Sleep disturbances are common among people with depression, and according to research, 90% of people with depression suffer from some form of sleep disturbance, from hypersomnia to extreme difficulties maintaining sleep. Sleep problems negatively impact not only the quality of life but also any treatment results and the duration of recovery and healing. However, insomnia does not have to become the diagnosis. There are several simple remedies and techniques that have the power to improve the quality and amount of sleep naturally:
- Use deep-breathing exercise, visualization, guided imagery, and other stress management and relaxation techniques.
- Keep a daily journal.
- Avoid strenuous exercise before going to bed.
- Go for a walk in the early evening, at least 3 – 4 hours before bedtime.
- Avoid large meals at bedtime.
- Go to bed when you feel fatigue.
- Avoid caffeine, alcohol, or nicotine at least 6 hour before bedtime.
- Reduce fluid intake before going to bed.
- Limit use of bed to sex and sleep only.
- Maintain a consistent wake-up time.
- Avoid daytime napping, noise, bright light, and extreme temperatures.
Insomnia can be overcome. Start with setting a conservative goal of sleep restoration and ask your doctor about the effects of antidepressants on sleep. You will be surprised to know that some antidepressants actually cause sleep problems.
Reference:
Antai-Otong, D. (2008). The art of prescribing: Pharmacological management of adult ADHD: Implications for psychiatric care. Perspectives in Psychiatric Care, 44(3), 196-201. doi:10.1111/j.1744-6163.2008.00174.x
