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A 48-year-old member asked:

What to do if i have depression and insomnia and it's ruining my life?

1 doctor answer4 doctors weighed in
Dr. Heidi Fowler
Psychiatry 26 years experience
Get help !: Your dr can assess for mood disorder ; underlying medical conditions that may be causing symptoms. Talking therapy (cognitive behavioral therapy or insight oriented psychotherapy) is important for lasting change. Psychiatric meds may be indicated. Don't isolate. Spend time w people. Use your support system. Get out. Don’t stagnate at home. Get at least 8 hrs of sleep/ night ; eat healthfully. >.
Created for people with ongoing healthcare needs but benefits everyone.
Dr. Heidi Fowler
Psychiatry 26 years experience
Provided original answer
Daily aerobic physical activity is a big +. Try acupuncture, tai chi, qi gong, yoga or meditation. ** Use good sleep hygiene. 1. Keep regular bed & wakening time (includes weekends). Get up same time daily. 2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows.
Apr 12, 2014
Dr. Heidi Fowler
Psychiatry 26 years experience
Provided original answer
4. Use bedroom only for sleep & sex. Put work materials, computers, & TVs in another room. 5. Finish eating at least 2-3 hrs prior to bed. 6. No caffeine w/i 6 hours; alcohol & smoking w/i 2 hrs of bed. 7. Exercise regularly; finish a few hrs before bedtime. 8. No naps & go to bed only when sleepy. 9. Find another time to write down problems & solutions.
Apr 12, 2014

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