Sleep
- Jeremy
- Jan 20, 2016
- 2 min read
Remember those nights in high school and college where it was possible to semi-function on two to three hours of sleep. I can remember some nights where I didn’t sleep at all and was able to work and go out the next night too. These unhealthy sleep patterns easily catches up with the body. The body and brain are designed to slow down and sleep. Going too many nights without adequate sleep can take a toll.
Research by Rush Medical School in Chicago suggest that nearly 50 percent of people diagnosed with depression struggle with insomnia. Doctors have understood a link to mood disorders and insomnia for years. However, they are finding a more aggressive way to treat the Insomnia often associated with depression. Researchers found that antidepressants along with talk therapy produces a cure rate of about 40 percent[1].
Insomnia became a nightly issue for me for about a year and half before I was diagnosed with depression. I had trouble shutting down and getting to sleep. I had so much to get done and didn't have enough hours in my day to make it all happen. My head would hit the pillow and my mind would still be going for an hour or two. If I would get woken up from my sleep, it would take a long time to fall back to sleep.
Perfectionism and making sure things were in order stressed me out. Double checking a presentation or going over notes for a speech would bug me until I got up from bed and studied them one more time. Being a perfectionist, stemmed from me comparing myself to some else’s lifestyle or definition of success. I didn’t realize my goals and attitude should not be affected by other’s definition of success.
My perfectionist attitude and nights of little sleep went on for a while before it affected me. Eventually, it caught up to me. Sleep is important to our overall well-being. When we are sleep deprived our productivity, clarity and decision making skills are affected.
Getting a good night’s sleep
[if !supportLists]1) [endif]Create a sleep routine. Go to bed and wake up at a consistent time.
[if !supportLists]2) [endif]Limit caffeine after 3 p.m.
[if !supportLists]3) [endif]Create a sleep environment (dark room, cool temperature) only use room for sleeping.
[if !supportLists]4) [endif]No screen time at least one hour before bed.
[if !supportLists]5) [endif]Build in exercise throughout your day
[1] Carey, B. (2013, November 18). Sleep Therapy Seen as an Aid for Depression. Retrieved December 23, 2015, from http://www.nytimes.com/2013/11/19/health/treating-insomnia-to-heal-depression.html?pagewanted=all&_r=0
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