专家：每日记3件积极小事，助调情绪好入眠

Group 1 - The core viewpoint emphasizes the importance of optimizing sleep in modern life, particularly during winter, due to lifestyle changes and environmental factors [1] - Key recommendations for improving sleep include maintaining bedroom temperature between 18-22°C, implementing a 30-minute transition period before sleep, and reducing exposure to strong light and electronic screens [1] - Dietary suggestions for winter evenings include avoiding spicy, greasy, and high-sugar foods, while recommending light and easily digestible meals [1] Group 2 - The article discusses the impact of reduced daylight and cold weather on emotional well-being, linking it to increased melatonin production and decreased serotonin levels [2] - Suggestions for improving mood include outdoor activities during daylight hours, regular exercise, and dietary adjustments to include foods rich in tryptophan and Omega-3 fatty acids [2] - The importance of social engagement and maintaining a positive mindset through activities like writing a gratitude journal is highlighted as a method to combat negative emotions [2]