Dealing with depression can be hard enough on its own. Add in the sleeping difficulties that come along with it and it can make things much worse. Both sleeping and depression directly affect one another, making it integral that you do as much as you can to get a good night’s sleep even when depression is making it hard to get some shuteye.
The way you sleep can both hurt and improve your battle with depression, which is why we’re going to explore sleeping tips that can improve your mood and help you manage your own depression.
Dedicate Your Bedroom To Sleep
This may sound like a given, but just think about how many distractions you might have in your bedroom. TVs, desks, video game consoles, tables, books — there are so many things that we often use in our bedroom and can also encourage us to disassociate our bedroom with sleep, let alone distract us from sleep. One of the best ways to turn your bedroom into the ultimate sleep-ready room is to remove all these things and use your bedroom for sleep and sleep only. Save the reading and work for your study and the entertainment for your media room. Make your bedroom extra comfortable, keep it dark and you’ll be on your way to a better night’s sleep and a better mood.
Go To Bed At The Same Time Each Night
Developing a regular bedtime can be just as important to getting the proper amount of sleep. When you go to bed at the same time each night, you’ll begin to establish a rhythm for your body which can help you wake up easier in the morning and increase your energy levels throughout the day. This alone can help you feel more motivated and energetic in the morning, something that’s hard to find when depression has you in its grasp.
Don’t Force Yourself To Sleep
With your bedroom now a devoted sleep sanctuary, you should use it when you’re ready to sleep and not force yourself into a slumber. When we try to force ourselves to sleep we often get antsy, anxious and annoyed. It’s better to occupy our brains and leave the room than it is to stay there and struggle. Leave the room and do some easy reading, listen to some calm music or drink some nighttime tea. When you start feeling sleep again, return to your room and rest away. The benefit isn’t just easier sleep, but by leaving your room you’ll also keep your mind occupied and less inclined to let in sadness and anxiety.
Develop A Nightly Routine
Just as important as going to bed at the same time is developing a nightly routine to repeat every night. This includes things like brushing your teeth, taking medications, preparing clothes for the next day, reading and disconnecting from devices and electronics. By giving yourself time to mentally and physically prepare for bed, you’ll signal to your body that it’s time to calm down for the night, improving sleep, which you’ll feel the full effects of the next day.
Get Some Regular Exercise
There are more and more studies coming out that link exercise to better mental health. So not only does regular exercise improve your mood on its own, but it also leads to better, more restful sleep. With regular exercise, you’ll be helping your mental health twofold, as it will help improve your mental health and improve the quality of your sleep, which also leads to better mental health.
Invest In A Good Bed
One of the simplest ways to improve your sleep is to make sure your mattress isn’t too hard or too soft. Make sure it’s comfortable and easy to sleep on so you can retreat to it after a long day and get some good sleep when you need it most. A poor mattress can greatly hinder your ability to sleep, which will have negative effects on your mental health.
Taking these small steps can have a major impact on your battle with depression, as quality, undisturbed sleep will help you wake each morning feeling refreshed, more energetic and more inclined to tackle the day ahead of you. For further help managing your mental illness, consider enrolling in a clinical trial at the Lehigh Center for Clinical Research to receive free medical care for a variety of mental and neurological conditions.