{"id":24562,"date":"2026-04-14T09:55:03","date_gmt":"2026-04-14T09:55:03","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=24562"},"modified":"2026-04-14T09:55:03","modified_gmt":"2026-04-14T09:55:03","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-t1-974","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=24562","title":{"rendered":"\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\ucc45 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T1-974)"},"content":{"rendered":"<p>\uc5b4\ub290 \ub0a0\ubd80\ud130\uc778\uac00 \ubc24\uc0c8 \ub4a4\ucc99\uc774\ub294 \ubd80\ubaa8\ub2d8\uc758 \ubaa8\uc2b5\uc5d0 \ub9c8\uc74c \uc544\ud30c\ud558\uc2dc\uac70\ub098, \ud639\uc740 \ubcf8\uc778 \uc2a4\uc2a4\ub85c \uae4a\uc740 \uc7a0\uc744 \uc774\ub8e8\uc9c0 \ubabb\ud574 \ud558\ub8e8 \uc885\uc77c \ud53c\uace4\ud568\uc744 \ub290\ub07c\uc2dc\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \ub9ce\uc73c\uc2e4 \uac81\ub2c8\ub2e4. \ub178\ub144\uae30\uc758 \ubd88\uba74\uc99d\uc740 \ub2e8\uc21c\ud788 \uc7a0\uc744 \ubabb \uc790\ub294 \ubb38\uc81c\ub97c \ub118\uc5b4, \uc0b6\uc758 \uc9c8 \uc800\ud558, \uc6b0\uc6b8\uac10, \uc778\uc9c0 \uae30\ub2a5 \uc57d\ud654, \ub099\uc0c1 \uc704\ud5d8 \uc99d\uac00 \ub4f1 \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac71\uc815\ud558\uc9c0 \ub9c8\uc2ed\uc2dc\uc624. \ub178\ub144\uae30 \ubd88\uba74\uc99d\uc740 \ucda9\ubd84\ud788 \uc774\ud574\ud558\uace0 \uc62c\ubc14\ub974\uac8c \uc811\uadfc\ud55c\ub2e4\uba74 \ud574\uacb0\uc758 \uc2e4\ub9c8\ub9ac\ub97c \ucc3e\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\uc758 \ud3b8\uc548\ud558\uace0 \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud574 \uae4a\uc740 \uace0\ubbfc\uacfc \uc5f0\uad6c\ub97c \uac70\ub4ed\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc744 \ud1b5\ud574 \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\uc744 \uc2ec\uce35\uc801\uc73c\ub85c \ubd84\uc11d\ud558\uace0, \uacfc\ud559\uc801 \uadfc\uac70\ub97c \ubc14\ud0d5\uc73c\ub85c \ud55c \uc2e4\uc9c8\uc801\uc778 \ud574\uacb0\ucc45\ub4e4\uc744 \uc81c\uc2dc\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\uac00 \uc5b4\ub974\uc2e0\uacfc \uac00\uc871\ubd84\ub4e4\uaed8 \ud76c\ub9dd\uc758 \ub4f1\ub300\uac00 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d, \uc65c \uc0dd\uae38\uae4c\uc694? \u2013 \uadfc\ubcf8\uc801\uc778 \uc774\ud574<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc758 \ubd88\uba74\uc99d\uc740 \uc80a\uc740 \uce35\uacfc\ub294 \ub2e4\ub978 \ubcf5\ud569\uc801\uc778 \uc6d0\uc778\uc73c\ub85c \ubc1c\uc0dd\ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc6d0\uc778\ub4e4\uc744 \uc815\ud655\ud788 \uc774\ud574\ud558\ub294 \uac83\uc774 \ud6a8\uacfc\uc801\uc778 \ud574\uacb0\ucc45\uc744 \ucc3e\ub294 \uccab\uac78\uc74c\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc0dd\uccb4 \uc2dc\uacc4\uc758 \ubcc0\ud654 \ubc0f \uc218\uba74 \uad6c\uc870 \ubcc0\ud654<\/h3>\n<ul>\n<li><strong>\uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44 \uac10\uc18c:<\/strong> \uc218\uba74\uc744 \uc720\ub3c4\ud558\ub294 \ud638\ub974\ubaac\uc778 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\uac00 \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc810\ucc28 \uac10\uc18c\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uad6c\uc870\uc758 \ubcc0\ud654:<\/strong> \uae4a\uc740 \uc7a0(\uc11c\ud30c \uc218\uba74)\uc758 \uc591\uc774 \uc904\uc5b4\ub4e4\uace0, \uc595\uc740 \uc7a0\uc774 \ub9ce\uc544\uc9c0\uba70, \uc7a0\ub4dc\ub294 \ub370 \uac78\ub9ac\ub294 \uc2dc\uac04\ub3c4 \ub298\uc5b4\ub0a9\ub2c8\ub2e4. \ub610\ud55c \uc218\uba74 \uc911 \uae68\ub294 \ud69f\uc218\uac00 \uc7a6\uc544\uc9d1\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \ud328\ud134\uc758 \ubcc0\ud654:<\/strong> \uc774\ub978 \uc800\ub141\uc5d0 \uc878\ub9ac\uace0 \uc774\ub978 \uc0c8\ubcbd\uc5d0 \uae68\ub294 \ub4f1 \uc218\uba74-\uac01\uc131 \uc8fc\uae30\uac00 \uc804\ubc18\uc801\uc73c\ub85c \uc55e\ub2f9\uaca8\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uae30\uc800 \uc9c8\ud658 \ubc0f \ubcf5\uc6a9 \uc57d\ubb3c<\/h3>\n<ul>\n<li><strong>\ub9cc\uc131 \uc9c8\ud658:<\/strong> \uad00\uc808\uc5fc, \uc694\ud1b5, \uc2ec\uc7a5 \uc9c8\ud658, \ud638\ud761\uae30 \uc9c8\ud658(\uc218\uba74 \ubb34\ud638\ud761\uc99d), \ud30c\ud0a8\uc2a8\ubcd1, \uce58\ub9e4, \uc804\ub9bd\uc120 \ube44\ub300\uc99d(\uc7a6\uc740 \ubc30\ub1e8) \ub4f1 \ub2e4\uc591\ud55c \ub9cc\uc131 \uc9c8\ud658\uc774 \ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\ud568\uc73c\ub85c \uc778\ud574 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \ubb38\uc81c:<\/strong> \uc6b0\uc6b8\uc99d, \ubd88\uc548 \uc7a5\uc560\ub294 \ubd88\uba74\uc99d\uc758 \ud754\ud55c \uc6d0\uc778\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc740 \uc678\ub85c\uc6c0\uc774\ub098 \uc0c1\uc2e4\uac10\uc73c\ub85c \uc778\ud55c \uc6b0\uc6b8\uac10\uc744 \uacaa\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcf5\uc6a9 \uc57d\ubb3c:<\/strong> \uace0\ud608\uc555\uc57d, \uc2a4\ud14c\ub85c\uc774\ub4dc, \uc774\ub1e8\uc81c, \uac10\uae30\uc57d, \uac11\uc0c1\uc120 \ud638\ub974\ubaac\uc81c, \uc77c\ubd80 \ud56d\uc6b0\uc6b8\uc81c \ub4f1 \ub2e4\uc591\ud55c \uc57d\ubb3c\uc774 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \ubd80\uc791\uc6a9\uc744 \uc77c\uc73c\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc0dd\ud65c \uc2b5\uad00 \ubc0f \ud658\uacbd\uc801 \uc694\uc778<\/h3>\n<ul>\n<li><strong>\ub0ae\uc7a0 \uc2b5\uad00:<\/strong> \ub0ae \ub3d9\uc548 \uae38\uac70\ub098 \ub2a6\uc740 \ub0ae\uc7a0\uc740 \ubc24\uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e0\uccb4 \ud65c\ub3d9 \ubd80\uc871:<\/strong> \ub0ae\uc5d0 \ucda9\ubd84\ud788 \ud65c\ub3d9\ud558\uc9c0 \uc54a\uc73c\uba74 \ubc24\uc5d0 \uae4a\uc740 \uc7a0\uc744 \uc790\uae30 \uc5b4\ub835\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce74\ud398\uc778, \uc54c\ucf54\uc62c \uc12d\ucde8:<\/strong> \uc218\uba74 \uc804 \uce74\ud398\uc778\uc774\ub098 \uc54c\ucf54\uc62c \uc12d\ucde8\ub294 \uc77c\uc2dc\uc801\uc73c\ub85c \uc878\uc74c\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc9c0\ub9cc, \uc218\uba74\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9ac\uace0 \uc790\uc8fc \uae68\uac8c \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd88\uaddc\uce59\ud55c \uc218\uba74 \uc2a4\ucf00\uc904:<\/strong> \uc8fc\ub9d0\uc774\ub098 \ud734\uc77c\uc5d0 \uc7a0\ub4dc\ub294 \uc2dc\uac04\uc774 \ubc14\ub00c\uba74 \uc0dd\uccb4 \ub9ac\ub4ec\uc774 \ud750\ud2b8\ub7ec\uc9d1\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd80\uc801\uc808\ud55c \uce68\uc2e4 \ud658\uacbd:<\/strong> \ub108\ubb34 \ubc1d\uac70\ub098 \uc2dc\ub044\ub7fd\uace0, \uc628\ub3c4\uac00 \ub9de\uc9c0 \uc54a\ub294 \uce68\uc2e4\uc740 \uc219\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\ucc45 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc<\/h2>\n<p>\uc774\uc81c \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc744 \uadf9\ubcf5\ud558\uae30 \uc704\ud55c \uad6c\uccb4\uc801\uc774\uace0 \uc2e4\uc9c8\uc801\uc778 \ud574\uacb0\ucc45\ub4e4\uc744 \ud568\uaed8 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uac74\uac15\ud55c \uc218\uba74 \uc2b5\uad00 \ub9cc\ub4e4\uae30 \u2013 \uc218\uba74 \uc704\uc0dd (Sleep Hygiene)<\/h3>\n<p>\uac00\uc7a5 \uae30\ubcf8\uc801\uc774\uba74\uc11c\ub3c4 \uc911\uc694\ud55c \uac83\uc740 \ubc14\ub85c \uc218\uba74 \uc704\uc0dd\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 \uac19\uc740 \uc2dc\uac04\uc5d0 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uace0 \uc77c\uc5b4\ub098\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc0dd\uccb4 \ub9ac\ub4ec\uc744 \uc548\uc815\ud654\uc2dc\ucf1c \uc219\uba74\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub0ae\uc7a0 \uc904\uc774\uae30:<\/strong> \ub0ae\uc7a0\uc740 20~30\ubd84 \uc774\ub0b4\ub85c \uc9e7\uac8c, \uc624\ud6c4 3\uc2dc \uc774\uc804\uc5d0 \uc790\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uae38\uac70\ub098 \ub2a6\uc740 \ub0ae\uc7a0\uc740 \ubc24\uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uce68\uc2e4\uc740 \uc7a0\uc790\ub294 \uacf5\uac04\uc73c\ub85c\ub9cc:<\/strong> \uce68\ub300\uc5d0\uc11c\ub294 \ub3c5\uc11c, TV \uc2dc\uccad, \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9 \ub4f1\uc744 \ud53c\ud558\uace0 \uc624\uc9c1 \uc218\uba74\uacfc \ubd80\ubd80 \uc0dd\ud65c\ub9cc\uc744 \uc704\ud55c \uacf5\uac04\uc73c\ub85c \uc0ac\uc6a9\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li><strong>\uc218\uba74 \uc804 \ub8e8\ud2f4 \ub9cc\ub4e4\uae30:<\/strong> \ub530\ub73b\ud55c \ubb3c\ub85c \uc0e4\uc6cc\ud558\uae30, \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d, \uc794\uc794\ud55c \uc74c\uc545 \ub4e3\uae30 \ub4f1 \uc7a0\ub4e4\uae30 \uc804 30\ubd84~1\uc2dc\uac04 \ub3d9\uc548 \ud3b8\uc548\ud558\uac8c \ubab8\uacfc \ub9c8\uc74c\uc744 \uc774\uc644\uc2dc\ud0a4\ub294 \uc790\uc2e0\ub9cc\uc758 \ub8e8\ud2f4\uc744 \ub9cc\ub4dc\uc138\uc694.<\/li>\n<li><strong>\uce74\ud398\uc778, \uc54c\ucf54\uc62c, \ub2c8\ucf54\ud2f4 \uc81c\ud55c:<\/strong> \uc800\ub141 \uc2dc\uac04 \uc774\ud6c4\uc5d0\ub294 \ucee4\ud53c, \ucc28, \ucd08\ucf5c\ub9bf \ub4f1 \uce74\ud398\uc778\uc774 \ud568\uc720\ub41c \uc74c\uc2dd\uc744 \ud53c\ud558\uace0, \uc54c\ucf54\uc62c \uc12d\ucde8\ub3c4 \uc790\uc81c\ud574\uc57c \ud569\ub2c8\ub2e4. \ub2c8\ucf54\ud2f4 \uc5ed\uc2dc \uac01\uc131 \ud6a8\uacfc\uac00 \uc788\uc73c\ubbc0\ub85c \ub04a\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2a6\uc740 \uc2dc\uac04 \uacfc\uc2dd \ud53c\ud558\uae30:<\/strong> \uc790\uae30 \uc804 \uacfc\uc2dd\uc740 \uc18c\ud654\ub97c \ubc29\ud574\ud558\uc5ec \uc218\uba74\uc5d0 \uc5b4\ub824\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \ucd5c\uc18c 2~3\uc2dc\uac04 \uc804\uc5d0\ub294 \uc2dd\uc0ac\ub97c \ub9c8\uce58\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ud65c\uae30\ucc2c \uc0dd\ud65c \uc2b5\uad00\uc73c\ub85c \uc218\uba74\uc758 \uc9c8 \ub192\uc774\uae30<\/h3>\n<p>\ub0ae \ub3d9\uc548\uc758 \ud65c\ub3d9\uc740 \ubc24\uc7a0\uc758 \uc9c8\uc744 \uacb0\uc815\ud558\ub294 \uc911\uc694\ud55c \uc694\uc18c\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9:<\/strong> \ub9e4\uc77c 30\ubd84 \uc774\uc0c1 \uac77\uae30, \uac00\ubcbc\uc6b4 \uc5d0\uc5b4\ub85c\ube45, \uc694\uac00 \ub4f1 \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uc218\uba74\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ub2e8, \ucde8\uce68 3~4\uc2dc\uac04 \uc804\uc5d0\ub294 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud587\ubcd5 \ucb10\uae30:<\/strong> \ub0ae \ub3d9\uc548 \ucda9\ubd84\ud788 \ud587\ubcd5\uc744 \ucb10\ub294 \uac83\uc740 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \uc870\uc808\ud558\uace0 \uc0dd\uccb4 \ub9ac\ub4ec\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4. \uc544\uce68\uc5d0 \ud587\ubcd5\uc744 \ucb10\uba70 \uc0b0\ucc45\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc774\uba74 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0ac\ud68c \ud65c\ub3d9 \ubc0f \ucde8\ubbf8 \uc0dd\ud65c:<\/strong> \uc678\ub85c\uc6c0\uc774\ub098 \uc6b0\uc6b8\uac10\uc740 \ubd88\uba74\uc99d\uc744 \uc545\ud654\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uce5c\uad6c\ub098 \uac00\uc871\uacfc\uc758 \uad50\ub958, \ub3d9\ud638\ud68c \ud65c\ub3d9, \uc0c8\ub85c\uc6b4 \ucde8\ubbf8 \uc0dd\ud65c \ub4f1 \uc0ac\ud68c \ud65c\ub3d9\uc744 \ud1b5\ud574 \ud65c\uae30\ucc2c \uc77c\uc0c1\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \ud3b8\uc548\ud55c \uc218\uba74 \ud658\uacbd \uc870\uc131<\/h3>\n<p>\uc219\uba74\uc744 \uc704\ud55c \ubb3c\ub9ac\uc801\uc778 \ud658\uacbd\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc5b4\ub461\uace0 \uc870\uc6a9\ud55c \uce68\uc2e4:<\/strong> \uc554\ub9c9 \ucee4\ud2bc\uc744 \uc0ac\uc6a9\ud558\uac70\ub098 \uc218\uba74 \uc548\ub300\ub97c \ucc29\uc6a9\ud558\uc5ec \ube5b\uc744 \uc644\uc804\ud788 \ucc28\ub2e8\ud558\uace0, \uc18c\uc74c\uc5d0 \ubbfc\uac10\ud558\ub2e4\uba74 \uadc0\ub9c8\uac1c\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc801\uc808\ud55c \uc628\ub3c4 \uc720\uc9c0:<\/strong> \uce68\uc2e4 \uc628\ub3c4\ub294 18~22\u00b0C \uc815\ub3c4\ub85c \uc57d\uac04 \uc11c\ub298\ud558\uac8c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc219\uba74\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub108\ubb34 \ub365\uac70\ub098 \ucd94\uc6b0\uba74 \uc7a0\ub4e4\uae30 \uc5b4\ub835\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud55c \uce68\uad6c\ub958:<\/strong> \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \ubca0\uac1c\uc640 \ub9e4\ud2b8\ub9ac\uc2a4\ub97c \uc0ac\uc6a9\ud558\uace0, \uacc4\uc808\uc5d0 \ub9de\ub294 \uc801\uc808\ud55c \uc774\ubd88\uc744 \uc120\ud0dd\ud558\uc5ec \ud3b8\uc548\ud568\uc744 \uadf9\ub300\ud654\ud558\uc2ed\uc2dc\uc624.<\/li>\n<\/ul>\n<h3>4. \ub9c8\uc74c \ub2e4\uc2a4\ub9ac\uae30 \u2013 \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac \ubc0f \uc774\uc644 \uae30\ubc95<\/h3>\n<p>\uc2ec\ub9ac\uc801\uc778 \uc548\uc815\uc740 \uc219\uba74\uc758 \ud544\uc218 \uc870\uac74\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uba85\uc0c1 \ubc0f \uc2ec\ud638\ud761:<\/strong> \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804 10~15\ubd84 \ub3d9\uc548 \uba85\uc0c1\uc774\ub098 \ubcf5\uc2dd \ud638\ud761\uc744 \ud1b5\ud574 \ubab8\uacfc \ub9c8\uc74c\uc744 \uc774\uc644\uc2dc\ud0a4\uba74 \uc88b\uc2b5\ub2c8\ub2e4. \uc720\ud29c\ube0c \ub4f1\uc5d0\uc11c \uba85\uc0c1 \uc571\uc774\ub098 \uac00\uc774\ub4dc \uc601\uc0c1\uc744 \ud65c\uc6a9\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644\ubc95:<\/strong> \ubc1c\ub05d\ubd80\ud130 \uba38\ub9ac\uae4c\uc9c0 \ucc28\ub840\ub85c \ubab8\uc758 \uac01 \ubd80\ubd84\uc744 5\ucd08\uac04 \uae34\uc7a5\uc2dc\ucf30\ub2e4\uac00 15\ucd08\uac04 \uc774\uc644\uc2dc\ud0a4\ub294 \ud6c8\ub828\uc744 \ud1b5\ud574 \uc2e0\uccb4 \uae34\uc7a5\uc744 \ud574\uc18c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uae0d\uc815\uc801\uc778 \uc0dd\uac01:<\/strong> \uc7a0\uc774 \uc624\uc9c0 \uc54a\uc544\ub3c4 &#8220;\uad1c\ucc2e\uc544, \uc870\uae08 \uc26c\ub294 \uac70\uc9c0&#8221;\ub77c\uace0 \uae0d\uc815\uc801\uc73c\ub85c \uc0dd\uac01\ud558\uace0, \uc7a0\uc5d0 \ub300\ud55c \uac15\ubc15\uc5d0\uc11c \ubc97\uc5b4\ub098\ub824\uace0 \ub178\ub825\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0 \ubc1b\uae30 \u2013 \uc758\ub8cc\uc801 \uc811\uadfc<\/h3>\n<p>\uc704\uc5d0\uc11c \uc5b8\uae09\ub41c \ubc29\ubc95\uc73c\ub85c\ub3c4 \ubd88\uba74\uc99d\uc774 \uac1c\uc120\ub418\uc9c0 \uc54a\ub294\ub2e4\uba74 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc8fc\uce58\uc758 \uc0c1\ub2f4:<\/strong> \ubcf5\uc6a9 \uc911\uc778 \uc57d\ubb3c\uc774 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294\uc9c0 \ud655\uc778\ud558\uace0, \uae30\uc800 \uc9c8\ud658 \uce58\ub8cc\ub97c \ud1b5\ud574 \ubd88\uba74\uc99d\uc758 \uadfc\ubcf8 \uc6d0\uc778\uc744 \ud574\uacb0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc218\uba74 \uc804\ubb38\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc218\uba74 \ub2e4\uc6d0 \uac80\uc0ac \ub4f1 \uc815\ubc00 \uac80\uc0ac\ub97c \ubc1b\uc544\ubcfc \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uc778\uc9c0 \ud589\ub3d9 \uce58\ub8cc (CBT-I):<\/strong> \ubd88\uba74\uc99d \uce58\ub8cc\uc5d0 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ube44\uc57d\ubb3c\uc801 \uce58\ub8cc\ubc95\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \uc798\ubabb\ub41c \uc218\uba74 \uc2b5\uad00\uacfc \uc0ac\uace0\ubc29\uc2dd\uc744 \uad50\uc815\ud558\uc5ec \uc2a4\uc2a4\ub85c \uc7a0\ub4e4 \uc218 \uc788\ub3c4\ub85d \ub3d5\ub294 \uce58\ub8cc\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74\uc81c \uc0ac\uc6a9 \uc2dc \uc8fc\uc758:<\/strong> \uc218\uba74\uc81c\ub294 \ub2e8\uae30\uc801\uc778 \ud574\uacb0\ucc45\uc77c \ubfd0\uc774\uba70, \uc758\uc874\uc131\uc774\ub098 \ubd80\uc791\uc6a9 \uc704\ud5d8\uc774 \uc788\uc73c\ubbc0\ub85c \ubc18\ub4dc\uc2dc \uc758\uc0ac\uc758 \ucc98\ubc29\uacfc \uc9c0\uc2dc\uc5d0 \ub530\ub77c\uc57c \ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\ub4e4\uc740 \ud2b9\ud788 \ub099\uc0c1 \uc704\ud5d8 \ub4f1 \ubd80\uc791\uc6a9\uc5d0 \ub354 \ucde8\uc57d\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc81c\uc548\ud558\ub294 \ud1b5\ud569\uc801 \ub3cc\ubd04<\/h2>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \ubd88\uba74\uc99d \ud574\uacb0\uc744 \uc704\ud55c \ub178\ub825\uc774 \ub2e8\uc21c\ud788 \uc7a0\uc790\ub294 \uc2dc\uac04\uc744 \ub298\ub9ac\ub294 \uac83\uc744 \ub118\uc5b4, \uc804\ubc18\uc801\uc778 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uacfc\uc815\uc774\ub77c\uace0 \ubbff\uc2b5\ub2c8\ub2e4. \uc800\ud76c\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \ubc29\uc2dd\uc73c\ub85c \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc219\uba74\uc744 \ub3d5\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uac1c\ubcc4 \ub9de\ucda4\ud615 \ucf00\uc5b4 \ud50c\ub79c:<\/strong> \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uac74\uac15 \uc0c1\ud0dc, \uc0dd\ud65c \uc2b5\uad00, \uae30\uc800 \uc9c8\ud658 \ub4f1\uc744 \uba74\ubc00\ud788 \ud30c\uc545\ud558\uc5ec \uc219\uba74\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \ub9de\ucda4\ud615 \ub3cc\ubd04 \uacc4\ud68d\uc744 \uc218\ub9bd\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud65c\ub3d9\ub7c9 \uc99d\uc9c4 \uc9c0\uc6d0:<\/strong> \uc548\uc804\ud558\uace0 \uc990\uac70\uc6b4 \ub0ae \uc2dc\uac04 \ud65c\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc744 \uc81c\uacf5\ud558\uc5ec \uc5b4\ub974\uc2e0\ub4e4\uc774 \ub0ae\uc5d0 \ucda9\ubd84\ud788 \ud65c\ub3d9\ud558\uace0 \uc800\ub141\uc5d0\ub294 \ud3b8\uc548\ud55c \ud734\uc2dd\uc744 \ucde8\ud560 \uc218 \uc788\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4. (\uc608: \uac00\ubcbc\uc6b4 \uc0b0\ucc45, \ub808\ud06c\ub9ac\uc5d0\uc774\uc158, \uc778\uc9c0 \ud65c\ub3d9 \ub4f1)<\/li>\n<li><strong>\uc815\uc11c\uc801 \uc9c0\uc9c0:<\/strong> \uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac\ub4e4\uc774 \ub530\ub73b\ud55c \ub9c8\uc74c\uc73c\ub85c \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc678\ub85c\uc6c0\uacfc \ubd88\uc548\uac10\uc744 \uacbd\uac10\uc2dc\ud0a4\uace0, \uae0d\uc815\uc801\uc778 \ub9c8\uc74c\uc744 \uac00\uc9c8 \uc218 \uc788\ub3c4\ub85d \uc815\uc11c\uc801 \uc9c0\uc9c0\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud658\uacbd \uc870\uc131 \ubc0f \uad00\ucc30:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uce68\uc2e4 \ud658\uacbd\uc744 \uc219\uba74\uc5d0 \ucd5c\uc801\ud654\ud558\uace0, \uc218\uba74 \ud328\ud134\uc774\ub098 \ubd88\uba74\uc99d \uc99d\uc0c1 \ubcc0\ud654\ub97c \uc138\uc2ec\ud558\uac8c \uad00\ucc30\ud558\uc5ec \ud544\uc694\uc2dc \uac00\uc871\uc774\ub098 \uc758\ub8cc\uc9c4\uacfc \uc5f0\uacc4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac74\uac15\ud55c \uc2dd\uc0dd\ud65c \uc9c0\uc6d0:<\/strong> \uc18c\ud654\uc5d0 \ubd80\ub2f4\uc744 \uc8fc\uc9c0 \uc54a\uc73c\uba74\uc11c \uc601\uc591 \uade0\ud615\uc744 \ub9de\ucd98 \uc2dd\ub2e8\uc744 \uc81c\uacf5\ud558\uc5ec \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ub9c8\ubb34\ub9ac\ud558\uba70<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ubcf5\ud569\uc801\uc778 \ubb38\uc81c\uc774\uc9c0\ub9cc, \ucda9\ubd84\ud788 \uadf9\ubcf5 \uac00\ub2a5\ud569\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c \uc81c\uc2dc\ub41c \ub2e4\uc591\ud55c \ud574\uacb0\ucc45\ub4e4\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uc2dc\uace0, \ud544\uc694\ud558\ub2e4\uba74 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \uc8fc\uc800\ud558\uc9c0 \ub9c8\uc2ed\uc2dc\uc624. \uc7a0 \ubabb \uc774\ub8e8\ub294 \ubc24 \ub300\uc2e0, \ud3b8\uc548\ud558\uace0 \uae4a\uc740 \uc219\uba74\uc73c\ub85c \ud65c\uae30\ucc2c \ud558\ub8e8\ub97c \uc2dc\uc791\ud560 \uc218 \uc788\ub3c4\ub85d \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b8\uc81c\ub098 \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc5b4\ub974\uc2e0\uc758 \uc219\uba74\uc740 \uac74\uac15\ud55c \uc0b6\uc758 \uc2dc\uc791\uc774\uba70, \uac00\uc871\uc758 \ud589\ubcf5\uc785\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\uacfc \uac00\uc871\ubd84\ub4e4\uc774 \uc548\uc2ec\ud558\uace0 \ud3b8\uc548\ud55c \uc77c\uc0c1\uc744 \ub204\ub9b4 \uc218 \uc788\ub3c4\ub85d \uc5b8\uc81c\ub098 \ucd5c\uc120\uc744 \ub2e4\ud558\uaca0\uc2b5\ub2c8\ub2e4. \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0 \uc800\ud76c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub85c \ubb38\uc758\ud574 \uc8fc\uc2ed\uc2dc\uc624.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc5b4\ub290 \ub0a0\ubd80\ud130\uc778\uac00 \ubc24\uc0c8 \ub4a4\ucc99\uc774\ub294 \ubd80\ubaa8\ub2d8\uc758 \ubaa8\uc2b5\uc5d0 \ub9c8\uc74c \uc544\ud30c\ud558\uc2dc\uac70\ub098, \ud639\uc740 \ubcf8\uc778 \uc2a4\uc2a4\ub85c \uae4a\uc740 \uc7a0\uc744 \uc774\ub8e8\uc9c0 \ubabb\ud574 \ud558\ub8e8 \uc885\uc77c \ud53c\uace4\ud568\uc744 \ub290\ub07c\uc2dc\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \ub9ce\uc73c\uc2e4 \uac81\ub2c8\ub2e4. \ub178\ub144\uae30\uc758 \ubd88\uba74\uc99d\uc740 \ub2e8\uc21c\ud788 \uc7a0\uc744 \ubabb \uc790\ub294 \ubb38\uc81c\ub97c \ub118\uc5b4, \uc0b6\uc758 \uc9c8 \uc800\ud558, \uc6b0\uc6b8\uac10, \uc778\uc9c0 \uae30\ub2a5 \uc57d\ud654, \ub099\uc0c1 \uc704\ud5d8 \uc99d\uac00 \ub4f1 \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac71\uc815\ud558\uc9c0 \ub9c8\uc2ed\uc2dc\uc624. \ub178\ub144\uae30 \ubd88\uba74\uc99d\uc740 \ucda9\ubd84\ud788 \uc774\ud574\ud558\uace0 \uc62c\ubc14\ub974\uac8c [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-24562","post","type-post","status-publish","format-standard","hentry","category-6","category-8"],"_links":{"self":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/24562","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=24562"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/24562\/revisions"}],"predecessor-version":[{"id":24563,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/24562\/revisions\/24563"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=24562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=24562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=24562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}