良好的睡眠不仅能提高情绪、增强免疫力，还能提高记忆力和学习能力。然而，在快节奏的现代生活中，许多人面临着睡眠质量不佳的问题。幸运的是，通过一些实用的技巧，我们可以显著改善睡眠质量。
保持规律的作息时间是改善睡眠的关键。设定固定的起床时间，即使在周末也要保持一致，有助于调节身体的内部时钟。此外，发展一个平静的睡前例行程序，如阅读、泡热水澡或听舒缓音乐，可以向身体发出放松的信号。
- 白天花时间在户外，以帮助调节您的昼夜节律。
通过将这些策略融入您的日常生活，您可以显著改善睡眠质量并享受更好的健康结果。
1. [Sleep Hygiene | Sleep Foundation](https://www.sleepfoundation.org/sleep-hygiene)
2. [8 Secrets to a Good Night's Sleep | Harvard Health Publishing](https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep)
3. [Healthy Sleep Tips | Sleep Foundation](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips)
4. [Getting Better Sleep | HelpGuide.org](https://www.helpguide.org/wellness/sleep/getting-better-sleep)
5. [Sleep - Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379)
6. [NIOSH Science Blog | Sleep and Health](https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/)
7. [How to Sleep Better | Headspace](https://www.headspace.com/sleep/how-to-sleep-better)
8. [Ten Top Tips For Good Sleep | Mental Health Foundation](https://www.mentalhealth.org.uk/explore-mental-health/articles/ten-top-tips-good-sleep)
欢迎订阅《失眠的自我评估和管理》课程，失眠不仅是一种常见的睡眠障碍，而且与多种精神和身体健康问题有关。它通常被定义为难以入睡或保持睡眠的状态，这种状态与日间的功能障碍有关，如疲劳、注意力不集中、情绪波动等。
如何科学的自我评估？如何专业的自我应对？何时应该的求医问药？本课程将给你国际医学的前沿的科普答案。
一、引言
二、失眠的自我评估
三、失眠的管理策略
四、失眠的预防与日常管理
五、特殊情况下的失眠管理
六、总结
1. American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, 5th ed. Arlington: American Psychiatric Publishing, 2013.
2. American Academy of Sleep Medicine. International Classification of Sleep Disorders, 3rd ed. Darien: American Academy of Sleep Medicine, 2014.
3. Morin CM, LeBlanc M, Belanger L, et al. Prevalence of insomnia and associated factors in the Canadian population. Can J Psychiatry 2011;56:540-8.
4. Buysse DJ, Reynolds CF 3rd, Monk TH, et al. The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Psychiatry Res 1989;28:193-213.
5. Morin CM, Belleville G, Bélanger L, et al. The Insomnia Severity Index: psychometric indicators to detect insomnia cases and evaluate treatment response. Sleep 2011;34:601-8.
6. Edinger JD, Wohlgemuth WK, Radtke RA, et al. Cognitive behavioral therapy for treatment of chronic primary insomnia: a randomized controlled trial. JAMA 2001;285:1856-64.
7. Smith MT, Perlis ML, Park A, et al. Comparative meta-analysis of pharmacotherapy and behavior therapy for persistent insomnia. Am J Psychiatry 2002;159:5-11.
点击全文阅读，订阅《失眠的自我评估和管理》课程订阅价格199元，读者优惠价99元。
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