Como dormir pode ajudar a combater a depressão?
Dormir mal atrapalha toda a nossa rotina durante o dia. A sensação de cansaço, lentidão e irritabilidade acabam dominando nossos sentidos e perdemos a concentração e a possibilidade de vivermos mais um dia com leveza e tranquilidade.
Mas, além disso, o que revelou um estudo, publicado no JAMA Psychiatry, é que cerca de 75% dos pacientes com depressão informaram ter dificuldades para dormir ou insônia.
Nossa série #SetembroAmarelo💛 tem reforçado que a depressão é uma doença psiquiátrica que afeta diretamente o emocional das pessoas e traz como sintomas, a tristeza, o pessimismo, baixa auto-estima e alterações de humor subtraindo do indivíduo o prazer em atividades que antes faziam bem.
“Distúrbios do sono são comuns nos dias de hoje, muitas vezes, são reflexo de um descanso de má qualidade. No geral, podem ser relacionados aos hábitos errados na hora de dormir, como preocupação e ansiedade ao deitar, ficar em uma postura errada ou com travesseiro inadequado, se alimentar em horários irregulares e a falta de uma rotina para o repouso”, comenta a consultora do sono da Duoflex, Renata Federighi.
Dormir tem um papel importante no corpo humano, as horas de repouso servem para regular hormônios no organismo, como os níveis de cortisol, responsável por controlar o estresse, reduzir inflamações, auxiliar o sistema imunológico, além de ajustar os níveis de açúcar no sangue. Esse desequilíbrio hormonal pode causar algumas doenças, entre elas a depressão e ansiedade.
“Uma boa noite de sono é essencial para a saúde e bem-estar das pessoas. Algumas dicas na hora de dormir podem ajudar a melhorar a qualidade de vida”, destaca Federighi que ainda nos deu algumas dicas para ter um bom sono.
DICAS PARA AJUDAR A QUEBRAR O CICLO SONO E DEPRESSÃO
Estabeleça uma rotina relaxante para repousar, tome um banho quente e leia um livro. Evite o consumo de cafeína, álcool e o uso de smartphone, pelo menos 30 minutos antes de deitar. Faça do quarto um ambiente para descanso, sem luzes fortes e barulhos.
Fazer atividades físicas, afinal, não dá para desconectar a saúde da mente com a do corpo. Exercícios liberam hormônios ligados ao bem-estar e antidepressivo, como a serotonina e a dopamina. Ande de bicicleta, faça caminhadas, dance ou praticar ioga! Além de liberar endorfina, vão melhorar a qualidade do seu sono.
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