Depression is a psychopathology with a great capacity to negatively affect the person who suffers from it, both through psychological alterations and through the physical wear and tear it produces. And in addition to facilitating the appearance of unhealthy habits, and making it difficult to fall asleep, something that generates a domino effect, triggering other alterations in all kinds of organs in the body (including the brain).
Therefore, in this article I will give several tips so that it is not so difficult to sleep deeply and without delays when having depression taking into account that in these cases the solution always involves going to therapy.
How does depression affect the ability to sleep well?
Although it is part of the so-called mood disorders, depression is not only reflected in symptoms that affect emotions; besides, It has implications on the physiology and habits of the person who suffers from this psychopathology.
One of them is associated with insomnia. The person with depression tends to need more time to fall asleep, and in addition, their sleep is more fragile and unstable, so the chances of waking up at night and having a hard time going back to sleep increase. At the same time, it is also very common for him to want to spend more time than normal in the coat, partly because he has not rested enough. Sleep is of poorer quality and has less energy, so you spend more hours in a low state of consciousness (or sleeping).
Another psychological aspect of depression that has to do with sleep is rumination. , that is, the fact of turning over and over again to the same type of thoughts, usually disturbing or anxiety-generating, without being able to control their appearance or how much time they spend “invading” our consciousness. Depression produces rumination through intrusive thoughts based on pessimism and hopelessness, and these keep the person awake.
Tips to sleep better if you suffer from depression
When it comes to enhancing the quality of sleep if you suffer from depression, keep these tips in mind, but if in doubt, always pay attention to the guidelines given to you by the mental health professional who is treating you and offering a treatment. personalized.
1. Go to psychotherapy
Psychotherapy is the healthcare context in which you will have emotional management guidelines and tools adapted to your case that you need to turn the page and overcome this psychopathology. Not seeing mental health professionals not only significantly increases the chance that you will suffer from depression for many years; Furthermore, it will expose you to suicidal ideation and the attempts to end your life; Don’t forget that depression is a serious disorder closely linked to suicide. Therefore, you should not assume that these tips will replace the assistance of a professional.
2. Don’t try to block negative thoughts
If you do, just you will give them more strength and attract them to your mind again and again since you will be alert and everything will remind you of what you want to keep out of your consciousness.
3. Keep your mind busy shortly before going to sleep
Don’t do something that requires a lot of effort before going to bed, but it is important to keep your mind stimulated and somewhat active as it approaches sleep time. For example, reading or doing simple yoga exercises (in which you don’t have to use force). In this way, the ideas and sensations associated with that experience will keep you “going” and will offer you things to think about and that occupy your attention instead of the memories linked to rumination.
4. If you take psychotropic drugs, always follow the doctor’s instructions
Disobeying the doctor’s instructions will expose you to sudden emotional ups and downs. , and this will make it difficult for you to sleep. Therefore, do not modify the dose without consulting it and take the medications as frequently as indicated.
5. Exercise
Exercising regularly is indicated in most cases of depression, as it helps to disconnect and provides stimulating experiences, as well as concrete, short-term goals that get the flow of thought back on track. In addition, the need for rest will make you fall asleep more easily. Of course, don’t exercise when you go to bed a few hours later; It is important that you reserve this routine for the first half of your day. Otherwise, your biorhythms will be altered.
Do you want to have the help of a psychologist to deal with sleep problems?
If you are looking for psychological support services for depression or a sleep disorder, I invite you to contact me.
My name is Javier Ares and I am a psychologist specialized in mood disorders, problems associated with anxiety and relationship crises; I do face-to-face sessions in my office in Madrid and also online therapy by video call.
