Overview Incidence Risk Factors Symptoms children men women Evaluation Treatment drugs lithium SSNRI drugs SSRI drugs tricyclics psychotherapy questions for doctor shock therapy specialist TMS Home Care diet insomnia stress taking control warning signs Complications Underlying Cause associated conditions Types bipolar disorder dysthymic disorder grief major depression OAD SAD situational depression teenage depression
- Avoid heavy meals, smoking, alcohol, caffeine, and colas prior to sleep. A light snack prior to bedtime may be effective.
- Avoid naps: daytime napping can make it hard to fall asleep at night.
- Avoid watching your clock: this can cause anxiety.
- Do not drink fluids before bedtime: this may cause you to awaken to urinate.
- Do not go to bed too early: sleep when you are sleepy. Find a way to relax before trying to sleep: read, watch TV, or take a warm bath. Do not read or watch TV in bed.
- Keep the lights as dim as possible if you must get out of bed. Bright lights reset your brain's sleep clock. Do not watch TV because the light is too bright.
- Limit stress whenever possible.
- Make sure your bedroom is a comfortable temperature. A room that is cool and well ventilated is best.
- Regular exercise can benefit sleep, but heavy exercise close to bedtime can delay sleep. Exercise prior to dinner may make you sleepy when its bedtime.
- Sleeping pills should only be used for short-term insomnia. Long-term use of these drugs can cause more problems.
- Try to follow a regular bedtime and sleep cycle. Remain in bed, with the lights out and your eyes closed if you awaken during the night. This will help sleep return and will not affect your normal sleep-wake cycle
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PubMed Depression References
- Badamgarav E, Weingarten SR, Henning JM, Knight K, Hasselblad V, Gano A Jr, Ofman JJ. Effectiveness of disease management programs in depression: a systematic review. Am J Psychiatry. 2003 Dec;160(12):2080-90. 
- Bair MJ, Robinson RL, Katon W, Kroenke K. Depression and pain comorbidity: a literature review. Arch Intern Med. 2003 Nov 10;163(20):2433-45. 
- Barrett B, Byford S, Knapp M. Evidence of cost-effective treatments for depression: a systematic review. J Affect Disord. 2005 Jan;84(1):1-13. 
- Neumeyer-Gromen A, Lampert T, Stark K, Kallischnigg G. Disease management programs for depression: a systematic review and meta-analysis of randomized controlled trials. Med Care. 2004 Dec;42(12):1211-21. 
- Remick RA. Diagnosis and management of depression in primary care: a clinical update and review. CMAJ. 2002 Nov 26;167(11):1253-60. 
- Wulsin LR. Is depression a major risk factor for coronary disease? A systematic review of the epidemiologic evidence. Harv Rev Psychiatry. 2004 Mar-Apr;12(2):79-93.