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Craig Alan Brown, MD
Serving the San Diego Community Since 1975

Recharge & Refuel: Tools for Getting a Restful Night of Sleep

5/26/2017

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Don’t underestimate the value of a restful night of sleep; according to Psychology Today, not only are sleep disorders (insomnia, oversleeping, etc.) often an indicator of depression or anxiety, but in fact over time, a lack of sleep and irregular sleeping habits can make your symptoms worse.

Below are some tools and suggestions for improving the quality of your sleep, and ensuring you get the rest you need to help you manage your symptoms more effectively.

During the Day: Setting Yourself up for Success
  1. Use your bed only for sleep.  Avoid activities like watching TV and reading in bed; it may be tempting (and comfortable!), but it’s important that your brain associate your bedroom and bed with sleep, and sleep alone.
  2. Limit your caffeine intake throughout the day.  This can be tough when you feel you’re running on empty, but when the times comes to hit the sheets, your body will thank you.
  3. Get regular exercise.  You don’t have to start training for a marathon, but at least 30 minutes of moderate exercise 5 days a week will help your brain and body relax – leaving you primed to fall asleep, and stay asleep.
  4. Spring for a quality mattress.  Assuming you aim for 8 hours of sleep a night, you’ll end up spending around 1/3 of your life in bed – consider a good mattress an investment.
  5. Keep a regular sleep schedule; aim to go to sleep and wake at the same time each day.  While it can be tempting to oversleep on weekends, it’s best to limit it to an additional hour or two at most.

Bedtime: Turning In & Winding Down
  1. Keep your bedroom dark, and limit unnecessary light sources.  Invest in quality blinds or drapes, and if that’s not an option, a comfortable sleep mask will do the trick.
  2. A quiet bedroom helps eliminate distractions that keep you from falling or staying asleep.  A fan can be useful in creating white noise, or if you prefer to use your phone, try one of the dozens of sleep apps that provide a wide range of background noise for sleep.  Ear plugs may seem like a last resort, but can be surprisingly comfortable to sleep in.  Find the best solution that works for you.
  3. If you have pets, keep them out of the bed and bedroom.  Heartbreaking as it may be, with fewer interruptions and more space to spread out – you’ll thank yourself later.
  4. Limit screen time (TV, tablets, smart phones, etc.) for at least an hour before bed; pick up a book or magazine, or try listening to an audiobook.  If you absolutely cannot resist checking your phone, download an app like Twilight which limits your exposure to types of light that may affect your natural circadian rhythm.
  5. Schedule time to decompress before bed.  Find what works for you; it may be a hot bath or shower, a cup of herbal tea, or a few moments of quiet meditation.  Taking just five or fifteen minutes for self-care can help you mentally prepare for sleep.

Battling a mood disorder can be both physically and mentally exhausting.  Getting a restful night of sleep will help you refuel, recharge, and give you the energy you need to better manage your symptoms when they arise.

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How to Curate Your Social Media Experience

5/1/2017

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Most of us have a love-hate relationship with our social media accounts.  At best it can be a creative outlet, a wonderful way to keep in touch with friends, share your own experiences, and find inspiration.  At worst, it can be triggering, discouraging, and downright depressing.  We are inundated with photos of glamorous vacations, perfectly-composed selfies, and constant reminders of what our lives ought to look like.

In a perfect world, we’d be able to avoid the social media circus entirely – cancel our Facebook accounts, steer clear of Instagram, Twitter, and the like, but for most people, that’s both difficult and unrealistic.

The good thing news is that even if you can’t bear to steer clear of your social media accounts, ultimately you are in control of your experience.  Make it work for you, rather than against you.

I like to call this “curating” my social media experience, and in my personal experience, it has been integral to my recovery.  I may not give up my Facebook or Instagram accounts, but I can craft and curate them for wellness and recovery.  The tools below have helped me keep my social media accounts a source of positivity, but it’s important to find whatever balance works for you.

Three Ways to Curate your Social Media Experience

  1. Limit your social media intake.  Even if you can’t bear to avoid it entirely, balance is key – limit checking your accounts to a handful of times a day, and avoid getting sucked into hours of browsing.  Studies have repeatedly shown that those who spend too much time on social media sites are more likely to feel unhappy and less satisfied with their lives.  Spend a day or two unplugged, and find other positive ways to fill your time.
  2. Surround yourself with positivity, and cut out the negative.  Eliminate accounts that are triggering or make you feel poorly about yourself.  That “fitspo” account you’re following? Delete.  That super competitive “friend” from high school? Gone!   Follow accounts that boost you up – not those that bring you down.
  3. Don’t compare and despair.  Above all, remember above all to take every image you see with a grain of salt.  The images you’re seeing are someone’s “highlight reel” – not their outtakes!  These are artfully posed, and well-crafted SNAPSHOTS of peoples’ lives.  It’s all a production, so don’t buy into all the hype.
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For better or worse, social media is a big presence in our lives.  Find a balance that works for you, stay positive and focused, take one day at a time, and let the rest fall into place.
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    Dr. Craig Alan Brown has been providing the highest quality of care and support to the San Diego community for over forty years.

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Dr. Craig Alan Brown MD
Diplomate American Board of Psychiatry and Neurology

1507 Crest Road
Del Mar, CA 92014
​Phone: (619) 790-9754
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Fax: (619) 393-0615