How to Get a Good Night Sleep when Depressed

Getting a good night’s sleep can be difficult for many, and it may be even more difficult for those with depression or chronic stress. It has been shown that depression and insomnia often go hand in hand. Yet studies have shown that improved sleep can also improve your mood.[1] Get better sleep by staying healthy in your daily activities, having a bedtime routine, avoiding things that keep you awake, and seeking advice when your sleep problems persist.

Creating a Positive Bedtime Routine
Keep a consistent sleep cycle.[2] Avoid erratic sleep schedules where you go to bed at different times each night. You are more likely to feel rested if you begin to unwind and prepare for bed around the same time each day.
Create a pre-bedtime routine that helps you unwind. Allow yourself time to “unwind” before bed. Plan for about an hour between the time you start to get ready for bed, until your head hits the pillow. Don’t start activities that are stressful, or make you anxious, right before you get ready for bed. This is your time to get relaxed.

Control your environment as a way to declutter the brain. Depression may feel like it immobilizes you. Reduce these feelings of being overwhelmed by making your bedroom a sanctuary of sleep. Avoid cluttering your room with lots of dirty clothes, loose papers, stacks of books, piles of equipment, or other disorganized things.
Get out of bed if you’re restless. Depression may make your mind and body feel restless. If it is the middle of the night, and you have awoken and can’t get back to sleep, then go into another room and do something else (nothing that may be too stimulating) until you feel sleepy again.

Consider these activities:
• 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.
• Watch TV with the volume low.

Avoiding Triggers that Keep You Awake
Limit caffeine as a stimulant.[6] While stimulants may help with symptoms of depression such as fatigue, caffeine may keep your mind and body too active at night. Refrain from caffeine four to six hours before bedtime. Drinking more than four cups a day of a caffeinated beverage (soda, coffee, energy drinks) may have serious side effects, including insomnia.[7] Here are some foods to avoid:
• Sodas with lots of sugar and caffeine
• Energy drinks
• Black tea or coffee
• Chocolate

Avoid heavy meals to reduce listlessness. If you’re depressed, those feelings of lethargy and lack of concentration may be worse when feeling overly full. Avoid overeating as a way to self-soothe at night. Heavy foods that fill you up and put your stomach to work should be avoided a few hours before bed.
Reduce stressful activities right before bed.
Being Healthy in Your Daily Life
Get some sunshine to help with depression.
Exercise to improve your mind and body.
Eat meals on a regular schedule.