睡眠與情緒是雙向影響
睡眠與情緒的關聯早已被廣泛證實。睡眠不足會對情緒產生顯著的負面影響，任何和睡眠不足、情緒暴躁的伴侶爭吵過的人都能體會；而反過來，情緒問題也長期以來被認為會干擾睡眠。研究顯示，睡眠週期的時間點同樣與情緒障礙的風險相關，熬夜的人往往比早睡的人更容易出現憂鬱症狀。
晚睡族憂鬱比例高
晚睡的人，比起早睡族群，更容易感到情緒低落，而這背後有複雜的作息問題在作祟。英國薩里大學針對 500 位大學生的研究發現，晚睡族群通常睡眠品質比較差，喝酒的頻率更高，而且日常生活裡也比較少有「專注當下」的正念習慣。這些看似小小的生活方式，卻和憂鬱情緒緊緊相連，可能正是讓晚睡者心理健康風險升高的關鍵。進一步的分析也指出，睡眠品質、飲酒量和正念程度，是連接「晚睡習慣」與「憂鬱症狀」之間的橋樑。換句話說，這些生活習慣，解釋了為什麼夜貓子更容易陷入憂鬱。
從改善失眠開始，守住心理健康
研究指出，成年人若有失眠問題，接受 失眠認知行為治療（CBT-I） 後，未來一年內再度出現重度憂鬱的風險，能減少大約一半。換句話說，先把睡眠調好，憂鬱的可能性就會大幅下降。
那麼，什麼是 CBT-I？它其實不是吃藥，而是一套幫助你重新「訓練大腦」的療法。內容通常包含幾個重點：
-
調整睡眠習慣：例如固定上床與起床時間，避免長時間賴床。
-
行為策略：只在有睡意時才上床，把「床」和「睡覺」重新連結。
-
放鬆技巧：透過呼吸、肌肉放鬆，讓身體進入休息狀態。
-
認知調整：處理「越想睡越睡不著」這類焦慮性想法。
很多心理治療師在面對情緒困擾時，第一步並不是先談心，而是先協助患者建立更好的睡眠規律。因為當人能好好睡覺時，情緒的地基就會穩固許多。
今天就能做：改善情緒的小步驟
- 每天固定時間起床：就算是假日，也盡量不要差超過半小時。每天同一時間醒來，等於在「校正」你的生理時鐘。想像你的大腦像一個鬧鐘，每天都被調整在正確的時間，自然就更好入睡。
- 睡前 1 小時調暗燈光、收手機：可以把房間燈調成溫暖的黃色光，換成聽音樂或翻紙本書，讓大腦知道「夜間模式」啟動了。
- 起床後曬 10–20 分鐘陽光：早晨曬太陽會告訴身體「白天開始了」，同時抑制褪黑激素，啟動清醒模式。試著走到陽台、散步去買早餐，讓自然光把你喚醒，比咖啡更持久。
睡眠和情緒就像連動的齒輪，一個卡住，另一個也容易失衡。想守住心理健康，先從最基本的「好好睡覺」開始。調整一點點作息，養成規律的睡眠節奏，你會發現心情和身體都更穩定。
-
Sleep and Mood: A Two-Way Connection
The link between sleep and mood has long been well established. Lack of sleep can significantly harm our emotions—anyone who has argued with a cranky, sleep-deprived partner knows this firsthand. Conversely, emotional problems have long been known to disrupt sleep. Research also shows that the timing of sleep cycles is tied to mood disorder risks: people who stay up late are more likely to experience depression than those who go to bed early.
Night Owls and Higher Depression Rates
Late sleepers, compared to early risers, are more prone to feeling low, and the reasons go beyond just “not getting enough sleep.” A study from the University of Surrey, surveying 500 college students, found that night owls tend to have poorer sleep quality, drink alcohol more frequently, and practice less mindfulness in daily life. These lifestyle habits are closely tied to depressive symptoms and may be key factors behind the higher risk of poor mental health among late sleepers. Further analysis revealed that sleep quality, alcohol consumption, and mindfulness act as “bridges” between late bedtimes and depressive symptoms—essentially explaining why night owls are more vulnerable to depression.
Start by Treating Insomnia to Protect Mental Health
Research shows that adults with insomnia who received Cognitive Behavioral Therapy for Insomnia (CBT-I) had their risk of developing major depression within the following year cut nearly in half. In other words, improving sleep first dramatically lowers the likelihood of depression.
So what is CBT-I? It’s not medication, but a structured program that helps “retrain the brain.” The approach usually includes:
-
Adjusting sleep habits: Keeping consistent bed and wake times, and avoiding long hours in bed awake.
-
Behavioral strategies: Only going to bed when sleepy, to rebuild the association between bed and sleep.
-
Relaxation techniques: Breathing exercises or muscle relaxation to prepare the body for rest.
-
Cognitive restructuring: Addressing anxious thoughts like “the harder I try to sleep, the less I can.”
Many therapists tackling emotional struggles start not with talking, but with sleep regulation—because once sleep improves, the foundation for stable emotions becomes stronger.
Small Steps You Can Try Today
-
Wake up at the same time every day: Even on weekends, try not to shift more than 30 minutes. This helps reset your body clock so your brain naturally knows when it’s time to sleep.
-
Dim lights and put away screens an hour before bed: Switch to warm light, listen to music, or read a book to signal to your brain that it’s nighttime.
-
Get 10–20 minutes of sunlight after waking: Morning light suppresses melatonin and activates your daytime alertness. A short walk or just standing on your balcony is enough to wake your system more effectively than coffee.
Sleep and mood are like interlocking gears: when one gets stuck, the other wobbles too. To safeguard mental health, start with the basics—getting good sleep. Even small shifts in routine and building consistent sleep patterns can leave you feeling more balanced, both emotionally and physically.
