第五章 討論
第六節、 研究結論與貢獻
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3）本研究之收案對象為睡眠狀況良好的成人，且學生族群容易有較為嗜睡 的傾向，在睡前使用不同控制性認知程度的再評估策略對其睡眠的影響可能較不 明顯（如在入睡耗時上無顯著組間差異）。建議未來可選擇其他族群，或在篩選 階段將嗜睡程度過高的人加以排除。
4）本研究受試者的樣本數較小（接受組 13 人，改變組 13 人），且受試者 的年齡較年輕，多為大學生，研究結果如果要推論到更大的樣本母群體，仍需要 更多的研究證據來支持。
第六節 研究結論與貢獻
本研究之貢獻在於釐清先前調查研究中，個體於入睡前使用再評估策略對睡 眠的不一致結果，並做出綜合性的解釋。相較於先前研究，本研究以實驗方式執 行，可做出更嚴謹的因果推論。此外，不同再評估策略對入睡歷程的影響不同，
也顯示再評估策略的確並非單一的構念，意涵未來研究再評估策略時，須考慮其 次分類，方能對再評估策略的影響有全面性的了解。
本研究發現可與失眠相關研究比較，更深入理解受干擾的入睡歷程。研究結 果發現個體使用改變策略誘發了睡前的高控制性認知程度，影響入睡歷程，顯示 睡前越強求於控制自己的想法，將越難得到好眠。過去研究中失眠患者較一般人 習慣在睡前使用再評估策略，卻仍睡得不好的發現，可能是與控制性有關。更甚 者，個人如果希望減少睡眠的不良因子，在入睡前應避免使用會造成思考活動的 策略來控制想法。
本研究發現個體使用接受策略的確在睡前有效調節情緒，並引發較低認知激 發，對入睡歷程有助益，結果將有助於促進認知行為治療的發展。研究中所運用 的接受策略，符合認知行為治療第三波革新下的脈絡，強調人在情境下的行動，
培養覺知能力並接受當下真實發生的事件。研究結果發現相較於改變組，接受組 在睡前使用接受策略在入睡後有較少的感官知覺與思考經驗，的確更接近正常情
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況下的入睡歷程，對睡眠有一定程度的正向效應。研究亦討論了個體在睡前使用 接受策略，其情緒調節過程，以及入睡歷程中的認知與意識經驗，可作為基礎供 未來研究者做進一步的探討與發展。
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中文部分如下：
林一真(2000)。貝克焦慮量表(BAI)中文版。台北：中國行為科學社。
陳心怡(2000)。貝克憂鬱量表第二版(BDI-II)中文版。台北：中國行為科學社。
楊旻鑫(2008)。壓力情境對入睡過程主觀知覺的影響。政治大學心理所碩士論 文。
韓慧雅、楊建銘、黃彥霖。(2007)。睡眠初始階段之經驗變化與睡著預測指標。
台灣睡眠醫學年會口頭宣讀海報。
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第____次喚醒 喚醒狀態__________________________________
◎ 喚醒後的主觀感受：
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附錄二：指導語
接受策略
試著「不評價好壞」地「接受」現在所發生的事件，不試圖控制您的情緒與 思考內容，讓情緒就像微風輕拂般自然的來了又去。
重點不是去除令人不快的想法，而是認清想法不過只是個念頭，您只需抱持 著觀察者的態度，任由想法自由來去而不專注其上。
舉例來說，「生命就是這樣，有高有低，我可以學著接受它」、「我不喜歡、
不想要也不認同這種感覺，但此時此刻我可以接受」、「我不喜歡這種感覺，
但我有包容它的空間」、「這不是任何人的錯，我願意面對它」、「我真笨，
但這只是我的想法」，都可能是您會有的詮釋方式，不一定要使用上述的例 子。請運用最適合您的改變詮釋方式。
「接受」，是指您讓感覺在那裡，雖然您不喜歡也不想這麼做。換言之，就 是「順其自然」。當您觀察到自己的心智開始發表評論，您只需試著告訴自 己：「沒關係，我已注意到自己有這感覺！」然後繼續觀察。
這也許不容易，您會有強烈衝動要與之對抗或推開它。這時您只需承認這股 衝動但不必屈服。（承認就是點頭表示知道，彷彿在說「您在這裡，我看到 了。」）
承認衝動後，將注意力拉回感覺本身。不要試圖去除或改變感覺。感覺若自 動改變，沒關係。若沒改變，也沒關係。您的目標並非改變或去除感覺，而 是與之和平共存。讓感覺在那裡，雖然您不喜歡也不想要它在那裡。
試著把心，心中的念頭和感受當成「天氣型態」，您的任務只是觀察天氣，
就算是颱風也是如此。讓您的心就像湖水，有時被風刮起大浪，有時平靜，
只單純反應周遭風景。不試著掌控「天氣」，不帶自我批判地以好奇心觀察 暴風與隨之而來的平靜，看到這只是自然現象。就像念頭只是念頭，心的內 在運作只是如過眼雲煙的「天氣型態」變化。
請試著使用這個策略！！
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改變對當下情境的詮釋策略
試著對「現在」所發生的事件產生新的詮釋，以減少它帶給您的負向影響。
試著對「現在」所發生的事件產生新的詮釋，以減少它帶給您的負向影響。