In today's society, "can't sleep, can't wake up, can't sleep well" is still a common problem. According to the report released by the China Sleep Research Association, nearly 3/4 people have had sleep troubles, among which difficulty in falling asleep, easy waking up and insomnia are the most common problems.
From a health point of view, the importance of sleep is self-evident. Physical diseases such as obesity, elevated blood sugar and hypertension are closely related to sleep disorders. The importance of sleep to our mental health cannot be ignored. At the same time, sleep disorder may also be one of the signs or manifestations of many psychological disorders, especially in today's society where the level of mental health has attracted much attention. We should understand the relationship between sleep and mental health.
1. Anxiety can lead to poor sleep, and poor sleep can lead to anxiety.
Insomnia is one of the typical daily manifestations of patients with anxiety, especially those with chronic anxiety. Ta people may have no specific anxiety object or content, often stay up late unconsciously, or behave as easy to wake up, dreamy and restless sleep. Therefore, when you find that you are always short of sleep or can't sleep well, you can reflect on whether you are under great pressure recently, or use the authoritative anxiety scale to test whether you are at risk of anxiety.
2. Insomnia accumulates negative emotions and is prone to depression.
Many people will find that if they didn't sleep well last night, they will be depressed or even worse-tempered the next day. This is because when we lack sleep, the prefrontal cortex, which is responsible for emotional control, will be "inactive", which makes it difficult for us to control our emotions when emotional signals are sent out.
People who suffer from insomnia for a long time may become stupid.
Several recent studies show that our brains are not idle when we are asleep. It will activate the lymphatic system and drive the cerebrospinal fluid to flow, thus clearing the "garbage" in the brain. Including some toxic protein that may lead to neurodegenerative diseases, such as Alzheimer's disease, which is like a gardener pruning redundant branches and leaves to make plants grow better.
This also explains why our mental state will be better when we get enough sleep. Long-term lack of sleep, the brain will gradually degenerate, memory, attention, executive function and other cognitive abilities decline.
4. What is a healthy sleep?
Important factor 1: adequate sleep time.
Some successful people mentioned that their sleep time is very short, which is contrary to the familiar "8-hour sleep" and makes many people feel confused. In fact, healthy sleep is not necessarily 8 hours, which is only the average of normal sleep. For most people, the recommended optimal sleep duration is 7-9 hours, which varies from person to person. But it should be noted that the longer you sleep, the better. Sleepiness over 65,438+00 hours will increase the risk of cognitive impairment.
The second important factor: regular sleep cycle.
A regular sleep cycle means sleeping regularly, even on weekends. Irregular sleep time will increase the risk of depression, even if you make up your sleep the next day, you won't be able to come back, or even have a sleep cycle disorder. Besides, which is better, going to bed early and getting up early or staying up late? Research tells us that the former is healthier. People who fall asleep between 10 and 1 1 at night have the lowest risk of cardiovascular disease, and the later they sleep, the higher the risk.