A Guide to Getting a Good Night’s Sleep when Depressed

Tips to Good Night's Sleep

Sleep disturbances and depression go hand in hand. Depression and sleep issues are directly proportional to each other. The correlation between sleep and depression is particularly complex. Some people find it difficult to fall asleep while others tend to oversleep. It differs from person to person. But for people suffering from depression, regulating sleep patterns is imperative. Here is a guide to getting a good night’s sleep when depressed:

1. Make Your Bedroom Environment Sleep Conducive – The bedroom should be a dedicated space for sleep. Loud noises, having lights on or other distractions can come in the way of peaceful sleep. 

Ensure the curtains are put on, lights are turned off, the room is clean, and the mattress is well laid and organized to induce uninterrupted sleep. If you find trouble falling asleep, read a good book or tune in to some good music. Then, try going to sleep again.

2. Keep a Consistent Bedtime Routine – Following a consistent sleep schedule is significant for the ones dealing with depression. But the benefits of going to bed at a defined time and waking up at the same time have amazing benefits. It not only energizes the human mind but also yields productivity. As per research, having a consistent bedtime routine is as important as the amount of sleep. 

3. Keep Away Stressful Tasks at Bedtime – It is not advised to start any strenuous or potentially difficult tasks during bedtime. An hour before going to sleep, slow down and try to unwind. Avoid devices such as smartphones, laptops, etc during sleep time. 

The blue light emitted from these devices over-stimulates the mind, inhibiting the production of Melatonin (sleep hormone). Watching movies, news, or scrolling through social media can increase stress levels. Instead, read a book or a magazine.

4. Exercise – Regular exercise can do wonders to your mind and body. And it is an effective therapy for one suffering from depression or stress. The body’s natural hormone, endorphin, is released during exercise. 

It acts as an anti-depressant and lifts up the mood. So simply doing exercise or yoga or going for a walk can reap amazing health benefits. It also plays an important role in inducing sleep.

5. go Outside for Morning Strolls – Getting that required dose of Vitamin D is so vital in keeping you stress-free. Going for a morning walk and having a sun bath helps in recalibrating the circadian rhythm and getting back into a routine. Thus, exercise helps in regulating sleep patterns.

Sleep Your Way to Depression!

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