![]() ![]() If you can’t stop the stream of thoughts, get up and write them down. Tallying how much sleep you’re losing can create anxiety and make it harder to fall asleep. Meditating, breathing exercises, taking a bath and listening to relaxing music are great ways to calm down at night. Setting aside time to unwind and quiet your mind will help you get into a sleepy state of mind. These stimulants can make it harder to fall asleep and stay asleep, especially if consumed late in the day. Even if a cocktail seems to help you fall asleep, it can interfere with sleep quality and disrupt sleep later in the night. Skip heavy meals before bed, and limit alcohol. Avoid late night meals and alcohol consumption.Working out close to bedtime can boost energy levels and body temperature, making it harder to fall asleep. However, don’t exercise too late in the day. Research shows that exercise increases total sleep time, particularly the slow-wave sleep that’s important for body repair and maintenance. Late afternoon naps can interfere with nighttime slumber. That will only make it more difficult to drift off. If you hit the sack before you’re sleepy, you may lie in bed awake and start to feel anxious. Go to bed and get up at the same times each day, even on the weekends. Protect the quality of your sleep by dealing with any stressful topics long before bedtime. Just as exercise can increase energy levels and body temperature, discussing difficult topics will increase tension and may provoke a racing heartbeat. Don’t discuss or deal with stressful or anxiety-inducing situations right before bedtime.Exposure to stimulating objects and lights from computer and TV screens can affect levels of melatonin, a hormone that regulates your body’s internal clock. ![]() Keep your bedroom dark, cool, and as quiet as possible and keep electronics such as a computer, TV, and phones out of the bedroom. Treatment can address both depression and the sleep problems that go along with it.Ĭonsider the following steps that can be helpful in changing unhealthy habits and improving your sleep. They often lose interest in routine activities and withdraw from family and friends. In either case, sleep difficulty is just one of many reasons to seek treatment for depression.ĭepressed people typically feel hopeless and guilty. In others, depression occurs before signs of sleep disorders. Some people develop sleep problems first, and then go on to experience depression. In fact, research suggests that people with insomnia are 10 times as likely to suffer from clinical depression. On the other end of the sleep spectrum, insomnia is also common among people with depression. Many people with depression experience hypersomnia, a condition in which they sleep more than normal. And depression and sleep problems often go hand in hand. More than 16% of Americans experience major depressive disorder during their lifetime, according to the National Institute of Mental Health. The psychologist may also teach you relaxation techniques to help you learn to quiet your mind and unwind before bed.ĭepression is one of the most common mental illnesses. For instance, if you have a habit of exercising at night or watching television in bed, your psychologist can help you take a look at how your routines impair sleep, and help you find alternatives. This can help the psychologist identify patterns of behavior that might be interfering with sleep. A psychologist will help you identify any underlying stressors and behaviors that may be interfering with sleep.Ī psychologist may ask you to keep a sleep diary with information about your routines and behaviors. ![]() In working with a psychologist, you can expect to talk about your overall physical and emotional health, and your health beliefs and behaviors. Licensed psychologists have the professional training and skills to treat individuals suffering from depression and anxiety, which have been linked to sleep problems like insomnia. Psychologists can help people change their behaviors and manage the thoughts, feelings and emotions that can interfere with a healthy night’s sleep. Seeing a psychologist may also help you address sleep problems. It is a good idea to consult with a physician or another medical professional to learn if medical issues may be contributing to your sleep difficulties and treat related medical problems. Sleeping difficulties are often connected to underlying problems such as stress, depression or anxiety. ![]() In many cases, people experience insomnia because they develop a pattern of behavior that interferes with good sleep habits. ![]()
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