睡眠會(huì)如何影響心理健康？

Insomnia is a common problem throughout the world. According to estimates, it is believed to affect approximately 33% of the world’s population. Even people without chronic insomnia often struggle with sleep problems. According to the United States Centers for Disease Control and Prevention (U.S. CDC), a third of adults in the U.S. report that they get less than 7 hours each night. Because of this, it is important to understand the potential impact that lack of sleep may have on health.

失眠是全球普遍存在的問(wèn)題。據(jù)估計(jì)，全世界大約有33%的人受到失眠的影響。即使沒(méi)有慢性失眠的人也經(jīng)常會(huì)出現(xiàn)睡眠問(wèn)題。美國(guó)疾病控制和預(yù)防中心的數(shù)據(jù)顯示，美國(guó)三分之一的成年人每晚的睡眠時(shí)間少于7小時(shí)。正因如此，了解睡眠不足對(duì)健康的潛在影響至關(guān)重要。

The Relationship Between Sleep and Mental Health

睡眠和心理健康的關(guān)系

It’s no secret that sleep plays an important role in good physical and mental health. Sleep deprivation can leave you feeling irritable and exhausted in the short-term, but it can also have serious long-term health consequences as well. Lack of sleep is linked to a number of unfavorable health consequences including heart disease, type 2 diabetes, and depression.

眾所周知，睡眠對(duì)人們的生理和心理健康起著重要作用。睡眠不足會(huì)讓人在短期內(nèi)感到煩躁和疲憊，長(zhǎng)期來(lái)看，也會(huì)對(duì)健康產(chǎn)生嚴(yán)重影響。睡眠不足和很多疾病息息相關(guān)，包括心臟病、Ⅱ型糖尿病和抑郁癥等。

Research suggests that the relationship between sleep and mental health is complex. While sleep disorder has long been known to be a consequence of many psychiatric conditions, more recent views suggest that sleep problems can also worsen mental health problems.

研究表明，睡眠和心理健康的關(guān)系十分復(fù)雜。長(zhǎng)期以來(lái)，人們認(rèn)為許多精神疾病會(huì)導(dǎo)致睡眠障礙，但最近的觀點(diǎn)表明，睡眠問(wèn)題也會(huì)加劇心理健康問(wèn)題。

How to cope with sleep disorders？

如何應(yīng)對(duì)睡眠障礙？

The recommendations for treating poor sleep or sleep disturbances are generally the same whether or not you have a psychiatric condition. Preliminary approaches usually focus on lifestyle changes you can make. Avoiding sleep interrupters (such as caffeine, nicotine, and alcohol) and practicing good sleep habits are examples of lifestyle changes you can make that can help.

無(wú)論是否患有精神疾病，治療睡眠不佳或睡眠障礙的方法通常別無(wú)二致?？梢詮母淖兩盍?xí)慣做起，避免睡眠干擾物（如咖啡因、尼古丁和酒精等）和培養(yǎng)良好的睡眠習(xí)慣，這些生活方式的改變都有助于挽救你的睡眠。

In addition to seeking help from medical professionals, there are also steps that you can take on your own to improve your sleep and well-being. Having good sleep hygiene is good for sleep health. Here are some things you can do:

除了尋求專業(yè)醫(yī)療人士的幫助，還可以自行采取措施來(lái)改善睡眠和健康。培養(yǎng)良好的睡眠衛(wèi)生習(xí)慣對(duì)睡眠健康大有裨益。這里有幾個(gè)方法：

Limit napping. Too much sleep during the day can have an effect on your ability to fall asleep at night. Naps of 20 to 30 minutes a day can help you feel more alert and rested without interrupting your nightly sleep.

午睡時(shí)間不宜過(guò)長(zhǎng)。白天睡眠時(shí)間過(guò)長(zhǎng)會(huì)讓你晚上難以入眠。每天小睡20到30分鐘既能讓你得到放松，又能讓你更有精神，而且不會(huì)影響夜間的睡眠。

Establish a nightly routine. Take a bath, read a book, or practice a few minutes of meditation to calm your body. Repeat these routines each night to help set the mood for a solid night’s sleep.

養(yǎng)成固定的夜間作息。洗個(gè)澡，讀本書(shū)，或者進(jìn)行幾分鐘冥想，讓身體平靜下來(lái)。每天晚上重復(fù)這些事情能夠幫助你營(yíng)造安穩(wěn)入睡的氛圍。

Avoid caffeine or stimulants too close to bedtime. Consuming coffee, soda, or other caffeinated products in the late afternoon or evening can make it difficult to fall asleep.

避免晚間攝入咖啡因或其他含興奮劑的食品。傍晚或夜間攝入咖啡、蘇打水或其他含咖啡因的產(chǎn)品會(huì)讓人難以入睡。

Turn off your devices. Watching television or playing on your phone at bedtime can make it more difficult to relax and settle down for sleep. Try putting your phone in a different room and investing in a clock radio for your bedside table.

關(guān)掉電子設(shè)備。睡前看電視或玩手機(jī)會(huì)讓人難以放松下來(lái)入睡。試著把手機(jī)放到另一個(gè)房間，另外買(mǎi)一個(gè)帶鬧鐘的收音機(jī)放在床頭吧！

Talk to a mental health professional if you suspect that your sleep problems might be caused by or contributing to a mental health condition. Depression, anxiety, and other psychiatric disorders can interfere with sleep – but addressing your sleep problems may also have a positive impact on your psychological symptoms.

如果你懷疑自己的睡眠問(wèn)題是心理健康疾病導(dǎo)致的，那么請(qǐng)咨詢心理健康專家。抑郁、焦慮和其他精神疾病會(huì)影響睡眠，但解決睡眠問(wèn)題也會(huì)對(duì)你的心理健康狀況產(chǎn)生積極影響。