社交媒体和睡眠不足如何影响我们的情绪 ?

2021-01-27 Jessica MedSci原创

祝君每天睡的好,笑口常开。

图片

图片来源:thebalancesmb

我们大概都经历过以下情形:凌晨一点,还在刷微博、抖音或视频号,沉浸在社交媒体的同时又为自己所看到的内容感到焦虑,最后带着压力的情绪入睡。第二天醒来,感到身心疲惫,压抑和焦虑并存。

 社交媒体是如何影响我们的心理健康呢?一篇发表在Sleep Medicine Reviews 上的一篇综述显示,发现过度使用社交媒体与不良的心理健康、不良的睡眠质量之间存在显著关联,而不良的睡眠质量又与负面的心理健康有关。睡眠质量介导了社交媒体使用与青年心理健康负面结果之间的关系。

  图片Interplay between social media use, sleep quality, and mental health in youth: A systematic review

doi: 10.1016/j.smrv.2020.101414

在这项研究中,研究人员搜索了4个数据库,包括MEDLINE,PsychINFO,EMBASE和Scopus。研究人员在这些数据库中进行系统的文献检索,最终纳入了三十六项横断面研究和六项前瞻性队列研究。研究人员全面评估了活跃的社交媒体使用,睡眠质量与青少年常见的心理健康状况(焦虑,抑郁和心理困扰)之间的关系。

研究结果显示,在横断面研究中,发现过度使用社交媒体与不良的心理健康结果、不良的睡眠质量之间有关,在纵向研究中,频繁使用社交媒体是心理健康不良和睡眠结果不良的风险因素。

 总体而言,社交媒体使用过多与年轻人睡眠质量差和心理健康不良有关。

不过这篇综述只说了使用社交媒体对睡眠质量和心理健康不好,但是没有具体说明社交媒体的使用时间、方式及目的对睡眠质量的影响。

发表在Nature and Science of Sleep 的一项研究显示,白天使用社交媒体不会影响睡眠质量,但是在晚上睡觉之前,使用社交媒体时间越长,睡眠质量越差。

Determinants of Subjective Poor Sleep Quality in Social Media Users Among Freshman College Students

doi: 10.2147/NSS.S243411

在该研究中,研究人员采用横断面设计,让842名学生完成了自填问卷。研究人员使用χ 2检验来检查睡眠差和好的人的特征差异,并参考社交媒体使用模式进行逻辑回归来估计睡眠质量差的风险。

睡眠质量好的参与者和睡眠质量差的参与者在健康和行为指标上的差异

研究结果显示,白天使用社交媒体的时间越长,睡眠质量差的风险越低(OR=0.464);睡前使用社交媒体的时间超过两个小时,睡眠质量差的风险很高(OR=1.685) 。 

值得注意的是,使用社交媒体用于学习目的和使用电脑登录社交媒体的,患有睡眠质量差的风险很低(OR分别为0.699和0.651)。使用电脑登陆社交媒体不会导致睡眠质量差的原因有可能是与电脑相比,手机比较方便,更适合带到床上,在睡前使用。 

估计睡眠质量差风险与社交媒体使用指标之间的关系

所以对于社交媒体,真正影响睡眠质量的是在睡觉前长时间使用,在白天使用不影响睡眠质量。

 睡眠质量与我们的情绪息息相关,一项刊登在Nature Human Behaviour上的研究发现,失眠或会让机体第二天的焦虑水平上升30%,但是深度睡眠可以明显降低焦虑水平。

Author Correction: Overanxious and underslept

DOI:10.1038/s41562-019-0754-8

两种睡眠模式的焦虑水平

研究人员发现,最容易让大脑平静下来的睡眠类型是深度睡眠,也称为非快速眼动(NREM)慢波睡眠,它可以通过重组大脑的连接,在一夜之间减少焦虑。深度睡眠似乎是一种天然的焦虑抑制剂。

深度睡眠与次日焦虑水平之间的关系

 睡眠不足除了会让我们感到焦虑,也会提高患抑郁症的风险。一项发表在J Behav Ther Exp Psychiatry的一项研究显示,每天睡觉少于8小时会提高患抑郁症与焦虑症的风险。

在该研究中,研究人员采集了人们睡眠时间以及负面情绪等信息。志愿者们被要求观看一系列不同类型的图片,以引发情绪反馈,之后研究者们追踪了他们眼球的运动情况。

结果显示,正常睡眠的破坏会导致人们难以从负面信息中走出来。这说明睡眠时间不充足或许是人们产生负面情绪的关键原因。

因此,在晚上睡觉前使用社交媒体大于2个小时,会使我们的睡眠质量变差,而睡眠质量不佳又会让我们产生焦虑、抑郁等不良情绪。所以为了让我们每天都拥有一个好心情,我们应该在睡觉之前的一个小时不要使用社交媒体。

 那除了睡觉前不使用社交媒体,还有其他什么方法提高我们的睡眠质量吗?

1. 早睡早起:建议最佳的睡眠时间为22:00到23:00入睡。

2. 洗热水澡:睡前一个小时,可以洗热水澡或者泡脚。热水澡或泡脚可以让我们身体的中心温度降低,从而让我们产生困意。

3. 轻音乐和瑜伽:睡前听点轻音乐和做简单的瑜伽,可以让我们放松和安静下来,为我们的深度睡眠做准备。

4. 远离手机 :睡前一个半小时不要玩手机,手机的蓝光会使褪黑素分泌减少,而褪黑素可以使我们产生困意。

5. 一副遮光窗帘:我们的眼睛内存在一种特殊细胞,能够感知日光,当受到光照时,褪黑素分泌会减少,从而让我们醒来。所以为了有个好的睡眠,一副遮光窗帘不可少。 

相反,对于必须要早起的人们,在醒来时,可以使用蓝光灯,让褪黑素分泌减少,从而让自己快速的清醒过来。

6. 睡前别喝酒:睡眠包括5个阶段,入睡期、浅睡期、熟睡期、深睡期、快速动眼期。虽然喝酒过后,会产生困意,但是酒精的作用会扰乱整个睡眠状态。最常见的影响包括:睡眠中经常醒来、睡眠质量低、熟睡时间缩短以及较早地醒来。睡前饮酒直接影响睡眠质量。所以,睡前别喝酒。

7. 午休:如果因为工作原因导致晚上睡眠不足,第二天可以在下午2-5点之间,午休30分钟左右。

总之,在现在人人手机不离手的时代,临睡前社交媒体的长时间使用很大程度的影响了我们的睡眠质量,而睡眠质量又与我们的情绪息息相关。我们使用社交媒体的本意是什么呢,是为了让自己开心。可是如果过度沉浸在社交媒体中,剥夺了睡眠时间并且让自己焦虑和不安,那是不是本末倒置呢?

我们每个人的首要任务是爱自己,爱自己的第一步便是远离让自己感到焦虑的因素。从今天起,我们可以从入睡前的一个小时不刷社交媒体开始尝试,然后坚持下去。当我们看到以前自己做不到的事情变得能做到了,又变得很擅长了,再变得是日常了,这个过程将非常愉快。最后,祝君每天睡的好,笑口常开。

 

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    2021-02-07 ms4000002040385151

    影响睡眠

    0

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    2021-02-01 lydiapopo

    #早睡# 早睡,睡前不玩手机,最重要的是白天够累,无论脑力还是体力的累

    0

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    2021-01-29 fengyi818
  4. [GetPortalCommentsPageByObjectIdResponse(id=923550, encodeId=aebe923550cd, content=影响睡眠, beContent=null, objectType=article, channel=null, level=null, likeNumber=86, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=3fb35390062, createdName=ms4000002040385151, createdTime=Sun Feb 07 22:28:26 CST 2021, time=2021-02-07, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=921862, encodeId=27b0921862dd, content=<a href='/topic/show?id=821359495bc' target=_blank style='color:#2F92EE;'>#早睡#</a> 早睡,睡前不玩手机,最重要的是白天够累,无论脑力还是体力的累, beContent=null, objectType=article, channel=null, level=null, likeNumber=95, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=59495, encryptionId=821359495bc, topicName=早睡)], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210201/903d5bbff32d4e2d834b3fc581a44a9b/db9b8c82cffc492686572fd7d5e910f9.jpg, createdBy=87dc5443222, createdName=lydiapopo, createdTime=Mon Feb 01 10:24:04 CST 2021, time=2021-02-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1603460, encodeId=c315160346003, content=<a href='/topic/show?id=657ce391325' target=_blank style='color:#2F92EE;'>#社交#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=30, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=73913, encryptionId=657ce391325, topicName=社交)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=004519034290, createdName=fengyi818, createdTime=Fri Jan 29 01:37:47 CST 2021, time=2021-01-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920331, encodeId=e8b6920331b3, content=相信大家都明白道理,就是做不到, beContent=null, objectType=article, channel=null, level=null, likeNumber=89, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=ddef5453803, createdName=kun, createdTime=Wed Jan 27 16:28:35 CST 2021, time=2021-01-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920325, encodeId=9fbc92032535, content=睡前不玩儿手机,也不想明天规划。影响睡眠。, beContent=null, objectType=article, channel=null, level=null, likeNumber=95, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210315/480e12f811f44bc39b347d2521d56e86/67d0e6d503124ea685205b567af3dffd.jpg, createdBy=f9435296193, createdName=Baodongxu, createdTime=Wed Jan 27 16:17:19 CST 2021, time=2021-01-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920271, encodeId=99c59202e16d, content=有意思,哈哈哈, beContent=null, objectType=article, channel=null, level=null, likeNumber=98, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=969d2873055, createdName=181283b088m, createdTime=Wed Jan 27 12:46:14 CST 2021, time=2021-01-27, status=1, ipAttribution=)]
    2021-01-27 kun

    相信大家都明白道理,就是做不到

    0

  5. [GetPortalCommentsPageByObjectIdResponse(id=923550, encodeId=aebe923550cd, content=影响睡眠, beContent=null, objectType=article, channel=null, level=null, likeNumber=86, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=3fb35390062, createdName=ms4000002040385151, createdTime=Sun Feb 07 22:28:26 CST 2021, time=2021-02-07, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=921862, encodeId=27b0921862dd, content=<a href='/topic/show?id=821359495bc' target=_blank style='color:#2F92EE;'>#早睡#</a> 早睡,睡前不玩手机,最重要的是白天够累,无论脑力还是体力的累, beContent=null, objectType=article, channel=null, level=null, likeNumber=95, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=59495, encryptionId=821359495bc, topicName=早睡)], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210201/903d5bbff32d4e2d834b3fc581a44a9b/db9b8c82cffc492686572fd7d5e910f9.jpg, createdBy=87dc5443222, createdName=lydiapopo, createdTime=Mon Feb 01 10:24:04 CST 2021, time=2021-02-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1603460, encodeId=c315160346003, content=<a href='/topic/show?id=657ce391325' target=_blank style='color:#2F92EE;'>#社交#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=30, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=73913, encryptionId=657ce391325, topicName=社交)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=004519034290, createdName=fengyi818, createdTime=Fri Jan 29 01:37:47 CST 2021, time=2021-01-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920331, encodeId=e8b6920331b3, content=相信大家都明白道理,就是做不到, beContent=null, objectType=article, channel=null, level=null, likeNumber=89, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=ddef5453803, createdName=kun, createdTime=Wed Jan 27 16:28:35 CST 2021, time=2021-01-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920325, encodeId=9fbc92032535, content=睡前不玩儿手机,也不想明天规划。影响睡眠。, beContent=null, objectType=article, channel=null, level=null, likeNumber=95, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210315/480e12f811f44bc39b347d2521d56e86/67d0e6d503124ea685205b567af3dffd.jpg, createdBy=f9435296193, createdName=Baodongxu, createdTime=Wed Jan 27 16:17:19 CST 2021, time=2021-01-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920271, encodeId=99c59202e16d, content=有意思,哈哈哈, beContent=null, objectType=article, channel=null, level=null, likeNumber=98, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=969d2873055, createdName=181283b088m, createdTime=Wed Jan 27 12:46:14 CST 2021, time=2021-01-27, status=1, ipAttribution=)]
    2021-01-27 Baodongxu

    睡前不玩儿手机,也不想明天规划。影响睡眠。

    0

  6. [GetPortalCommentsPageByObjectIdResponse(id=923550, encodeId=aebe923550cd, content=影响睡眠, beContent=null, objectType=article, channel=null, level=null, likeNumber=86, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=3fb35390062, createdName=ms4000002040385151, createdTime=Sun Feb 07 22:28:26 CST 2021, time=2021-02-07, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=921862, encodeId=27b0921862dd, content=<a href='/topic/show?id=821359495bc' target=_blank style='color:#2F92EE;'>#早睡#</a> 早睡,睡前不玩手机,最重要的是白天够累,无论脑力还是体力的累, beContent=null, objectType=article, channel=null, level=null, likeNumber=95, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=59495, encryptionId=821359495bc, topicName=早睡)], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210201/903d5bbff32d4e2d834b3fc581a44a9b/db9b8c82cffc492686572fd7d5e910f9.jpg, createdBy=87dc5443222, createdName=lydiapopo, createdTime=Mon Feb 01 10:24:04 CST 2021, time=2021-02-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1603460, encodeId=c315160346003, content=<a href='/topic/show?id=657ce391325' target=_blank style='color:#2F92EE;'>#社交#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=30, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=73913, encryptionId=657ce391325, topicName=社交)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=004519034290, createdName=fengyi818, createdTime=Fri Jan 29 01:37:47 CST 2021, time=2021-01-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920331, encodeId=e8b6920331b3, content=相信大家都明白道理,就是做不到, beContent=null, objectType=article, channel=null, level=null, likeNumber=89, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=ddef5453803, createdName=kun, createdTime=Wed Jan 27 16:28:35 CST 2021, time=2021-01-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920325, encodeId=9fbc92032535, content=睡前不玩儿手机,也不想明天规划。影响睡眠。, beContent=null, objectType=article, channel=null, level=null, likeNumber=95, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210315/480e12f811f44bc39b347d2521d56e86/67d0e6d503124ea685205b567af3dffd.jpg, createdBy=f9435296193, createdName=Baodongxu, createdTime=Wed Jan 27 16:17:19 CST 2021, time=2021-01-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=920271, encodeId=99c59202e16d, content=有意思,哈哈哈, beContent=null, objectType=article, channel=null, level=null, likeNumber=98, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=969d2873055, createdName=181283b088m, createdTime=Wed Jan 27 12:46:14 CST 2021, time=2021-01-27, status=1, ipAttribution=)]
    2021-01-27 181283b088m

    有意思,哈哈哈

    0