【李白尼】「73」你的睡眠调控机制，设计得有多废物？

晚上睡不着，白天睡不醒，失眠每天都让我精神归西。这期视频里的都是一些最近在和朋友尝试的小技巧，目前用着效果还行，但不一定适用所有人哦，挑自己舒服的技巧尝试就好啦！

参考文献：
[1]SPIEGEL K, TASALI E, PENEV P, et al. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite[J/OL]. Annals of Internal Medicine, 2004: 846.
[2]LANE J M, JONES S E, et al. Biological and clinical insights from genetics of insomnia symptoms[J/OL]. Nature Genetics, 2019: 387-393.
[3]KAPLAN K A, MASHASH M, WILLIAMS R, et al. Effect of Light Flashes vs Sham Therapy During Sleep With Adjunct Cognitive Behavioral Therapy on Sleep Quality Among Adolescents[J/OL]. JAMA Network Open, 2019: e1911944.
[4]DUFFY J F, CAIN S W, CHANG A M, et al. Sex difference in the near-24-hour intrinsic period of the human circadian timing system[J/OL]. Proceedings of the National Academy of Sciences, 2011: 15602-15608.
[5]SAPER C B, SCAMMELL T E, LU J. Hypothalamic regulation of sleep and circadian rhythms[J/OL]. Nature, 2005: 1257-1263.
[6]EKHOLM B, SPULBER S, ADLER M. A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders[J/OL]. Journal of Clinical Sleep Medicine, 2020: 1567-1577.
[7]BENEDICT C, FRANKLIN K A, BUKHARI S, et al. Sex-specific association of the lunar cycle with sleep[J/OL]. Science of The Total Environment, 2022: 150222.
[8]苗素云, 刘志强, 赵君, et al. 慢性失眠原因的3P模式分析和认知行为疗法治疗策略[J].

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