想睡得香睡得好？可以试试这样做

Core Viewpoint - The National Health Commission of China is promoting mental health services with a focus on "Everyone Enjoys Mental Health Services" for World Mental Health Day on October 10, 2025, emphasizing the importance of addressing sleep issues and providing practical advice for improving sleep quality [1] Group 1: Impact of Long-term Insomnia - Long-term insomnia can lead to a range of physical health issues, including weakened immunity, increased risk of diseases such as diabetes, hypertension, and obesity [2] - Psychological effects of long-term insomnia include irritability, strained interpersonal relationships, decreased attention and memory, and potential development of anxiety and depression [2] - Socially, chronic insomnia can result in reduced energy, lower work efficiency, and withdrawal from activities and social interactions [2] Group 2: Self-regulation Strategies for Insomnia - Identifying the causes of insomnia is crucial, which may involve adjusting environmental factors such as humidity, light, and noise [3] - Lifestyle habits, such as late-night phone use and consumption of tea or coffee, should be modified to improve sleep [3] - Relaxation techniques, including listening to soft music, meditation, and reading, can enhance sleep quality [3] Group 3: Seeking Professional Help - If self-regulation does not alleviate insomnia, it is advisable to seek professional assistance, especially if insomnia persists for over three months or is accompanied by severe daytime sleepiness, memory issues, or emotional instability [4] Group 4: Medication for Insomnia - Medication for insomnia should be used under medical supervision to avoid risks associated with improper use [5] - Individual responses to insomnia medications vary, and treatment should be tailored to the patient's specific condition, considering potential side effects and dependency issues [5] - Newer medications, such as dual orexin receptor antagonists, are emerging in the field of insomnia treatment, requiring careful adherence to medical advice for effective and safe use [5]