《甄嬛传》第 41 集的“情节bug”,竟然藏着 1 个很多人不知道的冷知识!
“醒醒,起来吃安神药了”,一个国产古装剧里历史悠久又经久不衰的梗。
图片来源:电视剧截图
“失眠”是什么
“失眠”的原因和危害
“失眠”该怎么治疗
建立规律的睡眠周期,每天在相对固定的时间睡觉和起床;
营造避光、安静的舒适睡眠环境;
只在上午摄入含咖啡因食物;
不吸烟、不在傍晚尤其是睡前饮酒;
解决可能会影响睡眠质量的问题,比如可能会胡思乱想的事情、过饿或过饱、尿;
进行大量的锻炼,但不要在睡前剧烈运动;
只在睡觉和嘿咻的时候用床,强化床在心目中“用来睡觉”的印象;
……
参考资料
[1] Ohayon MM. Epidemiology of insomnia: what we know and what we still need to learn. Sleep Med Rev. 2002;6(2):97-111. doi:10.1053/smrv.2002.0186
[2] Mason EC, Harvey AG. Insomnia before and after treatment for anxiety and depression. J Affect Disord. 2014;168:415-421. doi:10.1016/j.jad.2014.07.020
[3] Bertisch SM, Pollock BD, Mittleman MA, et al. Insomnia with objective short sleep duration and risk of incident cardiovascular disease and all-cause mortality: Sleep Heart Health Study. Sleep. 2018;41(6):zsy047. doi:10.1093/sleep/zsy047
[4] Drake CL, Cheng P, Almeida DM, Roth T. Familial Risk for Insomnia Is Associated With Abnormal Cortisol Response to Stress. Sleep. 2017;40(10):zsx143. doi:10.1093/sleep/zsx143
[5] Drake CL, Pillai V, Roth T. Stress and sleep reactivity: a prospective investigation of the stress-diathesis model of insomnia. Sleep. 2014;37(8):1295-1304. Published 2014 Aug 1. doi:10.5665/sleep.3916
[6] Taylor DJ, Mallory LJ, Lichstein KL, Durrence HH, Riedel BW, Bush AJ. Comorbidity of chronic insomnia with medical problems [published correction appears in Sleep. 2007 Jul 1;30(7):table of contents]. Sleep. 2007;30(2):213-218. doi:10.1093/sleep/30.2.213
策划制作
作者|飞刀断雨 医生
审核|彭志平 中国睡眠研究会信息科普部主任
策划|飞刀断雨
责编|杨雅萍
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