{"id":2909,"date":"2021-06-30T11:49:37","date_gmt":"2021-06-30T10:49:37","guid":{"rendered":"https:\/\/schizophrenia.life\/public\/?page_id=2909"},"modified":"2026-01-07T10:10:01","modified_gmt":"2026-01-07T09:10:01","slug":"sleep-yourself-healthy-the-importance-of-sleep-for-mental-health","status":"publish","type":"page","link":"https:\/\/schizophrenialife.ro\/public\/sleep-yourself-healthy-the-importance-of-sleep-for-mental-health\/","title":{"rendered":"Dormi pentru a fi s\u0103n\u0103tos: importan\u021ba somnului pentru s\u0103n\u0103tatea mental\u0103"},"content":{"rendered":"\n<div class=\"wp-block-rea-inpage-nav-rea-inpage-nav-block rea-inpage-nav-block front has-margin\"><div class=\"rea-inpage-nav-block__image\" style=\"background-image: url(https:\/\/schizophrenia.life\/public\/wp-content\/uploads\/2019\/03\/wooden.png)\"><img decoding=\"async\" class=\"inpage-nav-background\" alt=\"\" src=\"https:\/\/schizophrenia.life\/public\/wp-content\/uploads\/2019\/03\/wooden.png\"><\/div><div class=\"rea-inpage-nav-block__content\"><div class=\"rea-inpage-nav-block__content--wrapper\"><div class=\"text-wrapper\"><h2 class=\"inpage-nav-title\"><strong>Dormi pentru a fi s\u0103n\u0103tos: importan\u021ba somnului pentru s\u0103n\u0103tatea mental\u0103<\/strong><\/h2><ul class=\"inpage-nav-list\"><\/ul><\/div><div class=\"section-nav\"><h4 class=\"section-nav--title\">\u00cen aceast\u0103 sec\u021biune<\/h4><div class=\"section-nav--nav-items js-inpage-nav-items\"><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-illustration-rea-illustration-block rea-illustration-block front\"><img class=\"illustration-bg\" alt=\"\"><div class=\"rea-illustration-block__content\"><div class=\"rea-illustration-block__image image-wrapper\"><a href=\"\" rel=\"noopener noreferrer\" target=\"_blank\" class=\"is-blocked\"><img decoding=\"async\" class=\"illustration left\" alt=\"\" src=\"https:\/\/schizophrenia.life\/public\/wp-content\/uploads\/2021\/06\/sleep-yourself-healthy.jpg\" style=\"max-width: 72%\"><img decoding=\"async\" class=\"rea-mobile illustration-mobile\" alt=\"\" src=\"https:\/\/schizophrenia.life\/public\/wp-content\/uploads\/2021\/06\/sleep-yourself-healthy.jpg\"><\/a><\/div><p class=\"rea-site__caption caption-text align-left\"><\/p><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-paragraph-rea-paragraph-block rea-paragraph-block front\"><div class=\"rea-paragraph-block__content\"><p class=\"content-text\"><strong>Dormi pentru a fi s\u0103n\u0103tos: importan\u021ba somnului pentru s\u0103n\u0103tatea mental\u0103<\/strong>.<sup>1<\/sup> Pentru func\u021bionarea s\u0103n\u0103toas\u0103 a creierului \u0219i s\u0103n\u0103tatea mental\u0103, aceste produse reziduale trebuie eliminate.<sup>1<\/sup> Aceast\u0103 eliminare are loc mult mai rapid \u00een timpul somnului, ceea ce face ca somnul s\u0103 fie esen\u021bial pentru func\u021bionarea s\u0103n\u0103toas\u0103 a creierului.<sup>1<\/sup><br><br><\/p><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-separator-rea-separator-block rea-separator-block front\"><div class=\"rea-separator-block__content\"><hr class=\"rea-separator-block__separator\"><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-title-rea-title-block rea-title-block front\"><div class=\"rea-title-block__content\"><h3 id=\"strongcum-afecteaz-lipsa-somnului-sntatea-noastr-mentalstrong\" class=\"content-title \"><strong>Cum afecteaz\u0103 lipsa somnului s\u0103n\u0103tatea noastr\u0103 mental\u0103?<\/strong><\/h3><h4 class=\"content-subtitle rea-hidden\"><\/h4><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-paragraph-rea-paragraph-block rea-paragraph-block front\"><div class=\"rea-paragraph-block__content\"><p class=\"content-text\"><strong><strong>Emo\u021biile<\/strong><\/strong><br>Probabil ai auzit expresia \u201ecineva s-a trezit cu fa\u021ba la cear\u0219af\u201d atunci c\u00e2nd se refer\u0103 la cineva care este \u00eentr-o stare proast\u0103. Aceast\u0103 expresie ilustreaz\u0103 bine cum lipsa unui somn de calitate afecteaz\u0103 bun\u0103starea noastr\u0103 emo\u021bional\u0103, lucru pe care majoritatea oamenilor l-au experimentat. <strong>Rela\u021bia dintre somn \u0219i emo\u021bii a fost confirmat\u0103 de cercet\u0103ri, care arat\u0103 c\u0103 lipsa somnului duce la o cre\u0219tere a emo\u021biilor nepl\u0103cute, iar persoanele simt mai des \u0219i mai intens emo\u021bii negative (cum ar fi furia \u0219i frica) dec\u00e2t emo\u021bii pozitive (cum ar fi fericirea), atunci c\u00e2nd nu dorm suficient<\/strong><sup>2<\/sup><br>\u00a0<br>Nu doar c\u0103 lipsa somnului duce la emo\u021bii negative, dar afecteaz\u0103 \u0219i formarea memoriei emo\u021bionale \u00een mod negativ, ceea ce \u00eenseamn\u0103 c\u0103 amintirile negative sunt mai bine p\u0103strate dec\u00e2t cele pozitive, duc\u00e2nd la sentimente negative suplimentare.<sup>3<\/sup><br>\u00a0<br>Exist\u0103, de asemenea, dovezi care<strong> <\/strong>arat\u0103 c\u0103 lipsa somnului ne afecteaz\u0103 controlul emo\u021biilor. Atunci c\u00e2nd nu dormim suficient, creierul poate interpreta situa\u021bii neutre ca fiind negative, ceea ce ne face s\u0103 reac\u021bion\u0103m emo\u021bional \u00eentr-un mod gre\u0219it.<sup>4<\/sup><br>\u00a0<br><strong>Cogni\u021bie<\/strong><br><strong>Privarea de somn pentru o perioad\u0103 \u00eendelungat\u0103<\/strong> are efecte d\u0103un\u0103toare pronun\u021bate asupra anumitor aspecte ale cogni\u021biei<sup>3<\/sup> cu care majoritatea oamenilor sunt familiariza\u021bi. Efectele priv\u0103rii de somn sunt comparabile cu cele ale intoxica\u021biei cu alcool (concentra\u021bie de alcool \u00een s\u00e2nge de 0,05%), unde viteza de reac\u021bie \u00eencetine\u0219te, acurate\u021bea scade \u0219i performan\u021ba \u00een sarcinile care necesit\u0103 aten\u021bie divizat\u0103 se deterioreaz\u0103.<sup>5<\/sup> Astfel de deficien\u021be \u00eencep s\u0103 apar\u0103 la doar 17-18 ore dup\u0103 trezire.<sup>5<\/sup><br>\u00a0<br>Studiile suplimentare au ar\u0103tat c\u0103 lipsa somnului afecteaz\u0103 \u00een mod semnificativ aten\u021bia, \u00eencetinind timpul de reac\u021bie \u0219i afect\u00e2nd vigilen\u021ba.<sup>3<\/sup> Privarea de somn are, de asemenea, un impact negativ asupra memoriei, at\u00e2t \u00een timpul (formarea memoriei), c\u00e2t \u0219i dup\u0103 (consolidarea memoriei) \u00eenv\u0103\u021bare.<sup>3<\/sup><br>\u00a0<br><strong><strong>Anxietate \u0219i depresie<\/strong><\/strong><br>Experimentarea emo\u021biilor negative marcate ca urmare a lipsei de somn poate duce la probleme de s\u0103n\u0103tate mental\u0103.<sup>6<\/sup> De exemplu, privarea de somn a fost asociat\u0103 pozitiv cu simptomele de anxietate \u0219i stresul la persoanele s\u0103n\u0103toase.<sup>7<\/sup> Chiar \u0219i dup\u0103 o singur\u0103 noapte de privare de somn, nivelurile de anxietate \u0219i stres au crescut, \u00een timp ce cei care au dormit normal au raportat o sc\u0103dere a stresului \u0219i anxiet\u0103\u021bii.<sup>7<\/sup> Pe termen lung, lipsa somnului poate contribui la dezvoltarea tulbur\u0103rii de anxietate generalizat\u0103.<sup>7<\/sup><br>\u00a0<br><strong>Pe l\u00e2ng\u0103 anxietate, leg\u0103tura dintre depresie \u0219i problemele de somn este bine cunoscut\u0103: <\/strong>studiile au ar\u0103tat c\u0103 persoanele cu insomnie au un risc de peste dou\u0103 ori mai mare de a dezvolta depresie dec\u00e2t cele care nu sufer\u0103 de insomnie.<sup>6<\/sup> Cu toate acestea, \u00een cazul priv\u0103rii de somn pe termen scurt, cercet\u0103rile sugereaz\u0103 c\u0103 aceasta ar putea fi util\u0103 pentru cei care sufer\u0103 de depresie.<sup>8<\/sup> Studiile au descoperit c\u0103 privarea acut\u0103 de somn, sau chiar par\u021bial\u0103 (a doua jum\u0103tate a nop\u021bii) pentru o singur\u0103 noapte, avea poten\u021bialul de a \u00eembun\u0103t\u0103\u021bi starea de spirit pentru ziua urm\u0103toare la aproximativ 60% dintre persoanele depresive.<sup>8<\/sup> Cu toate acestea, majoritatea persoanelor au recidivat \u00een starea de spirit dup\u0103 urm\u0103toarea noapte de somn.<sup>8<\/sup> Pentru a men\u021bine efectele pozitive ale priv\u0103rii de somn pe termen scurt, s-a constatat c\u0103 ad\u0103ugarea terapiei cu lumin\u0103 sau a medicamentelor la privarea de somn a fost eficient\u0103 \u00een prevenirea recidivei.<sup>8<\/sup> A\u0219adar, de\u0219i privarea de somn pe termen scurt promite \u00eembun\u0103t\u0103\u021birea simptomelor depresive, dovezile nu sunt \u00eenc\u0103 clare.<br>\u00a0<br><strong><strong>Psihoz\u0103<\/strong><\/strong><br>Chiar \u0219i la persoanele s\u0103n\u0103toase, s-a constatat c\u0103 insomnia este asociat\u0103 cu dezvoltarea experien\u021belor halucinatorii.<sup>9<\/sup> Cei care sufer\u0103 de insomnie u\u0219oar\u0103 au avut un risc de dou\u0103-trei ori mai mare de a experimenta halucina\u021bii, \u00een timp ce cei care sufer\u0103 de insomnie cronic\u0103 au avut un risc de patru ori mai mare de a dezvolta experien\u021be halucinatorii dup\u0103 18 luni, leg\u00e2nd insomnia direct de halucina\u021bii.<sup>9<\/sup><br>\u00a0<br>Prin urmare, un somn bun este esen\u021bial!<br><br><\/p><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-separator-rea-separator-block rea-separator-block front\"><div class=\"rea-separator-block__content\"><hr class=\"rea-separator-block__separator\"><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-title-rea-title-block rea-title-block front\"><div class=\"rea-title-block__content\"><h3 id=\"strongsugestii-pentru-obiceiuri-sntoase-de-somnsup10supstrong\" class=\"content-title \"><strong>Sugestii pentru obiceiuri s\u0103n\u0103toase de somn:<sup>10<\/sup><\/strong><\/h3><h4 class=\"content-subtitle rea-hidden\"><\/h4><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-list-rea-list-block rea-list-block front\"><div class=\"rea-list-block__wrapper\"><div class=\"list-unordered list\"><p>\u00cencearc\u0103 s\u0103 mergi la culcare la aceea\u0219i or\u0103 \u00een fiecare noapte.<\/p><p>Dormi cel pu\u021bin 7-8 ore \u00een fiecare noapte.<\/p><p>Dormi \u00eentr-un loc r\u0103coros, lini\u0219tit \u0219i \u00eentunecat.<\/p><p>Evit\u0103 lumina puternic\u0103, albastr\u0103 de la dispozitivele electronice \u00eenainte de culcare \u0219i chiar evit\u0103 s\u0103 le \u021bii \u00een dormitor.<\/p><p>Evit\u0103 stimulentele, cum ar fi cafeaua sau b\u0103uturile energizante, \u0219i alcoolul t\u00e2rziu \u00een zi.<\/p><p>Evit\u0103 mesele mari \u00eenainte de culcare, opteaz\u0103 \u00een schimb pentru gust\u0103ri mai u\u0219oare.<\/p><p>Exerci\u021biile fizice \u00een timpul zilei te pot ajuta s\u0103 adormi mai repede.<\/p><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-rea-references-rea-references-block rea-references-block front\"><div class=\"rea-references-block__references\"><p class=\"references-title\">Referin\u021be:<\/p><ol class=\"references-list\"><li>Xie, L. <em>et al.<\/em> Sleep drives metabolite clearance from the adult brain. <em>Science (80-. ).<\/em> <strong>342<\/strong>, 373\u2013377 (2013).<\/li><li>Paterson, J. L. <em>et al.<\/em> Changes in structural aspects of mood during 39-66h of sleep loss using matched controls. <em>Appl. Ergon.<\/em> 42, 196\u2013201 (2011).<\/li><li>Anderson, K. N. &amp; Bradley, A. J. Sleep disturbance in mental health problemsand neurodegenerative disease. <em>Nat. Sci. Sleep<\/em> 5, 61\u201375 (2013).<\/li><li>Simon, E. Ben <em>et al.<\/em> Losing neutrality: The neural basis of impaired emotional control without sleep. <em>J. Neurosci.<\/em> 35, 13194\u201313205 (2015).<\/li><li>Williamson, A. M. &amp; Feyer, A. M. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. <em>Occup. Environ. Med.<\/em> 57, 649\u2013655 (2000).<\/li><li>Li, L., Wu, C., Gan, Y., Qu, X. &amp; Lu, Z. Insomnia and the risk of depression: A meta-analysis of prospective cohort studies. <em>BMC Psychiatry<\/em> 16, (2016).<\/li><li>Babson, K. A., Trainor, C. D., Feldner, M. T. &amp; Blumenthal, H. A test of the effects of acute sleep deprivation on general and specific self-reported anxiety and depressive symptoms: An experimental extension. <em>J. Behav. Ther. Exp. Psychiatry<\/em> 41, 297\u2013303 (2010).<\/li><li>Voderholzer, U. Sleep deprivation and antidepressant treatment. <em>Dialogues Clin. Neurosci.<\/em> <strong>5<\/strong>, 366\u2013369 (2003).<\/li><li>Sheaves, B. <em>et al.<\/em> Insomnia and hallucinations in the general population: Findings from the 2000 and 2007 British Psychiatric Morbidity Surveys. <em>Psychiatry Res.<\/em> 241, 141\u2013146 (2016).<\/li><li>American Academy of Sleep Medicine. Healthy Sleep Habits. <a href=\"http:\/\/sleepeducation.org\/essentials-in-sleep\/healthy-sleep-habits\" rel=\"nofollow noopener\" target=\"_blank\">http:\/\/sleepeducation.org\/essentials-in-sleep\/healthy-sleep-habits<\/a> (2017).<\/li><\/ol><\/div><\/div>\n\n\n\n\n<div class=\"wp-block-rea-title-rea-title-block rea-title-block front rea-share-block\" style=\"margin-bottom:30px;text-align:center;\">\n\t\t<div class=\"\">\n\t\t\t<span style=\"display:block;margin-bottom:10px;font-size:20px;\">Share<\/span>\n\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/pages\/2909\" class=\"facebook-share\" target=\"_blank\"><\/a>\n\t\t\t<a href=\"https:\/\/www.linkedin.com\/shareArticle?mini=true&#038;url=https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/pages\/2909\" class=\"linkedin-share\" target=\"_blank\"><\/a>\n\t\t<\/div>\n\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Share<\/p>\n","protected":false},"author":1,"featured_media":2910,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-fullwidth.php","meta":{"rea_page_title_signed_in_meta_block_field":"Dormi pentru a fi s\u0103n\u0103tos","rea_page_title_signed_out_meta_block_field":"Dormi pentru a fi s\u0103n\u0103tos","rea_page_description_signed_in_meta_block_field":"Dormi pentru a fi s\u0103n\u0103tos: importan\u021ba somnului pentru s\u0103n\u0103tatea mental\u0103. Pentru func\u021bionarea s\u0103n\u0103toas\u0103 a creierului \u0219i s\u0103n\u0103tatea mental\u0103, aceste produse reziduale trebuie eliminate.1 Aceast\u0103 eliminare are loc mult mai rapid \u00een timpul somnului, ceea ce face ca somnul s\u0103 fie esen\u021bial pentru func\u021bionarea s\u0103n\u0103toas\u0103 a creierului.","rea_page_description_signed_out_meta_block_field":"Dormi pentru a fi s\u0103n\u0103tos: importan\u021ba somnului pentru s\u0103n\u0103tatea mental\u0103. Pentru func\u021bionarea s\u0103n\u0103toas\u0103 a creierului \u0219i s\u0103n\u0103tatea mental\u0103, aceste produse reziduale trebuie eliminate.1 Aceast\u0103 eliminare are loc mult mai rapid \u00een timpul somnului, ceea ce face ca somnul s\u0103 fie esen\u021bial pentru func\u021bionarea s\u0103n\u0103toas\u0103 a creierului.","rea_page_footer_id_meta_block_field":"","rea_page_footer_date_meta_block_field":"","rank_math_lock_modified_date":false,"footnotes":""},"class_list":["post-2909","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/pages\/2909","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/comments?post=2909"}],"version-history":[{"count":5,"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/pages\/2909\/revisions"}],"predecessor-version":[{"id":9606,"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/pages\/2909\/revisions\/9606"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/media\/2910"}],"wp:attachment":[{"href":"https:\/\/schizophrenialife.ro\/public\/wp-json\/wp\/v2\/media?parent=2909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}