Getting a good night sleep in Depression

Not getting enough sleep or finding that your sleep pattern is disturbed is a common symptom of depression - and if you are caring for someone who has depression it may apply to you as well. Worrying about not getting enough sleep can make the problems worse, leading to vicious circle. The following tips may help.

get up at the same time each day, whether you are sleepy or not.
Only go to bed when you are tired.
If you wake during the night, don't worry that you are losing sleep, instead of tossing and turning, get up and do something mundane - reading, a jigsaw, listening to quiet music until you feel sleepy again.
If waking early is a problem, again the best advice is to get up rather than toss and turn.
Avoid watching television or reading anything too simulating before trying to sleep.
Ensure the bedroom is dark, quiet and well ventilated.
Avoid any kind of stimulants for at least 1 and half hour before bedtime - so no tea, coffee, cola drinks or alcohol.
Avoid eating too late in the evening.
Have a milky drink about half-an-hour before bed - but not if getting up in the night to go to the toilet is likely to be a problem.
Try hard to take some exercise during the day to help tire you out physically.

Other related topics

How to help someone who is depressed

How do you feel

How to deal with negative thoughts

Getting a good night sleep

Reducing Stress

Challenging negative thinking by making checklist

How to look after you

Dealing with the medical profession

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