विवरण
Sleep plays a crucial role in maintaining mental health, with poor sleep linked to a range of psychological issues. Chronic sleep deprivation can lead to increased stress, anxiety, and depression, affecting emotional regulation and cognitive function. Quality sleep is essential for memory consolidation, mood stabilization, and overall brain health. Inadequate sleep disrupts the balance of neurotransmitters and hormones, exacerbating mental health conditions. Moreover, poor sleep hygiene can negatively impact daily functioning, reducing productivity and impairing decision-making abilities. Prioritizing good sleep practices is therefore vital for mental well-being and resilience.
सारांश
- Good sleep is crucial for optimal immune function, metabolism, cardiovascular health, and hormone regulation. Consistently poor sleep can negatively impact mental and physical health, potentially leading to obesity, diabetes, heart disease, and stroke.
- Lack of sleep impairs cognitive functions like memory and concentration, and affects emotional regulation, leading to irritability, edginess, and anger. Ignoring sleep problems can contribute to anxiety and depression.
- A sleep quality scale evaluates daytime symptoms, sleep restoration, initiation and maintenance of sleep, difficulty waking, and sleep satisfaction. Scores can indicate potential sleep problems, with higher scores suggesting greater issues.
- Consulting a professional is advised for persistent sleep disruptions, daytime fatigue affecting daily life, or consistently excessive sleep. Other concerning signs include difficulty breathing during sleep, intermittent awakenings, and difficulty regaining sleep.
- During sleep, brain activity fluctuates, playing different roles in thinking, learning, memorizing, and processing emotions. Brain sleep involves vivid dreams, while non-brain sleep has stages including light sleep and deep sleep. Sleep cycles repeat, with rapid eye movement sleep occurring every 80 to 100 minutes.
- Good sleep consolidates positive emotional content. Sleep affects mental health problems like depression, anxiety disorders, seasonal affective disorder, bipolar disorder, and PTSD. People with PTSD often experience nightmares, which impacts their sleep quality.
- Sleep is like the kidneys, removing waste from your body. Chronic sleep disorders increase the risk of developing dementia-related disorders. Sleep also removes proteins that are associated with Alzheimer's disease.
- Ensuring a dark, quiet, cool, and comfortable sleep environment is vital. Maintaining a regular sleep schedule and prioritizing 7-8 hours of uninterrupted sleep is important. The timing and quality of sleep, and ability to initiate and maintain sleep matters.
- Avoid screen time an hour before bed due to the light interfering with melatonin secretion. Consistent routines before bed can signal the brain that it is time to sleep. Limit daytime naps to 30 minutes to avoid disrupting nighttime sleep.
- Avoid strenuous exercise, heavy, fatty or fried food three hours before sleep. Consume caffeine and alcohol in moderation. Some people may use alcohol to fall asleep, but it is important to keep in mind that it interrupts your sleep and it will compromise your quality of sleep.
नमूना प्रमाण पत्र
वक्ताओं के बारे में
Mr. Khushal Dilip Ugale
Consultant Clinical Psychologist, Sunshine Counselling and Therapy Center, Nasik
वित्तीय प्रकटीकरण
टिप्पणियाँ
टिप्पणियाँ
टिप्पणी करने के लिए आपको लॉगिन होना होगा।