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好好思考,好好生活:睡眠+心理健康


睡眠对心理健康很重要

当你睡眠不足的时候, 它不仅会影响你的身体健康, 但它也会损害你的心理健康. 事实上, mental health and sleep are so closely related that a lack of sleep can often lead to issues such as anxiety or depression.

Unfortunately, studies consistently show that Americans struggle to get a good night’s sleep. 根据美国.S. 疾病控制和预防中心, about 1 in 3 adults aren’t getting enough rest or sleep every day. 睡眠不足会导致身体症状(如.g., 患肥胖症的风险增加, diabetes and other chronic health conditions) and psychological effects (e.g., low mood, anxiety, irritability and poor cognitive performance). This article explores the relationship between sleep and mental health and provides tips for a better night’s sleep.

睡眠对心理健康的影响

睡眠 is essential for optimal health—and that includes mental health. When individuals consistently endure sleep deprivation or encounter poor-quality sleep, a cascade of adverse effects on their mental health ensues. One primary facet that is affected is emotional regulation; inadequate sleep can render individuals more susceptible to mood swings, 高度紧张和易怒, which can exacerbate the symptoms of anxiety and depression, 使其难以应付生活的种种要求. Furthermore, sleep plays a pivotal role in cognitive functioning. During deep sleep, the brain engages in memory consolidation, emotional processing and toxin removal. Disruptions in this process can compromise the ability to concentrate, 做决定, 有效地解决问题. 

随着时间的推移, chronic sleep disturbances can contribute to the development or exacerbation of mental health conditions. Addressing sleep problems and prioritizing healthy sleep practices is a significant step in enhancing mental well-being, bolstering emotional resilience and promoting cognitive clarity.

晚上睡个好觉的小贴士

睡眠 and mental health are both complex issues impacted by various factors. 然而, 鉴于他们的密切联系, research continues to explore how quality sleep can benefit mental health. Signs of poor sleep quality include not feeling rested even after getting enough sleep, waking up repeatedly during the night and experiencing symptoms of sleep disorders (e.g.(打呼或喘气).

睡眠 quality is often impacted by an individual’s health, environment, mental health and lifestyle. 考虑一下以下提高睡眠质量的建议:

·         吃营养丰富地. Good eating habits can help you sleep better and feel energized all day. 另外,不要在睡觉前吃大餐.

·         定期锻炼. 锻炼可以帮助缓解压力, 重置你的生物钟, reduce sleep disorder symptoms and boost your daytime energy level. Just be sure to avoid vigorous exercise close to bedtime.

·         保持一致的睡眠时间表和作息习惯. Try to have the same wake-up and bedtimes, including during the weekend.

·         建立一个就寝时间表. A routine can help your brain unwind and recognize that it’s time to sleep. Keep track of bedtime habits that help you fall asleep, 喜欢听轻松的音乐, 睡前阅读或洗个热水澡. 每晚重复这些活动.

·         保持卧室凉爽、黑暗和安静. 创造良好的睡眠环境, including a comfortable room temperature (between 60-67 degrees Fahrenheit), 最小的噪音和足够的黑暗.

·         睡前把电子产品收起来. Blue-light-emitting electronic devices can prohibit you from getting a good night’s sleep. 为了减少这些窃取睡眠的设备的影响, refrain from using them for at least an hour before bed.

·         Avoid the use of alcohol, caffeine and nicotine close to bedtime. Stimulants like caffeine and nicotine promote alertness, making falling and staying asleep difficult. 而酒精可能会帮助你在晚上入睡, it disrupts your sleep and leaves you waking up not as restful. Therefore, it’s important to start limiting these substances about four hours before bed.

·         睡前减少液体摄入量. While our bodies are programmed to slow urine production during sleep, excessive fluid intake could cause an unwanted trip to the bathroom at night. Try to stop drinking beverages two hours before going to bed.

Summary

Getting proper sleep is extremely important in improving and maintaining good mental health. 充足的睡眠不仅有助于情绪调节, 降低情绪障碍的风险, 但它也支持认知功能, enhancing your ability to think clearly and make sound decisions. Insufficient sleep may increase negative emotional responses to stressors and decrease positive emotions. 像这样, chronic sleep deprivation or poor sleep quality can contribute to the development or exacerbation of mental health issues, 造成恶性循环.

Prioritizing healthy sleep habits is critical for fostering mental resilience, 情绪稳定和认知活力. 联系 a doctor for more information on improving your sleep habits or addressing sleep issues. 另外, 如果你担心自己的心理健康, talk to your doctor or a licensed mental health professional, or contact the Substance Abuse and 心理健康 Services Administration’s National Helpline by calling 800-662-HELP (4357).

This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. ©2023 Zywave, Inc. 版权所有.


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