Not many people know that depression and sleep problems are closely linked together. People living with insomnia tend to have a higher risk of depression, while those with depression have problems falling asleep at a normal time.
If you can identify the source of your sleep problems early on, then you have a better chance of recovering fully from both conditions. So what can you do to help both your body and your mental health?
Paying Attention To The Signs Of Depression
Before you can start looking at treatment options for depression, it’s important to first identify that you have symptoms. This can include feelings of hopelessness, having trouble remembering things, loss of energy and interest in activities you once enjoyed, daytime sleepiness, and thoughts of suicide or death for an extended period of time. Talking to your doctor can help you identify these symptoms.
Taking Your Sleeping Problems Seriously
You should definitely speak to your doctor if you feel tired throughout the day, have trouble falling or staying asleep, have any physical pain or discomfort, or have any other concerns that prevent you from getting a good night’s sleep. Your doctor may be able to help you root out what the problem is so that you can start getting the help you need to improve your sleep.
Look At Morning Light
One of the best ways to restart your sleep cycle is to look at sunlight during the day. Artificial lighting has definitely ruined many people’s circadian rhythms. Get rid of those blackout curtains and wake up with the sun when it rises. And if you start feeling sleepy after the sun goes down, then just go to bed. Your internal clock will slowly reset itself over time.
If you exercise at least 3-4 times a week, you will have better quality sleep at night. This is because your body needs to recharge after engaging in tiring activities. So getting even some light exercise will help you restart your sleep cycle.
Adopt A Relaxing Bedtime Routine
It doesn’t hurt to develop a routine that your body will adjust to so that you can fall asleep at night. It should be relaxing activities, such as reading a book, taking a warm bath, or massaging your skin with some bedtime lotion. The more often you adopt this routine before bed, the faster your body will prepare itself for sleep.
Avoid Caffeine After Lunch
Caffeine takes about eight hours to entirely leave your system, so it’s best not to have any after lunch. This will only keep you up longer at night instead of allowing your body to get the rest that it needs. Stick to water or other fluids that do not contain any caffeine in them.
Sleep and depression seem to go hand-in-hand with each other, so it’s important to take the initiative with at least one condition if you want to improve both. It’s still necessary that you speak with a doctor for both your insomnia and depression so that you can create a solid treatment plan to take care of your physical and mental well-being.