{"id":19122,"date":"2026-04-14T07:49:45","date_gmt":"2026-04-14T07:49:45","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=19122"},"modified":"2026-04-14T07:49:45","modified_gmt":"2026-04-14T07:49:45","slug":"%ec%96%b4%eb%a5%b4%ec%8b%a0-%eb%b6%88%eb%a9%b4%ec%a6%9d-%ed%95%b4%ea%b2%b0%ec%b1%85-%ec%8b%ac%ec%b8%b5-%ea%b0%80%ec%9d%b4%eb%93%9c-t0-694","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=19122","title":{"rendered":"\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\ucc45 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T0-694)"},"content":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8, \uc5b4\ub974\uc2e0\ub4e4\uc758 \ubc24\uc740 \uc548\ub155\ud558\uc2e0\uac00\uc694? \uc7a0 \ubabb \uc774\ub8e8\ub294 \ubc24\uc774 \ubc18\ubcf5\ub418\uba74 \ubab8\uacfc \ub9c8\uc74c\uc774 \uc9c0\uccd0 \uc77c\uc0c1\uc0dd\ud65c\uc5d0 \ud070 \uc5b4\ub824\uc6c0\uc744 \uacaa\uac8c \ub429\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \ub098\uc774\uac00 \ub4e4\uc5b4\uc11c \uc7a0\uc774 \uc904\uc5b4\ub4e0\ub2e4\uace0 \uc0dd\uac01\ud558\uc2dc\uae30 \uc27d\uc9c0\ub9cc, \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \uc0b6\uc758 \uc9c8\uc744 \ud604\uc800\ud788 \ub5a8\uc5b4\ub728\ub9ac\uace0 \ub2e4\uc591\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\ub294 \uc911\uc694\ud55c \ubb38\uc81c\uc785\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \ud3b8\uc548\ud558\uace0 \uac74\uac15\ud55c \ubc24\uc744 \uc704\ud574 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\ubd80\ud130 \ud6a8\uacfc\uc801\uc778 \ud574\uacb0\ucc45\uae4c\uc9c0 \uc2ec\uce35\uc801\uc778 \uc815\ubcf4\ub97c \uc81c\uacf5\ud558\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 \uae00\uc744 \ud1b5\ud574 \uc5b4\ub974\uc2e0\uacfc \ubcf4\ud638\uc790\ubd84\ub4e4\uc774 \uc219\uba74\uc744 \ub418\ucc3e\ub294 \ub370 \ud544\uc694\ud55c \uc9c0\uc2dd\uacfc \uc2e4\uc9c8\uc801\uc778 \ub3c4\uc6c0\uc744 \uc5bb\uc73c\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d, \uc65c \uc0dd\uae38\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ub2e4\uc591\ud55c \uc694\uc778\uc774 \ubcf5\ud569\uc801\uc73c\ub85c \uc791\uc6a9\ud558\uc5ec \ubc1c\uc0dd\ud558\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac70\ub098, \uc7a0\uc744 \uc720\uc9c0\ud558\uae30 \ud798\ub4e4\uac70\ub098, \ub108\ubb34 \uc77c\ucc0d \uae68\ub294 \ub4f1 \uc5ec\ub7ec \uc591\uc0c1\uc73c\ub85c \ub098\ud0c0\ub0a0 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc2e0\uccb4\uc801 \ubcc0\ud654\uc640 \ub178\ud654<\/h3>\n<ul>\n<li><strong>\uc218\uba74 \uad6c\uc870\uc758 \ubcc0\ud654:<\/strong> \ub098\uc774\uac00 \ub4e4\uba74 \ub818(REM) \uc218\uba74\uacfc \uae4a\uc740 \uc218\uba74(\uc11c\ud30c \uc218\uba74)\uc758 \uc591\uc774 \uc904\uc5b4\ub4e4\uc5b4 \uc7a0\uc758 \uc9c8\uc774 \ub0ae\uc544\uc9d1\ub2c8\ub2e4. \ub610\ud55c, \uc218\uba74\uc744 \uc720\ub3c4\ud558\ub294 \uba5c\ub77c\ud1a0\ub2cc \ud638\ub974\ubaac \ubd84\ube44\uac00 \uac10\uc18c\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0dd\uccb4 \ub9ac\ub4ec \ubcc0\ud654:<\/strong> \uc5b4\ub974\uc2e0\ub4e4\uc740 \uc80a\uc740 \uc0ac\ub78c\ubcf4\ub2e4 \uc77c\ucc0d \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uace0 \uc77c\ucc0d \uae68\ub294 \uacbd\ud5a5\uc774 \uc788\uc5b4, \uc774\ub85c \uc778\ud574 \uc7a0\uc774 \ubd80\uc871\ud558\ub2e4\uace0 \ub290\ub07c\uac70\ub098 \uc0dd\ud65c \ud328\ud134\uc774 \ud750\ud2b8\ub7ec\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uae30\uc800 \uc9c8\ud658 \ubc0f \uc57d\ubb3c<\/h3>\n<ul>\n<li><strong>\ub9cc\uc131 \uc9c8\ud658:<\/strong> \uad00\uc808\uc5fc, \ud5c8\ub9ac \ud1b5\uc99d, \ud30c\ud0a8\uc2a8\ubcd1, \uce58\ub9e4, \uc2ec\ud608\uad00 \uc9c8\ud658, \ud638\ud761\uae30 \uc9c8\ud658(\uc218\uba74 \ubb34\ud638\ud761\uc99d), \uc804\ub9bd\uc120 \ube44\ub300\uc99d(\uc7a6\uc740 \uc57c\uac04\ub1e8) \ub4f1 \ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\ud568\uc744 \uc720\ubc1c\ud558\ub294 \uc9c8\ud658\uc740 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc57d\ubb3c \ubd80\uc791\uc6a9:<\/strong> \uace0\ud608\uc555\uc57d, \uc2a4\ud14c\ub85c\uc774\ub4dc, \ud56d\ud788\uc2a4\ud0c0\ubbfc\uc81c, \uac10\uae30\uc57d, \uc774\ub1e8\uc81c, \uc77c\ubd80 \ud56d\uc6b0\uc6b8\uc81c \ub4f1\uc740 \ubd88\uba74\uc99d\uc744 \uc720\ubc1c\ud558\uac70\ub098 \uc545\ud654\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc2ec\ub9ac\uc801 \ubc0f \uc815\uc2e0\uc801 \uc694\uc778<\/h3>\n<ul>\n<li><strong>\uc6b0\uc6b8\uc99d\uacfc \ubd88\uc548\uac10:<\/strong> \uc0c1\uc2e4\uac10, \uc678\ub85c\uc6c0, \uac74\uac15 \uc545\ud654\uc5d0 \ub300\ud55c \ubd88\uc548\uac10, \ubbf8\ub798\uc5d0 \ub300\ud55c \uac71\uc815 \ub4f1\uc740 \uc6b0\uc6b8\uc99d\uc774\ub098 \ubd88\uc548 \uc7a5\uc560\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc73c\uba70, \uc774\ub294 \ubd88\uba74\uc99d\uc758 \uac00\uc7a5 \ud754\ud55c \uc6d0\uc778 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2a4\ud2b8\ub808\uc2a4:<\/strong> \uc0c8\ub85c\uc6b4 \ud658\uacbd \uc801\uc751, \uacbd\uc81c\uc801 \uc5b4\ub824\uc6c0 \ub4f1 \uc2a4\ud2b8\ub808\uc2a4 \uc694\uc778\uc740 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc0dd\ud65c \uc2b5\uad00 \ubc0f \ud658\uacbd<\/h3>\n<ul>\n<li><strong>\uc798\ubabb\ub41c \uc218\uba74 \uc2b5\uad00:<\/strong> \ubd88\uaddc\uce59\ud55c \ucde8\uce68 \ubc0f \uae30\uc0c1 \uc2dc\uac04, \uacfc\ub3c4\ud55c \ub0ae\uc7a0, \uc7a0\uc790\ub9ac\uc5d0\uc11c \uc2a4\ub9c8\ud2b8\ud3f0, TV \uc2dc\uccad \ub4f1\uc740 \uc218\uba74 \ub9ac\ub4ec\uc744 \uae68\ub728\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2dd\ub2e8 \ubc0f \uae30\ud638 \uc2dd\ud488:<\/strong> \uc800\ub141 \ub2a6\uc740 \uc2dc\uac04\uc758 \uacfc\uc2dd, \uce74\ud398\uc778(\ucee4\ud53c, \ucc28), \uc54c\ucf54\uc62c, \ub2c8\ucf54\ud2f4 \uc12d\ucde8\ub294 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \ud658\uacbd:<\/strong> \uc18c\uc74c, \ubc1d\uc740 \ube5b, \ub108\ubb34 \ub365\uac70\ub098 \ucd94\uc6b4 \uce68\uc2e4, \ubd88\ud3b8\ud55c \uce68\uad6c \ub4f1\uc740 \uc219\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc694\uc778\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubd88\uba74\uc99d\uc774 \uc5b4\ub974\uc2e0\uaed8 \ubbf8\uce58\ub294 \uc601\ud5a5<\/h2>\n<p>\uc7a0 \ubabb \uc774\ub8e8\ub294 \ubc24\uc740 \ub2e8\uc21c\ud788 \ud53c\uace4\ud568\uc73c\ub85c \ub05d\ub098\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15\uc5d0 \uad11\ubc94\uc704\ud55c \ubd80\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/p>\n<h3>1. \uc2e0\uccb4 \uac74\uac15 \uc545\ud654<\/h3>\n<ul>\n<li><strong>\uba74\uc5ed\ub825 \uc800\ud558:<\/strong> \uc218\uba74 \ubd80\uc871\uc740 \uba74\uc5ed \uccb4\uacc4\ub97c \uc57d\ud654\uc2dc\ucf1c \uac10\uc5fc \uc9c8\ud658\uc5d0 \ucde8\uc57d\ud558\uac8c \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9cc\uc131 \uc9c8\ud658 \uc545\ud654:<\/strong> \uace0\ud608\uc555, \ub2f9\ub1e8\ubcd1 \ub4f1 \ub9cc\uc131 \uc9c8\ud658 \uad00\ub9ac\uac00 \uc5b4\ub824\uc6cc\uc9c0\uace0 \ud569\ubcd1\uc99d \ubc1c\uc0dd \uc704\ud5d8\uc774 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/li>\n<li><strong>\ub099\uc0c1 \uc704\ud5d8 \uc99d\uac00:<\/strong> \ud53c\ub85c\uc640 \uc9d1\uc911\ub825 \uc800\ud558\ub294 \ubcf4\ud589 \ubd88\uc548\uc815\uc73c\ub85c \uc774\uc5b4\uc838 \ub099\uc0c1 \uc0ac\uace0\uc758 \uc704\ud5d8\uc744 \ub192\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud1b5\uc99d \uc99d\ud3ed:<\/strong> \uc7a0\uc744 \ucda9\ubd84\ud788 \uc790\uc9c0 \ubabb\ud558\uba74 \uae30\uc874\uc758 \ud1b5\uc99d\uc774 \ub354\uc6b1 \uc2ec\ud558\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc815\uc2e0 \uac74\uac15 \ubc0f \uc778\uc9c0 \uae30\ub2a5 \uc800\ud558<\/h3>\n<ul>\n<li><strong>\uc6b0\uc6b8\uac10 \ubc0f \ubd88\uc548\uac10 \uc99d\ud3ed:<\/strong> \ubd88\uba74\uc99d\uc740 \uc6b0\uc6b8\uc99d\uacfc \ubd88\uc548\uac10\uc744 \uc545\ud654\uc2dc\ud0a4\ub294 \uc8fc\uc694 \uc6d0\uc778\uc774\uc790 \uacb0\uacfc\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uae30\uc5b5\ub825 \ubc0f \uc9d1\uc911\ub825 \uc800\ud558:<\/strong> \uc218\uba74 \ubd80\uc871\uc740 \ub1cc \uae30\ub2a5\uc744 \ub5a8\uc5b4\ub728\ub824 \uae30\uc5b5\ub825 \uac10\ud1f4, \uc9d1\uc911\ub825 \uc800\ud558\ub97c \ucd08\ub798\ud558\uba70 \uce58\ub9e4 \uc9c4\ud589\uc5d0\ub3c4 \uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uae30\ubd84 \ubcc0\ud654 \ubc0f \uc9dc\uc99d:<\/strong> \ucda9\ubd84\ud788 \uc26c\uc9c0 \ubabb\ud558\uba74 \uc27d\uac8c \uc9dc\uc99d\uc744 \ub0b4\uac70\ub098 \uac10\uc815 \uc870\uc808\uc774 \uc5b4\ub824\uc6cc\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc0b6\uc758 \uc9c8 \uc800\ud558<\/h3>\n<ul>\n<li><strong>\uc0ac\ud68c \ud65c\ub3d9 \uc704\ucd95:<\/strong> \ud53c\ub85c\uac10 \ub54c\ubb38\uc5d0 \uc678\ubd80 \ud65c\ub3d9\uc774\ub098 \uc0ac\ub78c\ub4e4\uacfc\uc758 \uad50\ub958\ub97c \ud53c\ud558\uac8c \ub418\uc5b4 \uace0\ub9bd\uac10\uc744 \ub290\ub084 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc77c\uc0c1\uc0dd\ud65c\uc758 \uc5b4\ub824\uc6c0:<\/strong> \ub9e4\uc0ac\uc5d0 \uc758\uc695\uc774 \uc5c6\uace0 \ubb34\uae30\ub825\ud574\uc838 \ucde8\ubbf8 \ud65c\ub3d9\uc774\ub098 \uac00\uc0ac \ud65c\ub3d9 \ub4f1 \uc77c\uc0c1\uc801\uc778 \uc0dd\ud65c\uc774 \ud798\ub4e4\uc5b4\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc81c\uc548\ud558\ub294 \ubd88\uba74\uc99d \ud574\uacb0\ucc45: \uc2ec\uce35 \uac00\uc774\ub4dc<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ub178\ud654\uc758 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud604\uc0c1\uc774 \uc544\ub2d9\ub2c8\ub2e4. \ucda9\ubd84\ud788 \uac1c\uc120\ud558\uace0 \uce58\ub8cc\ud560 \uc218 \uc788\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc219\uba74\uc744 \uc704\ud55c \ub2e4\uc591\ud55c \ud574\uacb0\ucc45\uc744 \uc81c\uc548\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc0dd\ud65c \uc2b5\uad00 \uac1c\uc120: \uac74\uac15\ud55c \uc218\uba74 \uc704\uc0dd \ub9cc\ub4e4\uae30<\/h3>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\uc758 \uac00\uc7a5 \uae30\ubcf8\uc774 \ub418\ub294 \uac83\uc740 \ubc14\ub85c \uac74\uac15\ud55c \uc0dd\ud65c \uc2b5\uad00, \uc989 <strong>\uc218\uba74 \uc704\uc0dd(Sleep Hygiene)<\/strong>\uc744 \ucca0\uc800\ud788 \uc9c0\ud0a4\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc218\uba74-\uae30\uc0c1 \uc2dc\uac04 \uc720\uc9c0:<\/strong> \uc8fc\ub9d0\uc5d0\ub3c4 \uac00\ub2a5\ud55c \ud55c \uc77c\uc815\ud55c \uc2dc\uac04\uc5d0 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uace0 \uc77c\uc5b4\ub098\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc774\ub294 \uc6b0\ub9ac \ubab8\uc758 \uc0dd\uccb4 \uc2dc\uacc4\ub97c \uc548\uc815\ud654\uc2dc\ucf1c \uc219\uba74\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub0ae\uc7a0\uc740 \uc9e7\uac8c, \uac00\ub2a5\ud558\uba74 \ud53c\ud558\uae30:<\/strong> \ub0ae\uc7a0\uc740 20~30\ubd84 \uc774\ub0b4\ub85c \uc9e7\uac8c \uc790\uace0, \uc624\ud6c4 3\uc2dc \uc774\ud6c4\uc5d0\ub294 \uac00\uae09\uc801 \ud53c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uae38\uace0 \ub2a6\uc740 \ub0ae\uc7a0\uc740 \ubc24\uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc7a0\uc790\ub9ac \ubc15\ucc28\uace0 \uc77c\uc5b4\ub098\uae30:<\/strong> 20\ubd84 \uc774\uc0c1 \uc7a0\uc774 \uc624\uc9c0 \uc54a\uc73c\uba74 \uc5b5\uc9c0\ub85c \ub204\uc6cc\uc788\uae30\ubcf4\ub2e4, \uce68\uc2e4 \ubc16\uc73c\ub85c \ub098\uc640 \ub3c5\uc11c\ub098 \uba85\uc0c1 \ub4f1 \uac00\ubcbc\uc6b4 \ud65c\ub3d9\uc744 \ud558\ub2e4\uac00 \uc878\ub9b4 \ub54c \ub2e4\uc2dc \uc7a0\uc790\ub9ac\uc5d0 \ub4dc\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uce68\ub300\ub294 \uc7a0\uc790\ub294 \uacf5\uac04\uc774\ub77c\ub294 \uc778\uc2dd\uc744 \uac15\ud654\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ucde8\uce68 \uc804 \uacfc\ub3c4\ud55c \ud65c\ub3d9 \ud53c\ud558\uae30:<\/strong> \uc7a0\ub4e4\uae30 2~3\uc2dc\uac04 \uc804\uc5d0\ub294 \uaca9\ub82c\ud55c \uc6b4\ub3d9, \uc2a4\ub9c8\ud2b8\ud3f0\/TV \uc2dc\uccad, \ucef4\ud4e8\ud130 \uc0ac\uc6a9 \ub4f1 \ub1cc\ub97c \uc790\uadf9\ud558\ub294 \ud65c\ub3d9\uc744 \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4. \ub530\ub73b\ud55c \ubb3c\ub85c \uc0e4\uc6cc\ud558\uac70\ub098 \ubbf8\uc9c0\uadfc\ud55c \uc6b0\uc720 \ud55c \uc794\uc744 \ub9c8\uc2dc\ub294 \uac83\uc774 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce74\ud398\uc778\uacfc \uc54c\ucf54\uc62c \uc12d\ucde8 \uc81c\ud55c:<\/strong> \uc624\ud6c4\uc5d0\ub294 \ucee4\ud53c, \ud64d\ucc28, \ub179\ucc28 \ub4f1 \uce74\ud398\uc778 \uc74c\ub8cc\ub97c \ud53c\ud558\uace0, \uc800\ub141\uc5d0\ub294 \uc54c\ucf54\uc62c \uc12d\ucde8\ub97c \uc0bc\uac00\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc54c\ucf54\uc62c\uc740 \uc77c\uc2dc\uc801\uc73c\ub85c \uc7a0\uc744 \uc720\ub3c4\ud558\ub294 \ub4ef \ubcf4\uc774\uc9c0\ub9cc, \uc218\uba74\uc758 \uc9c8\uc744 \uc800\ud558\uc2dc\ud0a4\uace0 \uc0c8\ubcbd\uc5d0 \uae68\uac8c \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<li><strong>\uc800\ub141 \uc2dd\uc0ac\ub294 \uac00\ubccd\uac8c, \uc774\ub978 \uc2dc\uac04\uc5d0:<\/strong> \uc7a0\ub4e4\uae30 \ucd5c\uc18c 3\uc2dc\uac04 \uc804\uc5d0\ub294 \uc2dd\uc0ac\ub97c \ub9c8\uce58\uace0, \uc18c\ud654\uc5d0 \ubd80\ub2f4\uc774 \ub418\ub294 \uae30\ub984\uc9c0\uac70\ub098 \ub9e4\uc6b4 \uc74c\uc2dd\ubcf4\ub2e4\ub294 \uac00\ubccd\uace0 \uc18c\ud654\uac00 \uc798 \ub418\ub294 \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc218\uba74 \ud658\uacbd \uc870\uc131: \ud3b8\uc548\ud55c \uce68\uc2e4 \ub9cc\ub4e4\uae30<\/h3>\n<p>\uc219\uba74\uc744 \uc704\ud55c \ucd5c\uc801\uc758 \ud658\uacbd\uc744 \ub9cc\ub4dc\ub294 \uac83\uc740 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc5b4\ub461\uace0 \uc870\uc6a9\ud558\uba70 \uc2dc\uc6d0\ud55c \uce68\uc2e4:<\/strong> \uce68\uc2e4\uc740 \uc678\ubd80 \uc18c\uc74c\uacfc \ube5b\uc774 \ucc28\ub2e8\ub41c \uc870\uc6a9\ud558\uace0 \uc5b4\ub450\uc6b4 \uacf5\uac04\uc774\uc5b4\uc57c \ud569\ub2c8\ub2e4. \uc801\uc815 \uc2e4\ub0b4 \uc628\ub3c4\ub294 18~22\u00b0C \uc815\ub3c4\ub85c \uc57d\uac04 \uc11c\ub298\ud55c \uac83\uc774 \uc219\uba74\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud55c \uce68\uad6c \uc0ac\uc6a9:<\/strong> \uac1c\uc778\uc5d0\uac8c \ub9de\ub294 \uc801\ub2f9\ud788 \ub2e8\ub2e8\ud55c \ub9e4\ud2b8\ub9ac\uc2a4\uc640 \ubca0\uac1c, \uae68\ub057\ud558\uace0 \ubd80\ub4dc\ub7ec\uc6b4 \uce68\uad6c\ub294 \uc219\uba74\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce68\uc2e4\uc740 \uc7a0\uc790\ub294 \uacf3\uc73c\ub85c\ub9cc \uc0ac\uc6a9:<\/strong> \uce68\uc2e4\uc5d0\uc11c\ub294 TV \uc2dc\uccad, \ub3c5\uc11c, \uc2dd\uc0ac \ub4f1 \uc7a0 \uc774\uc678\uc758 \ud65c\ub3d9\uc744 \ud53c\ud558\uc5ec \uce68\uc2e4\uc774 \uc7a0\uacfc \ud734\uc2dd\ub9cc\uc744 \uc704\ud55c \uacf5\uac04\uc774\ub77c\ub294 \uc778\uc2dd\uc744 \uac15\ud654\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac \ubc0f \uc774\uc644 \uae30\ubc95<\/h3>\n<p>\uc2ec\ub9ac\uc801\uc778 \uc548\uc815\uc740 \uc219\uba74\uc73c\ub85c \uac00\ub294 \uc911\uc694\ud55c \uc5f4\uc1e0\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9:<\/strong> \ub0ae \uc2dc\uac04\uc5d0 \ud587\ubcd5\uc744 \ucb10\uba70 \uac77\uae30 \ub4f1 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc219\uba74\uc744 \uc720\ub3c4\ud558\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ub2e8, \uc7a0\ub4e4\uae30 3~4\uc2dc\uac04 \uc804\uc5d0\ub294 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uba85\uc0c1 \ubc0f \uc2ec\ud638\ud761:<\/strong> \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804 5~10\ubd84\uac04 \ucc9c\ucc9c\ud788 \uc2ec\ud638\ud761\uc744 \ud558\uac70\ub098 \uba85\uc0c1\uc744 \ud558\ub294 \uac83\uc740 \ub9c8\uc74c\uc744 \uc548\uc815\uc2dc\ud0a4\uace0 \uae34\uc7a5\uc744 \ud478\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ub530\ub73b\ud55c \ubb3c\uc5d0 \ubaa9\uc695:<\/strong> \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 1~2\uc2dc\uac04 \uc804\uc5d0 \ub530\ub73b\ud55c \ubb3c\ub85c \ubc18\uc2e0\uc695\uc774\ub098 \uc0e4\uc6cc\ub97c \ud558\uba74 \ubab8\uc758 \uae34\uc7a5\uc774 \ud480\ub9ac\uace0 \uccb4\uc628 \ubcc0\ud654\uac00 \uc219\uba74\uc744 \uc720\ub3c4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc990\uac70\uc6b4 \ud65c\ub3d9:<\/strong> \ub0ae \ub3d9\uc548 \uc990\uac70\uc6b4 \ucde8\ubbf8 \ud65c\ub3d9\uc744 \ud558\uac70\ub098 \uce5c\uad6c, \uac00\uc871\uacfc\uc758 \uad50\ub958\ub97c \ud1b5\ud574 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\uace0 \uae0d\uc815\uc801\uc778 \uac10\uc815\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uae30\uc800 \uc9c8\ud658 \ubc0f \uc57d\ubb3c \uad00\ub9ac<\/h3>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \uc0c1\ub2f9\uc218\ub294 \uac74\uac15 \ubb38\uc81c\ub098 \ubcf5\uc6a9 \uc911\uc778 \uc57d\ubb3c\uacfc \uad00\ub828\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc815\ud655\ud55c \uc9c4\ub2e8 \ubc0f \uce58\ub8cc:<\/strong> \uc218\uba74 \ubb34\ud638\ud761\uc99d, \ud558\uc9c0\ubd88\uc548\uc99d\ud6c4\uad70, \ud1b5\uc99d\uc131 \uc9c8\ud658 \ub4f1 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uae30\uc800 \uc9c8\ud658\uc774 \uc788\ub2e4\uba74 \ubc18\ub4dc\uc2dc \uc804\ubb38\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc9c4\ub2e8\ubc1b\uace0 \uc801\uc808\ud55c \uce58\ub8cc\ub97c \ubc1b\uc544\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc57d\ubb3c \uc7ac\uac80\ud1a0:<\/strong> \ud604\uc7ac \ubcf5\uc6a9 \uc911\uc778 \uc57d\ubb3c\uc774 \ubd88\uba74\uc99d\uc744 \uc720\ubc1c\ud558\uac70\ub098 \uc545\ud654\uc2dc\ud0ac \uc218 \uc788\uc73c\ubbc0\ub85c, \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc57d\ubb3c \uc885\ub958\ub098 \ubcf5\uc6a9 \uc2dc\uac04\uc744 \uc870\uc815\ud560 \uc218 \uc788\ub294\uc9c0 \ud655\uc778\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc808\ub300 \uc784\uc758\ub85c \uc57d \ubcf5\uc6a9\uc744 \uc911\ub2e8\ud574\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \ubd88\uba74\uc99d \uc778\uc9c0 \ud589\ub3d9 \uce58\ub8cc (CBT-I)<\/h3>\n<p>\uc57d\ubb3c \uc5c6\uc774 \ubd88\uba74\uc99d\uc744 \uadfc\ubcf8\uc801\uc73c\ub85c \ud574\uacb0\ud558\ub294 \ub370 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uac1c\ub150:<\/strong> \ubd88\uba74\uc99d\uacfc \uad00\ub828\ub41c \uc798\ubabb\ub41c \uc0dd\uac01(\uc778\uc9c0)\uacfc \ud589\ub3d9(\ud589\ub3d9)\uc744 \ubcc0\ud654\uc2dc\ucf1c \uc218\uba74\uc758 \uc9c8\uc744 \uac1c\uc120\ud558\ub294 \ube44\uc57d\ubb3c\uc801 \uce58\ub8cc\ubc95\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc8fc\uc694 \ub0b4\uc6a9:<\/strong> \uc218\uba74 \uc81c\ud55c \uc694\ubc95, \uc790\uadf9 \uc870\uc808 \uc694\ubc95, \uc778\uc9c0 \uc7ac\uad6c\uc131, \uc774\uc644 \uc694\ubc95 \ub4f1\uc73c\ub85c \uad6c\uc131\ub429\ub2c8\ub2e4. \uc219\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc2b5\uad00\uacfc \uc0dd\uac01\uc744 \uad50\uc815\ud558\uace0, \uc218\uba74\uc5d0 \ub300\ud55c \ubd88\uc548\uac10\uc744 \uc904\uc774\ub294 \ub370 \ucd08\uc810\uc744 \ub9de\ucda5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\ubb38\uac00\uc758 \ub3c4\uc6c0:<\/strong> CBT-I\ub294 \uc219\ub828\ub41c \uce58\ub8cc\uc0ac\uc758 \uc9c0\ub3c4\ub97c \ubc1b\ub294 \uac83\uc774 \uc911\uc694\ud558\uba70, \uc7a5\uae30\uc801\uc778 \ubd88\uba74\uc99d\uc73c\ub85c \uace0\ud1b5\ubc1b\ub294 \uc5b4\ub974\uc2e0\ub4e4\uaed8 \uac15\ub825\ud788 \uad8c\uc7a5\ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>6. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \ud3b8\uc548\ud55c \ubc24<\/h3>\n<p>&#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc219\uba74\uc744 \uc704\ud55c \ud1b5\ud569\uc801\uc778 \uc9c0\uc6d0\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uac1c\ubcc4 \ub9de\ucda4\ud615 \ucf00\uc5b4:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc, \uc0dd\ud65c \uc2b5\uad00, \ubd88\uba74\uc99d \uc6d0\uc778 \ub4f1\uc744 \uc885\ud569\uc801\uc73c\ub85c \ud30c\uc545\ud558\uc5ec \uac1c\ubcc4 \ub9de\ucda4\ud615 \uc218\uba74 \uacc4\ud68d\uc744 \uc218\ub9bd\ud558\uace0, \uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac\uac00 \uc774\ub97c \uc2e4\ud589\ud560 \uc218 \uc788\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \ud658\uacbd \uac1c\uc120 \uc9c0\uc6d0:<\/strong> \uc5b4\ub974\uc2e0\uc774 \ud3b8\uc548\ud558\uac8c \uc7a0\ub4e4 \uc218 \uc788\ub3c4\ub85d \uce68\uc2e4 \ud658\uacbd\uc744 \uc870\uc131\ud558\uace0, \ucde8\uce68 \uc804 \uc774\uc644 \ud65c\ub3d9(\uc628\ucc1c\uc9c8, \uac00\ubcbc\uc6b4 \ub9c8\uc0ac\uc9c0, \ub3c5\uc11c \ub4f1)\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc0dd\ud65c \uc9c0\uc6d0:<\/strong> \ub0ae \ub3d9\uc548 \uc801\uc808\ud55c \ud65c\ub3d9\uacfc \ud587\ubcd5 \ub178\ucd9c\uc744 \ub3d5\uace0, \uaddc\uce59\uc801\uc778 \uc2dd\uc0ac \uc2dc\uac04\uc744 \uc9c0\ud0a4\ub3c4\ub85d \uc9c0\uc6d0\ud558\uc5ec \uc0dd\uccb4 \ub9ac\ub4ec\uc744 \uc548\uc815\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc11c\uc801 \uc9c0\uc9c0:<\/strong> \ubd88\uba74\uc99d\uc73c\ub85c \uc778\ud55c \uc6b0\uc6b8\uac10\uc774\ub098 \ubd88\uc548\uac10\uc744 \uacbd\uac10\uc2dc\ud0a4\uae30 \uc704\ud574 \ub530\ub73b\ud55c \ub300\ud654\uc640 \uc815\uc11c\uc801 \uc9c0\uc9c0\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc758\ub8cc \uc804\ubb38\uac00 \uc5f0\uacc4:<\/strong> \ud544\uc694\ud55c \uacbd\uc6b0, \ubcd1\uc6d0 \ubc29\ubb38\uc744 \ub3d5\uac70\ub098 \uc758\ub8cc \uc804\ubb38\uac00\uc640\uc758 \uc0c1\ub2f4\uc744 \ud1b5\ud574 \uc815\ud655\ud55c \uc9c4\ub2e8\uacfc \uce58\ub8cc\ub97c \ubc1b\uc73c\uc2e4 \uc218 \uc788\ub3c4\ub85d \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\ubd88\uba74\uc99d\uc740 \uc5b4\ub974\uc2e0 \ud63c\uc790 \uac10\ub2f9\ud558\uae30 \uc5b4\ub824\uc6b4 \ubb38\uc81c\uc785\ub2c8\ub2e4. <strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\ub294 \uc5b4\ub974\uc2e0\uacfc \ubcf4\ud638\uc790\ubd84\ub4e4\uc774 \ubd88\uba74\uc99d\uc73c\ub85c \uc778\ud55c \uace0\ud1b5\uc5d0\uc11c \ubc97\uc5b4\ub098 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc0dd\ud65c\uc744 \ub418\ucc3e\uc73c\uc2e4 \uc218 \uc788\ub3c4\ub85d \ud56d\uc0c1 \uacc1\uc5d0\uc11c \ucd5c\uc120\uc744 \ub2e4\ud558\uaca0\uc2b5\ub2c8\ub2e4. \ud3b8\uc548\ud55c \ubc24, \uc219\uba74\uc758 \uae30\uc068\uc744 \ub2e4\uc2dc \ub204\ub9ac\uc2e4 \uc218 \uc788\ub3c4\ub85d \uc9c0\uae08 \ubc14\ub85c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \uc0c1\uc758\ud558\uc138\uc694.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8, \uc5b4\ub974\uc2e0\ub4e4\uc758 \ubc24\uc740 \uc548\ub155\ud558\uc2e0\uac00\uc694? \uc7a0 \ubabb \uc774\ub8e8\ub294 \ubc24\uc774 \ubc18\ubcf5\ub418\uba74 \ubab8\uacfc \ub9c8\uc74c\uc774 \uc9c0\uccd0 \uc77c\uc0c1\uc0dd\ud65c\uc5d0 \ud070 \uc5b4\ub824\uc6c0\uc744 \uacaa\uac8c \ub429\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \ub098\uc774\uac00 \ub4e4\uc5b4\uc11c \uc7a0\uc774 \uc904\uc5b4\ub4e0\ub2e4\uace0 \uc0dd\uac01\ud558\uc2dc\uae30 \uc27d\uc9c0\ub9cc, \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \uc0b6\uc758 \uc9c8\uc744 \ud604\uc800\ud788 \ub5a8\uc5b4\ub728\ub9ac\uace0 \ub2e4\uc591\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\ub294 \uc911\uc694\ud55c \ubb38\uc81c\uc785\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \ud3b8\uc548\ud558\uace0 \uac74\uac15\ud55c \ubc24\uc744 \uc704\ud574 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\ubd80\ud130 \ud6a8\uacfc\uc801\uc778 \ud574\uacb0\ucc45\uae4c\uc9c0 \uc2ec\uce35\uc801\uc778 \uc815\ubcf4\ub97c \uc81c\uacf5\ud558\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 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