Content

• To step
• Part 1 of 4: Developing a good sleep rhythm
• Part 2 of 4: Preventing stimuli that keep you awake
• Part 3 of 4: Be healthy in your daily life
• Part 4 of 4: Looking for support
• Tips
• Warnings

Getting a good night's sleep is difficult for many, and even more difficult for people with depression or chronic stress. It has been found that depression and insomnia often go hand in hand. Research has shown that sleeping better can also improve your mood. Sleep better by staying healthy during your daily activities, having a good sleep schedule, avoiding things that keep you awake, and getting advice if your sleep problems persist.

To step

Part 1 of 4: Developing a good sleep rhythm

1. Maintain a constant sleep cycle. Avoid erratic sleep schedules where you go to bed at different times every night. You are more likely to feel rested if you rest and get ready for bed at around the same time each day.
   • Keeping your sleep patterns consistent will help avoid the feelings of sluggishness, lethargy, and fatigue often associated with depression.
   • Most adults need an average of 8 hours of sleep per night to feel rested. Teens need an average of 9 hours.
   • Keep your sleep rhythm consistent, even on the weekend.
2. Create a bedtime routine that will help you relax. Allow yourself time to relax before bed. Schedule about an hour between getting ready for bed so that your head touches the pillow. Don't do stressful activities or worry just before you are ready to go to bed. Now is the time to relax!
   • Taking time to relax will help release negative thoughts and prepare you for a positive night's sleep. If you haven't given yourself time to relax, your depressive thoughts may linger when you're trying to fall asleep.
   • Before going to sleep, limit time on the computer, cell phone, or TV. These devices emit a so-called blue light, which suppresses the production of melatonin (the hormone that makes you sleepy). Plus, using these devices can be stimulating in other ways - you can get sucked into watching social media and they can remind you of stressful events, especially when you're watching the news. If you do look at something, try to keep it positive and inspiring right before you go to bed.
3. Keep your environment as a way to disentangle the brain. Depression can feel like it's immobilizing you. Reduce these feelings of overwhelm by setting up your bedroom as a quiet place to sleep. Avoid clutter in your room such as a lot of dirty clothes, loose papers, piles of books, piles of equipment, or other unorganized things. Here are some ways to make your bedroom more comfortable for sleeping.
   • Use a white noise machine or fan to suppress outside noises from outside the room as well as in the house.
   • Make sure the room is dark by using heavy curtains or darkening or by using a sleep mask.
   • Make sure your bed is comfortable. Look for places or postures that allow you to relax better if possible.
   • Consider using a body pillow to support your legs, hips, and shoulders. This can lead to a better night's sleep and can relieve feelings of loneliness.
   • Provide a pleasant temperature in the room and good ventilation.
4. Get out of bed when you are restless. Depression can make your mind and body restless. If you wake up in the middle of the night and can't sleep anymore, move to another room and do something else (nothing that could be too stimulating) until you feel sleepy again. Consider the following activities:
   • Read a book, newspaper, or magazine article that isn't too compelling.
   • Do a chore like doing the dishes, folding clothes, or putting something away.
   • Drink some water.
   • Take care of your pets if you have them.
   • Watch TV with the volume low.

Part 2 of 4: Preventing stimuli that keep you awake

1. Limit caffeine as a stimulant. While stimulants can help with symptoms of depression such as fatigue, caffeine can cause your mind and body to stay too active at night. Avoid caffeine four to six hours before bed. Drinking more than four cups of a caffeinated drink per day (soda, coffee, energy drink) can have serious side effects, including insomnia. Here are some foods to avoid:
   • Soft drinks with a lot of sugar and caffeine
   • Energy drinks
   • Black tea or coffee
   • Chocolate
2. Avoid heavy meals to reduce lethargy. When you are depressed, feelings of lethargy and lack of concentration can get worse when you are too full. Avoid overeating as a means of calming yourself at night. Heavy foods that fill you up and put your stomach to work should be avoided for a few hours before bed. If you're sensitive to a late snack, consider these snacks instead of larger meals right before bed:
   • A glass of warm milk or herbal tea (without caffeine)
   • A bowl of low-sugar cereal products
   • A banana
3. Avoid stressful activities right before bed. Do not start work for the next day, just before going to sleep. This can be stressful and trigger fears or feelings of depression. Limit the time you spend watching TV or on your phone or computer right before going to bed. This may distract you from your thoughts, but it can also lead to stress, depression, or anxiety. External forces in the world - work, school, life - should disappear when you hit the bed. Concentrate on how to relax your muscles and mind. Consider the following:
   • Put on headphones and listen to soothing music.
   • Do breathing exercises or count to ten. Concentrate on your breathing.
   • Meditate or pray.
   • Think of three positive things that happened today, even if they are very small things.
   • Find something to hold, such as a pillow. You may also want to consider letting your pet sleep with you if that is comforting.

Part 3 of 4: Be healthy in your daily life

1. Get some sun to help with depression. Sunlight is important in maintaining the sleep and wake cycle in the body. It can also help boost your Vitamin D in the body. So don't spend all your time indoors, especially on sunny days.
   • While too much sun exposure can be bad for the skin, it is important to get a healthy dose of sunlight during the day and darkness at night. This has been shown to help with a good night's sleep.
2. Exercise to train your mind and body. Being active can help with depression - in fact, regular exercise has been found to be just as effective as taking antidepressants. Although not proven, many experts believe that exercise can help treat depression by releasing endorphins or stimulating the neurotransmitter norepinephrine, which improves mood.
   • Try to exercise for about 150 minutes a week (that's 30 minutes five days a week). You can start with a brisk walk.
   • People who exercise for 150 minutes a week sleep better and feel less sleepy during the day.
   • Consider stretching in the morning and evening to loosen up your muscles. This can help your body to relax.
3. Eat meals at a regular time. In depression, it is important not to skip meals or overeat. Regular eating keeps your blood sugar level stable; spikes and drops in blood sugar can lead to mood swings. In addition, try to avoid sugary foods that can cause blood sugar to rise, as well as caffeine, which can increase anxiety and interfere with your sleep.
   • Avoid spicy foods, especially just before going to sleep.
   • Late night snacks should be limited to light snacks, if at all.
4. Do things that relax your mind. Depression can make you feel like it is controlling your day and that it provokes negative thoughts too often. Make sure to include something positive every day. Consider activities such as:
   • Listening to music (or playing music) that makes you happy
   • Write in a diary about three positive things that happened that day or week, including the little things
   • Play a game, such as puzzles or word games

Part 4 of 4: Looking for support

1. Seek support for your depression. A bad or restless night's sleep (or sleeping too much) is a symptom of depression.People with depression may benefit from improving their sleep patterns as part of their mental health treatment.
   • Identify possible triggers for your stress, depression, or anxiety symptoms. Look for ways to avoid or reduce these causes.
   • If your depression has been going on for weeks or months, consider seeking the help of a mental health professional or health care professional for ways to manage your depression that will keep your symptoms from continuing or getting worse.
   • If you are currently taking antidepressants and have been affecting your sleep, discuss these symptoms with your healthcare provider.
2. Instead of alcohol, try positive sleeping habits. The use of alcohol or other stimulants may seem like a good solution in the short term, but research shows that alcohol inhibits good, restful sleep. It can make you sleep poorly or restlessly at night, even if it actually helps you fall asleep in the first place.
   • Mixing alcohol with other sleep aids or medicines can be very dangerous, sometimes even fatal.
   • In addition, alcohol increases the risk of depression. It can also worsen depression and become a negative coping mechanism, which can keep you from addressing and treating your depression.
   • Rely on other ways, as mentioned above, to get a good night's sleep. Your body will thank you in the long run.
3. Talk to a healthcare provider. There are many sleep aids available, both over the counter and by prescription. Be careful about using these remedies regularly to help with insomnia. If you have a persistent problem with sleep and depression, ask your healthcare provider about the following possible causes that may be involved:
   • Sleep disorders such as sleep apnea
   • Disorder due to irregular working hours, if you work the night shift
   • Other possible medical reasons for chronic fatigue or insomnia

Tips

• Remember, you are not alone. About one in five people (children and adults) have had some form of mental health problems in their lifetime. Getting help is not something to be ashamed of.

Warnings

• Avoid dependence on sleeping pills for sleep. This can make the body chemically dependent on these pills for a good night's sleep, leading to worse symptoms over time. If you regularly use sleeping pills for sleep, there may be other factors that require medical attention. See a doctor.
• If you have thoughts of harming yourself while trying to sleep, contact Suicide Line 113 by phone or online: www.113.nl.