Q&A for How to Get a Good Night Sleep when Depressed

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How do I get a good night's sleep when I'm stressed out?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

It may help to stop using your phone, computer, or TV for about 30 minutes before you go to bed so you have a chance to wind down. If you're still feeling stressed, try brewing caffeine-free tea, meditating, or journaling.

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Question

How can I improve the quality of my sleep?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

Start by sticking to a regular sleep schedule every day of the week so your body gets used to going to sleep on time. Then, relax before bed by avoiding caffeine, turning off your screens, and doing a relaxing activity.

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Question

Can depression make you have insomnia?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

A lot of people who are depressed will have trouble sleeping. However, people who have trouble sleeping might sometimes feel depressed. One good way to tell the difference is your desire to do things—people who are just tired will usually want to do things but won't have the energy. People who are depressed often won't have the desire to do those things at all.

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Question

How do I know if I'm depressed?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

SIG-E-CAPS is a mnemonic for understanding common symptoms of depression. People with depression with often experience trouble with Sleep, have diminished Interest, may feel Guilty, have low Energy, poor Concentration, and a diminished Appetite. They may also experience Psychomotor symptoms like slowing of their body movements or thinking, and they may experience Suicidal thoughts.

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Question

How can I overcome insomnia due to depression?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

Whether you're depressed or just having trouble sleeping in general, keeping to a regular bed and wake time helps tremendously. In the morning, open the windows and get some sunlight, and try to have some vertical activity during the day. In the evening, start slowing down—avoid any kind of exercise or caffeine before you go to sleep.

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