本文转自【央视财经】； 很多人到了一定年纪，或者压力比较大时，会出现入睡困难、失眠等情况。当睡不着时，闭目养神有休息效果吗？ 01 闭目养神效果如何？ 闭目养神就是在安静清醒的情况下，保持"啥都不想"的状态。一项研究发现，闭目养神时，大脑不积极参与对外界的反应，这时脑电波表现与睡眠期间基 本相同。 02 感觉没睡好，不等于真没睡好 有些人总感觉"昨晚没睡好，肯定会影响今天的状态"。但其实，我们以为没睡好，身体不一定真的没睡好。 一般来说，好睡眠在生理上的表现是：让人在醒来后感到精力充沛、神清气爽。 北京大学第六医院精神科副主任医师张卫华表示，"睡眠好不好"不仅体现在生理指标上，还是一种主观感受，二者有时存在偏差。比如，一个人可能主观 感觉自己睡眠状况不佳，但事实上并不影响白天的工作生活及情绪，这种情况则提示睡眠已满足身体需要，不必太过焦虑。 有专家表示，追求睡眠上的"完美主义"，容易加重睡眠焦虑，进而加重失眠。对于自己的睡眠模式，有时没必要太过挑剔，并非每一场睡眠都必须完美。 大脑在清醒时和睡着时，发出的脑电波完全不同：清醒时、情绪激动时或思考问题时发出的主要是β波；入睡期发出α波和θ波；深睡期发出δ波。 在 ...

Core Insights - A growing number of young people are experiencing a "low-energy" state characterized by decreased vitality, reduced motivation, and difficulty in emotional recovery, which has become a common phenomenon in urban life [1] Group 1: Sleep Crisis - Nearly half (48.5%) of adults in China face sleep issues, with post-00s and post-90s individuals averaging sleep onset times past midnight, indicating a collective sleep anxiety rather than an individual problem [2][3] - The sleep crisis serves as a foundation for the low-energy state, exacerbated by workplace factors, with the average workweek in China reaching 48.6 hours, surpassing six days of eight-hour work [2][3] Group 2: Workplace Burnout - Among young professionals aged 23 to 28, 18.8% report being in a state of high occupational burnout, leading to continuous fatigue and diminished work enthusiasm [2][3] - The prolonged work hours contribute to a vicious cycle of energy depletion, compressing recovery time and normalizing the "low-energy mode" [2][3] Group 3: Social Withdrawal - Individuals in low-energy states often avoid social interactions, leading to a further decline in energy levels and making it increasingly difficult to find ways to replenish their energy [3] Group 4: Personal Experiences - Personal narratives from individuals like Zhang Yao, a civil servant, illustrate the struggle of maintaining energy for social engagements and the mental toll of workplace pressures [5][6][8] - The concept of "energy management" emerges, where individuals prioritize low-energy activities to conserve their limited vitality [24][23] Group 5: Psychological Impact - The psychological burden of maintaining appearances in the workplace is highlighted, with 42% of employees feeling that sustaining their facade is more exhausting than the work itself [2][3] - The acceptance of low-energy states is portrayed as a necessary step towards self-care and mental well-being, allowing individuals to navigate their lives without the pressure to conform to societal expectations of constant productivity [49][48]

Core Insights - The article discusses the reasons why people find it easier to fall asleep on a sofa compared to a bed, highlighting the psychological factors involved in sleep anxiety and the environment's impact on sleep quality [1][3]. Group 1: Factors Affecting Sleep - Sofas provide a more relaxed environment with dim lighting, suitable temperature, and comforting sounds, which reduces the anxiety associated with the pressure to sleep [1]. - A survey indicated that 36% of individuals with sleep issues struggle to fall asleep due to anxiety about not sleeping [3]. - Excessive thoughts and stress can hinder the ability to transition from wakefulness to sleep, making it difficult to relax and fall asleep [5]. Group 2: Strategies for Improving Sleep - Various methods can promote better sleep, such as listening to soft music, white noise, reading before bed, and creating a calming atmosphere [3]. - Establishing a "bedtime ritual" can enhance the enjoyment of sleep, including activities like putting away electronic devices an hour before bed and engaging in relaxing practices [6]. - Techniques to "empty the mind" before sleep, such as setting a time limit for worrying or writing down concerns, can help alleviate anxiety [7]. - Developing a conditioned response to associate the bed with sleep can be beneficial, such as staying active in other areas until feeling sleepy [9]. - Maintaining a regular sleep schedule is recommended, with adults needing 7-8 hours of sleep, and consistency in sleep and wake times is crucial [10].

Core Insights - The article discusses the phenomenon of difficulty falling asleep in bed compared to falling asleep on a sofa, attributing this to various environmental and psychological factors [3][6][10]. Group 1: Sleep Environment - Sofas provide a more relaxed environment for sleep due to dim lighting, suitable temperature, and soft surfaces, which reduce the anxiety associated with the expectation to sleep [3][6]. - The pressure to fall asleep in bed can create anxiety, especially after a stressful day, leading to a cycle of worry about sleep quality [5][10]. Group 2: Psychological Factors - A 2023 survey found that 36% of individuals with sleep issues struggle to fall asleep due to anxiety about not sleeping [6]. - The transition from wakefulness to sleep is challenging for the brain, which requires a sense of safety and relaxation to facilitate this change [10][13]. Group 3: Sleep Monitoring Devices - Wearable devices that track sleep may inadvertently increase anxiety about sleep quality, as individuals become overly focused on their sleep scores [8][9]. - Research indicates that feedback on sleep quality can affect individuals' perceptions of their sleep, with those informed of poor sleep quality feeling more fatigued and anxious [8][9]. Group 4: Coping Strategies - Techniques such as listening to soft music, white noise, or practicing meditation can help create a conducive sleep environment, although they may not be effective for everyone [15][17]. - The "Cognitive Shuffle" method, which involves thinking of words associated with letters, has been shown to help reduce sleep issues by distracting the mind from anxious thoughts [16].