How can DH get to sleep earlier...he has depression..

[popsycal]

Dh has been off work for some time with depression (although I suspect that he has had it in some form or other for years). He is making pretty good progress, although he still has bad days. He plans to go back to work in a few weeks and has a 'back to work' plan to introduce him back to full time work over a period of a month.

The main problem now is his sleep. He can't get to sleep until around 2am and when he is back at work he will have to be up at around 6:45 at the latest and be cycling by 7:15.

I have suggested winding down at a certain time of night with a bath, hot drink, etc, but it isn't helping. He simply lies in bed awake getting annoyed. It doesn't help that I can fall asleep at the drop of a hat. Watching TV makes me fall asleep but it keeps him awake. Any suggestions?

any insomniacs out there?

Hi popsycal
I've had depression on and off for years and sleeping has always been a real problem for me - I wonder if they're linked?
I wish I could give you the solution but I'm still trying to find one!
I find talk radio helps but if your DH can't fall asleep to the TV then maybe radio won't be any better?
Perhaps hypnotherapy? It sounds a bit extreme but I'm thinking of going that route for sleeping and other issues...might be worth a try?
Sorry I can't be more helpful...good luck...
Gerbra

Hi, I take a supplement called 5htp, it is a natural antidepressent and it also aids in insomnia. It certainly helps me HTH

ps, if you google 5htp you will find lots of info about it

My DP finds it difficult to drop off to sleep too. That is, until our DS was born 6 weeks ago .

But, he used to listen to a meditation mp3 on his phone through headphones and it always worked.

I will ask him the name of it tonight when he gets home, if you like.

Oh yes, 5htp is very good too, also melatonin.

Jigsaws. I knwo it sounds silly but it's really helped me - I have one set up in the spare room and if I can't sleep i get up and go and do some. It's a repetitive task which occupies teh brain without stimulating it, and you are looking down which is apparently v. good for making you drowsy. The worst thing in the world is lying in bed - especially when depressed as it encourages the obsessive negative thoughts

I'd be tempted to suggest a trip to the GP for a mild sleeping tablet to help break the cycle. I take a sleeping tablet some nights and it really does help me relax enough to drop off to sleep. It sounds like his body-clock needs a helping hand to shift.

The other thing he could do is gradually be woken earlier each day - hopefully this will help push his bed time earlier.

agree with poss trying short course sleeping tabs to break cycle.Does he manage any exercise cos if did something,brisk walk etc in evening may help.
Also avoiding caffeine from lunchtime on,is room dark enough and ?ear plugs/listening to music sometimes helps.
hope it gets better.

Sleep diturbance is one of the clinical signs associated with depression. Is you dh taking any meds currently? If he's taking any that are sedative in nature, then he could discuss with his doctor, the possibility of taking them closer to bed time, thus helping him getting off to sleep.

I would second the suggestion of exercise also - three 40 minute sessions of exercise weekly has been proven to lift individuals moods, especially for those with a clinical depression. If he could possibly take this in the eening, it might help him fall asleep more naturally. Also look at the food he is eating and ensure that he isn't eating/drinking any stimulants in the evening.

If he is lying awake in bed, sometimes it's better to actually do something productive for half an hour, rather than lying awake willing yourself to sleep. When I say productive, again keeping it as a quiet activity rather than a slimulating one is best.

I wish him the very best of luck in his return to work, that really is the final step in his recovery and will give lots of hope to others in a similar situation.

You could try over the counter phenegan to try and break the cycle - but don't take for more than 5 or 7 days.

I suffer from depression too and have found that lack of sleep is a direct link and trigger for me.

I have sleeping tablets for when it is really bad, as they halp to break the cycle.

One think that also really works for me is a lumie light. You can set it to sunset and read and the light dims and also sunrise for getting up. Even now if I have been up with the boys, my alarm will get me up.

I have not yet returned to work, but that is my n ext step too and I am really apprehensive of what people will think of me etc

Thanks everyone.

He is seeing a counsellor but has stopped tking citropram (that isnt right...) as he thinks they don't work. He also has a box of sleeping tablets in the cupboard unopened......

He goes back in 3 weeks and I really want him to try to break this sleep cycle as he is going to find going back more tricky.

He needs to get out on his bike again - he normally cycles to and from work: around 40 mins round trip. He hasn't been out on his bike for a while.

I think I will try to persuade him to try the sleeping tablets.

It is ironic though - we have had three years of appalling sleep with ds2 and now that he has started sleeping a little better, DH has the sleep issues!

he drinks very little caffeine at all....