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How To Sleep Better When Struggling With Depression: Part II

Introduction

In my previous article, I discussed ways for individuals with Major Depressive Disorder to sleep better at night.  They included not binge watching television before bed time and not logging onto social media before bed time.  This article will expand upon this topic and include two more ways for individuals to improve upon their sleep hygiene at night time.  They include not eating snacks before bed time, in addition to not consuming caffeine before bed time.

Do Not Eat Snacks Before Bed Time

It is important to not eat snacks before bed time.  According to powerofpositivity.com, the following can be noted:

Two reasons not to do this: (1) sweets like cookies, cupcakes, juice, etc. can bring “unwanted guests” like ants and flies and (2) they keep us awake. Which one is worse? Heck, they’re both worse.

Foods that are spicy or laden fat can trigger our stomach to respond with lovely acid reflux. Of course, our innards don’t take a particular liking to stomach acid entering the esophagus when trying to sleep.

Do this: Try to eat no later than two hours before bedtime to allow for proper digestion. Limit the aforementioned foods during this time.

Do Not Consume Caffeine Before Bed Time

In addition to not eating snacks before bed time, it is also important to not consume snacks before bed time.  According to powerofpositivity.com, the following can be noted about consuming caffeine before bed time:

Come on, folks. We all know better than this.

But in our defense, it’s not always simple as abstaining from coffee or soda pop.

Some ‘decaffeinated’ coffee can actually contain up to 20 milligrams of caffeine. While this may be 4-6 times less caffeine than in a regular cup of joe, it can still keep you awake. Caffeine can actually stay in the body for as long as 12 hours.

To conclude this article, two strategies or tips have been mentioned that provide readers with tips to sleep better at night with Major Depressive Disorder.  They include, but are not limited to, not eating snacks before bed time, in addition to not consuming caffeine before bed time.  These two strategies are only suggestions.  Use your best judgement.  When in doubt, use common sense.  If you or a loved one believe you have Major Depressive Disorder, consult with a licensed physician at once.  Do not self-diagnose yourself at all.  This is the worst thing you can do for yourself.  Exercise with caution.

How To Sleep Better When Struggling With Depression: Part II

Lauren Walters

My name is Lauren Walters. I am currently heading into my final semester of graduate school for Mental Health Counseling in the Spring of 2016. Through my own experiences with mental illness, I love to inspire others through my writings and reassure them that they can live healthy, productive lives, despite mental illness. I hope you enjoy my articles. Feel free to comment. I will be sure to respond to you questions and/or comments in a prompt manner. Enjoy!


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APA Reference
Walters, L. (2017). How To Sleep Better When Struggling With Depression: Part II. Psych Central. Retrieved on May 24, 2018, from https://blogs.psychcentral.com/coping-depression/2017/03/how-to-sleep-better-when-struggling-with-depression-part-ii/

 

Last updated: 26 Mar 2017
Last reviewed: By John M. Grohol, Psy.D. on 26 Mar 2017
Published on PsychCentral.com. All rights reserved.