卫报 | 过多和过少的快速眼动睡眠对我们都有害

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Is sleep a ‘magic pill’ for teen wellness in a mental health crisis? Sleep research tells us that good sleep isn’t just about getting enough – the right quality of sleep is key. It has long been known that worrying and stress increase the intensity of REM sleep, when most dreaming occurs, causing it to start earlier on in the night and reducing the deep sleep needed to repair the brain and body. If intense dreaming continues throughout the night, the person wakes up feeling exhausted and lacking in motivation, which researchers – and those who have experienced it – know to be the sleep pattern that characterises depression.

翻译

睡眠是青少年心理健康危机中的“灵丹妙药”吗？睡眠研究告诉我们，良好的睡眠不仅仅是获得足够的睡眠——正确的睡眠质量是关键。人们早就知道，担忧和压力会增加快速眼动睡眠(REM，REM是大多数梦境发生的时候)的强度，导致梦在夜间更早开始，减少了修复大脑和身体所需的深度睡眠。如果剧烈的梦境持续一整夜，人醒来时会感到疲惫和缺乏动力，研究人员和那些有过这种经历的人都知道，这种睡眠模式是抑郁症的特征。

However, if insomnia and nightmares prevent REM sleep from doing the job of reducing stress hormones and calming emotions from the previous day, the brain’s security officer, the amygdala, is left in a heightened state of arousal. Clinical research shows that depriving someone of REM sleep leaves the amygdala 60% more reactive to emotionally charged events. It is unsurprising, therefore, that Denise Pope reports that insomnia in adolescents increases risk-taking behaviour and impulsivity – this would include the impulse to act on suicidal thoughts. Indeed, insomnia is considered by many sleep studies to be the key risk factor that determines whether a person suffering with post-traumatic stress disorder or major depression will experience suicidal thoughts.

翻译

然而，如果失眠和噩梦阻止了快速眼动睡眠减少压力荷尔蒙和平息前一天的情绪，大脑的安全指挥官——杏仁核——就会处于高度兴奋状态。临床研究表明，剥夺人的快速眼动睡眠会使杏仁核对情绪性事件的反应增加60%。因此，丹尼斯·波普报告说，青少年的失眠症会增加冒险行为和冲动——包括有自杀冲动，就不足为奇了。事实上，失眠被许多睡眠研究认为是决定患有创伤后应激障碍或严重抑郁症的人是否会有自杀想法的关键风险因素。

So too much REM sleep is bad for us, as is too little. Public health education should seek not only to emphasise the importance of getting enough sleep, but to explain that the stress from unmet emotional needs can cause depression when we have too much REM sleep, or the impulse to act on suicidal thoughts when we don’t have enough.

翻译

所以过多和过少的快速眼动睡眠都对我们有害。公共卫生教育不仅应该强调充足睡眠的重要性，还应该解释，当我们有过多的快速眼动睡眠时，来自未满足的情感需求的压力会导致抑郁，或者当我们的快速眼动睡眠不足时，会产生自杀念头的冲动。