Buzz
Achieving a good night's sleep can feel like a distant luxury for many people, and it becomes even more challenging for those suffering from depression or chronic stress. In fact, insomnia and depression are often linked. Numerous studies have shown that improving sleep can also boost mood. You can enhance your sleep by maintaining a healthy lifestyle, establishing a bedtime routine, avoiding things that disturb sleep, and seeking advice if problems persist.
Steps to Take
Establish a Positive Bedtime Routine
Consistent Sleep Cycle. Avoid irregular sleeping hours, as the body thrives on a predictable rest schedule. Your body will naturally crave rest if you consistently begin relaxing and preparing for sleep at the same time each day.
- A regular sleep routine helps reduce the sluggishness, fatigue, and aches often associated with depression.
- Most adults need around 8 hours of sleep per night to fully recover, while teenagers typically require 9 hours.
- Try to maintain your sleep pattern even on weekends.
Establish a Relaxing Bedtime Routine. Allow yourself to 'recharge' before bed. It’s best to start winding down an hour before actually lying down. Avoid stressful activities or anything that could cause anxiety just before sleep. This period should be dedicated to relaxation.
- The 'recharge' time helps to release negative thoughts and prepare you for a restful night’s sleep. Without giving yourself time to relax, depressive thoughts may linger while you try to fall asleep.
- Limit your use of computers, mobile phones, or watching TV before bedtime. These devices emit blue light, which inhibits melatonin production (the hormone that helps you fall asleep). Additionally, using them can stimulate your mind in various ways — you might get caught up in social media or be reminded of stressful events, especially when watching the news. If you need to watch something, choose content that is positive and inspiring before bed.
Control Your Environment to Simplify Your Mind. Depression can make you feel helpless. You can alleviate emotional burden by organizing your bedroom into a sleep sanctuary. Don’t let your room get cluttered with dirty clothes, papers, piles of books, gadgets, or anything else that isn't tidied up. Here are a few ways to transform your room into the ideal sleep environment:
- Use a white noise machine or a fan to drown out sounds from outside the room or house.
- Ensure the room is dark by using thick curtains or blinds, or by wearing an eye mask.
- Make sure your bed is comfortable. Find a spot or sleeping position that helps you feel at ease.
- Consider using body pillows to prop up your legs, hips, or shoulders. This will help you sleep better and ease feelings of loneliness.
- Keep the room at a comfortable, well-ventilated temperature.
Get Out of Bed if You Feel Restless. Depression can make your mind and body feel restless. If you wake up in the middle of the night and can’t get back to sleep, move to another room and do something (not too stimulating) until you feel sleepy again. Consider these activities:
- Read a book, newspaper, or magazine that isn’t too exciting.
- Do some housework, like washing dishes, folding clothes, or tidying up.
- Drink some water.
- Cuddle your pet if you have one.
- Watch TV with the volume turned down low.
Avoid Things that Keep You Awake
Limit Stimulants like Coffee. While some stimulants can help alleviate symptoms of depression like aches and pains, caffeine can make your mind and body more alert at night. Avoid consuming caffeine 4-6 hours before bed. Drinking more than 4 cups of caffeinated beverages (soda, coffee, energy drinks) in a day can lead to serious side effects, including insomnia. Here are a few things to avoid:
- Soda, which contains both sugar and caffeine
- Energy drinks
- Black tea or coffee
- Chocolate
Avoid Heavy Meals to Prevent Feeling Sluggish. If you suffer from depression, feelings of sluggishness and difficulty focusing can worsen when you overeat. Avoid eating large meals right before bed so your body can easily relax at night. A few hours before sleep, steer clear of heavy foods that require a lot of digestion. Consider having a light snack instead of a full meal if you tend to eat late at night:
- A warm glass of milk or caffeine-free herbal tea
- Low-sugar cereals
- A banana
Reduce Stressful Activities Before Bedtime. Don’t get a head start on tomorrow’s tasks before going to sleep. Doing so will only increase your stress and stir up anxiety. Avoid watching TV or staring at your phone before bed. These activities distract your mind but can also heighten feelings of stress, sadness, or worry. External forces—work, school, life—should be set aside when you settle into bed. Instead, focus on relaxing your muscles and mind. Here are some things to try:
- Don’t scroll through your phone, instead listen to calming music.
- Take deep breaths, counting up to 10. Focus on your breath.
- Meditation or prayer.
- Think of positive events that happened during the day, no matter how small.
- Find something to cuddle, like a pillow. You might consider sleeping with a pet if it brings you comfort.
Live a Healthy Lifestyle
Sunlight Can Help with Depression. Sunlight plays a crucial role in regulating your body’s sleep-wake cycle. It provides Vitamin D, so don’t spend the entire day indoors, especially on sunny days.
- However, too much sun exposure can negatively affect your skin, so it’s important to find a balance between daytime sunlight and nighttime darkness. Getting the right amount of sunlight will help you sleep better.
Exercise to Improve Your Mind and Body. Physical activity is beneficial when you’re dealing with depression—in fact, regular exercise has been shown to have effects similar to taking antidepressants. While there’s no definitive conclusion, experts believe exercise helps by releasing endorphins or stimulating the neurotransmitter norepinephrine, both of which improve mood.
- Aim for 150 minutes of exercise per week (about 30 minutes a day, 5 days a week). You can start with brisk walking.
- Those who exercise 150 minutes a week sleep better and feel less sleepy during the day.
- Consider stretching every morning and evening to relax your muscles. This will also help your body unwind.
Maintain regular meals. When managing depression, it's crucial not to skip meals or overeat. Having balanced meals helps regulate blood sugar levels, as both high and low sugar levels can cause emotional swings. Moreover, avoid sugary foods that raise blood sugar levels and refrain from caffeine, which increases stress and disrupts sleep.
- Avoid spicy foods close to bedtime.
- If eating at night, stick to light snacks.
Engage in activities that relax the mind. Depression can overwhelm you, often bringing up negative thoughts. Be sure to engage in something positive every day. Consider activities like:
- Listening to (or playing) cheerful music
- Journaling about three good things that happened during the day or week, no matter how small
- Playing games such as puzzles or word games
Seek support
Seek help for your depression. Trouble sleeping, broken sleep, or sleeping too much are common symptoms of depression. Those with depression can improve their sleep with mental health therapy.
- Identify the triggers that worsen stress, sadness, or anxiety, and look for ways to avoid or minimize them.
- If depression lasts for weeks or months, consider consulting a mental health professional or healthcare provider to manage your condition and prevent symptoms from worsening or persisting.
- If you're on antidepressants and the side effects affect your sleep, talk to your doctor about it.
Create a healthy, alcohol-free sleep routine. Drinking alcohol or other substances might seem like a quick fix, but studies show alcohol interferes with deep, restful sleep. It can help you fall asleep initially, but you’ll likely wake up in the middle of the night, unable to get back to sleep.
- Combining alcohol with sleeping pills or other medications can be dangerous, even life-threatening.
- Furthermore, alcohol increases the risk of depression. It can make your depression worse and become an unhealthy coping mechanism, preventing you from addressing and healing your condition.
- Trust that there are other ways, as previously mentioned, to achieve a restful night’s sleep. Your body will thank you in the long run.
Consult with a healthcare professional. There are many sleep aids available, both prescription and over-the-counter. Be cautious when using these frequently. If insomnia and depression persist, ask your healthcare provider about other potential conditions you may have:
- Sleep disorders like sleep apnea
- Shift work disorder, if you work night shifts
- Other medical causes of chronic fatigue or insomnia
Advice
- Remember, you are not alone. One in five people (including children and adults) will experience some form of mental health issue in their lifetime. Seeking help is nothing to be ashamed of.
Warning
- Avoid becoming dependent on sleep medication. This can chemically make your body reliant on these drugs for sleep, worsening symptoms in the long run. If you are using medication frequently to sleep, there may be an underlying medical issue that requires attention. Consult a healthcare professional.
- If you experience thoughts of self-harm while trying to sleep, immediately reach out to the National Suicide Prevention Lifeline by calling or texting: http://www.suicidepreventionlifeline.org/
