Problem of sleep disturbance is a common problem. Causes of sleep disorders include stress, illness, changes in work schedules, and others. This problem can be experienced by parents and even young children. Certain medications, foods and beverages such as caffeine and alcohol can also affect sleep patterns.
People who are depressed may also have trouble sleeping, probably because of negative thoughts in a spin cycle in your mind, often waking at night or waking up too early and could not sleep.
People with depression may even wake up after a night’s sleep is more reasonable sense of fatigue. Some people suffer from depression to sleep a lot, but it will not feel too tired.
Lack of sleep causes inefficiency on the following day. Also, sleep is when your body recharge. Physical rehabilitation that helps the body function at optimum efficiency.
During sleep transition through various stages of human nature, such as light sleep, deep sleep and rapid eye movement sleep (REM). This is when people dream, it’s important experiences and memories in order.
Sleep patterns of people with depression are very different. It usually takes much longer to go to bed, there is little or no REM sleep there and come much earlier.
In addition, frequent waking at night, wake up earlier than usual and feel very tired, but can not go back to sleep.
What can help?
Drugs such as diazepam and temazepam can help with sleep problems, but the body has become accustomed to them, which require higher doses to be effective, it is addictive.
Fortunately there are other, more natural choice, people with depression to help improve sleep patterns.
First, set a bedtime routine. Go to bed at the same time every night and get out of bed at the same time every morning, and refused to sleep during the day, but went to bed early if you leave the negative thoughts.
Exercise during the day. Ties of the body, so you’ll sleep better. But do not exercise within two hours of your regular bedtime. Physical activity to enable the body to stimulate endorphins, which sleep difficult.
Avoid caffeine in the afternoon, is a stimulant and can prevent you from falling asleep.Herbal tea and hot milk drinks are a better choice.
Avoid excessive alcohol, but it has a calming effect that causes disturbed sleep.
Avoid violent or scary movies at night because they can be very challenging, making it difficult for the mind to relax in preparation for sleep.
Your bed should be comfortable, and encourage your mind to your room associated with sleep, not TV or radio and no work or play on the computer in the bedroom.
Some people believe in bed reading, but others find it stimulating. If you want to read in bed, reading light enough.
Make a note of sleep, and if you can not sleep or you find yourself awake at night, write down the thoughts of sleep disorders and how you think you can every problem.
It is also important to say to yourself that things are under control and think about what will not help. No amount of new concerns can be written in magazines and in the morning. Accept that you can not change the situation alarming in the darkness of night.
If you can not go back to sleep, get out of bed, leave the room, take a drink of milk or try some relaxation techniques, relaxing music, warm baths. Not only rotates in bed.
Instead of thinking negative thoughts and emotions, trying to create a pleasant scene to visualize, for example, a good childhood memory or a favorite place to visit.
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