Trans4mind Home Page

How to Beat the "Black Dog" of Depression and Have Better Sleep

By Wendy Owen

Almost 10% of the US population suffer from depression at any one time. Similar statistics would be expected from other developed countries.

Depression can affect our sleep in many ways. Some of us sleep longer and others find themselves waking up in the early hours of the morning, unable to go back to sleep.

Insomnia can be one of the many symptoms of depression, so it's best to treat the depression itself and usually the sleep problems will resolve themselves.

Depression can affect not only the sufferer but also family and friends who are often at a loss as to how they can help. We should let them and not try to shoulder the burden ourselves.

We have to be careful whom we chose to confide in though as some people still have the mistaken belief that depression is a "malingerers" complaint. The last thing we need when depressed is someone telling us to, "Snap out of it" or "Pull yourself together"!

Depression is a clinical complaint and a genuine illness. Symptoms of depression can include fatigue, lack of motivation, difficulty concentrating, insomnia, irritability and even physical symptoms such as headaches or digestive upsets.

Depression can be severe (major depression) which can completely disable the sufferer, or moderate (dysthymia) in which sufferers can function from day to day but never really feel content or happy.

Then there is bipolar disorder which is less common. Those afflicted with bipolar disorder can swing from a high (manic) state to a low (depressed) state seemingly without cause.

What causes depression? It could be several things. Depression may run in the family, or start after a chronic illness. It can also be caused by hormonal imbalance which is why so many women fall victim. A person's thinking pattern may be prone to depression, for example those with poor self esteem.

"Cures" for depression are many and some more effective than others. There is electroconvulsive therapy (ECT) while sounding like something from the torture chambers of the inquisition, is an effective aid for severe depression.

Prescribed medications like lithium can be effective but can also have side effects like drowsiness, dizziness, blurred vision, insomnia, constipation and more"

Herbal remedies are a viable option and have many less side effects while being remarkably effective and cheaper. Recommended are St John's Wort and Passiflora.

Regular exercise and a healthy diet are also important. Make sure there are plenty of B vitamins in the food you eat or take a supplement. Include foods which help raise serotonin levels (Oats, milk turkey and pasta) This will have a beneficial effect on your sleep too.

Cognitive or behavioural therapy can greatly assist by changing behaviour and thought patterns that may have led to the illness.

To summarise - Share your problems with a trusted friend or paid counsellor, watch your diet, exercise regularly, take appropriate medication or enrol in behavioural therapy. Help yourself defeat the "black dog" of depression.

Copyright 2006 Wendy Owen

About The Author
Wendy Owen is a health researcher and author.

Want to know how to cure insomnia and achieve healthy sleep? Visit your resource for good sleep advice and articles. Sign on for our newsletter and receive 2 books absolutely free!

From our extensive site, you'll find good info on many topics using this search:

Support your personal development with these popular and effective hypnosis downloads...

  • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
  • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
  • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
  • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...

View all the Hypnosis Downloads here

The New Wave in Meditation Technology

Click here to learn more about the iAwake Profound Meditation Program
The iAwake Profound Meditation Program
is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
Learn More and Download the iAwake Experience
We think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
Copyright © 1997-2018 Trans4mind Ltd