晚上睡不着，早上起不来，白天浑浑噩噩没精神……睡眠障碍正困扰越来越多的现代人。近日，湖北省 武汉市精神卫生中心睡眠医学科治疗师吴芳在一次科普活动中提到，很多人没有意识到光对人类睡眠有 着至关重要的作用，"与光同行"可以有效避免睡眠障碍的困扰。 白天的光可以成就睡眠，夜间手机等电子产品发出的蓝光则会影响睡眠。吴芳说："为什么有些人越睡 越晚？这是由于其生物钟校准机制紊乱。白天该晒太阳的时候戴上帽子、墨镜严防死守，晚上需要黑暗 的时候'蓝光普照'。"日夜颠倒的反向光刺激，会扰乱生物钟。因此，吴芳建议晚8点后将家里的灯光调 暗，避免使用射灯，可以用色温在3000K（开尔文）以下的台灯或暖光灯，睡前一个小时放下手机，最 好在11点之前关灯睡觉。 现实生活中，许多人由于工作的原因到家较晚，甚至昼夜颠倒、频繁改变睡眠节律。类似情况下如何调 节睡眠？同样与光有关。人们上夜班时，应保持工作区域的光线充足，模拟白天光照，提升工作时的清 醒度和注意力。下班时往往已是深夜或凌晨，如果天色微亮或大亮，就要戴上墨镜，阻挡阳光对生物钟 的刺激，从而"欺骗"大脑仍然处于"夜晚"状态。到家后，立刻拉上遮光窗帘，营造黑暗的睡眠环境。有 研究表 ...

Core Viewpoint - The study highlights the potential of marine n-3 polyunsaturated fatty acids as a dietary intervention to improve sleep health in type 2 diabetes patients [12]. Group 1: Prevalence and Impact of Sleep Disorders - Approximately 537 million adults globally had diabetes in 2021, projected to rise to 783 million by 2045 [2]. - Sleep disorders are common among type 2 diabetes (T2D) patients, affecting 42%-76.8% of them, indicating a need for evidence-based strategies to improve sleep quality [2]. Group 2: Mechanisms of Sleep Regulation - Sleep regulation involves homeostatic pressure, wake-dependent regulation, and circadian rhythms, controlled by the central biological clock located in the suprachiasmatic nucleus (SCN) [5]. - The expression of clock genes in T2D patients is reduced, correlating with insulin resistance and elevated HbA1c levels, which may exacerbate sleep-wake disorders [6]. Group 3: Role of n-3 Polyunsaturated Fatty Acids - Dietary fat intake is closely linked to sleep and circadian rhythm balance, with a negative correlation observed between oily fish consumption and Pittsburgh Sleep Quality Index (PSQI) scores in the general population [6]. - Previous research confirmed that marine n-3 polyunsaturated fatty acids improve glucose and lipid metabolism in diabetic mice [7]. Group 4: Research Study and Findings - A 14-month randomized controlled trial (RCT) was conducted to assess the effects of fish oil supplements on sleep parameters and central biological clock improvement in T2D patients [8]. - The study found a significant association between regular fish oil intake and improved sleep quality among 27,549 T2D patients [9]. - Fish oil supplements were shown to enhance the expression of central clock genes, including Clock, Bmal1, and Per2, and restore rhythmic oscillation in key biological clock genes in hypothalamic neurons [9][10]. Group 5: Conclusion - The research underscores the potential of marine n-3 polyunsaturated fatty acids as a dietary intervention to enhance sleep health in type 2 diabetes patients [12].