Summarize the following:
One of the most widespread symptoms of depression is sleep disturbance – getting either too much or too little sleep. Sleep is an important part of staying mentally healthy and when you don’t get the right amount, mood swings and depression are often the result. To avoid these negative consequences, prepare a sleep schedule. Coming up with a sleep schedule depends on your personal needs – some people need to sleep more than others. However, when depression during pregnancy is concerned, the generally accepted rule is that you should sleep about 9 hours per night, and have two short naps during the day (approximately an hour long for each). To reap the benefits of your sleep schedule, you're going to need to go to sleep and wake up every night and morning at the same time. It's best to have it at the same time every night so your body can get used to the schedule and eventually find it easier to sleep. This will mean some sacrifices, yes. If you choose 10 PM as the time to go to sleep, this includes weekends, too. There will be the occasional night when you want to stay up (or morning when you want to sleep in), but the schedule still needs adhering to. This might be difficult to do at first, and it is very likely that the first few times you will toss and turn without being able to fall asleep, but in a few days your body will get used to the new regime and things will get easier. Depression itself usually also affects your sleep. The biggest problem with this symptom is that it feeds a vicious cycle. In order to get yourself out of this sleeping trap and feel happier, you need to dedicate yourself to this idea of a sleep schedule and stick to it. Normalcy and routine are key. Sleep is especially important when suffering from depression during pregnancy because it is what allows your brain to fully rest and recharge. As your brain is the organ that controls your emotions, and therefore depression, depriving it from the right amount of sleep can be very harmful. If you spend a night tossing and turning, make up for it with a nap during the day. Two one-hour naps are appropriate during pregnancy if you did not receive enough sleep the night before. However, be sure that these naps don't interfere with you falling asleep and waking up on time the next day!
Take charge of the way you sleep by creating a sleep schedule. Go to sleep and wake up at the same time each day and night. Observe your sleep schedule strictly. If you get off your schedule, take a nap.