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TREATMENT DEPRESSION SLEEPING Restorative sleep is a critical human function that resets and regulates mental and physical processes. It has been said that sleep deprivation is more life threatening than lack of food and water. SLEEP HYGIENE Some relatively simple routines can help. Maintain regular daily routines. Exercise such as walking, running, cycling, and swimming can help your body program sleep. Try to exercise before 4 in the afternoon. Eat evening meal at least 2 hours before bedtime A full stomach may make sleep more difficult and may aggravate problems with reflux disease. Eat balanced meals that include protein, complex carbohydrate, and good fats. Limit Caffeine Caffeine is a stimulant and remains in the system for 6 hours. Eliminate tobacco Tobacco is not only tough on your lungs it impairs normal sleep. Limit naps Keep naps short, less than 30 min utes and before 3 PM or try eliminating them all together. Create good sleep environment It should be quiet, dark & on the cool side- a place that feels safe and comfortable. Slow down before bedtime Take time to process the activities & impressions of the day. Take time to relax & slow down an hour before you want to sleep. Establish regular bedtime Select a time that will allow 8 hrs of sleep. Go to bed at same time each night. If sleep does not come in 20 min, get up & do something relaxing. Return to bed after break – repeat if necessary. Use of medication Prescription and nonprescription medications can help in some cases.