The Science Explains How Many Hours Of Sleep You Need To Avoid Depression

Sleep, or lack thereof, has been linked to clinical depression. Insomnia is very common in the United States and affects one in three adults at some point in their lives. It is more common in older people (usually due to chronic physical illness) and women (who have undergone significant hormonal changes throughout their lives). Insomnia is often a major feature in the diagnosis of depression. It is believed that inability to sleep or maintain sleep all night is one of the main factors contributing to the emergence of depression.

When you are sad or despair because of a personal situation, these feelings can sometimes interfere with sleep, as these thoughts revolve around your head at speeds of up to 1,000 miles an hour. These feelings can be so overwhelming and persistent that you can not sleep or stay asleep. Sleep is a conciliatory situation where your body and mind are reloaded from the events of the day. If you stop this state, you will feel tired, resulting in a lack of exercise and low fitness. This can cause a vicious cycle of insomnia and insomnia.

Here how many hours of sleep you need to avoid deterioration

Sleep deprivation can also be caused by things such as Obstructive Sleep Apnea (OSA), which interfere with sleep and prevent the person from experiencing restorative sleep. OSA interferes with the airway in the person and reduces the amount of oxygen to the body. This makes the person wake up often during the night. OSA has been linked to the onset of depression, and on the other hand, people with depression are five times more likely to have OSA symptoms.

Seasonal Emotional Disorder (SAD) is a form of depression that occurs when the days begin to contract during the fall season. The shorter days mean less sunlight, and this can have a detrimental effect on the rhythm of the person’s biological clock. Daily rhythm is a biological process that keeps us on a regular schedule of sleep / wake up. When this rhythm is disabled, it can cause insomnia and other sleep disorders, which can contribute to depression. For most patients with SAD, symptoms of depression are eliminated with the onset of spring and more sunlight.

Lack of sleep or lack of sleep may lead to depression or contribute to a depressed state that lasts longer. So what are some of the things we can do before sleep to increase the chance of sleep and reduce the chances of waking up at night?

If you suffer from OSA, CPAP can increase the air flow to your lungs and prevent you from waking up at night because the airway is at risk.

Meditation or listening to soft music before bedtime can lead to increased relaxation and focus your mind on pleasant or emotional themes.
Make a list of things you need to do the next day to help calm your mind and prevent it from acquiring your list of tasks. When you write things, your mind tends to abandon those fears and forget them, helping you to sleep and sleep.

Exercising can help relieve tension and relieve stress, as well as getting tired. Making sure you are tired at the end of the day can help you sleep, and endorphins that are released during exercise can stimulate your mood and increase your depression. Just exercise the maximum to no more than a few hours before sleeping.

Yoga and deep abdominal breathing can lead to relaxation situations that help you sleep more easily.

Limit the use of caffeine, alcohol and nicotine before you go to bed. These can act as stimulants and protect you from sleeping easily.

Keep the bedroom temperature cool and leave the warm shower straight before bedtime so your body will calm down deeply.

A normal adult needs seven to nine hours of sleep every night to feel comfortable and prevent symptoms of depression. Very few feel tired and disturbed, and too many can lead to negative feelings and deeper deeper depressed state. Take care of your body, reduce motivating activities and foods before bedtime, and use techniques such as meditation, yoga and deep breathing to relax and make sure your bedroom is set up to encourage sleep.

Related Posts