Regularly having inadequate sleep at night due to depression can be harmful to your physical and mental health.
Several factors, such as stress from the day's work, illness, or your mind's inability to shut down at night, can cause insomnia.
However, there are ways you could influence your mind and body to get a good night's sleep.
For one, you can pay attention to your nutrition.
What you eat during the day or hours before bedtime affects your sleep at night.
You should check your diet if you are constantly awake at night or having poor sleep.
Also, improving your bedroom environment can get you quality sleep at night.
The temperature, noise, mattress and bedding, light, and cleanliness of your room are all critical factors to note when improving your bedroom environment.
Similarly, finding ways to clear your head from the day's stress before bedtime is essential.
As humans, we face daily responsibilities that can sometimes get overwhelming and stressful.
Properly manage your negative emotions before bedtime to get a goodnight's rest.
Read on to learn easy tips for getting a goodnight's sleep despite being depressed:
There is a significant correlation between your diet and your sleep quality.
You have the power to switch up your sleep quality when you make good food choices and maintain a healthy weight.
Thus, if you desire to get a good night's sleep, be attentive to your nutrition.
Start by consuming lots of healthy foods.
You can indulge in fruits, vegetables, seafood, low dairy products, fish, eggs, nuts, lean meat, and high fiber snacks.
Likewise, reduce your intake of sugary foods, red meat, processed meat, and sodium.
Similarly, having a healthy breakfast benefits your health and sleep quality.
This is because having a healthy breakfast can improve your blood sugar rhythms, increase your energy and reduce stress, thus preparing you for a good night's sleep.
Likewise, avoid consuming fatty foods, spicy foods, caffeine, alcohol, sugary foods, and a big supper before bed.
Spicy and fatty foods tend to cause indigestion, thus disrupting your sleep as they take lots of time to digest.
Harboring negative emotions will keep your mind awake at night.
When you feel anxious, worried, sad, or stressed, finding ways to resolve it before bed is essential.
Managing your negative emotions will allow you to get a goodnight's sleep.
It is normal to feel anxious when you constantly worry about work, family, school, or love life.
However, it is more tasking for your mind to reach the recommended sleep time between 7 to 9 hours when it is active at night.
Get a journal you can vent your emotions into.
When you have a way to let out your feelings before bed, it becomes easier for you to sleep well at night.
Writing in a journal also helps you clarify your emotions and feelings about the cause and solution to your negative emotions.
When stressed, it is advisable to practice relaxing activities before bedtime.
You can meditate, read a book, listen to soothing music, take a warm bath, play a relaxing game or think of happy events in your life.
Moving your body during the day will improve sleep duration and quality at night.
Engaging in physical activities during the day helps you feel more tired because your body must spend more energy.
Thus, one way to get a good night's sleep is to stay active during the day.
You can stay active by exercising during the day.
Taking time during the day to go to the gym, practice home workouts or take a long walk positively affects your sleep.
If you're not used to working out, you can exercise for about 20 to 30 minutes daily and keep it simple.
Avoid rigorous exercise near bedtime.
Timing matters a lot when you want to stay active and sleep well at night, as your muscles and circulatory systems need time to calm down and get ready for sleep.
You should stop exercising 2 to 3 hours before bedtime.
However, you can engage in anaerobic exercises to help you relax before bed.
You can practice yoga, stretching, breathing exercises, or take a relaxed walk.
Having irregular sleep patterns and duration can be stressful; however, you can easily take control of your situation by scheduling your sleep.
This means you set an exact time to go to bed and wake up.
When you consistently do this, your body gets used to the routine, thus enabling you to get a good night's sleep.
To start with, turn off all electronics gadgets 1-2 hours before your fixed bedtime.
Electronic devices include your computers, phone, and TV.
Establishing an electronic curfew gives you time to relax and prepare for sleep.
Opt for novels, magazines, or printed book copies if you love to read.
Within the time before sleep, you can practice a healthy bedtime routine.
Take a warm bath, wear comfy pj's, prepare your bed, turn off all the lights, and put away anything that can affect your sleep.
Also, to stick to your sleep schedule, avoid taking afternoon naps.
You might be tempted to respond to your body when you feel tired during the day; however, if you have issues with irregular sleeping patterns and duration at night, it is better to wait.
A comfortable bedroom environment is essential to get a good night's rest as many factors in your bedroom can affect your sleep at night.
Asides from lifestyle changes to have quality sleep, you also need to consider your sleeping environment.
For one, you can check the temperature of your bedroom.
A lower room temperature will create the right atmosphere to sleep in, whereas a higher temperature might keep you alert at night.
The layers of your bedclothes can also influence how warm or cool you feel, so make sure to adjust them as you prefer.
Similarly, it is advisable to eliminate noise that might disturb your sleep.
It is better to keep your room as quiet as possible; however, if it gets too silent, you can use white noise or soothing music.
Equally, your bedding and mattress contribute to the quality of sleep you will get.
Invest in quality mattresses and bedding items according to your preference.
You can keep them clean by washing them once in 1- 2 weeks, depending on how you sweat.
When you get a good night's sleep, your body has time to heal from the depression, repair tissues, fight off infection, and form memories of your daily experiences.
Continuous sleeplessness can be detrimental to the functioning of the body and mind.
To get a fantastic sleep quality and duration, you can be attentive to your nutrition, manage your negative emotions, be active, schedule your sleep and make your sleep environment comfortable.
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