12.07.2015 Views

Process - Physician - Fraser Health Authority

Process - Physician - Fraser Health Authority

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SLEEPStress, anxiety, and depression often disrupt sleep, but this sleep disruption can lead toeven more anxiety and depression. In other words, sleep difficulties are a cause and aneffect of mood problems. Regardless of which came first, it can be worth the effort towork on getting a good night’s sleep.Here are some tips:Avoid over-the-counter sleeping medication. Although it may help you to fallasleep, the type of sleep you get will usually not be as helpful as normal sleep. Instead,take sleeping medication only as directed by your physician. If you do take sleep medication,remember that the mark of its success is how you feel during the day, not whether it actuallyputs you to sleep. Report the results to your physician.Set a standard bed-time and rising time. Your body operates on a 24-hour cyclethat can be disrupted by going to bed and getting up at different times. This is what causesjet lag: not the air travel, but the change in sleeping hours. Having regular hours for goingto bed and getting up can help to set your internal clock.Don’t go to bed too early. If you never get to sleep before 1 a.m., don’t go to bedbefore 12. Want to get to sleep earlier? Start by setting your bed-time between 30 minutesand an hour before the time you have normally been getting to sleep. Then gradually begingoing to bed earlier (by, say, a half-hour a week).Save your bedroom for sleep. Avoid associating this area with activities that areinconsistent with sleep – like working, eating, arguing, exercising, using the telephone,watching television, and so on. Sex, though, is fine.SELF-CARE DEPRESSION PROGRAM58 ANTIDEPRESSANT SKILLS WORKBOOK

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