Sleep is important when dealing with depression.
So many of the people that I see with depression also have problems sleeping. A poor sleep schedule is among the several physical symptoms of depression. Depression can cause bedtime problems such as insomnia, but trouble sleeping can also enhance depression symptoms by interfering with your body’s circadian rhythm. Once our biologic clock has been disturbed, it can make sleep more irregular and that adds to the depression. It can become a vicious cycle for people. Suffering from depression doesn’t mean you’re destined to a life of tossing and turning at night followed by drowsy mornings. You need to change your sleeping habits here is what I recommend.
Participating in regular physical activity is the most clear-cut natural way to relieve stress, which is often responsible for keeping people up at night. Indoor exercise can be beneficial for those with clinical depression, but try to head outdoors to soak up some sunlight while you get a workout – the vitamin D will help keep your melatonin levels balanced and your circadian rhythm healthy. Outdoor activities such as hiking, and kayaking are good ways to get moving. You might even consider joining a softball team, this will provide you with exercise while helping you make new friends. However, engaging in physical activity too close to bedtime can make falling asleep difficult so aim to complete your exercises at least four hours before slumbering.
Adjust your sleep space
People tend to sleep better when their bedrooms are cool, dark and quiet, and this is especially important for those with depression. That means turning the electronics off or on silent, shutting off the lights and turning on a fan or air conditioner if it’s hot out. Take advantage of a white noise machine to drown out any sounds that might distract you from sleeping. If you often find yourself waking up with a sore back or stiff neck, you may want to invest in a comfortable mattress or pillow that supports you and contours to your body.
Create a sleep ritual
Falling asleep to a television show does not make for a healthy sleep ritual. In fact, you will benefit greatly from shutting off the television, computers and cell phones well before bedtime. Watching the tube at night provides mental stimulation that can keep you up late even after you’ve gone to bed. You can make drifting off to sleep easier by sticking to the same calming routine every night. Try to go to bed at the same time each night, allowing yourself at least an hour to unwind. Use this time to listen to relaxing music, pray, read a book, whatever activity works best to ease your nerves and prepare your mind and body for slumber.
This is guaranteed to work!