ÀÇ Á¹À½ Áõ°¡, ÁýÁß·Â ÀúÇÏ, ±âºÐ ÀúÇÏ µî ¼ö¸éºÎÁ· Áõ»ó

     

     



     

     

    Solutions for Better Sleep During COVID-19

     

     

    Avoid long naps. 

    A short nap of 20 to 30 minutes can refresh and energize you, 

    but anything longer can make it harder to fall asleep at night.

    ±ä ³·ÀáÀ» ÇÇÇϼ¼¿ä. 

    20ºÐ¿¡¼­ 30ºÐ Á¤µµÀÇ ÂªÀº ³·ÀáÀº ¿©·¯ºÐÀ» »óÄèÇÏ°Ô ÇÏ°í È°·ÂÀ» ÁÙ ¼ö ÀÖÁö¸¸, ´õ ±äÀáÀº ¹ã¿¡ Àáµé±â ¾î·Æ°Ô ¸¸µé ¼ö ÀÖ½À´Ï´Ù

     

     

    Get your daily dose of sunlight. 

    Spend time outside or near a window in the morning to wake yourself up and reset your circadian rhythms.

    ¸ÅÀÏ ÇÞºûÀ» Âؼ¼¿ä. 

    ¾Æħ¿¡ ÀáÀ» ±ú±â À§ÇØ »ýüÁֱ⠸®µëÀ» Àç¼³Á¤Çϱâ À§ÇØ Ã¢¹® ¹ÛÀ̳ª ±Ùó¿¡¼­ ½Ã°£À» º¸³»¼¼¿ä.

     

     

    Make your bedroom dark, quiet, and cool. 

    Also, clear your bedroom of clutter and anything that reminds you of stress, such as work papers or your computer.

    ħ½ÇÀ» ¾îµÓ°í, Á¶¿ëÇÏ°í, ½Ã¿øÇÏ°Ô ¸¸µå¼¼¿ä. 

    ¶ÇÇÑ, ħ½Ç ¾ÈÀÇ À⵿»ç´Ïµé°ú ¾÷¹«¿ë ¼­·ù³ª ÄÄÇ»ÅÍ¿Í °°ÀÌ ½ºÆ®·¹½º¸¦ ¿¬»ó½ÃÅ°´Â ¸ðµç °ÍÀ» Ä¡¿ì¼¼¿ä.

     

     

    Minimize alcohol consumption.

    ¾ËÄÚ¿Ã ¼Òºñ¸¦ ÃÖ¼ÒÈ­ÇÕ´Ï´Ù.

     

     

    Limit your caffeine intake.

    Ä«ÆäÀÎ ¼·Ã븦 Á¦ÇÑÇϼ¼¿ä.

     

     

    Eat dinner early.

    Àú³á ÀÏÂï µå¼¼¿ä.

     

     

     

     

     



     
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