AS@W
AS@W Antidepressant Skills Workbook: Heling You Deal With Depression
Useful Information
Sleep

Stress, anxiety, and depression often disrupt sleep, but this sleep disruption can lead to even more anxiety and depression. In other words, sleep difficulties are a cause and an effect of mood problems. Regardless of which came first, it can be worth the effort to work on getting a good night’s sleep. Here are some tips:

Avoid over-the-counter sleeping medication. Although it may help you to fall asleep, the type of sleep you get will usually not be as helpful as normal sleep. Instead, take sleeping medication only as directed by your physician. If you do take sleep medication, remember that the mark of its success is how you feel during the day, not whether it actually puts you to sleep. Report the results to your physician.

Set a standard bed-time and rising time. Your body operates on a 24-hour cycle that can be disrupted by going to bed and getting up at different times. This is what causes jet lag: not the air travel, but the change in sleeping hours. Having regular hours for going to bed and getting up can help to set your internal clock.

Don’t go to bed too early. If you never get to sleep before 1 a.m., don’t go to bed before 12. Want to get to sleep earlier? Start by setting your bed-time between 30 minutes and an hour before the time you have normally been getting to sleep. Then gradually begin going to bed earlier (by, say, a half-hour a week).

Save your bedroom for sleep. Avoid associating this area with activities that are inconsistent with sleep – like working, eating, arguing, exercising, using the telephone, watching television, and so on. Sex, though, is fine.

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