Having a positive relationship with sleep when you’re battling depression can be a daunting task. I know when I was in the deep parts of my depression, all I wanted to do was sleep. It felt like the only time I felt at peace was when I was sleeping. I was exhausted all day because my depression took all of my energy. I spent as much time as I could in bed. I was in a cycle of either sleeping or wishing I was sleeping.
If you find yourself in a depressive state right now, I know how hard that can be. There are still ways to help pull you out of this episode. If you are doing better in your mental health but want to put habits in place to prevent falling into another depressive episode, then these tips will help you, too.
When I was depressed, I would put off getting up for the day as long as I could. I still sometimes don’t want to get out of bed. Having a morning routine that you truly enjoy can make such a difference in your mornings! A morning routine doesn’t have to mean waking up at 5 a.m. It can be as simple as waking up an extra 30 minutes early to have time to do your routine.
Recently I’ve started doing a skin care routine. I look forward to doing it every morning and night. It feels nice to take care of my skin. I love coffee in the morning. I make sure I always have the stuff to make my coffee the way I like it. Drinking my coffee while I get ready for the day instantly lifts my mood. Since I love coffee, I tried to find ways to enhance my morning cups of it. I found a really good creamer I like, and I also got a milk frother. One habit I put in place about a year ago is writing a short journal prompt before beginning my day. I write three things I’m grateful for, three goals I have, three things I want to feel, three people to send love to, and three things “I am.” This pulls me out of my head in the mornings and helps ground me.
Make a Night Routine
Having a set time you start your night routine and intend to go to sleep can be very beneficial for your mental health. This way, you can ensure you are getting enough sleep at night, and not just going to sleep when you’re tired. To start my night routine, I do my skin care routine. I have found I love drinking tea when going to bed. I drink this tea called “Sleepytime tea,” which has chamomile and other tea leaves in it. I used to (and sometimes still do) scroll on social media for hours in my bed. I’ll have intentions of going to bed at a certain time, but then I look at the time after scrolling, and suddenly it’s hours later. To help prevent this, I try reading a book instead. When I get in my bed at night, I set my alarm for the morning and then put my phone down for the rest of the night. I find that when I get tired from reading, I will find a stopping place and go to sleep. It’s not that easy with social media.
Creating morning and night routines will transform not only how you sleep, but how you feel when you’re awake.
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