新冠疫情对睡眠和昼夜节律的影响。

白天补充足够的阳光，有助于调节昼夜节律，改善睡眠。 #生活技巧# #健康生活方式# #睡眠调整技巧# #充足深度睡眠#

Abstract

This commentary highlights the critical role of sleep as a public health issue, particularly during a stressful life period such as the COVID-19 pandemic, and provides evidence-based practical guidelines to manage sleep disturbances during this crisis. The COVID-19 pandemic and the imposed social confinement have produced significant stress, anxiety, and worries about health and the fear of being infected, jobs and financial problems, and uncertainty about the future. The incidence of sleep disturbances has also increased dramatically during this period. Aside from stress and anxiety, two other factors are likely to contribute to increased sleep disturbances during this crisis. First, alterations of our daily routines such as arising at a specific time, showing up at work, eating, exercising, and engaging in social and leisure activities at relatively fixed times are all important timekeepers for our sleep-wake cycles to remain synchronized with the day (light) and night (dark) cycles. Alterations of these timekeepers, combined with reduced daylight exposure, also essential to keep our biological clock synchronized, are likely to disrupt sleep and circadian rhythms. Sleep plays a fundamental role for mental and physical health, and adequate sleep duration and quality are essential for coping with major life events such as the COVID-19 pandemic. Public health education is warranted to keep the population well informed about the importance of sleep and healthy sleep practices in order to cope with the pandemic and prevent or minimize long-term adverse outcomes.

摘要

这篇评论强调了睡眠作为一个公共卫生问题的关键作用，特别是在 COVID-19 大流行等压力大的生活时期，并提供了基于证据的实用指南，以管理在此危机期间的睡眠障碍。COVID-19 大流行和强制的社会隔离产生了巨大的压力、焦虑和对健康的担忧以及对感染、工作和财务问题的恐惧，对未来的不确定性。在此期间，睡眠障碍的发生率也急剧增加。除了压力和焦虑之外，还有另外两个因素可能导致在此危机期间睡眠障碍增加。首先，我们日常生活的改变，如在特定时间起床、上班、吃饭、锻炼以及在相对固定的时间进行社交和休闲活动，都是我们的睡眠-觉醒周期与白天（光）和夜间（暗）周期保持同步的重要时间标记。这些时间标记的改变，再加上日光照射的减少，对于保持我们的生物钟同步也很重要，这可能会打乱睡眠和昼夜节律。睡眠对身心健康起着根本性的作用，充足的睡眠时间和质量对于应对 COVID-19 大流行等重大生活事件至关重要。有必要进行公共卫生教育，使人们充分了解睡眠的重要性和健康的睡眠习惯，以应对大流行并预防或尽量减少长期的不良后果。

网址：新冠疫情对睡眠和昼夜节律的影响。 https://www.yuejiaxmz.com/news/view/1290178

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