Bad night impact depression symptoms. How to deal with that?

[Sylvain-]

It was a terrible night of insomnia and nightmare (involving Star Trek, a zombie version of Stephen Hawkins, and Lego minifigs and toys—go figure?!).

No sleep until 01:00 in the morning, nightmare waken me up at 04:30. Back to sleep around 06:00, and agitated sleep until 08:30 (I missed the wake-up call)

It's now 09:00 in the morning here and I am terribly tired and have headaches of rare intensity. When I have a bad night like that it severely impacts my mood and energy, and I already feel the depression will hit hard today.

Sleep problems are common in mood disorders, how do you handle the symptoms worsening caused by fatigue?

[Hidden]

What are you doing early mid late evening, what time do you have your supper ?

Eat no later than three hours before sleep, eating late can cause problems

Watching television or films that are horror or similare can cause problems before sleep, try and relax before bed, about two hours relaxation> stop mulling over the day before bed this does not help

Go to bed and rise in the morning and evening. Sometimes I get up in the night if i cannot sleep, I find that can help as well

BOB

[Sylvain- in reply to Hidden]

Hi Bob!

>> Watching television or films that are horror or similare can cause problems before sleep

I haven't watched thrillers, horror movies, or otherwise stressful programs on TV for years! I'm way too impressionable now. I mostly watch the 50s, 60s, and 70s comedies (do you know Louis de Funés in the US?) or detective TV series (like Charlie's Angels or Columbo). That's about the maximum of violence I can sustain.

Thanks for your other advice. I will surely take that into account!

[Blueruth in reply to Sylvain-]

Not anything with blue light. The TV shouldn't even be in the bedroom. Also any light can mess with your circadian rhythm. I recently got some black out curtains. I do tend to play wordle on my iPad but other than that I try to avoid blue light devices of any kind.

[Sylvain- in reply to Blueruth]

I agree. No TV in the bedroom here. I confess though occasionally playing chess on the smartphone. But certainly not reading email/using social networks in the evening: too anxiety-provoking :/

[Blueruth in reply to Sylvain-]

I play some games too. Right now it is wordle and gin rummy. Podcasts put me to sleep though.

[blackcat64013]

Hi there,

Thank you for your post.

An odd sleepless night is to be expected if you have a mental health condition. If these disrupted nights continue, then insomnia becomes a problem to be solved.

There are natural sleep aids and the prescription ones. A pharmacist can provide the advice to help you choose one.

My personal choice was to take a short course of Temazepam.

Whatever you do, make sleep a priority.

All the best 🐈‍⬛

[Sylvain- in reply to blackcat64013]

Thanks, blackcat64013!

I used to have vivid nightmares and sleep disturbance while taking Benzodiazepine medications during acute anxiety phases. But I haven't touched that for a couple of weeks.

When I wrote my message this morning I was very tired and hadn't recovered from my night. I took a nap in the afternoon and I feel now much better. Hopefully the next night will be more peaceful.

[Blueruth]

no sleep is the worst! If I wake up then I totally oversleep.

Cognitive approach… can you think of something exercise wise that makes you feel good? It can be a short or low key version of it. That will get oxygen into your bloodstream and generate your nervous system which will produce dopamine.

[Sylvain- in reply to Blueruth]

Thanks for your reply Blueruth!

That's an interesting option I will take into account.

If I try a finer analysis, I would say I experienced two different forms of insomnia: first, the difficulty to fall asleep, which in my case is triggered by anxiety and recurring thoughts. Then, the wake up in the middle of the night, which still in my case is triggered by stressful dreams.

I definitely need to read more about that and the relationship with dopamine.

[Hidden in reply to Blueruth]

when i was younger i found going swimming was a marvelous relaxation technique, now getting old sometimes makes heavy exersise a problem

[Sylvain- in reply to Hidden]

I used to live near the coast. I went swimming as soon asthe weather was decent, around April or May. That was the only thing that made me feel completely relaxed.

Of course, with social phobia,you won't make me go to the public pool!

[Hidden in reply to Sylvain-]

yes now in my seventies with various disabilities swimming and even ballroom dancing is a thing of the past have left me in a position of being very carefull on what I can do so the orchard takes my interests with associated activities. It can be positive way to go. Any positive we can do and enjoy is always a positive way to move on and enjoy

BOB

[Hidden in reply to Sylvain-]

In the seventies I would go swimming virtually three times a weeeks sometimes would go to a bath with wave machines that would tone up my muscles and I would be able upwards of thirty five length most visits, on top of that qualified as a Part t Time Youth Leader and had my own Youth Club. and needed to attend three times a week. Three nights a week I would attend Ballroom dancing so I had no time to screem out with my Depression as I was also working at a responsible job, i was happier doing the things i enjoyed.

keep yourself busy it is the best way

BOB

[primrose81]

I don’t listen to the ten o’clock news anymore, it has been such terrible news recently with Ukraine and Somalia, can’t bear looking at all the pictures etc. I like playing music on YouTube instead or reading my book. I usually fall asleep pretty quickly but wake up fully alert after an hour, it’s like it’s been a Power Nap, dust/sort out photos etc,read a bit more…fall asleep again until about 4 and then that’s it, no more sleep, just listen to radio.

[Sylvain- in reply to primrose81]

I agree: watching the news is certainly not the best way to regain hope for the future. I don't know if this is a symptom of depression but I am now even more impressionable by pictures of even sad stories. They remain in my head and I can't stop thinking about them.

[primrose81 in reply to Sylvain-]

Same here. It’s almost as if I am obsessed by them.

[Hidden in reply to primrose81]

Thats the best thing to do if the news upsets you switch it off and walk away and do something nice for yourself!