Sleep problems are common symptoms of mental and psychological disorders represented by depression .
- Sleeping at night, having difficulty falling asleep
- Sleeping lightly, having difficulty maintaining sleep
- Waking up early, feeling depressed after waking
If you are given a multiple-choice question to judge who is more at risk of depression or "waking up early", how will you answer?
Researchers from the MIT and Harvard University Broad Institute published a paper in the journal JAMA Psychiatry. A study from 840,000 data samples showed that mid-point (the middle point between bedtime and wake-up time) Every hour ahead of time, the risk of major depression is reduced by 23%.
This means: Going to bed early and getting up early can greatly ensure our emotional health.
More observational studies show that "night owls" are twice as likely to suffer from depression than " early bird ".
sleeping late not only means an increased risk of depression, but may also be related to anxiety. Sleep rhythm disorder + vicious cycle, life can easily become a mess.
- is only my own at night. I have to play more with my mobile phone
- . It’s over. It’s two o’clock in the morning. What should I do tomorrow?
- I slept late yesterday, and today I have to find an opportunity to take a rest during the day
- Because I have not completed my work, I have to stay up late at night
In addition to the hidden risks of emotional disorders, the harm of sleeping late will be directly reflected in your body.
Although it is not good to stay up late and it is wrong to stay up late, life is always unexpected.
At this time, you should also know that staying up late and sleeping at a time will not directly lead to depression , nor will it cause a devastating blow to life.
As long as you can realize the existence of the problem and consciously change it, you have already embarked on the road of health.
On the one hand, ensuring a certain length of sleep is the most important thing. If you want to wake up early and compress your sleep needs, normal social functions may be damaged.
On the other hand, from the perspective of sleep cycle, the later stage of sleep is often in the rapid eye movement sleep period, during which people will be in a dream state and will also consolidate the memory during the day.
So, if you are forcibly awakened by an alarm clock in a dream, it will not only "the dream will be shattered", but may also lead to a decline in memory~
(Recall that when you are awakened at four or five o'clock in the morning, are you always dreaming?)
Especially for teenagers, morning sleep is more important. If you lack a lot of rem sleep, your academic performance will also be affected to a certain extent.
"Early wake up" and "early wake up" are completely different concepts.
As mentioned earlier: Compared to sleeping late, early awakening may be a concomitant symptom of depression and is also one of the important indicators for clinicians to judge depression.
Safe early rise is a healthy lifestyle that can prevent the occurrence of depression.
Dangerous early awakening is a concomitant symptom of depression and needs to be taken seriously and seek medical attention in time.
How to distinguish whether you are healthy or dangerous to wake up early?
method of distinguishing between 1: Active or passive
Healthy early rise does not exist independently, but should be used together with early sleep.
If you are actively adjusting your sleep rhythm and waking up one hour early every day while meeting your own sleep needs means that your body is developing in a positive direction.
If you wake up 1-2 hours earlier than the awakening time of your own sleep and can't fall asleep again, you may be at risk of depression.
method of distinguishing between 2: Emotional state after waking up
Depression is characterized by "morning heavy morning and light evening".
If you wake up, feel depressed, have no vitality, or even feel fear of your day's life, this is a clear signal from emotional disorders.
If you feel refreshed after getting up, or you may be secretly glad that "a more hour today." Congratulations, you have a healthy sleep!
method of distinguishing between 3: degree of early awakening
Normally, a person's sleep needs are stable during a certain period, so the time when he wakes up in the morning is highly correlated with the time when he falls asleep last night. For example, if you go to bed 2 hours early, you don’t have to worry about getting up 1-2 hours early.
But if you wake up early without going to bed early for two hours, or even wake up at one or two o'clock, and then it will be difficult to fall asleep or you will not be able to sleep well, then anxiety and depression may have come to you.
method of distinguishing 4: The impact of early awakening
If you feel your mental decline, your social functions are damaged, and you cannot do many things well, this means that emotional problems have invaded your life.
method of distinguishing between 5: The duration of early wake-up
meets the first four non-healthy conditions of early wake-up. It has existed in your life for more than two weeks. Don’t hesitate and hurry up and see a doctor.
Different method 6: Several non-depressive "early awake" and improvement methods
- Parkinson's disease , neurodegenerative disease-actively intervene in the primary disease
- Suddenly change the sleep environment-Adaptation for a few days will relieve
- circadian rhythm inversion-adjust and adapt to natural rhythm
- Overtension of nerve tension ——Relaxation and Hypnosis Therapy
- The impact of drugs—Doctors actively communicate
- The elderly have reduced sleep time—is a normal phenomenon. Don’t worry too much about
Note that you can fall asleep quickly after getting up at night and returning to bed. It is not considered early waking up~
Sleep problems are the most easily noticed by patients in various mental and psychological disorders, and are also the symptom that usually makes patients most distressed and want to improve.
Falling asleep quickly. People who never wake up early find it difficult to experience the physical and mental pain of being unable to fall asleep until dawn or after waking up.
In those moments when it is difficult to fall asleep, the quietness brings not peace, but an emotional explosion that cannot be with you in the dark.
If your sleep problems are significant and lasting, seek help from your doctor in time. After all, if you sleep well, the world will be more wonderful!
Review doctor: Peng Xu
Editor: Liu Yan
Illustration: Li Damn
Disclaimer
Disclaimer
The purpose of the popular science article is to provide universal health information and cannot replace anyone's medical diagnosis and treatment plan. If you have any needs, please seek medical treatment in time. As a popular science article, if the limit words appear in this article, it is a personal understanding or academic consensus in the doctor's clinical experience. It is a statement that hopes that readers can recognize their objective importance , and has no subjective marketing.
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