"夜深人静，熄灯后，很多人与枕头展开了无声的较量……"《2025年中国睡眠健康调查报告》显示，我国18岁及以上人群睡眠困扰率为48.5%。失眠已成 为影响中国民众健康的潜伏杀手之一。究竟什么是失眠？如何判断自己的睡眠问题是否已达到疾病状态？面对失眠，我们该如何科学应对？第一财经《名 医面对面》特别邀请到 同济大学附属东方医院（上海市东方医院）神经内科执行主任尹又 ，为大家详细解读失眠问题。 同济大学附属东方医院（上海市东方医院） 神经内科执行主任 尹又 Q:失眠的医学定义是什么？ A:医学上， 不健康的睡眠远不止"睡不着"那么简单。 失眠主要有三个维度： 质与量不足： 成人长期（每周≥3次，持续3个月以上）睡眠不足6小时，或入睡时间超过30分钟，夜间频繁醒来且难以再入睡。 功能损害： 睡眠评估不仅关注夜间，更要看白天是否出现明显疲劳、注意力不集中、情绪烦躁、记忆力下降等表现，影响工作、学习或社交。 对失眠的过度焦虑： 对"睡不着"本身产生恐惧，形成"越怕睡不着就越睡不着"的恶性循环。 如果上述情况每周出现至少3次，并持续1个月以上，就已从"偶尔失眠"发展为需要医学干预的"慢性失眠障碍"。 特别是当它开始明显影 ...

或许，居住在城市的你，总是享受早上被阳光唤醒的清晨，但是夜间不得不和窗外照进来的灯光相伴；又或许，总是起夜的你，习惯留一盏夜 灯，为你提供方便。 但是2024年9月发表于《神经科学前沿》的一项研究表明，这些在你睡眠时与你相伴的光线不仅会影响你休息，还可能会增加阿尔兹海默病的风 险。不过需要注意的是，这篇研究目前只是个前沿性的研究，所以 只是提出了这种可能性，还不能得出确切的结论，但是为进一步了解阿尔兹海 默病、降低阿尔兹海默病风险提供了新思路。 光污染与阿尔兹海默病风险显著相关 这项研究的科研人员把美国48个州的光污染情况和本地区的医疗记录进行了比对，令人惊讶的是，他们竟然发现光污染和阿尔兹海默病之间存在 显著正相关，这种巧合也引起了科研人员的兴趣。 他们继而对被影响到的群体进行了更细致的划分，对于65岁以上的人，阿尔兹海默病的风险因素包括酗酒、慢性肾病、抑郁症、糖尿病和高血 压，光污染程度只是其中的风险因素之一。 △美国各大州光污染程度和阿尔兹海默病患病情况 结果表明，在开灯的房间中入眠的受试者心率更快，意味着他们的交感神经系统被过度激活了，心肌收缩力增加，血流的速度加快，本应该在夜 晚中得到充分休息的身体 ...

光污染与阿尔兹海默症风险显著相关 这项研究的科研人员把美国48个州的光污染情况和本地区的医疗记录进行了比对，令人惊讶的是，他们竟然 发现光污染和阿尔兹海默症之间存在显著正相关，这种巧合也引起了科研人员的兴趣。 或许，居住在城市的你，总是享受早上被阳光唤醒的清晨，但是夜间不得不和窗外照进来的灯光相伴；又或 许，总是起夜的你，习惯留一盏夜灯，为你提供方便。 但是2024年9月发表于《神经科学前沿》的一项研究表明，这些在你睡眠时与你相伴的光线不仅会影响你休 息，还可能会增加阿尔兹海默症的风险。不过需要注意的是，这篇研究目前只是个前沿性的研究，所以只是 提出了这种可能性，还不能得出确切的结论，但是为进一步了解阿尔兹海默症、降低阿尔兹海默症风险提供 了新思路。 △美国各大州光污染程度和阿尔兹海默症患病情况 他们继而对被影响到的群体进行了更细致的划分，对于65岁以上的人，阿尔兹海默症的风险因素包括酗酒、 慢性肾病、抑郁症、糖尿病和高血压，光污染程度只是其中的风险因素之一。 而对于65岁以下的人群，在研究评估的众多因素中，光污染程度可能是影响阿尔兹海默症患病风险的第一大 因素。不过需要注意的是，这只能证明光污染和阿尔兹海默 ...

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]

中新网11月26日电 市面上销售的褪黑素产品属于外源性的激素补充剂，是一种"节律调节器"而非"催眠药"。它对 于因节律紊乱引起的失眠，如倒时差、轮班工作或睡眠时间延迟综合征，可能有一定效果。然而，褪黑素并不能 解决所有类型的失眠。由于焦虑、压力、抑郁等情绪问题，或慢性疼痛、药物副作用、其他睡眠障碍导致的入睡 困难，补充褪黑素效果有限，甚至无效。长期或过量使用还可能影响自身褪黑素的正常分泌。(来源：@科学辟谣 中国新闻网微博) 睡不着，吃片褪黑素就能解决？丨中新真探 来源：中国新闻网 编辑：王永乐 广告等商务合作，请点击这里 本文为转载内容，授权事宜请联系原著作权人 中新经纬版权所有，未经书面授权，任何单位及个人不得转载、摘编或以其它方式使用。 关注中新经纬微信公众号(微信搜索"中新经纬"或"jwview")，看更多精彩财经资讯。 ...

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].