夏去秋来，不少民众会感到情绪有些"降温"。如何判断"悲秋"情绪的表现是否正常？长时间的情绪 低落应该怎样调解？10月11日，宁夏卫生健康委召开"时令节气与健康"(寒露)健康知识发布会，邀请专 家对此作答。 徐学兵建议，要主动社交，鼓励自己与家人、朋友保持联系；可以尝试阅读、绘画、烹饪等，让生 活有新的期待和成就感。 "如果通过自我调节，情绪问题依然严重，严重影响生活，请主动寻求心理咨询师或精神科医生的 帮助。"徐学兵表示，当情绪随着气温一起"降温"时，应及时识别和接纳自己的负面情绪，学会与它们 和平共处，科学地关爱自己。(杨迪 李咏琪) 徐学兵介绍，调解"悲秋"情绪，首先要确保充足的光照与运动，争取每天到户外接受至少30分钟的 日光照射，每周坚持3次至5次、每次30分钟以上的运动。 其次要保证规律作息与均衡饮食。睡前减少使用电子产品，营造黑暗、安静的睡眠环境；多摄入牛 奶、鸡蛋、坚果、香蕉等富含色氨酸的食物，补充鱼肝油和B族维生素，避免过量摄入咖啡因和高糖食 物。 宁夏回族自治区宁安医院院长、主任医师徐学兵介绍，精力不如从前、反应略显迟钝、偶尔的情绪 低落，属于正常的"悲秋"情绪。"但如果这症状持续两周以上， ...

Core Insights - The article discusses the phenomenon of "seasonal insomnia" that occurs during the transition from summer to autumn, highlighting how changes in temperature, daylight, and humidity can disrupt sleep patterns [1][3]. Group 1: Causes of Seasonal Insomnia - Changes in circadian rhythm due to shorter daylight hours and longer nights can affect the secretion of sleep-regulating hormones like melatonin, leading to difficulties in falling asleep or waking up too early [3]. - Significant temperature fluctuations in autumn can challenge the body's temperature regulation, potentially impacting the depth and stability of sleep, resulting in frequent awakenings during the night [4]. - The melancholic feelings associated with autumn, such as "autumn sadness," can trigger anxiety and insomnia, making seasonal emotional fluctuations a common cause of sleep disturbances [5]. Group 2: Sleep Regulation Strategies - Following traditional health guidelines, it is recommended to gradually adjust sleep schedules to align with natural rhythms, such as going to bed earlier and maintaining consistent sleep and wake times, even on weekends [7]. - Dietary adjustments are advised, including light dinners and avoiding spicy, greasy foods, caffeine, and alcohol in the evening, while a small cup of warm milk before bed may help promote relaxation [8]. - Engaging in outdoor activities during sunny weather can alleviate "autumn sadness," while participating in enjoyable activities like listening to music or socializing can help maintain a positive mood and reduce excessive sadness [9]. Group 3: Improving Sleep Environment - Creating a conducive sleep environment is essential, such as using a humidifier during dry autumn months and wearing soft, breathable sleepwear to prevent chills during the night [10]. - It is advised to avoid engaging in non-sleep-related activities in bed, such as watching TV or using a smartphone, to reinforce the association between the bed and sleep [10]. Group 4: Pre-Sleep Relaxation Techniques - Simple pre-sleep actions, such as gently combing hair for 3-5 minutes, can enhance blood circulation in the head and help relax tense nerves [12]. - Massaging the temples in a clockwise direction for 3 minutes can alleviate head fatigue and ease anxiety [14]. - Applying pressure to the Fengchi point at the back of the neck for 3 minutes can help relieve fatigue [15].