Q If you have depression, you may sleep too much or not at all. How should you manage your sleep?
A Maintaining a consistent bedtime and wake-up time is the most important thing. Basic sleep hygiene involves limiting daytime naps to within 30 minutes and avoiding light from smartphone and TV screens at night.
Detailed Answer
In depression, sleep problems are both a symptom and an aggravating factor. Key principles of sleep hygiene: go to bed and wake up at the same time every day (including weekends), use the bed exclusively for sleep, block out smartphone and screen light one hour before bedtime, avoid caffeine after 2 PM, and limit daytime naps to 20–30 minutes. Since oversleeping (more than 10 hours) also lowers the mood, it is recommended to set a fixed wake-up time using an alarm.
Perspective of a Korean Medicine Clinic
In Korean medicine, insomnia is viewed as a deficiency of the heart and spleen (Simbiyangheo) or an excess of heart fire (Simhwahangseong). Herbal medicines that nourish both the mind and the spleen are prescribed for insomnia of the Heart-Spleen Yang Deficiency type, while herbal medicines that reduce heat and nourish Yin to aid sleep are prescribed for insomnia of the Heart Fire type. Acupuncture treatment (wrist, inner ankle, and face) helps stabilize the autonomic nervous system and improve sleep quality.
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