“睡个好觉，为什么成了现代人的奢侈？”——如何科学应对失眠？

Core Viewpoint - Insomnia has become a significant health issue in China, with a sleep disturbance rate of 48.5% among individuals aged 18 and above, indicating a need for scientific approaches to address sleep problems [2]. Summary by Sections Definition of Insomnia - Insomnia is defined by three dimensions: insufficient sleep quality and quantity, functional impairment during the day, and excessive anxiety about not being able to sleep. Chronic insomnia disorder is diagnosed when these symptoms occur at least three times a week for over a month [4]. Catalysts for Insomnia - The core issue of sleep disorders in modern individuals is attributed to multiple overlapping factors, including long-term stress leading to emotional disturbances, poor lifestyle habits, and physical health issues or medication effects. Young professionals in major cities are particularly affected [5]. Long-term Consequences of Insomnia - Chronic insomnia can significantly increase the risk of hypertension by 3.7 times and diabetes by 2.5 times. It also hinders the brain's ability to clear beta-amyloid protein, a key factor in Alzheimer's disease. Additionally, the likelihood of developing new depression is 3-4 times higher in chronic insomniacs compared to those without insomnia [6]. Assessment and Treatment of Insomnia - Hospitals typically conduct comprehensive assessments for insomnia patients, utilizing detailed interviews, sleep diaries, and monitoring tools. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the preferred treatment, focusing on correcting misconceptions about sleep and adjusting harmful behaviors [7]. Classification of Sleep Medications - Sleep medications are categorized into several classes, including benzodiazepines, non-benzodiazepines, antidepressants, and melatonin receptor agonists, each with different focuses and side effects. Newer medications like dual orexin receptor antagonists are noted for their safety and lower dependency risks [9][11]. Key to Healthy Sleep - Establishing a stable sleep rhythm, eliminating sleep disturbances, and aligning with the body's natural sleep needs are crucial for achieving healthy sleep. Recommendations include creating a quiet and comfortable sleep environment, avoiding stimulants before bed, and engaging in moderate exercise [12].