Relaxation helps with depression



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Lack of sleep may not only indicate depression but may also trigger depression. Relaxation and meditation exercises neutralize this effectively. They help to "turn off" better mentally and finally come to rest at night.

approximately Four million people in Germany suffer from depression. In addition to the typical symptoms such as depression, lack of interest and loss of interest usually cause internal disturbances and a great deal of physical and emotional tension. They can not turn it off and do not come to rest at night. The dilemma: "Bad sleep is often not just a symptom of depression, but often also the trigger," explains Dr. med. Martina Huck-Breiter, chief physician of the Rhineland-Palatinate Schlossparkklinik Dirmstein. Therefore, the expert advises: "If the Ein- or Durchschlafbeschwerden lasts several weeks, a medical explanation of the cause is necessary."

Lack of light in winter can quickly increase mental illness. (Image: Kittiphan / fotolia.com)

Lack of sleep robs us of the "last nerve"

We spend a third of our lives in bed. While we slept deep and firm night, we felt rested the next morning, fresh and full of energy. If we spend hours without finding sleep, we often torture ourselves the next day – exhausted, tired, and irritated.

Chronic sleep deprivation not only robs us of the "last nerve": if the body and mind are permanently unable to relax, we age faster and become sicker. "Continued time periods are important to our well-being – and also to our recovery in the case of an illness," emphasizes Dr. Med. Huck-Wide. In their experience, sleep and sleep problems are as typical as sleep disorders in depression, as well as early awakening in the morning. "The most common causes for this are permanent pondering and internal tension," says the specialist in psychiatry and psychotherapy. For this reason, relaxation and meditation courses are an integral part of the clinical treatment of depression and other mental illness. "Regular times in the relaxation mode help the body and mind regenerate, and they allow patients to cope better with stressful situations and stress," Dr. Med. Huck-Wide. Progressive muscle relaxation and autogenic training proved to be particularly useful.

Timeout in Relax Mode

"Yoga is a good alternative to provide targeted relaxation" Huck-Breiter's years of experience. With the help of body positions predominantly at rest, the so-called asanas and simple movements, muscles, joints and spine, as well as cardiovascular, nervous, immune, lymphatic and glandular systems are reinforced. The physical tensions dissolve in a gentle way.

For a conscious relaxation, experts also recommend the bow and arrow. "Focusing on a goal eliminates disturbances in the environment," says the expert. Participants find peace and develop serenity. Inner attention is promoted, acquired self-confidence and corrected false self-evaluations.
Occasionally, however, even listening to relaxing music at night is enough to find the necessary rest for a healthy sleep.

Sleep hygiene allows us to sleep

A key factor for quiet evenings is not good sleep hygiene. These include a dark and quiet room with a nice 17, no more than 18 degrees and a high quality mattress. Experts advise abstaining before going to bed largely in tea, coffee or alcohol. In addition, the last and lightest possible meal should be made three to four hours before. "It does not work, despite all the precautionary measures with falling asleep, please, not only for restless hours in bed to and fro," advises the medical specialist. "Get up better, read a good book or listen to relaxing music – and lie down only when your tiredness is noticeably stronger."

So come and rest

Expert Tips for Peaceful Nights Without Stress:
Only children need 12 hours of sleep or more. In adults, seven, eight hours, some up to five or six are enough. Decisive is the individual need to sleep.

The fact that warm milk with honey makes it easy to fall asleep is not scientifically proven. However, verifiable cherries may be helpful because of the melatonin sleep hormone contained in it.

Taciturn people are finding it hard to rest. If relaxation is not successful, monotonous activities, such as counting sheep, may help, as they divert attention from stressful thoughts.

Strong habits such as walking at night or reading class before bed are recommended.
It is important to have a steady rhythm of sleep: if possible, go to bed at the same time and get up again.

Sleeping pills should be taken at the most in exceptional situations. As the studies show, it is not possible to sleep without medication.

In fact, nature remedies such as valerian, lavender oil or lemon balm often act instead of the sleeping pill. The pharmacist will continue to help us here. Dr. Martina Huck-Breiter is a specialist in psychiatry and psychotherapy and chief physician of the Dirmstein Park lock clinic specializing in burnout and depression.

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