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Depression, a significant mood condition, can profoundly affect a person's ability to carry out daily tasks. You don't have to struggle with it alone; assistance is available. While cognitive behavioral therapy is the gold standard for treating depression, medications are also commonly prescribed in addition to counseling.
However, simply medicating your sadness and expecting to fall asleep isn't enough.
"It's important to find ways to improve disrupted sleep to aid in recovering from depression and enhancing mood, concentration, memory, irritability, and other uncomfortable experiences related to depression," explained Jill Harkavy-Friedman, a clinical psychologist with a PhD who serves as the senior vice president of research at the American Foundation for Suicide Prevention.
If you don't address your sleep issues, your body won't have the necessary resources to function properly, potentially making your depression medication less effective. Furthermore, without making significant changes to your sleep patterns, depressive episodes are more likely to recur. Both perspectives must be considered.
Breaking the cycle of inadequate sleep and sadness can be challenging. Improving your mental health through better sleep will also positively impact your physical health. Consistency is crucial with all these recommendations.
*Tips for better sleep with depression:
- Create a sleep-friendly environment by dimming the lights and adjusting the temperature before bedtime.
- Engage in relaxing activities such as breathing exercises, relaxation apps, soothing music, or reading a non-demanding book.
- If needed, take a nap to improve your mood and focus during the day. Limit naps to around 20 minutes and avoid taking them in the late afternoon.
- Regular exercise is highly beneficial for maintaining mental well-being. As your depression or anxiety symptoms decrease, your self-confidence grows. Exercise helps with sleep by reducing stress levels and inducing tiredness.