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[title] => Koliko ste noćas spavali? Donosimo tablicu vezanu uz godine koliko biste trebali! Loš san ruši mentalno zdravlje
[alias] => koliko-ste-nocas-spavali-donosimo-tablicu-vezanu-uz-godine-koliko-biste-trebali-los-san-rusi-mentalno-zdravlje
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Depresija je bolest koju karakteriziraju poremećaji raspoloženja kao što su dugotrajna tuga, nesposobnost uživanja u ranije ugodnim stvarima ili aktivnostima i duševna bol. Ona utječe na obavljanje najjednostavnijih svakodnevnih zadataka, ponekad s razornim posljedicama za odnose s obitelji i prijateljima, pa čak i posao, piše HZJZ.
Postoje brojne stvari koje pridonose simptomima depresije, no često stručnjaci previde fizičke čimbenike i fokusiraju se na emocionalne, bez razmatranja kako način života može pridonijeti problemu. Primjerice, loš san itekako može pridonijeti razvoju depresije.
Kako su povezani san i mentalno zdravlje?
Nacionalna zaklada za spavanje svake godine objavljuje anketu, a ove godine fokus je bio na mentalnom zdravlju i njegovoj povezanosti sa snom. Kako bi istražili vezu između to dvoje, istraživači su ispitali nešto više od 1000 odraslih Amerikanaca. Pitanja u anketi su se doticala trajanja sna, kvalitete, simptoma depresije itd. Otkriveno je da više od 90 posto sudionika koji su se pridržavali dobre higijene spavanja, nije imalo simptome depresije.
Međutim, isto se ne može reći za one koji ne spavaju kvalitetno. Prema ovoj anketi, 65 posto odraslih osoba koje nisu bile zadovoljne svojim snom, imale su više simptoma depresije. Nadalje, osobe koje su prijavile poteškoće sa spavanjem, kao što je nesanica ili često buđenja, također su imali više razine simptoma depresije od onih bez poteškoća sa spavanjem.
- Rekao bih da nikada nije bilo važnije razmišljati o snažnoj povezanosti našeg sna i mentalnog zdravlje - rekao je Joseph Dzierzewski, potpredsjednik za istraživanje i znanstvena pitanja pri Nacionalnoj zakladi za spavanje.
On ističe da dobra higijena spavanje može utjecati na više od samog sna.
Kako iskoristiti ove informacije?
Bez obzira na to imate li simptome depresije ili loše spavate u posljednje vrijeme, ovo istraživanje je snažan argument za poboljšanje kvalitete spavanja radi vašeg mentalnog zdravlja.
Kako izgleda dobra higijena spavanja? Ona počinje odlaskom u krevet i buđenjem u isto vrijeme svaki dan te osiguravanjem da spavate dovoljno kako biste se osjećali odmorno. Isto tako, ujutro kad se probudite, osigurajte si prirodno svjetlo kako biste stimulirali cirkadijalni ritam. Nadalje, počnite prigušivati svjetla te izbjegavajte plavo svjetlo (televizor, mobitel, ekrani...) kada se navečer opuštate.
Povrh toga, trebali biste se kloniti stvari poput kofeina i alkohola u kasnim poslijepodnevnim satima, velikih obroka prije spavanja, pa čak i rigoroznih vježbi navečer, jer sve to može utjecati na to koliko ćete lako zaspati te kako ćete spavati.
Koliko nam treba sna?
Bez obzira na individualne potrebe, znanost je otkrila koliko kojoj dobnoj skupini treba sna:
Starije osobe (iznad 65 godina) 7 do 8 sati
Odrasli (26-64 godine) 7 do 9 sati
Mlađi odrasli (18-25 godina) 7 do 9 sati
Tinejdžeri (14-17 godina) 8 do 10 sati
Djeca škole dobi (6-13 godina) 9 do 11 sati
Predškolci (3-5 godina) 10 do 13 sati
Mala djeca (1-2 godine) 11 do 14 sati
Bebe (4-11 mjeseci) 12 do 15 sati
Novorođenčad (0-3 mjeseca) 14 do 17 sati
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Depresija je bolest koju karakteriziraju poremećaji raspoloženja kao što su dugotrajna tuga, nesposobnost uživanja u ranije ugodnim stvarima ili aktivnostima i duševna bol. Ona utječe na obavljanje najjednostavnijih svakodnevnih zadataka, ponekad s razornim posljedicama za odnose s obitelji i prijateljima, pa čak i posao, piše HZJZ.
Postoje brojne stvari koje pridonose simptomima depresije, no često stručnjaci previde fizičke čimbenike i fokusiraju se na emocionalne, bez razmatranja kako način života može pridonijeti problemu. Primjerice, loš san itekako može pridonijeti razvoju depresije.
Kako su povezani san i mentalno zdravlje?
Nacionalna zaklada za spavanje svake godine objavljuje anketu, a ove godine fokus je bio na mentalnom zdravlju i njegovoj povezanosti sa snom. Kako bi istražili vezu između to dvoje, istraživači su ispitali nešto više od 1000 odraslih Amerikanaca. Pitanja u anketi su se doticala trajanja sna, kvalitete, simptoma depresije itd. Otkriveno je da više od 90 posto sudionika koji su se pridržavali dobre higijene spavanja, nije imalo simptome depresije.
Međutim, isto se ne može reći za one koji ne spavaju kvalitetno. Prema ovoj anketi, 65 posto odraslih osoba koje nisu bile zadovoljne svojim snom, imale su više simptoma depresije. Nadalje, osobe koje su prijavile poteškoće sa spavanjem, kao što je nesanica ili često buđenja, također su imali više razine simptoma depresije od onih bez poteškoća sa spavanjem.
- Rekao bih da nikada nije bilo važnije razmišljati o snažnoj povezanosti našeg sna i mentalnog zdravlje - rekao je Joseph Dzierzewski, potpredsjednik za istraživanje i znanstvena pitanja pri Nacionalnoj zakladi za spavanje.
On ističe da dobra higijena spavanje može utjecati na više od samog sna.
Kako iskoristiti ove informacije?
Bez obzira na to imate li simptome depresije ili loše spavate u posljednje vrijeme, ovo istraživanje je snažan argument za poboljšanje kvalitete spavanja radi vašeg mentalnog zdravlja.
Kako izgleda dobra higijena spavanja? Ona počinje odlaskom u krevet i buđenjem u isto vrijeme svaki dan te osiguravanjem da spavate dovoljno kako biste se osjećali odmorno. Isto tako, ujutro kad se probudite, osigurajte si prirodno svjetlo kako biste stimulirali cirkadijalni ritam. Nadalje, počnite prigušivati svjetla te izbjegavajte plavo svjetlo (televizor, mobitel, ekrani...) kada se navečer opuštate.
Povrh toga, trebali biste se kloniti stvari poput kofeina i alkohola u kasnim poslijepodnevnim satima, velikih obroka prije spavanja, pa čak i rigoroznih vježbi navečer, jer sve to može utjecati na to koliko ćete lako zaspati te kako ćete spavati.
Koliko nam treba sna?
Bez obzira na individualne potrebe, znanost je otkrila koliko kojoj dobnoj skupini treba sna:
Starije osobe (iznad 65 godina) 7 do 8 sati
Odrasli (26-64 godine) 7 do 9 sati
Mlađi odrasli (18-25 godina) 7 do 9 sati
Tinejdžeri (14-17 godina) 8 do 10 sati
Djeca škole dobi (6-13 godina) 9 do 11 sati
Predškolci (3-5 godina) 10 do 13 sati
Mala djeca (1-2 godine) 11 do 14 sati
Bebe (4-11 mjeseci) 12 do 15 sati
Novorođenčad (0-3 mjeseca) 14 do 17 sati
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11. svibanj 2024 14:53
