It’s been like 3 weeks now that I’ve woken up at 4am without good reason. Have tried physical activity, melatonin, going to bed earlier… nothing seems to work. Any advice is appreciated.
It’s been like 3 weeks now that I’ve woken up at 4am without good reason. Have tried physical activity, melatonin, going to bed earlier… nothing seems to work. Any advice is appreciated.
In medicine we are taught that the first line treatment for insomnia is treating the underlying illness—in your case, potentially depression— otherwise, CBT-i (cognitive behavioral therapy - insomnia).
So my first recommendation is to seek care from your physician for your depression.
Otherwise, there are well described self taught classes for CBT-i. I have told patients to check out the VA’s website for this: https://mobile.va.gov/app/cbt-i-coach
It is a lot of the sleep hygeine described in another excellent post hew.