Can't
Sleep?
One of the worst things about being depressed is what happens
to your sleep. Most people with depression suffer from
some sort of sleep disruption. Maybe you can't fall
asleep, can't stay asleep, can't sleep to a reasonable hour in
the morning, have anxiety dreams, have night sweats, etc.
We are familiar with them all, and none of them are nice.
Chronic sleep deprivation will contribute to your depression.
Tips for
sleeping well:
Go to
bed and get up at the same time each day (even
on weekends). Your body will get used to a
'rest routine'.
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Make
sure your bedroom is dark. A street light,
or even the moon, can disturb your sleep.
Put up a darker window covering if needed.
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Have a
warm shower or bath before you go to bed.
It is relaxing and, as your body cools from
the warmth of the water, it mimics the cooling
of your body as it falls asleep.
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If you
can't fall asleep after an hour of trying, get
up. Laying in bed and getting more anxious
about not being able to sleep will make your
bedroom an unhappy place to go, and your
subconscious won't want to go there. Do an
activity that is boring and/or soothing.
Try reading a book (not an exciting one!), or
knitting. Don't watch TV (it is too easy
to get caught up in it and find yourself
watching the late movie) unless you find it
boring, and don't do any activity that will
stimulate your body or mind.
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Don't
exercise in the evening. The increased
energy level from exercising could interfere
with your sleep.
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Make
sure your bed and bedding are comfortable. |
Keep
your bedroom cool. If it is too hot, you
will have trouble sleeping.
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Try
drinking warm milk or herbal tea.
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Stay
away from caffeine in the late afternoon and evening, or
completely if you can. Don't forget that chocolate
has caffeine in it. |
Meditate
or pray before you go to sleep.
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Try
herbal remedies. Valerian is a good
relaxant that may help you sleep, try Melatonin,
too. Melatonin a hormone that you are
supposed to release when you sleep. If you are
are really sleep deprived, talk to your doctor
about a prescription sleeping pill. Use
these as a last resort, they can be addictive,
and you may find that you don't feel rested in
the morning.
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Be
gentle with yourself. Not being able to
sleep is part of the chemical imbalance in your
brain, a physical problem. Beating yourself up
won't help, and it won't make you sleep.
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Find
some strategies that work for you. This is a very
important part of your recover. If you can't sleep,
you won't have the energy you need to work on your
recovery plan. |
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