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I am having insomnia due to depression.

26 Aug
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User's Question

Hi,

 

I am in depression for the last two months, I feel lazy all the time; sometimes I feel as if I am drowning in a turbulent sea; sometimes I feel very restless, as if nothing is going to turn out good for me, whenever I make plans of doing something constructive, I fear people around me, my family, relatives will interfere too much and ruin it, and again I feel low. I feel nothing is worth it, my life is of no use, I can never do anything good, I should cease to live; I am really frustrated; in such situations I recall my past mistakes, in academics, work life and relationships, and I find harder to cope with myself. Since a few days, I am unable to sleep properly; at least earlier I knew, if I am in depression, I will sleep and forget, but now I go to bed, and keep turning this side, that side, but I am unable to sleep, and that is more frustrating. What can I do?

27 Aug
Dr. Ibrahim Abunada

Doctors Answer

Aug 27, 2016 11:02 AM

Dear User I can understand your bitterness and frustration of your pathetic situation. It is good that you understand what is happening with you. However, I do believe that you should not surrender to your depression vice versa, you should resist and struggles s hard against these symptoms you feel. The Insomnia considers one of the main symptoms of depression. Therefore, I strongly recommend you to follow the following tips to overcome your difficult situation and your insomnia. Firstly, as you know Insomnia can be caused by psychiatric conditions such as depression. Psychological struggles can make it hard to sleep, insomnia itself can bring about changes in mood, and shifts in hormones and physiology can lead to both psychiatric issues and insomnia at the same time. Sleep problems may represent a symptom of depression, and the risk of severe insomnia is much higher in patients with major depressive disorders. Studies show that insomnia can also trigger or worsen depression. It's important to know that symptoms of depression (such as low energy, loss of interest or motivation, feelings of sadness or hopelessness) and insomnia can be linked, and one can make the other worse. The good news is that both are treatable regardless of which came first. Adopting new habits to help you sleep

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends.

Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. While alcohol can make you feel sleepy, it interferes with the quality of your sleep, and nicotine is a stimulant.

Avoid late meals. Try to avoid heavy, rich foods within two hours of bed. Fatty foods can take a lot of work for your stomach to digest and spicy or acidic foods can cause heartburn.

Get regular exercise. Regular exercise can improve the symptoms of insomnia, but it’s not a quick fix. It takes several months to feel the full effect. Aim for 30 minutes or more of activity on most days—but not too close to bedtime.

It’s not just what you do during the day that affects the quality of your sleep, but also those things you do to prepare your mind and body for sleep.

Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.

Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise, big discussions or arguments, or catching up on work. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping the lights low. Lastly, you should work on your depression sources by consulting an online therapist for further instructions and intervention. Take Care.