Depression by Lee H. Coleman

Author:Lee H. Coleman [Lee H. Coleman, PhD, ABPP]
Language: eng
Format: epub
ISBN: 9781608821983
Publisher: New Harbinger Publications
Published: 2012-04-30T16:00:00+00:00

Sleep Disturbances

People with depression very commonly have disturbed sleep. Most people with depression sleep less than they used to, but some find themselves oversleeping and having little incentive to get out of bed. I’ll talk about managing each of these problems.

Strategies for Managing Insomnia

It’s common for someone who is depressed to have insomnia, which can mean trouble falling asleep, unwanted waking in the middle of sleep, or waking up earlier than intended. If you have trouble falling asleep or if you wake up and can’t get back to sleep within fifteen to twenty minutes, get out of bed for a while and do something low-key, such as reading or taking a warm bath. Return to bed after a while and wait for sleep again, but remember that you can’t force it. If you wake up an hour or less earlier than you intended to, it’s best to go ahead and get out of bed. Lying in bed wishing you could sleep is unlikely to work well, and it may just make you frustrated.

I said earlier in this chapter that keeping a consistent schedule, including your sleep schedule, is important. Because depression can alter your sleep patterns significantly, it can be difficult to keep to a regular sleep schedule. You might not be able to control what time you fall asleep, but you do have a little more control over what time you get out of bed. For this reason, I recommend setting an alarm for around the same time each day and then doing your best to get out of bed when it goes off. Even if you’re still tired, it can pay to go ahead and get out of bed. One reason is that you’re more likely to be tired at the end of your day and get better quality sleep. Also, by getting out of bed, you avoid the trap of accidentally going back to sleep and missing much of your day. Worse, staying in bed for too long can get your sleep out of phase, meaning that you’re more prone to sleep during the day and be awake at night. It’s best to keep to a regular schedule; it will help your body know what to expect and will give you some consistency and stability in your day.

What about naps? Short naps of up to half an hour are sometimes helpful, but when you’re recovering from depression, I usually discourage them because they create an opportunity to oversleep. Realistically, of course, giving up naps isn’t always possible; if you do take a nap, be sure to set an alarm for thirty minutes, and don’t take more than one nap per day.

I often recommend to my clients with depression that they try some form of light exercise in the early evenings. Not only does the exercise involve healthy movement and activity, but it will help you sleep better that night, even if it’s just a light walk.

Be sure to avoid alcohol, caffeine, and big meals right before bed.

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