Here are tips for getting quality sleep when depression’s making it hard.
The relationship between sleep and mood is somewhat circular. While sleep problems are a common sign of depression, health conditions that affect sleep — like insomnia and obstructive sleep apnea — can also lead to symptoms of depression.
While these sleeping woes can cause concern, you can overcome them by trying out these sleep tips that may help you get some shut-eye.
Put away the electronics. If you’re prone to doomscrolling on your phone in the middle of the night or watching Netflix in bed, you might consider banning electronics from your bedroom. Not only are these devices distracting, but researchTrusted Source shows the blue light from your phone or tablet can disrupt the body’s production of the hormone melatonin, which can lead to insomnia.
Exercise a few hours beforehand.
Activities like walking, running, cycling, lifting weights, or doing yoga can make it easier for you to fall asleep at night. Just be sure to end your workout a few hours ahead of bedtime so the exciting hormones that build during exercise have time to flush out so you can wind down properly.
Choose a new nighttime bev.
Drinking alcohol or caffeine too close to bedtime makes it harder to fall asleep. Suppose you’re someone who enjoys a late-night espresso or chilled cocktail. In that case, you might consider ending your day with a cup of noncaffeinated tea or bubbly water instead.
Maintain a comfortable atmosphere
When it comes to quality sleep, atmosphere matters. For starters, make sure your room is dark. Light of any sort tells the brain that it’s daytime, which not only makes it harder to stay asleep but can also derail the quality of your slumber.
To create a cozier atmosphere, you may want to make sure the temperature in your room is just right, too. While everyone has different preferences, the Sleep Foundation recommends keeping the temperature between 60 and 71 degrees.
One study measured the effectiveness of feet warming while sleeping in a cool bedroom environment and found that participants fell asleep 7.5 minutes faster and slept 32 minutes longer when wearing feet-warming bed socks.
If you’re someone who can’t fall asleep when it’s quiet, consider turning on an ambient noise machine.
The relationship between sleep and mood is somewhat circular. While sleep problems are a common sign of depression, health conditions that affect sleep — like insomnia and obstructive sleep apnea — can also lead to symptoms of depression.
While these sleeping woes can cause concern, you can overcome them by trying out these sleep tips that may help you get some shut-eye.
Put away the electronics. If you’re prone to doomscrolling on your phone in the middle of the night or watching Netflix in bed, you might consider banning electronics from your bedroom. Not only are these devices distracting, but researchTrusted Source shows the blue light from your phone or tablet can disrupt the body’s production of the hormone melatonin, which can lead to insomnia.
Exercise a few hours beforehand.
Activities like walking, running, cycling, lifting weights, or doing yoga can make it easier for you to fall asleep at night. Just be sure to end your workout a few hours ahead of bedtime so the exciting hormones that build during exercise have time to flush out so you can wind down properly.
Choose a new nighttime bev.
Drinking alcohol or caffeine too close to bedtime makes it harder to fall asleep. Suppose you’re someone who enjoys a late-night espresso or chilled cocktail. In that case, you might consider ending your day with a cup of noncaffeinated tea or bubbly water instead.
Maintain a comfortable atmosphere
When it comes to quality sleep, atmosphere matters. For starters, make sure your room is dark. Light of any sort tells the brain that it’s daytime, which not only makes it harder to stay asleep but can also derail the quality of your slumber.
To create a cozier atmosphere, you may want to make sure the temperature in your room is just right, too. While everyone has different preferences, the Sleep Foundation recommends keeping the temperature between 60 and 71 degrees.
One study measured the effectiveness of feet warming while sleeping in a cool bedroom environment and found that participants fell asleep 7.5 minutes faster and slept 32 minutes longer when wearing feet-warming bed socks.
If you’re someone who can’t fall asleep when it’s quiet, consider turning on an ambient noise machine.