How can I sleep better if I suffer from depression?

Depression is a psychopathology with a great capacity to negatively affect the person who suffers from it, both through psychological disorders and through the physical wear and tear it produces. And it is that in addition to facilitating the appearance of unhealthy habits, and making it difficult to reconcile sleep, something that generates a domino effect triggering other alterations in all kinds of organs of the body (including the brain).

That is why in this article I will give several tips so that it is not so difficult to sleep deeply and without delaying depressiontaking into account that in these cases the solution is always to undergo therapy.

How does depression affect your ability to sleep well?

Although it is part of the so-called mood disorders, depression is not limited to symptoms affecting emotions; in addition it has implications for the physiology and habits of the person with this psychopathology.

One of them is associated with insomnia. The person suffering from depression tends to need more time to sleep, and in addition, their sleep is more fragile and unstable, so the chances of waking up at night and having difficulty sleeping again increase. In turn, it’s also very common to want to spend more time in the coat than usual, partly because you haven’t rested enough. Sleep is of lower quality and contains less energy, so you spend more hours in a state of low consciousness (or sleep).

Another psychological aspect of sleep-related depression is rumination.that is, the fact of constantly returning to the same type of thoughts, generally disturbing or generating anxiety, without our being able to control their appearance or the time they spend “invading” our consciousness. Depression causes ruminations through intrusive thoughts based on pessimism and despair, and these keep the person awake.

Tips for sleeping better if you suffer from depression

When it comes to improving sleep quality in depression, keep these tips in mind, but when in doubt, always follow the guidelines given to you by the mental health professional in attendance. takes care of you and offers you personalized treatment.

1. Go to psychotherapy

Psychotherapy is the context of care in which you will have the markers and emotional management tools adapted to your case that you need to turn the page and overcome this psychopathology. Not seeing mental health professionals not only dramatically increases your risk of depression for many years; moreover, it will expose you to suicidal thoughts and tries to end your life; Remember that depression is a serious suicide-related disorder. Therefore, you should not assume that this advice will replace professional assistance.

2. Don’t try to block out negative thoughts

If you do it, do it you will give them more strength and draw them again and again into your mindsince you will be alert and everything will remind you of what you want to keep out of your awareness.

3. Keep your mind occupied just before bedtime

Don’t do anything that takes a lot of effort before you go to bed, but it’s important to keep your mind stimulated and a little active when it’s time to go to bed. For example, reading or doing simple yoga exercises (in which you don’t have to force). In this way, the ideas and sensations associated with this experience will keep you “on track” and provide you with food for thought and occupation in place of the memories associated with ruminants.

4. If you take psychotropic drugs, always follow your doctor’s instructions

Disobeying your doctor’s instructions will cause you to experience sudden emotional ups and downs., and it will prevent you from sleeping. Therefore, do not change the dose without consulting and take the medicine as often as possible.

5. Exercise

Exercising regularly is indicated in most cases where you suffer from depression, as it helps to disconnect and provides uplifting experiences, as well as specific, short-term goals that guide the flow of thought. 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 specializing in mood disorders, anxiety problems and marital crises; I do face to face sessions in my Madrid office and also online video call therapy.

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