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How to Get a Good Night's Sleep When Depressed

 How to Get a Good Night's Sleep When Depressed


Depression can make it hard to sleep, and not getting enough sleep makes depression worse. It’s a vicious cycle, but you can break it by following these steps to get a good night’s sleep when depressed.




4 Tips for Getting a Better Night’s Sleep

1. Avoid watching television or working on the computer in the hours leading up to sleep. 

2. Create a regular sleep schedule by going to bed and Wake Up from Time to Time. 

3. Keep a cool, comfortable environment in your bedroom for optimal sleep conditions. 

4. Reserve the bed for sleep and sex and create an environment that promotes relaxation.


Use Essential Oils

Aromatherapy is one of the most popular natural sleep remedies. Research has shown that certain essential oils can help ease anxiety and promote relaxation, both of which are key factors in improving sleep quality. Lavender oil is one of the most well-known sleep-promoting essential oils, but chamomile and ylang-ylang are also effective. To use essential oils for sleep, add a few drops of oil to a diffuser or apply it to your pillow before bedtime.


Track Your Sleeping Habits

To get a better sense of how your depression is affecting your sleep, start tracking your sleeping habits. Note when you go to bed and wake up, how many hours you sleep, and how rested you feel when you wake up. Also, keep track of any naps you take during the day. This will give you a better understanding of your natural sleep patterns and how depression is impacting them.


Have A Specific Bedtime Routine

A specific bedtime routine can help ease you into sleep and make it easier to fall asleep. For example, you could take a warm bath, read a book, or listen to calming music. Avoid working or using electronic devices in bed, as this can make it harder to fall asleep. Establishing a regular sleep schedule can also be helpful. It is important to go to bed at the same time every night and wake up at the same time every morning. In addition, try not to nap during the day unless your doctor tells you that napping will benefit your health.


Wake Up Time to Time

It can be tempting to sleep in when you're depressed, but try to stick to a regular sleep schedule as much as possible. This means going to bed and waking up at the same time every day, even on weekends. Not only will this help you get the right amount of sleep, but it will also help improve your mood and energy levels.


Create A Calming Environment

The first step to getting a good night's sleep when depressed is to create a calming environment. This means eliminating as much light and noise as possible. Consider using blackout curtains or an eye mask to block out light, and earplugs or white noise to reduce sound. Creating a cool, comfortable environment can also help you relax and drift off to sleep more easily.


Practice Meditation & Progressive Muscle Relaxation 

According to the National Sleep Foundation, two-thirds of Americans say they occasionally or frequently experience sleep problems. you're not alone. Depression can make it hard to fall asleep and stay asleep. But there are things you can do to ease your way into a restful night's sleep.


Try Light Therapy For Depression

Light therapy is an effective treatment for depression. It can help improve your mood and energy levels, and it can also help you sleep better. If you're depressed, you may not feel like getting out of bed in the morning, but light therapy can help you feel more alert and awake. Exposure to bright light early in the day can help regulate your body's natural sleep-wake cycle, so you'll be able to sleep better at night.

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