Your sleeping habits have a major impact on your mind’s ability to process emotions, feelings, thoughts, and experiences. People who do not get enough sleep throughout the night often feel more stress, depression, and anxiety than those who are fully rested. As part of your depression therapy in Michigan, we may recommend steps you can take to improve your sleeping patterns – thereby improving your depression symptoms as a whole. Here are some tips to help you develop the perfect sleep routine.
Create A Repetitive Sleeping Schedule
If possible, try to go to sleep at the same time each night and wake up at the same time each morning. The human body thrives on routines. That’s why sudden changes in diet or social habits result in fatigue, indigestion, and a variety of other issues. If you can conform to your body’s desire for predictable schedules, you can enjoy a much healthier night of sleep.
We understand this is not an option for everyone. Shift work or other infrequent job schedules can make it difficult to truly build a sleep routine. Nevertheless, it would be ideal to have the same sleeping schedule as often as possible, even if it’s not every single night.
Have A “Cool Down” Period Before Bed
Your mind needs a chance to calm down at the end of the day. You will have a harder time falling asleep after watching an action movie than you would after watching a nature show. Create a calm environment for yourself before bedtime. Take a bath, listen to soothing music, or read a book before you fall asleep. Avoid screens as much as possible (i.e. phones, tablets, and televisions). Based on a recent study from the National Sleep Foundation, the blue light from electronics can reduce a person’s quality of sleep. This is especially true for teenagers who require more sleep than adults to get through the day. Unplug yourself from technology at the end of the night and just focus on relaxing your mind.
Avoid Eating Or Drinking Before Bed
Some people like to drink a warm cup of milk before bed or eat a quick snack to curb their hunger. The problem with this is that you’re making your digestive system work when it’s not supposed to. Drinking a cold bottle of water before bed can keep your digestive tract functioning for a full hour while you sleep, which reduces your body’s ability to go into full rest mode. Ideally, you should set a time limit for when you eat – no food after 8 PM, no drinks after 9 PM, etc. That schedule will depend on your sleep schedule, but try to leave a couple of hours in between your last bite and your first attempt at sleep.
Work On Your Depression And Anxiety
Sleeping better will automatically make it easier for you to deal with depression and anxiety, but the same can be said in reverse. If you can work through the root problems that cause you to feel depressed and anxious, you can put your mind at ease in night. This is a positive cycle with proven results, and it will naturally make it easier for you to handle stressful situations and social interactions that would normally trigger anxiety.
Perspectives Of Troy Counseling Centers in Metro Detroit, MI has more than 30 counselors, therapists and psychiatrists on hand to help you through your anxiety disorder and depression. Our experts specialize in specific areas of mental health so you can get the best possible care for your specific problems. Contact us at (248) 244-8644 to schedule an appointment with a compassionate, experienced counselor near you.