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h2:nth-child(1){font-size:35px}.aboutus_37_t b{}.index_title{font-weight:bold}.aboutus_37_t b{font-family:poppins;-webkit-text-stroke-color: #df2219; -webkit-text-stroke-width: 3px; }.hjzf_news_44_wrapper > li:first-child{flex:0 0 22%}.news_44_list_con > div.news_44_list_con_box > div.index_text{display: -webkit-box;-webkit-line-clamp:5;overflow: hidden;-webkit-box-orient: vertical;min-height:auto;margin-top:10%;font-size:14px;line-height:30px}.other_184{background-attachment:fixed}.aboutus_37_right li{}.aboutus_37_t b{}.aboutus_37_right li:before{display:none}.aboutus_37_con> p{text-indent:35px}.index_sub_title{font-family:'Poppins'}#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_wrapper > div.foot_contact.text-center > h2{font-family:'Poppins'}.products_52_wrapper_img{}.products_52_wrapper li{}.products_52_wrapper li a{}#products-52_1891 > section > div > div > div > ul > li > a > h2{}.products_52_wrapper li p{}.mobiles_sidebar{margin:0;bottom:30%;margin-right:2%}.foot_contact:before{left:-30px}.index_sub_title a{font-size:20px;font-weight:bold; display: -webkit-box; -webkit-line-clamp: 1; overflow: hidden; -webkit-box-orient: vertical;}.other_184_right{right:0%!important}.HJZF_contact_inquiry{display:none}.hj_navbar_nav > li > a > h2:before{bottom:-10px}.nav_li.on>a h2{color:#666!important}.container-fluid{padding-top:20px;padding-bottom:20px}.other_184_right{padding:4vw!important}.other_184_right>.index_sub_title{font-size:30px}#news-44_1891 > section > div > div > div > ul > li > div > div.index_text{font-size:15px;line-height:30px;}.other_184_right>.con{display: -webkit-box;-webkit-line-clamp: 6;overflow: hidden; -webkit-box-orient: vertical;font-size:16px; }.other_184_pagination{width:90%!important}.banner_27_zyzfw{}#aboutus-23_1891 > section > div > div > div > ul > li:nth-child(4){display:none}.main_page{margin-bottom:30px}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(2) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a33459267b.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li > a{padding-left:40px}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(3) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a3da6b7b25.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(4) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a3de1203e0.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(5) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a3e542b9b2.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(7) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a404e4f07f.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(8) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a40aeb969e.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(9) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a40d9cb427.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(6) > a{background:url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a414b9e0eb.png) no-repeat left}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(1) > a{padding-left:20px}.HJZF_Z__inner_product_categroy5 ul li:nth-child(3).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(3):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a460f311bd.png) no-repeat left!important}.HJZF_Z__inner_product_categroy5 ul li:nth-child(2).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(2):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a48b540dfc.png) no-repeat left!important}.HJZF_Z__inner_product_categroy5 ul li:nth-child(4).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(4):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a493b84d10.png) no-repeat left!important}.HJZF_Z__inner_product_categroy5 ul li:nth-child(5).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(5):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a494b51680.png) no-repeat left!important}.HJZF_Z__inner_product_categroy5 ul li:nth-child(6).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(6):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a49a1d87b4.png) no-repeat left!important}.HJZF_Z__inner_product_categroy5 ul li:nth-child(7).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(7):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a495a3efa9.png) no-repeat left!important}.HJZF_Z__inner_product_categroy5 ul li:nth-child(8).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(8):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a49b8a011c.png) no-repeat left!important}.HJZF_Z__inner_product_categroy5 ul li:nth-child(9).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(9):hover a{background:#df2219 url(/pcuploadfiles/60.247.152.80/webid1891/Mod/202110/617a49d5447bd.png) no-repeat left!important}#aboutus-37_1891 > section > div > div > div:nth-child(2) > ul > li > p{font-size:16px}.other_184_right > .index_sub_title{font-weight:bold}#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_b > a:nth-child(5),#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_b > a:nth-child(6){display:none}.foot_contact h2{font-size:28px;line-height:1.5}.HJZF_Z__inner_product_categroy5 li a{padding: 10px 20px 10px 36px;}@media (max-width:1440px) and (min-width:1366px) {.in_banner img{}.hjzf2_z_aboutus_23{}.hjzf2_z_aboutus_23_wrapper li{}.hjzf2_z_aboutus_23_wrapper li:hover{}.aboutus_13_left> .index_text{}.hjzf2_z_aboutus_23 a.more,.hjzf2_z_aboutus_23_text{}#aboutus-23_1891 > section > div > div > div > div.index_title.pb40.text-center.wow.fadeInDown{}.hjzf2_z_aboutus_23_wrapper li span img{}.runlin_banner{}.runlin_banner_left{}.runlin_banner_right{}.runliin_top_email{}.runlin_email.first{}.runlin_des + .more{}.runlin_left li{}.runlin_yiji > span h3{}.submit_runlin_search{}.nav_drop{}body > div:nth-child(5) > div.runlin_banner > div.runlin_box > div > div > div > div > div.runlin_banner_right > div.runlin_des > b{}.hjzf2_z_products_list_left a.index_btn{}.other_runlin_search{}.runlin_box{}.HJZF_Z__innerContent{}.HJZF_Z__inner_product_categroy5_title{}.HJZF_Z__Breadcrumbs{}body > div:nth-child(5) > div.container > div.HJZF_Z__Breadcrumbs > div > div{}.runlin_banner_right{}.main_newslist3 .newslist_img{}.inner_pro_info{}.inner_pro_info:after{}.runlin_left_inner > div > ul:hover{}.runlin_left_inner{}.runlin_left{}.runlin_left_inner > div > ul:hover span h3{}.index_wrapper{}body > div:nth-child(5) > div.runlin_banner > div.runlin_box > div > div > div > div > div.runlin_banner_right > a{}#HJZF_Z__innerBanner{}body > div.HJZF_Z__innerBanner.HJZF_Z__innerBanner2{}#HJZF_Z__wrapper > div.HJZF_Z__innerBanner.HJZF_Z__innerBanner2{}.zq_contactus>#HJZF_Z__wrapper>#HJZF_Z__innerBanner{}#payment > div > section.hidden-xs.hidden-sm.hidden-md.col-lg-3.HJZF_Z__inner--left > div > div.HJZF_Z__inner--left__content > div.InsidePages_left_content-main > ul{}body > div:nth-child(5) > div.runlin_banner > div.runlin_box > div > div > div > div > div.runlin_banner_right > h2:nth-child(1){}.aboutus_37_t b{}.index_title{}.aboutus_37_t b{}.hjzf_news_44_wrapper > li:first-child{}.news_44_list_con > div.news_44_list_con_box > div.index_text{}.other_184{}.aboutus_37_right li{}.aboutus_37_t b{}.aboutus_37_right li:before{}.aboutus_37_con> p{}.index_sub_title{}#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_wrapper > div.foot_contact.text-center > h2{}.products_52_wrapper_img{}.products_52_wrapper li{}.products_52_wrapper li a{}#products-52_1891 > section > div > div > div > ul > li > a > h2{}.products_52_wrapper li p{}.mobiles_sidebar{}.foot_contact:before{}.index_sub_title a{}.other_184_right{}.HJZF_contact_inquiry{}.hj_navbar_nav > li > a > h2:before{}.nav_li.on>a h2{}.container-fluid{}.other_184_right{}.other_184_right>.index_sub_title{}#news-44_1891 > section > div > div > div > ul > li > div > div.index_text{}.other_184_right>.con{}.other_184_pagination{}.banner_27_zyzfw{}#aboutus-23_1891 > section > div > div > div > ul > li:nth-child(4){}.main_page{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(2) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(3) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(4) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(5) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(7) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(8) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(9) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(6) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(1) > a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(3).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(3):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(2).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(2):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(4).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(4):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(5).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(5):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(6).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(6):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(7).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(7):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(8).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(8):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(9).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(9):hover a{}#aboutus-37_1891 > section > div > div > div:nth-child(2) > ul > li > p{}.other_184_right > .index_sub_title{}#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_b > a:nth-child(5),#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_b > a:nth-child(6){}.foot_contact h2{}.HJZF_Z__inner_product_categroy5 li a{}}@media (max-width:1365px) and (min-width:768px) {.in_banner img{}.hjzf2_z_aboutus_23{}.hjzf2_z_aboutus_23_wrapper li{}.hjzf2_z_aboutus_23_wrapper li:hover{}.aboutus_13_left> .index_text{}.hjzf2_z_aboutus_23 a.more,.hjzf2_z_aboutus_23_text{}#aboutus-23_1891 > section > div > div > div > div.index_title.pb40.text-center.wow.fadeInDown{}.hjzf2_z_aboutus_23_wrapper li span img{}.runlin_banner{}.runlin_banner_left{}.runlin_banner_right{}.runliin_top_email{}.runlin_email.first{}.runlin_des + .more{}.runlin_left li{}.runlin_yiji > span h3{}.submit_runlin_search{}.nav_drop{}body > div:nth-child(5) > div.runlin_banner > div.runlin_box > div > div > div > div > div.runlin_banner_right > div.runlin_des > b{}.hjzf2_z_products_list_left a.index_btn{}.other_runlin_search{}.runlin_box{}.HJZF_Z__innerContent{}.HJZF_Z__inner_product_categroy5_title{}.HJZF_Z__Breadcrumbs{}body > div:nth-child(5) > div.container > div.HJZF_Z__Breadcrumbs > div > div{}.runlin_banner_right{}.main_newslist3 .newslist_img{}.inner_pro_info{}.inner_pro_info:after{}.runlin_left_inner > div > ul:hover{}.runlin_left_inner{}.runlin_left{}.runlin_left_inner > div > ul:hover span h3{}.index_wrapper{}body > div:nth-child(5) > div.runlin_banner > div.runlin_box > div > div > div > div > div.runlin_banner_right > a{}#HJZF_Z__innerBanner{}body > div.HJZF_Z__innerBanner.HJZF_Z__innerBanner2{}#HJZF_Z__wrapper > div.HJZF_Z__innerBanner.HJZF_Z__innerBanner2{}.zq_contactus>#HJZF_Z__wrapper>#HJZF_Z__innerBanner{}#payment > div > section.hidden-xs.hidden-sm.hidden-md.col-lg-3.HJZF_Z__inner--left > div > div.HJZF_Z__inner--left__content > div.InsidePages_left_content-main > ul{}body > div:nth-child(5) > div.runlin_banner > div.runlin_box > div > div > div > div > div.runlin_banner_right > h2:nth-child(1){}.aboutus_37_t b{}.index_title{}.aboutus_37_t b{}.hjzf_news_44_wrapper > li:first-child{flex:0 0 100%}.news_44_list_con > div.news_44_list_con_box > div.index_text{}.other_184{}.aboutus_37_right li{}.aboutus_37_t b{}.aboutus_37_right li:before{}.aboutus_37_con> p{}.index_sub_title{}#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_wrapper > div.foot_contact.text-center > h2{}.products_52_wrapper_img{}.products_52_wrapper li{}.products_52_wrapper li a{}#products-52_1891 > section > div > div > div > ul > li > a > h2{}.products_52_wrapper li p{}.mobiles_sidebar{}.foot_contact:before{}.index_sub_title a{}.other_184_right{}.HJZF_contact_inquiry{}.hj_navbar_nav > li > a > h2:before{}.nav_li.on>a h2{}.container-fluid{}.other_184_right{}.other_184_right>.index_sub_title{}#news-44_1891 > section > div > div > div > ul > li > div > div.index_text{}.other_184_right>.con{display: -webkit-box;-webkit-line-clamp: 3;overflow: hidden; -webkit-box-orient: vertical; }.other_184_pagination{}.banner_27_zyzfw{}#aboutus-23_1891 > section > div > div > div > ul > li:nth-child(4){}.main_page{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(2) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(3) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(4) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(5) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(7) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(8) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(9) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(6) > a{}body > div:nth-child(10) > div > div > section.hidden-xs.hidden-sm.hidden-md.col-xs-12 > div > ul > li:nth-child(1) > a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(3).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(3):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(2).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(2):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(4).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(4):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(5).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(5):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(6).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(6):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(7).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(7):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(8).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(8):hover a{}.HJZF_Z__inner_product_categroy5 ul li:nth-child(9).on a, .HJZF_Z__inner_product_categroy5 ul li:nth-child(9):hover a{}#aboutus-37_1891 > section > div > div > div:nth-child(2) > ul > li > p{}.other_184_right > .index_sub_title{}#bottom-35_1891 > section > div > div > div > div.hjzf_bottom_35_b > a:nth-child(5),#bottom-35_1891 > section > div 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世界睡眠日:良好睡眠,健康之源!长期失眠,疾病之根!
  2024/03/21| 阅读次数:550

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每年的3月21日,是世界睡眠日。这个特殊的日子提醒我们,睡眠对于我们的身心健康有着无可替代的重要性。然而,随着生活节奏的加快,失眠问题日益严重,困扰着越来越多的人。


报告显示,超过3亿人存在睡眠障碍,其中成年人失眠发生率高达38.2%,近60%青少年存在睡眠不足。

长期失眠会对健康造成哪些不良影响?又该如何应对呢?让我们一起来了解一下吧。


长期失眠,不容小觑
睡眠对人体的主要作用在于保留能量和对身体的功能恢复,包括对整个身体和神经系统的恢复。人体内各组织器官,都处在不断的生理活动过程中,一方面消耗大量的营养物质,另一方面也积累起大量的代谢物。睡眠可以起到修复、合成和补充这些物质的作用,使人有足够的体力和精力。

短期、偶尔的睡眠不足,可以通过后续的补偿睡眠,恢复各项生理功能;但慢性、长期的睡眠不足影响非常大。

长期失眠会导致人的精神压力增加,从而导致多种精神疾病的发生,如焦虑障碍、抑郁障碍、精神分裂症等;可引起多种躯体疾病,如高血压、心肌梗死、高脂血症、肥胖、免疫功能失调等,还可引发早产;能带来认知受损,导致注意力不集中、记忆力下降、影响生长发育等。可以说,睡眠障碍是不容忽视的“慢性杀手”。


合理使用“入梦的魔法药”
对于很多饱受失眠痛苦的人来说,还有一个纠结的问题,就是该不该服药?

很多人对于服药有个误区,把药物视为是洪水猛兽,认为药物是有依赖性的,一旦服用,就很难戒断。

相比药物的副作用,失眠给人带来的危害,远远大于药物的副作用给人带来的危害。因此,在医生指导下合理服用药物改善睡眠,利远远大于弊。

治疗失眠的药物主要包括:

01
苯二氮䓬类药物
此类药物包括艾司唑仑、阿普唑仑、地西泮、氯氮䓬、氯硝西泮等。主要通过非选择性与γ-氨基丁酸-苯二氮䓬类受体结合而发挥作用,具有缩短入睡时间、减少觉醒时间和次数、增加总睡眠时间的效果。

这类药除了镇静作用外,还具有抗焦虑作用,国内外指南比较推荐。适用于焦虑性失眠、心理应激性失眠、创伤性失眠等。短期使用这类安眠药是安全的,不容易产生依赖性。其中艾司唑仑口服吸收快,作用时间长,可明显缩短入睡潜伏期,延长睡眠持续时间,更适合用于入睡困难患者,而且可以减少夜间觉醒和早醒症状,改善睡眠质量。



02
非苯二氮䓬类药物

此类药物包括唑吡坦、佐匹克隆、右佐匹克隆等。这类药物仅有单一的催眠作用,无肌松弛和抗惊厥作用,几乎无抗焦虑作用。主要用于入睡障碍、偶发性失眠者,优点是产生依赖性的风险低,一般不容易导致日间困倦。

选择以上药物时,需在专科医生指导下,结合个体症状、病史,平衡好用药的获益及风险,做到合理用药、安全用药。


养成习惯,合力“脱困”

维持舒适的睡眠环境:保持卧室安静、暗淡、凉爽和舒适,床垫和枕头要符合个人习惯,避免过多电子设备减少干扰。

  • 适度锻炼和放松身心:适度锻炼调节身体代谢和激素水平,但避免睡前过度运动。通过放松技巧如深呼吸、冥想或温水浴减轻压力和焦虑。

  • 建立良好的睡前习惯:睡前进行固定放松和入睡程序,如泡牛奶、听轻音乐或阅读轻松书籍。避免刺激性活动如使用电子设备或摄入咖啡因。

  • 维持健康的生活方式:保持均衡饮食、适度水分摄入和规律作息时间,减少不良习惯如吸烟和饮酒,以改善睡眠质量和减少睡眠障碍。


远离不良习惯,正确看待失眠问题,寻求专业帮助,合力“脱困”,享受健康的睡眠生活。

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