Ten Sleep Rules to Prevent Depression Relapse

Preventing a relapse of depression includes paying attention to both the quantity and quality of sleep that your husband gets. You may think that this is the least of his problems, since some men react to depression with an over abundance of sleep. Consider these ten recommendations and ask yourself if you need some sleep adjustments too!

These rules for better sleep come from Dr. Archibald Hart. He is the authour of many helpful books about depression. Proper sleep will go a long way in relapse prevention. You will find an elaboration of these rules in chapter 11 of Dr. Hart's book Adrenaline and Stress, ISBN 0-8499-3690-X.

Rule 1

Go to bed and get up at the same time each day, even on the weekends.

Rule 2

Do not do any work, read novels, or watch TV late at night if these cause your adrenaline system to become aroused.

Rule 3

As early in the evening as possible, reduce the level of illumination by turning down the lights and providing a darkened environment. Darkness helps your body produce "melatonin" which is thought to be a messenger for your body. It tells your body that darkness has come, get ready to sleep.

Rule 4

Avoid Alcohol, caffeine, chocolate, spicy or greasy foods (or large amounts of any food), in the evening near bedtime. Smoking and alcohol interfere with sleep patterns.

Rule 5

Do not force sleep on yourself. Falling asleep is as natural as falling off a log if you first lower your adrenaline arousal and only do soothing, non-stimulating activities in the late evening.

Rule 6

Find a quiet place to sleep. Invest in earplugs if you live in a noisy area.

Rule 7

Avoid a relapse through regular exercise, but do not engage in competitive or strenuous exercise just before you go to bed.

Rule 8

Learn a relaxation technique. (described in his book Adrenaline and Stress.)

Rule 9

Un-trouble your mind. Learn the value of forcing your mind away from problems.

Rule 10

If you awaken during the night, don't get up unless you absolutely must. Revel in the luxury of just lying there.

Try at least one of these changes!

There is a tendency to look at a list like this and focus on the one that is hardest to implement. YOU need to do the opposite. Chose the one that is easiest first. Implement it and congratulate yourself!

Working on sleep strategies is only one areas. Don't forget to look at these 11 other relapse prevention stratiegies for winning this fight.

Never underestimate the power of a committed decision.

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