Keeping your sleep pattern consistent will help to avoid the feelings of sluggishness, lethargy, and fatigue that are commonly associated with depression. Most adults need an average of 8 hours of sleep each night to feel rested. Teens need an average of 9 hours. [3] X Research source Keep your sleep cycle consistent even on the weekends.
Having time to “unwind” will help to release negative thoughts, and prepare you for positive sleeping. If you haven’t allowed yourself time to unwind, your depressive thoughts may linger when you are trying to fall asleep. Limit time on the computer or cell phone, or watching TV, right before heading to bed. [4] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020. These devices emit something called blue light, which suppresses melatonin production (the hormone that makes you sleepy). In addition, the use of these devices can be stimulating in other ways — you may get sucked into looking at social media or they may remind you of stressful events, particularly if you’re watching the news. If you watch anything, keep it positive and inspiring right before bed.
Use a white noise machine or fan to drown out external noises, both outside of the room and the home. Make sure the room is dark by using heavy curtains or blinds or using a sleep mask. Make sure your bed is comfortable. Find spots or positions that feel more relaxing if possible. Consider using a body pillow to support your legs, hips, and shoulders. This may lead to better sleep, and ease feelings of loneliness. [5] X Research source Keep the room at a comfortable temperature that is well-ventilated.
Read a book, newspaper, or magazine article that is not too engaging. Do a chore, like washing dishes, folding clothes, or putting away something. Get a drink of water. Pet your animals if you have any. Watch TV with the volume low.
Sodas with lots of sugar and caffeine Energy drinks Black tea or coffee Chocolate
Glass of warm milk or herbal (non-caffeinated) tea A bowl of low-sugar cereal A banana
Put on headphones, and listen to soothing music. Do deep breathing, counting to 10. Focus on your breath. Meditate or pray. Think about three positive things that happened that day, even if they are very small things. Find something to hold like a pillow. You might also consider having your pet sleep with you if they provide comfort.
While too much sun exposure can be bad for the skin, it’s important to have a healthy dose of sunlight in the day, and darkness at night. It has been shown to help with a good night’s sleep.
Try to exercise for about 150 minutes each week (that’s 30 minutes five days a week). You can start by going for a brisk walk. People who work out for 150 minutes weekly sleep better and feel less sleepy during the day. [13] X Research source Consider doing stretches in the morning and night to loosen your muscles. This may help relax your body.
Avoid spicy foods particularly close to bedtime. Late-night snacks should be limited to light snacks, if at all.
Listening to music (or playing music) that makes you happy Writing in a journal about three good things that happened that day or week, even the small stuff Playing a game, such as puzzles or word games
Identify possible triggers for your symptoms of stress, depression, or anxiety. Seek ways to avoid or reduce these triggers. If your depression has been going on for weeks or months, consider seeking help from a mental health professional, or a healthcare provider, about ways to manage your depression so that your symptoms do not persist or get worse. If you are currently on an antidepressant and your sleep has been affected, discuss these symptoms with your healthcare provider.
Mixing alcohol with other sleep aids or medications can be very dangerous, or possibly lethal. [16] X Research source In addition, alcohol increases the risk of depression. [17] X Research source It may also worsen your depression and become a negative coping mechanism, keeping you from addressing your depression and treating it. [18] X Research source Trust that there are other ways, as mentioned above, to get a good night’s sleep. Your body will thank you in the long-run.
Sleep disorders such as sleep apnea Shift work disorder, if you are working the night shift Other possible medical reasons for chronic fatigue or insomnia
