Is your sleep healthy? Adequate sleep is an important condition for ensuring physical and mental health, but in modern life surrounded by electronic devices, many people face problems such as "unable to sleep", "unable to wake up", and "unable to sleep well". The 2025 China Sleep Health Survey Report points out that in terms of sleep quality, people who frequently use electronic devices before bedtime have significantly decreased sleep quality. Apart from the sleep aid tools used for a good night's sleep, what are the methods to have good sleep? The dilemma of being robbed of sleep by a mobile phone and not sleeping at night and collapsing during the day is troubling many professionals in the workplace. The 2025 China Sleep Health Survey Report released by institutions such as the China Sleep Research Association shows that the average sleep duration of adults in China is 7.06 to 7.18 hours, and the sleep distress rate among people aged 18 and above is 48.5%. Moreover, the sleep distress rate gradually increases with age. What is stealing our sleep? The National Health and Family Planning Office recently released the "Core Information and Interpretation of Sleep Health", which pointed out that staying up late and using electronic devices for a long time before bedtime can have adverse effects on sleep. Adolescent poor sleep is mainly related to academic pressure, use of electronic devices, and irregular sleep patterns; Professional people should try not to use their phones before bedtime. I've been busy all day, and only have the time before bedtime to control myself. I can't help but let myself use my phone more often, but as a result, I sleep later and even find it difficult to fall asleep after putting down my phone During the consultation process, Fan Tengteng, Deputy Director of the Sleep Medicine Center at Peking University Sixth Hospital, often heard such descriptions. Fan Tengteng said that long-term use of mobile phones before bedtime can inhibit melatonin secretion, which can easily lead to "sleep phase delay", manifested as difficulty falling asleep due to nighttime excitement and drowsiness during daytime study and work. Zhao Mingming, director of the Sleep Medicine Department at the People's Hospital of Guangxi Zhuang Autonomous Region, told reporters that some patients who do not sleep in the middle of the night are unable to sleep, while others can sleep but do not sleep well. They exhibit poor sleep quality, frequent dreams, fatigue upon waking up, and restless thoughts. Difficulty falling asleep, maintaining sleep, and waking up early are all manifestations of sleep disorders. If it has affected health and daily work and life, one should seek professional help from medical institutions in a timely manner Zhao Mingming said. The impact of 'lack of sleep' cannot be underestimated. According to the "Core Information and Interpretation of Sleep Health", long-term poor sleep will lead to slow reaction, reduced attention, memory and other cognitive functions, reduced learning efficiency, reduced immunity, increased risk of infectious diseases, cardiovascular and cerebrovascular diseases and other diseases. Can't we blindly believe in sleep aids? Can't we put down our phones and still not fall asleep? In recent years, the demand for sleep aid products has been increasing, ranging from aromatherapy, music, pillows, to sleep monitoring bracelets, transcranial microcurrent stimulation sleep aids, and brain wave resonance sleep aid products. However, experts remind that excessive reliance on these "sleep aids" may have the opposite effect. Fan Tengteng said that there is no need to be overly anxious about judgments such as "deep sleep deprivation" and "low sleep scores" displayed on some sleep monitoring wristbands. Compared to medical grade multi-channel sleep monitoring, wristbands cannot monitor key indicators such as brainwaves and eye movements, and the results may differ significantly. In addition, improper use of some 'sleep aids' can cause greater harm to physical health. Experts suggest that epilepsy patients or those with a family history of epilepsy should use devices such as transcranial microcurrent stimulation sleep aids with caution to avoid improper use that may trigger epilepsy. Experts also remind that some sleep aid products should be viewed correctly. Taking melatonin, a sleep aid product that has become a popular internet celebrity in recent years, as an example, Fan Tengteng said that short-term sleep delays caused by staying up late or traveling across time zones can be adjusted by taking melatonin. However, long-term use may inhibit one's own melatonin secretion and affect one's endocrine balance. Improving sleep, learning to let go, relax, and unwind. Experts remind us that not only should we put down our phones, but the key to truly improving sleep lies in adjusting our lifestyle. Overall, after waking up, it should be a 'full blood resurrection' Han Fang, Secretary General of the World Sleep Society and Director of the Sleep Medicine Department at Peking University People's Hospital, said that good sleep often manifests as feeling energetic and happy after waking up. This requires good lifestyle habits and a suitable sleeping environment to support. Han Fang suggests developing a regular sleep schedule, maintaining moderate physical exercise, avoiding prolonged sitting, and moderate sun exposure. The use of psychological counseling techniques, such as taking a shower and soaking feet before bedtime, can also help improve sleep. For some insomnia patients, Fan Tengteng proposed that the general principle of "accepting insomnia, adjusting behavior, developing habits, and relaxing mind and body" can be followed to gradually improve sleep conditions. Try to let go of the obsession of falling asleep tonight and allow insomnia to exist Fan Tengteng said that it is necessary to maintain reasonable sleep expectations, not blame insomnia for all problems, and not develop anxiety because of not sleeping well all night. At the same time, to relax the mind and body and naturally enter a state of sleep, you can try relaxation methods such as mindfulness meditation, abdominal breathing, and body scanning. In addition, it is necessary to create a relaxed environment, and the bedroom environment should be quiet and comfortable. Maintain appropriate light intensity, indoor temperature, air humidity, etc. according to personal habits, and frequently open windows for ventilation. Mattresses should be relatively solid and not overly soft or collapsed. Pillows should be of moderate height. There are also some patients with sleep disorders who may be troubled by chronic diseases such as hypertension and diabetes. They need to find out the "root causes" that affect sleep in a timely manner. On the occasion of World Sleep Day, let's learn to let go, relax, and unwind through scientific methods, and sleep well together. (New Society)