Managing Symptoms of Depression
Sleeping Problems
Not being able to get enough sleep at night is the most common type of sleep disturbance if you are depressed. This may include having a hard time falling asleep, waking up during the night and having difficulty falling back asleep, or waking too early in the morning. Another type of sleeping problem includes oversleeping in the morning or sleeping during the day. Even with excess sleep, you may still feel tired and sluggish during the day.
What does NOT help sleeping problems:
For those who are not getting enough sleep...
- Taking sleeping pills without consulting with your doctor.
- Staying in bed while you cannot fall asleep allowing yourself to become increasingly frustrated with not being able to sleep. This can create a negative association with being in bed and excessive frustration or anxiety.
- Having an irregular sleep/wake schedule.
- Not exercising on a regular basis.
For those who are sleeping too much...
- Having an irregular sleep/wake schedule.
- Not exercising on a regular basis.
- Staying in bed more than 8-10 hours a day.
- Taking naps during the day.
What can help improve sleeping problems:
For those who are not getting enough sleep...
- Recognizing that depression causes you to have problems with sleeping. It is not some character flaw or “failure” on your part. When you are not depressed, you may not have such problems with sleeping.
- Keeping a regular sleep schedule. Avoiding naps during the day.
- Being sure to exercise each day.
- Engaging in a relaxing activity before getting in bed and attempting sleeping. This can include reading a good book, doing some mild exercise, taking a warm bubble bath, listening to music, doing some relaxation exercises, etc.
- Reducing noise, distractions, etc. in your room and around your house. Making sure the temperature of your room is suitable and that you are comfortable in your bed.
- Refraining from doing other activities in your bed (e.g., reading a book, eating, watching television). Only use your bed for sleeping to create the positive association between being in your bed and sleeping.
- Don’t eat or drink too close to bedtime as this may cause you to need to get up and go to the bathroom during the night.
- Staying away from caffeine, alcohol, and nicotine in the evening, and perhaps in the late afternoon as these can cause you to have problems sleeping.
For those who are sleeping too much...
- Recognizing that depression causes you to have problems with sleeping. It is not some character flaw or “failure” on your part. When you are not depressed, you may not have such problems with sleeping.
- Keeping a regular sleep/wake schedule.
- Avoiding naps during the day.
- Being sure to exercise each day, even a little bit.
- Developing a pleasurable morning routine that you will engage in when you do get up. This might include fixing breakfast, watching a favorite television show, getting online and reading news items, calling a friend, instant messaging with family or friends, reading the newspaper, taking a walk, visiting a friend, etc.
- Setting an alarm at a reasonable hour. Being sure to get up and move around, even get out in the sunshine for a time.
- If you find it hard to get out of bed, have a family member or friend come wake you up or call you.
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