We all have experienced a low-time in our lives. Sadness is one of the emotions humans have and with time, we get over the sadness. But for some people, sadness can be persistent and they tend to drown in that sadness with no hope for the future. This stage or condition is called depression. As per studies, a majority of people suffer from this condition. There is a relationship between depression and sleep. People suffering from depression lack sleep. So if you want to have a good sleep if you suffer from depression, here are some tips which can help you:
What is Depression?
Depression is a common mental illness that can affect one’s thoughts negatively. This condition may occur when something happens to a person that disturbs their mind such as a loss of someone dear, a failed relationship, etc. If left untreated, depression can lead to major issues such as loss of interest, lower libido, lower self-esteem, Insomnia, etc. Insomnia is a situation where a person cannot sleep at all which will then result in health issues.
How to Sleep Better?
Lack of sleep can cause major sleeping disorders. So here are some ideas which can help you sleep better even if you have depression.
Modify Your Bedroom
If you like to read a book by lying in your bedroom, or if you prefer going through your mobile just before you sleep, then you need to stop that habit. Your bedroom should be used exclusively to sleep. Too much light, especially blue lights from the mobile, too much noise, etc. can prevent you from getting a night of good sleep. Try modifying your bedroom by adding black curtains, or blinds. Invest in a good mattress such as memory foam mattress from Wakefit, so that your body can get adequate support.
Creating a Bedroom Routine
When you plan to start a new habit, you will have to practice it continuously so that it can become a routine. The same rule applies to sleep as well. Make yourself free from all the devices, lights, etc. at least 30 minutes before your bedtime. Create a habit of going to bed at the same time every day. When you practice this pattern, your body and mind will get used to it and you will feel sleepy at the same time every day.
Sleep Diary
Keeping a sleep diary will be a good choice if you lack sleep. If you journalize your sleep time and rising time, it can help your doctor to understand your sleep pattern. In a sleep journal you can include the time of your dinner, time and amount of caffeine intake, number of day time naps, etc.
Feel the Sunlight
People with depression have a lot of mood swings. Sometimes they want to sit alone. But you will have to fight that emotion. Go outside and get plenty of sunlight. Sunlight is a major source of Vitamin D which can enhance one’s mood. If you do not want to go outside, then keep your windows open during the day time and feel the sunlight.
Exercise Regularly
One of the cost-effective ways to fight depression or any other sleeping disorder is to make your bodywork. Regular exercising can stimulate the hormones and as a result, the body will release its natural anti-depressant, endorphins that can improve your mood. Start from brisk walking for at least 30 minutes a day and gradually increase it. Exercise can not only improve your emotions but it can also help in building up confidence.
Depression is quite hard that one may find difficulty in sleeping or even if they sleep, it will not be a night of quality sleep. As per experts, people who lack sleep due to depression should try hard to regulate and improve their sleep. How can you conquer depression? There is no best way other than facing it.
Summary
Depression is a major emotional breakdown that can ruin a person. If not treated on time depression can lead to many major health issues. Insomnia, troubled sleep, and oversleeping, these are all symptoms of people having depression. Sometimes depressed people can stay awake the whole night thinking about what had happened in the past. One can go into depression under various circumstances. But not all of those affects one’s sleep pattern. Experts say that even if a person doesn’t have depression, they can get into the same if they are not getting adequate sleep.
Getting quality sleep if you are depressed itself is a challenge. Having said that, if you really want to get out of the situation and want to enjoy some quality sleep, one can do it if they adopt certain changes in their routine. Stress could be a factor that is affecting a person’s sleep. If you are not getting enough sleep, you may get stressed out thinking about the reason behind it. The outcome will be more sleepless nights. One can control stress by exercising regularly. This one step can do wonders for your sleep quality. A person with depression, when they start exercising, means they are trying to concentrate on other things rather than the reason that has put them in depression.
Keeping a sleep diary, going outside and adapting a new bedtime routine can certainly do wonders for your sleep pattern. Getting yourself adapted to a new routine means that you are controlling your body and mind and as a result, you will get enough sleep during the night.
