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Updated: Jan 13, 2026

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改善睡眠的生活方式和行为:一篇综述

Seo Jiyeon¹, Rojanapairat Oragun¹, Su Dennis¹

¹Division of Pulmonary and Critical Care Medicine, Department of Medicine, Cedars-Sinai Medical Center, Los Angeles, CA, USA (SJ, RO, SD, AR).

American journal of lifestyle medicine

|January 12, 2026

概括

改善睡眠健康对于整体健康至关重要. 多维行为干预,包括睡眠卫生和对失眠的认知行为疗法 (CBT-I),为提高睡眠质量和数量提供有效的低风险策略.

科学领域:

睡眠科学睡眠科学
行为医学是一种行为医学.
公共卫生公共卫生

背景情况:

睡眠是健康的一个基本方面,受到遗传,行为,生活方式和环境因素的复杂相互作用的影响.
越来越需要基于证据的非药物策略来管理睡眠障碍并促进睡眠健康.
生活方式和行为干预越来越多地被认为是改善睡眠的潜力.

研究的目的:

综合当前关于改善睡眠生活方式和行为干预措施的证据.
为临床医生提供基于证据的指导,以便将非药物睡眠策略纳入实践.
突出各种因素在睡眠健康中的作用,包括昼夜调节,运动,营养和物质使用.

主要方法:

专家叙事审查综合了观察性研究,随机试验,元分析和临床指南的发现.
对包括睡眠卫生,昼夜节律调节,失眠认知行为疗法 (CBT-I),运动,营养和物质使用在内的干预措施的全面分析.
包括新兴领域,如更年期和消费者睡眠技术.

主要成果:

循环节调整,充足的睡眠量/时间以及行为修改对于睡眠健康至关重要.
运动和体重管理可以改善整体睡眠质量和阻塞性睡眠呼吸暂停等特定疾病.
失眠的认知行为疗法 (CBT-I) 是主要的治疗方法;营养和物质使用对睡眠调节有不同的影响.

结论:

睡眠对于整体健康和福祉至关重要.
多维行为干预措施在改善睡眠质量和数量方面显著有前途.
临床医生应采用这些低风险策略,以应对睡眠障碍的流行率上升,并改善患者的健康.

关键词:

昼夜节律的破坏昼夜节律的破坏生活方式干预措施暴露于光线/时间生物学营养和睡眠营养和睡眠睡眠障碍睡眠障碍睡眠障碍睡眠卫生,对失眠的认知行为疗法 (CBT-I).

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