2019冠状病毒病疫情期间健康睡眠的专家建议

Expert advice on healthy sleep during an outbreak of COVID-19

目的提出睡眠健康的专家建议,改善2019冠状病毒病(COVID-19)应激事件所引发的失眠,并避免失眠的慢性化。方法系统地介绍了失眠认知行为治疗(CBT-I)纠正失眠的具体策略,包括了睡眠卫生教育、放松训练、认知疗法、刺激控制和睡眠限制等模块。结果总结了针对疫情期间短期失眠的七步法,指导失眠患者依次进行,通常无需服药,就可以改善睡眠状况。此外,指导不同的人群在COVID-19疫情期间运用不同方式和方法减轻心理压力和改善睡眠。结论 COVID-19疫情期间,面对应激而出现的失眠是常见的机体反应。应用健康的睡眠策略,不但可以在疫情期间减少失眠的困扰,而且有助于大众更好地应对疫情,减少其长期影响。

OBJECTIVE To propose the expert advice on healthy sleep so as to improve insomnia caused by the Corona virus disease 2019(COVID-19) stress event and prevent chronic insomnia. METHODS The specific strategies for Cognitive Behavioral Therapy for Insomnia(CBT-I) to correct negative insomnia perceptions and inappropriate habits, including sleep hygiene education, relaxation training, cognitive therapy, stimulus control and sleep restriction, were systematically presented in the article. RESULTS Individuals can successively execute a seven-step approach to short-term insomnia during epidemic, which could improve the sleep without any drug therapy. In addition, when confronting COVID-19. In addition, it was necessary to employ different approaches and measures to alleviate mental stress and improve the sleep for different populations during the epidemic. CONCLUSION During the COVID-19 epidemic, the insomnia induced by the stress event is a common body reaction. The strategies for healthy sleep may not only reduce the incidence of insomnia but also facilitate the public’s coping with the epidemic and prevent the chronic insomnia.