How a good night’s sleep can help with depression

sleep wellInsomnia and depression are often experienced at the same time. A troubled mind can lead to restlessness and difficulty sleeping. It can turn into a vicious cycle where the lack of sleep begins to deepen the depression and your ability to think properly is muddled. Rest is also important for the body to heal, and since a chemical imbalance can be the cause or contribute to depression, a lack of good sleep can make this difficult to fix.

Check your mattress

One of the first things you should look at is your bedding. If the mattress is worn thin or uncomfortable it can make resting difficult. Your problems with sleeping could be solved by simply getting a better mattress. You want one that is supportive and comfortable. It is generally a good idea to change your mattress every decade or so. If it is too firm it can create painful pressure points and if its too soft you body will sag into bad posture that can cause joint problems. It may be a good idea to invest in a good memory foam mattress, you can read some reviews online.

Make sure you have a good environment for sleeping

Temperature, ambient lighting, and noise are three critical factors concerning how easy it is to rest in a room. You do not want it too hot, or too cold. There should be just enough chill that a light blanket is comfortable to use. There should be as little light as possible, at most you may want the dim light of a clock or night light to help navigate by. When it comes to noise, there should be as little as possible. Acceptable types of noise that are considered helpful to falling asleep are called white noises. You can purchase a machine to help produce them to cover up distracting sounds at night, or you can even find white noise music to play while you try to sleep.

Set a good routine and follow it

The bedroom should be a distraction free zone. Leave your laptops, tablets, and mobiles out of the bedroom or put them away at least an hour before you go to bed. The light from their screens can actually keep you from falling asleep. Give yourself that hour to unwind and try to let go some of the tension and worry from the day. When you are depressed it can be tempting to dwell even more on the things that have you feeling sad during this time. Do not let yourself think about them. Tell yourself that thinking about them now will only make it harder to sleep and no sleep will make it harder to think clearly in general. Use the time to practice clearing your mind, use meditation techniques or even sip some calming, non caffeinated tea, such as chamomile. Stick to keeping the hour cushion between when you want to fall asleep and when you separate yourself form the day. Aside from being part of a healthy sleeping habit, small routines can help you focus through depression by retaining some order that is often destroyed by it.

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