Early to bed.....may save your life

For Some, Restful Sleep Can Be Lifesaving

A good night's sleep is vital to everyone's good health. But for some people who are severely depressed, good sleep literally may be lifesaving.
Recent research has found that people who attempt suicide are much more likely to experience sleep disturbances than other members of the general population. Sleep disorders such as insomnia may contribute to feelings of despair or clouded judgment associated with suicide.
People who think of killing themselves often experience overpowering feelings of despair, hopelessness and isolation. Such intense feelings are considered abnormal reactions to normal events in life such as loss, disappointment, rejection or failure. In addition, stressful events may trigger the extreme emotions that can lead to suicidal thoughts or behaviors.
The intensity of these feelings may be coupled with the disturbances produced by sleep disorders such as nightmares. Nightmares are frightening dreams that occur later in the sleep period and cause a person to awaken with a lingering sense of fear or anxiety. Suicidal associations were also seen with people who had trouble falling asleep and staying asleep.
If you or a loved one are depressed and are experiencing sleep problems, it is important to see a physician. In addition to diagnosing any associated depression, the doctor may discover underlying physical, neurological and mental health conditions that are at the root of your sleep problems.
A doctor or therapist also may teach you various relaxation techniques or employ other therapies designed to help you relax. Medications are sometimes used to treat both sleep problems and depression.
You can also encourage better sleep and lower your risk of depression simply by making certain changes in your life. Such steps include:
• Avoid caffeine and alcohol. Foods and drinks that contain caffeine, such as coffee, soft drinks and chocolate, should be avoided during late afternoon or evening hours. Alcohol speeds the onset of sleep, but increases waking during the latter half of the night. Alcohol is also a depressant that can make you feel blue.
• Avoid eating or drinking too close to bedtime. This can interrupt sleep. Also, avoid foods that may cause heartburn, such as tomato products and spicy foods. Lying down worsens heartburn and makes falling asleep more difficult.
• Avoid smoking. Cigarettes contain nicotine, which has been linked to difficulty falling asleep and problems awakening. Also, when smokers fall asleep, they experience nicotine withdrawal, which may cause them to awaken.
• Exercise. Exercising 20 to 30 minutes a day often helps people sleep, although exercising too close to bedtime can cause difficulties falling asleep. Regular exercise also has natural antidepressant effects.
• Get light exposure at the proper times. Too little exposure to sunlight during the day can cause sleep problems at night, and is also associated with depression. In addition, bedrooms should be kept dark during sleeping hours so light does not interfere with slumber.
• Create a good sleep environment. Minimize ambient noise with ear plugs, rugs, heavy curtains or drapes, or double-pane windows. Find the right temperature for sleeping - extreme temperatures can disrupt sleep. Get a good mattress.
• Create a consistent routine. Get into bed only when tired and maintain consistent sleep and wake times. Use the bed only for sleep and sex, not for reading, eating or television viewing.