6 Science-Backed Sleep Tips if You Have Depression

If you have depression , sleep can be elusive. Insomnia (difficulty falling or staying asleep) is a common symptom of depression, affecting up to 75 percent of people with the condition.

Depression can also lead to hypersomnia (an excessive need for sleep) for some people, says Chester Wu, MD , a sleep medicine physician in Houston and a medical reviewer for Everyday Health.

Not only can depression itself cause sleep problems, but poor sleep can make depressive symptoms worse. That can become a difficult cycle to break, says Joel Frank, PsyD , a clinical psychologist and neuropsychologist in Sherman Oaks, California, who treats people with depression.

Exactly why depression hampers sleep isn't well understood, says Dr. Wu. Experts believe one reason is that depression disrupts the circadian rhythm (the body's internal clock), which regulates cycles of sleepiness and alertness.

What that means: If your depressive symptoms are throwing off your circadian rhythm, there's a good chance you'll have a hard time falling asleep at night, you might wake up several times overnight, or you might not feel refreshed when it's time to wake up in the morning.

If your depression is messing with your sleep, these six tips can help you get better shut-eye.

1. Talk to a Mental Health Professional

You don't have to sort out your sleep issues alone. A licensed therapist can help guide you to better sleep through psychotherapy, or talk therapy. Therapy, along with medication in some cases, can help improve both sleep issues and depression, says Wu.

One especially effective type of therapy for insomnia is called cognitive behavioral therapy (CBT) for insomnia (CBT-I). CBT-I was adapted from CBT, a type of therapy commonly used for depression that involves learning how to change unhelpful thinking and behavior patterns to more constructive ones. CBT-I can help you identify and change any unhelpful thinking patterns or sleep-related behaviors that may be hampering your sleep.

2. Set a Bedtime Routine - and Stick to It

One of the best ways to regulate your circadian rhythm is to stick to a consistent sleep routine. This can help train your mind and body to know when it's time to feel alert and when it's time to feel sleepy. Some tips for building a solid sleep routine include:

• Go to bed and wake up at the same time each day, even on weekends. This consistency will boost your odds of better sleep over time.
• Avoid bright light exposure before bedtime, including from screens and electronics. Light exposure at night can make you feel alert rather than sleepy because it stifles the release of melatonin, a brain chemical that plays a crucial role in regulating your circadian rhythm.
• Avoid caffeine or nicotine several hours before bed. These substances take hours to wear off and can keep you awake at night.
• Avoid going to bed hungry or eating large or heavy meals before bedtime. Any discomfort from either can keep you awake.
• If you take naps, limit them to no more than 20 minutes and avoid taking them too late in the day.
  Not only can longer naps mess with your sleep at night, but they could also worsen your depression. In one study, people who napped for longer periods of time had a higher risk of depression than those who took shorter naps.

• Find effective ways to manage stress and relax. "Before bed, engaging in activities like meditation , deep breathing exercises, or progressive muscle relaxation can help calm a person's mind, reduce stress, and prepare their body to fall asleep," says Dr. Frank. "These practices can be particularly beneficial for people with depression, as they promote relaxation and help manage anxiety, which often interferes with sleep."

3. Make Sure Your Bedroom Is Sleep-Friendly

Your sleep space can have a big impact on the quality of shut-eye you get. "A comfortable sleeping environment with a good pillow, mattress, and bedding can enhance sleep quality by reducing discomfort and distractions, allowing for a more restful night's sleep," says Frank.

It's also important to keep your bedroom cool, dark, and quiet. A bedtime environment that's too warm, noisy, or bright can make it hard to sleep well.

Try to keep the temperature of your bedroom between 60 and 67 degrees Fahrenheit, which is the ideal temperature for sleep, or use a fan to cool your room while you sleep.

If you live in an area with a lot of noise or bright lights, consider aids like sleep masks, blackout curtains, a fan, or a white noise machine to minimize this.

4. Soak Up Some Sunlight During the Day

Your circadian rhythm follows a 24-hour cycle in response to light and darkness. As mentioned, this internal clock helps your brain know when it's time to wake up or go to sleep. Getting some sunlight early in the day can help you feel more awake when you need to during the day, which in turn could help you feel sleepy when you need to at night.

Sunlight exposure could also help boost your mood and alleviate depressive symptoms , says Frank. That's because sunlight causes the skin to produce vitamin D , a known mood enhancer.

5. Steer Clear of Alcohol at Night

Some people turn to alcohol to relax and take the edge off after a long day. But the truth is that alcohol can actually wreak havoc on your sleep. It might make you feel sleepy at first, but it often disrupts sleep later in the night, and its effects usually take several hours to wear off.

What's more, alcohol is a depressant, meaning it can make your depressive symptoms worse.

6. Exercise Regularly - but Not Too Close to Bedtime

Exercise causes your body to release endorphins, feel-good brain chemicals that can ease depressive symptoms.

"Regular physical activity can increase the sleep quality and duration by reducing stress and anxiety, which are common contributors to sleep problems in depression," says Frank. According to current exercise guidelines, most adults should aim for at least 150 minutes of moderate aerobic activity, like brisk walking, or 75 minutes of vigorous activity, like running or cycling, each week.

If that amount feels overwhelming, it's okay to start small and gradually work your way up to longer periods of exercise. Even just 10 minutes of brisk walking, for example, can help you feel better.

Be sure to exercise several hours before bedtime so that your body has time to wind down again before you go to sleep. Working out too close to bedtime can have the opposite effect and keep you up longer.

The Takeaway

Sleep problems are common among people with depression, and poor sleep makes depression worse, often creating a cycle that can be tough to break. But improving your sleep routine, creating a sleep-friendly environment, practicing good sleep habits, and seeking professional help if you need it can help you rest better each night.

Resources We Trust

• Mayo Clinic: Sleep Tips: 6 Steps to Better Sleep
• Mayo Clinic: Insomnia Treatment: Cognitive Behavioral Therapy Instead of Sleeping Pills
• Johns Hopkins Medicine: Depression and Sleep: Understanding the Connection
• Columbia University Department of Psychiatry: How Sleep Deprivation Impacts Mental Health
• Mind: Sleep and Mental Health

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

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Seth Gillihan, PhD

Medical Reviewer

Seth Gillihan, PhD, is a licensed psychologist in private practice in Ardmore, Pennsylvania, who helps people find personal growth by making important changes in their thoughts and habits. His work includes books, podcasts, and one-on-one sessions. He is the the host of the Think Act Be podcast and author of multiple books on mindfulness and CBT, including Retrain Your Brain , Cognitive Behavioral Therapy Made Simple , and Mindful Cognitive Behavioral Therapy .
He completed a doctorate in psychology at the University of Pennsylvania where he continued as a full-time faculty member from 2008 to 2012. He has been in private practice since 2012. See full bio

Abby McCoy, RN

Author

Abby McCoy is an experienced registered nurse who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She is a married mother of four and loves the circus - that is her home! She has family all over the world, and loves to travel as much as possible.

McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful. She is passionate about health education and loves using her experience and knowledge in her writing.

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