今年世界睡眠日的主題是“睡眠公平促進全球健康”。 睡眠對健康至關(guān)重要，但世界各地人群在睡眠健康方面存在可衡量的差異，造成額外的負(fù)擔(dān)并加劇健康不平等。

世界睡眠日是一個與成千上萬的其他睡眠健康專業(yè)人士和倡導(dǎo)者一起促進睡眠健康的機會。當(dāng)我們共同促進睡眠健康和 #WorldSleepDay 時，我們的共同努力大于其各部分的總和。在世界睡眠日傳播有關(guān)睡眠健康的信息，并幫助提升圍繞睡眠的對話！

The 2024 Theme: Sleep Equity for Global Health

The theme for this World Sleep Day is Sleep Equity for Global Health. Sleep is essential to health, but measurable differences in sleep health persist across populations across the world, creating additional burdens and reinforcing health inequities.

World Sleep Day is an opportunity to promote sleep health alongside thousands of other sleep health professionals and advocates. When we all promote sleep health and #WorldSleepDay together, our combined effort is greater than the sum of its parts. Spread the word about sleep health on World Sleep Day, and help elevate the conversation around sleep!

2023年世界睡眠日亮點

超過 250 名世界睡眠日代表在全球組織了 300+ 睡眠健康意識活動，以慶祝 2023 年世界睡眠日！

Start your day with good quality sleep

How disturbed nights can disrupt our daily life

As humans, we spend approximately a third of our lives asleep, but a lack of good quality sleep can negatively affect our daily lives and long-term health in many significant ways,1 such as:

Limiting our ability to make decisions and halting our attention span2

Affecting our general wellbeing and ability to work productively3

Increasing our risk of developing conditions like heart disease, stroke, and diabetes4

Increase risk of cognitive impairment such as dementia and Alzheimer’s disease5

Sleep is one of the three key pillars of health, alongside healthy diet and exercise,6 and is foundational to our physical, mental, and social well-being. People living with insomnia are awake when everyone else is asleep and exhausted when the rest of the world is energetic and active. The lack of sleep, or poor quality sleep can make the activities of the following day more challenging as it could reduce reaction time, alertness, ability to solve problems or remember things.7

What does good quality sleep look like?

When it comes to measuring how well we sleep, it is common to focus on the number of hours spent asleep, but the quality of our sleep and the impact that our sleep has on how we both feel and function the next day are just as important.8 A lack of good quality sleep affects our ability to make decisions and limits our attention span, impacting both our professional and personal lives.

The next time you consider if you had a good night’s sleep, it’s worth asking yourself:

How restorative did my sleep feel?

Do I feel refreshed from my sleep?

Do I feel rested and ready to handle the challenges of life until my next sleep?

While these measures offer good general guidance, it is also important to remember that “good quality sleep” varies from person to person. However, we all need sleep and scientists think that sleep is necessary for the brain to cleanse itself, consolidate memory, and is a physiological necessity equivalent to eating and drinking.9

What causes disturbed sleep?

The lack of good quality sleep could be attributed to insomnia, the most common sleep-wake disorder. There are different categories of insomnia as the condition can be something that happens occasionally, during certain periods of time, or persistently. When it is persistent, it is known as chronic insomnia.

Latest scientific research has shown that healthy wake and sleep states are regulated by separate signalling systems in the brain. Chronic insomnia is believed to be the result of overactive wake signalling in the brain, also called ‘hyperarousal’.10 Basically, think of this as a light switch – when the switch is turned on, your brain is being told to stay “active” and when the switch is off, your brain knows it can “rest.”11 If you are unable to flip the switch to off, your brain stays active even when you are tired and trying to sleep.

What is chronic insomnia?

Chronic insomnia affects between 6-10% of adult population worldwide.12 According to the American Psychiatric Association13, here are some questions to ask yourself to start understanding if you may suffer from chronic insomnia:

Do you experience one or more of the following symptoms?

Difficulties falling asleep?

Difficulties staying asleep (waking up frequently or can’t fall asleep after waking up in the middle of the night)?

Waking up before the alarm or in the early mornings and can’t fall back to sleep again?

If yes, do you experience one or more of these symptoms at least 3 nights a week?

If yes, have your symptoms lasted for at least 3 months?

如果上述情況屬實，您可能需要去看醫(yī)療保健專業(yè)人員，看看您是否患有慢性失眠14,15 或其他睡眠障礙。慢性失眠與短期睡眠不足有很大不同。這是一種嚴(yán)重的疾病，會對個人的身心健康造成損害。1

患有慢性失眠癥的人可能會注意到，在多晚睡眠不佳后，疲勞增加、能量水平下降、情緒變化和認(rèn)知困難。16 與睡眠模式正常的人相比，他們患抑郁癥的可能性也是其兩倍。17 從長遠(yuǎn)來看，慢性失眠與許多額外的健康并發(fā)癥有關(guān)，例如心臟病、中風(fēng)和糖尿病。18 慢性失眠也擾亂了人們的職業(yè)生活，導(dǎo)致他們?nèi)鼻诘拇螖?shù)是沒有失眠癥的人的兩倍。19

我們需要睡眠才能全天正常運作，但盡管如此，慢性失眠等常見睡眠障礙是家庭實踐中最容易被忽視的疾病之一。20 重要的是，在世界睡眠日，慢性失眠病被承認(rèn)為一種合法的疾病！

[關(guān)鍵詞] 音樂療法；本草音樂；音藥；情緒；五行；體感音樂；睡眠；中醫(yī)綜述文獻(xiàn)；世界睡眠日 ；World Sleep； 健康睡眠 ； 8小時； 守護好夢 ； 更好生活

每個人都應(yīng)該有一個優(yōu)質(zhì)的睡眠

在Idorsia，我們的科學(xué)家在睡眠研究方面擁有超過20年的經(jīng)驗，并繼續(xù)致力于更好地了解睡眠和慢性失眠障礙的科學(xué)。我們相信，每個人都應(yīng)該擁有高質(zhì)量的睡眠，這不僅是因為您的大腦需要它，還因為睡眠不足在白天對您來說是一個挑戰(zhàn)。是時候改變我們看待睡眠的方式了。這不是在一天結(jié)束時發(fā)生的事情......以優(yōu)質(zhì)的睡眠開始新的一天。

我們與世界睡眠協(xié)會一起呼吁進行重點教育，以強調(diào)睡眠質(zhì)量差可能對我們生活產(chǎn)生的嚴(yán)重影響，重新思考什么是優(yōu)質(zhì)睡眠，并提供有關(guān)慢性失眠等睡眠障礙的教育和資源。

引用

[1] Chattu， Vijay， et al. “睡眠不足的全球問題及其嚴(yán)重的公共衛(wèi)生影響?！薄夺t(yī)療保健》，第7卷，第1期，20年2018月1日，第6473877頁。NCBI、www.ncbi.nlm.nih.gov/pmc/articles/PMC<>/、

[2] Whitney， P.， Hinson， JM， Jackson， ML和Van Dongen， HPA （2015）.反饋遲鈍：完全睡眠剝奪會損害需要根據(jù)反饋進行更新的決策。睡眠 （Sleep），第 38 卷第 5 期，第 745-754 頁。

[3] 哈夫納，M 等人。為什么睡眠很重要——睡眠不足的經(jīng)濟成本：跨國比較分析。加利福尼亞州圣莫尼卡：蘭德公司，2016 年。可在以下位置獲得：https://www.rand.org/pubs/research_reports/RR1791.html。

[4] Kalmbach， David A.， et al. “DSM-5 失眠和睡眠時間短：合并癥景觀和種族差異。”《睡眠》，第39卷，第12期，1年2016月2101日，第2111-<>頁。

[5]Sabia， Séverine， et al. “中老年睡眠持續(xù)時間與癡呆癥發(fā)病率的關(guān)聯(lián)?！薄蹲匀煌ㄓ崱罚?2卷，第1期，2021年2289月，第<>頁。

[6] 卡斯蒂略，M. “健康的 3 大支柱?！盇merican Journal of Neuroradiology（《美國神經(jīng)放射學(xué)雜志》），第 36 卷，第 1 期，12 年 2014 月 1 日，第 2-<> 頁。

[7] Ustinov， Yuriy， et al. “失眠報告與日間功能之間的關(guān)聯(lián)?！薄端哚t(yī)學(xué)》，第 11 卷，第 1 期，2010 年 65 月，第 68-<> 頁。

[8] Kohyama， Jun. “睡眠量和睡眠質(zhì)量哪個對健康更重要？”《兒童》，第8卷，第7期，24年2021月542日，第<>頁。

[9] Purves D 等人，編輯第 28 章。在：神經(jīng)科學(xué)。第 6 版。馬薩諸塞州桑德蘭：牛津大學(xué)出版社;2018.

[10] Levenson， Jessica C.， et al. “失眠的病理生理學(xué)”?！禖hest》，第 147 卷，第 4 期，2015 年 1179 月，第 1192–<> 頁。

[11] Saper， Clifford B， et al. “睡眠開關(guān)：睡眠和覺醒的下丘腦控制。”《神經(jīng)科學(xué)趨勢》，第 24 卷，第 12 期，2001 年 726 月，第 731–<> 頁。

[12] Calem， Maria， et al. “15 年來英格蘭失眠患病率的增加和催眠藥使用的變化：對 1993 年、2000 年和 2007 年全國精神病發(fā)病率調(diào)查的分析?！薄端摺?，第 35 卷，第 3 期，1 年 2012 月 377 日，第 384–<> 頁。

[13] DSM-5。華盛頓特區(qū)：美國精神病學(xué)協(xié)會;2013.

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