4 Ways to Improve Your Sleep to Help With Depression

There’s no denying that depression is a horrible experience for those it affects. Not only does it have a detrimental effect on your psyche, but it can also indirectly affect your body and physical wellness. Usually, the best course of action when dealing with it is to get professional treatment, but besides that, can you do anything solely on your own? You’d be pleased to know that improving your sleep quality is often a good place to start.

You could technically start to use sleep medication, but such a solution may not be the best course of action long-term. It is better to create a sort of permanent impact on your life, be it making your bedroom as comfortable as possible, exercising regularly, going on long walks on a daily basis, avoiding distractions before bedtime, or even trying to stick to a regular bedtime routine. Explore the advice below and use the knowledge gained to battle your depression more effectively.

Make Your Bedroom More Comfortable to Sleep In

As silly as this may sound, you’ll have to make sure that your bedroom is as comfortable as possible. This is because depression can often come with insomnia, and there’s no better way to get a good night’s sleep than having a super comfy environment.

Make sure that the temperature in your bedroom is perfect and that the bed itself is very comfortable. You should also consider investing in blackout curtains for your bedroom if you don’t already have them, as this will help you get to sleep quicker, which can be a valuable benefit for those who suffer from depression. If you want to go the extra mile, you could even buy weighted blanket to help you relax both your body and mind.

Exercise Regularly

Exercise is one of the best ways to ensure that your body is in optimum condition. Not only does it help with general fitness, but it also provides an outlet for stress and other negative emotions that may be plaguing you on any given day. If you’ve got depression or other forms of mental stress, this should help you immensely with your sleep needs. It can also help you build up your self-esteem and confidence levels.

It is possible to start exercising at home as well – working out in the comfort of your own home can be a great way to enjoy the benefits that come with exercise while coping with depression at the same time. But remember not to push yourself too hard – some days might be particularly hard to endure, so it’s important to practice self-compassion instead of forcing yourself to do something you don’t feel like doing.

When exercising, just make sure that you avoid anything that requires too much heavy lifting while you’re at home since there’s less chance of injury should things go wrong. You’ll also need to monitor your heart rate regularly to ensure you’re not overdoing it as well.

Avoid Any Intense Distraction Before Bedtime

This may seem like a no-brainer, but it is crucial all the same. Try not to watch any television or browse the internet right before going to sleep. Not only will this distract you from getting rest, but it can also cause other issues in the long run. It may even be worth turning off your computer completely before going to bed.

Reading a book is one of the best ways to relax right before bed, so make sure you do that at least for 15 minutes each night. You may even want to consider taking some relaxing herbal remedies before going to bed – for example, a cup of camomile tea. Needless to say, too much caffeine can affect your sleep as well.

It’s worth noting that watching television or browsing the internet late at night can also cause stress and anxiety, which you want to avoid anyway when dealing with depression.

Stick to a Routine

One of the best ways to make sure that you are awake enough in the morning is to stick to a strict routine. Although this may seem boring and unappealing, it can help you avoid any stress and pressure before going to bed.

Make sure that you go to bed at precisely the same time every night and get up at the same time each morning as well. This will provide a sort of balance for your body and brain. Try to structure your day in a way that allows you to do this. It is especially important if you work flexible hours and tend to stay awake late hours.


Improving your sleep quality is one of the best ways to deal with depression. If you want to get better at controlling your mental health, you will definitely want to make sure that you’re getting plenty of rest on a regular basis.

The more you can do this, the more likely you are to control your anxiety and stress levels, which, in turn, can help you deal with depression a lot easier. The tips above should be able to help you, so try them out and see how they work for you. Best of luck with your fight!

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:March 24, 2023

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