睡眠让你的大脑更聪明
睡眠 is one of life’s enduring mysteries. But as anybody who has tossed 和 turned all night may underst和, getting enough shuteye is crucial for good health. Did you know that it’s especially important for brain health?
睡眠和大脑
睡眠 is absolutely instrumental in cognitive function, mental acuity 和 the ability to concentrate 和 learn new things.
During sleep, your brain deals with information received during the day. It consolidates memories 和 clears plaque-forming amyloids 和 tau proteins associated with Alzheimer’s disease.
There’s a cleanup process that happens in brains when we sleep. 有睡觉的压力, 当你这样做的时候, that pressure gets dissipated 和 that’s how you feel fresh in the morning.
快速眼动睡眠, 或者是睡眠的做梦阶段, 已经被证明可以促进学习, 记忆和情绪健康.
睡眠 disruptions affect your levels of neurotransmitters 和 stress hormones, which may make it more difficult to think 和 regulate your emotions.
If you have long sleep but it’s fragmented, you’re interrupting the sleep cycle.
睡眠会影响心理健康
睡眠 problems may increase the risk of developing certain mental illnesses, 比如抑郁和焦虑. And addressing sleep issues can help improve mental health conditions.
睡眠 impacts your health 和 all bodily systems. There is genetics 和 there is environment. 睡眠 is part of the environment that allows your genetic makeup to shine.
失眠, 或者无法入睡, is even more harmful to brain health 和 is being studied more closely as an underlying condition contributing to a wide range of health conditions.
采取行动来改善你的睡眠
Try the following steps to get better sleep.
- 养成良好的睡眠卫生习惯. Make your bedroom or sleeping space as comfortable, quiet 和 dark as possible.
- 驱散强光 from lamps, TVs, cell phones 和 other electronic devices. Bright light will suppress the release of melatonin, a hormone that gets your body to fall asleep. 关掉电视, so your melatonin can rise naturally 和 you can have a good night’s sleep without any help.
- 不要吃兴奋剂. Although young people may be able to h和le a cup of coffee in the afternoon, 随着年龄的增长，这种情况可能会改变. Make sure the effects of caffeine have worn off before you go to bed.
- Avoid consuming alcohol too close to bedtime. 酒精是镇静剂, but once it’s metabolized by your body, it creates arousal 和 you may have more broken sleep.
- 睡前不要吃得太多. While a light snack may be OK, a large meal may trigger acid reflux. Your body processing the nutrients may also disturb sleep.
- 不要过度依赖助眠剂，这可能会上瘾. Even melatonin supplements shouldn’t be used regularly. They may help you for a short period, but you need to make sure you’re able to wean off of them. 我们的目标是自然睡眠.
You should prioritize sleep the same way you do other healthy activities such as exercise 和 diet.
It’s important for people to be active on most days of the week, 不要把这些都塞到周末, 睡眠也是一样. Having adequate sleep every night is really helpful to heart 和 brain health.
