明明身心俱疲、眼皮沉重,大脑却异常清醒,工作复盘、家庭琐事等轮番在脑海中盘旋,越想入睡越辗转反 侧。不少人遭遇这种失眠困境时,总会归咎于自己"意志力薄弱",却不知这背后可能是身体的"神经调控系 统"出了故障——交感神经与副交感神经的平衡被打破,"油门"持续踩满,"刹车"彻底失灵。 焦守广 通讯员 陈雷 陈杨子 济南报道 身体里藏着 一辆失控的"赛车" 山东中医药大学附属医院推拿科副主任医师孙刚毅介绍,人体的自主神经如同一套"自动驾驶系统",由交 感神经和副交感神经(核心为迷走神经)两大"对手"构成,二者分工明确、协同运作。 交感神经恰似汽车的油门,主导"战斗或逃跑"模式:遭遇压力时,它会促使心跳加速、血管收缩、大脑亢奋, 助力人体应对危机；副交感神经则好比刹车,负责"休息与修复",能放缓心率、促进肠胃蠕动、放松大脑, 引导身体进入睡眠状态。 正常情况下,白天交感神经适度兴奋,支撑日常活动；夜晚副交感神经接管主导权,让身体休养生息。 可一旦交感神经长期"踩满油门"、过度兴奋,副交感神经被压制而"刹车失灵",身体就会沦为一辆失控的 赛车,长期高速运转下,各类健康问题便会接踵而至。失眠,正是这辆赛车最常见的"故障灯 ...

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].

Core Viewpoint - A study published in September 2024 suggests a potential link between light pollution and an increased risk of Alzheimer's disease, providing new insights for further research in this area [1][2]. Group 1: Light Pollution and Alzheimer's Disease - The research compared light pollution levels across 48 states in the U.S. with local medical records, revealing a significant positive correlation between light pollution and Alzheimer's disease [2]. - For individuals aged 65 and older, light pollution is one of several risk factors for Alzheimer's, alongside alcohol abuse, chronic kidney disease, depression, diabetes, and hypertension [5]. - In contrast, for those under 65, light pollution may be the primary risk factor influencing the likelihood of developing Alzheimer's disease, although this only indicates a correlation, not causation [5]. Group 2: Physiological Effects of Light Pollution - A study involving 20 participants showed that those sleeping in lit rooms had faster heart rates, indicating overactivation of the sympathetic nervous system, which disrupts the body's rest during the night [8]. - Insulin secretion was also affected, with increased insulin resistance observed in participants exposed to light during sleep, potentially raising diabetes risk [10]. Group 3: Sleep Disruption and Alzheimer's Disease - Light pollution directly contributes to insomnia, with a study in South Korea indicating that 22% of 52,000 participants used sleep medications, with higher usage correlating with increased light pollution [11]. - Insomnia is closely linked to Alzheimer's disease, as a study of 511 participants found that more severe insomnia symptoms correlated with poorer cognitive performance over four years, particularly in carriers of the APOE ε4 gene [13].

Core Viewpoint - A study published in September 2024 suggests a significant correlation between light pollution and the risk of Alzheimer's disease, indicating that exposure to artificial light at night may negatively impact health and cognitive function [1][2]. Group 1: Research Findings - The research compared light pollution levels across 48 states in the U.S. with local medical records, revealing a notable positive correlation between light pollution and Alzheimer's disease [2]. - For individuals aged 65 and older, light pollution is one of several risk factors for Alzheimer's, alongside alcohol abuse, chronic kidney disease, depression, diabetes, and hypertension [5]. - In contrast, for those under 65, light pollution may be the primary risk factor influencing Alzheimer's disease risk among various assessed factors [5]. Group 2: Physiological Effects of Light Pollution - A study involving 20 participants showed that those sleeping in lit rooms had increased heart rates, indicating heightened sympathetic nervous system activation, which disrupts the body's natural rest during the night [6]. - Insulin secretion was also affected, with participants exposed to light showing increased insulin resistance, potentially leading to a higher risk of diabetes [8]. - Animal studies indicated that exposure to nighttime light led to reduced dendritic spine density in hippocampal neurons and behavioral changes resembling depression, suggesting that the detrimental effects of light pollution may be more severe than previously understood [8]. Group 3: Sleep Disruption and Alzheimer's Connection - Light pollution directly contributes to sleep disturbances, with a study in South Korea finding that 22% of 52,000 participants used sleep medications, with higher usage correlating with increased light pollution [9]. - A follow-up study on 511 participants indicated that more severe insomnia symptoms were linked to poorer cognitive performance over four years, particularly in carriers of the APOE ε4 allele, which is associated with increased Alzheimer's risk [10]. - The research emphasizes the importance of maintaining dark sleeping environments to mitigate the effects of light pollution on sleep and cognitive health [10].

Group 1 - The article discusses various types of anxiety related to sleep among young people, including "oversleep anxiety" and "sleep onset anxiety" [1] - It highlights that occasional insomnia does not significantly affect work performance for healthy individuals, as found by Professor Peter Drummond from Australia [3] - The article mentions popular quick-sleep methods, particularly the "American pilot quick sleep method," which reportedly helps 96% of trained military personnel improve insomnia, although effectiveness varies by individual [3] Group 2 - The phenomenon of feeling more tired after sleeping, referred to as "sleep drunkenness," is attributed to disruptions in the body's biological clock due to oversleeping [5][7] - The article explains that the brain remains active during sleep, performing essential functions such as memory consolidation and clearing metabolic waste, which is crucial for preventing neurodegenerative diseases [10][11] - Sleep paralysis, described as a feeling of being unable to move during sleep or awakening, affects approximately 7.6% of the population, with a higher prevalence in adolescents at about 6.77% [14]

Core Viewpoint - Melatonin supplements are exogenous hormone supplements that act as "rhythm regulators" rather than "sleep aids," and they may be effective for sleep disturbances caused by circadian rhythm disruptions, such as jet lag and shift work [1] Group 1 - Melatonin may have some effectiveness for insomnia caused by circadian rhythm disorders, but it does not address all types of insomnia [1] - Conditions such as anxiety, stress, depression, chronic pain, medication side effects, and other sleep disorders may limit or negate the effectiveness of melatonin supplementation [1] - Long-term or excessive use of melatonin may impact the body's natural melatonin production [1]

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]

Core Insights - The book "The Blessing of Good Sleep" combines philosophical insights and scientific research on sleep, featuring dialogues between writer Wang Meng and physician Guo Xiheng [2][7] - Wang Meng shares his personal journey from insomnia in youth to achieving good sleep in old age, integrating philosophical wisdom from Zhuangzi and Confucius [2][4] - Guo Xiheng provides a scientific perspective on sleep, discussing its biological rhythms and the impact of age, disease, and environment, while correcting misconceptions about sleep [2][5] Summary by Sections - **Philosophical Insights**: Wang Meng emphasizes the importance of mental relaxation before physical sleep, referencing historical figures who struggled with insomnia [4][7] - **Scientific Analysis**: Guo Xiheng explains the structure of sleep, including the significance of REM sleep for memory consolidation and overall brain function [4][5] - **Children's Sleep**: The importance of REM sleep in children's growth and brain development is highlighted, with a focus on the consequences of insufficient REM sleep [5][6] - **Misconceptions about Sleep**: Many individuals misinterpret their sleep experiences, often mistaking light sleep or dreaming as poor sleep quality [6][7] - **Sleep Disorders**: Guo Xiheng discusses conditions like hypersomnia, emphasizing the need for awareness and medical attention for those who experience excessive daytime sleepiness [6][7]

Core Insights - The article highlights the widespread issue of insomnia in China, affecting over 500 million people, with 48.5% of individuals aged 18 and above experiencing sleep disorders [1][20]. - Insomnia is often linked to psychological issues such as anxiety and depression, creating a cycle where sleep problems exacerbate emotional distress [6][15]. - New medications, such as "Lai Bolai Sheng," have been approved in China, offering a non-sedative option for treating insomnia, which could improve accessibility and reduce dependency on traditional sleeping pills [18][19]. Group 1: Insomnia Statistics and Characteristics - A significant portion of the population suffers from insomnia, with a notable prevalence among various age groups and a strong psychological correlation [1][20]. - The typical characteristics of insomnia sufferers include low treatment rates and a strong connection to social pressures and lifestyle choices [1]. Group 2: Psychological Impact and Coping Mechanisms - Many individuals with insomnia experience deep-seated emotional pain and anxiety, often stemming from childhood experiences or societal expectations [2][8]. - Various coping strategies are employed by insomnia sufferers, including storytelling, counting, and other unconventional methods, though these often fail to address the underlying issues [7][12]. Group 3: Medication and Treatment Options - The article discusses the challenges associated with traditional sleeping medications, including side effects and dependency issues [15][16]. - The introduction of "Lai Bolai Sheng" represents a significant advancement in insomnia treatment, as it is not classified as a controlled substance and can be purchased online, enhancing accessibility for patients [18][19]. Group 4: Personal Recovery Journeys - Individuals are finding ways to cope with and overcome their insomnia through various means, including therapy, lifestyle changes, and medication adjustments [20]. - The narrative emphasizes the importance of addressing both psychological and physical aspects of insomnia for effective recovery [20].

Core Insights - The article discusses the issue of insomnia and its psychological underpinnings, emphasizing the importance of addressing underlying emotional factors rather than merely seeking quick fixes [1][2][3]. Group 1: Insomnia Experience - The individual has been suffering from insomnia for several years, initially triggered by work-related stress and personal worries, which have escalated over time [1][2]. - The insomnia leads to a cycle of anxiety, where the individual feels increasingly restless and unable to sleep, despite physical fatigue [1][2]. Group 2: Attempts to Improve Sleep - Various methods have been tried to alleviate insomnia, including purchasing sleep aids and using white noise applications, but these have proven ineffective [2]. - The use of sleeping pills has resulted in grogginess the following day, further complicating the individual's ability to function normally [2]. Group 3: Psychological Insights - The response highlights that insomnia may be linked to unaddressed emotional issues, suggesting that the mind remains active at night due to unresolved thoughts and worries [3][4]. - A psychological phenomenon is noted where the more one fights against insomnia, the more entrenched the anxiety becomes, indicating a need for a different approach to sleep [3][4]. Group 4: Suggested Actions - Three actionable steps are proposed: writing down anxieties before bed, recognizing that the impact of insomnia is often overstated, and allowing for "imperfect sleep" to reduce pressure on oneself [4][5]. - The idea of "strategic surrender" to sleep patterns is introduced, which may help alleviate the stress associated with trying to achieve perfect sleep [4].