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失眠也競會引起抑郁,失眠導致抑郁的早期表現

  最新一期《中國睡眠指數報告》顯示,我國38.2%的人存在嚴重的睡眠問題,但絕大多數患者沒有得到及時、正確的診斷和治療。

  The latest issue of China sleep index report shows that 38.2% of people in China have serious sleep problems, but the vast majority of patients are not diagnosed and treated timely and correctly.

  然而,從失眠到抑郁只有三個步驟。

  However, there are only three steps from insomnia to depression.

  失眠也競會引起抑郁

  從失眠到抑郁只有三個步驟。

  There are only three steps from insomnia to depression.

  失眠癥患者的抑郁發生率是正常人的3倍。

  Depression is three times more common in insomniacs.

  同時,工作和生活中的負面事件誘發的抑郁癥大多有失眠癥狀,嚴重失眠的抑郁癥患者自殺率將大大增加。

  At the same time, the depression induced by negative events in work and life mostly has insomnia symptoms, and the suicide rate of depression patients with severe insomnia will greatly increase.

  然而,從失眠到抑郁通常只有三個步驟。

  However, there are usually only three steps from insomnia to depression.

  失眠導致抑郁的早期表現

  第一步,“晚上睡不著,早上醒得很早”是失眠導致抑郁的早期表現。

  Step one, "not sleeping at night and waking up early in the morning" is an early sign that insomnia can lead to depression.

  失眠患者,尤其是那些以早醒(比平時早2小時以上)為主要表現的患者,應常規進行抑郁篩查。

  People with insomnia, especially those whose main symptom is early awakening (more than 2 hours earlier than usual), should be routinely screened for depression.

  第二步,失眠癥患者將嘗試使用各種方法來擺脫失眠,如鍛煉、按摩、聽音樂、尋找“祖傳秘方”等。

  Step 2: insomniacs will try a variety of methods to get rid of their insomnia, such as exercise, massage, listening to music, and searching for "family recipes."

  當這些方法在一輪試驗后未能改善睡眠時,患者會變得焦慮和恐懼,這是“掙扎”的焦慮階段。

  When these methods failed to improve sleep after one round of trials, patients became anxious and fearful, an anxious stage of "struggle".

  第三步,失眠期間的痛苦掙扎會消耗患者大量積極的心理能量,患者開始逐漸陷入絕望,感覺生活毫無意義,不愿意做任何事情,說話不多,逐漸表現出類似抑郁的癥狀。

  Third, the painful struggle during insomnia will consume a lot of positive psychological energy of the patient. The patient begins to gradually fall into despair, feeling that life is meaningless, unwilling to do anything, talking little, and gradually showing depression-like symptoms.

紐約時報中英文網 http://www.738231.buzz

  因此,失眠患者最好去精神科進行相關評估,進一步明確失眠與抑郁的關系。

  Therefore, it is better for insomnia patients to go to the psychiatric department for related assessment to further clarify the relationship between insomnia and depression.

  如果不及時治療或采取不適當的治療方法,他們可能會發展成抑郁癥。

  If left untreated or with inappropriate treatment, they may develop depression.

  如果兩種癥狀都能同時得到有效治療,病人將會得到最好的恢復。

  If both symptoms are treated effectively at the same time, the patient will have the best recovery.

  對于那些想通過調整自己的生理節奏來擺脫失眠的人來說,他們仍然需要從第一步開始,并且要有一點魯莽的精神。

  For those who want to shake off insomnia by adjusting their circadian rhythms, they still need to take the first step and be a little reckless.

  不管你睡得好不好,在固定的時間起床起床。

  Whether you sleep well or not, get up and get up at the same time.

  培養自己的睡眠節奏就是通過固定的睡覺和起床時間來訓練。

  To develop a sleep rhythm is to train yourself to go to bed and get up at the same time.

  對于失眠患者,建議晚上10: 30-11: 00睡覺,早上5: 30-6點起床。

  For insomniacs, it is recommended to go to bed at 10:30-11:00 p.m. and get up at 5:30-6 a.m.

  不管你睡得多好或多壞,你都必須堅持這個起床和下樓的時間。

  No matter how good or bad your sleep, you must stick to this wake-up and downstairs time.

  睡眠效率提高后,臥床休息時間將逐漸延長。

  Bed rest time will be gradually extended after sleep efficiency is improved.

  通常建議每周延長睡眠時間15分鐘,直到達到理想的睡眠時間。

  Extending your sleep time by 15 minutes a week is generally recommended until the ideal amount of sleep is reached.<紐約時報中英文網 http://www.738231.buzz/>

  如果在延長的臥床休息時間后失眠惡化,建議保持原來的臥床休息時間,不要繼續延長臥床休息時間。

  If insomnia worsens after an extended bed rest period, it is recommended to maintain the original bed rest period rather than continue to extend the bed rest period.

  不管你晚上睡得夠不夠,白天你都不需要睡覺。

  Whether you get enough sleep at night or not, you don't need to sleep during the day.

  睡眠醫學有一個詞叫做睡眠驅動力,也稱為睡眠壓力,這意味著你保持清醒的時間越長,睡眠驅動力越大,你就越容易入睡,也就越容易入睡。

  There's a term in sleep medicine called sleep drive, also known as sleep stress, which means that the longer you stay awake, the more sleep drive you have, the easier it is to fall asleep, and the easier it is to fall asleep.

  因此,無論你晚上睡得好還是不好,你都無法在白天補覺或小睡。

  So whether you sleep well or poorly at night, you won't be able to catch up or nap during the day.

  如果你白天睡覺或小睡一會兒,你會減少睡眠的驅動力,這會導致失眠。

  If you sleep or take a nap during the day, you reduce your sleep drive, which can lead to insomnia.

  同時,你不能做與睡覺無關的事情,比如看手機、看電視、看書等等。

  At the same time, you can't do things that are not related to sleep, such as checking your phone, watching TV, reading books and so on.

  適度的鍛煉也能增加睡眠的動力。

  Moderate exercise can also increase motivation to sleep.

  建議堅持每天鍛煉,最好是有氧運動,如快走、慢跑、游泳、爬山等。

  Suggest to insist to take exercise every day, had better be aerobic exercise, be like fast walk, jog, swim, climb a mountain to wait.

  運動應盡可能在白天進行,并在睡覺前3小時避免劇烈運動。

  Exercise should be done during the day if possible, and avoid strenuous exercise three hours before bedtime.

  不管你是否睡著,只要放松。

  Whether you are asleep or not, just relax.

  許多病人一躺在床上就擔心失眠。

  Many patients worry about insomnia when they lie in bed.

  結果,過度擔心真的會導致失眠。

  As a result, excessive worry can really cause insomnia.

  他們越害怕失眠,就越想睡覺,也越緊張,所以他們更容易失眠。

  The more they are afraid of insomnia, the more they want to sleep and the more nervous they are, so they are more likely to suffer from insomnia.

  然而,放松訓練可以降低身心的焦慮程度,從而改善睡眠。

  However, relaxation exercises can improve sleep by reducing anxiety in the body and mind.

  放松訓練有許多方法,如腹式呼吸、正念冥想、身體掃描等。

  There are many methods of relaxation training, such as abdominal breathing, mindfulness meditation, body scanning, etc.

  ,精神科醫生可以參考該指南進行標準化指導和診斷及治療。

  , psychiatrists can refer to the guidelines for standardized guidance and diagnosis and treatment.

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