1. Relax yourself two hours before sleeping
When you relax your mind and body a couple of hours before bed, your body begins to prepare for rest and sleep by slowing itself down. A good and relaxing sleep can do wonders for our physical, emotional and mental well being.
2. Go to bed only when you’re tired
Make sure you don’t go to sleep unless you’re really tired and exhausted. If you don’t feel sleepy, read a book and practice meditation for 10-15 minutes instead of hitting the hay. This will ensure that you don’t lie motionlessly on your bed and unnecessarily ruminate about negative events and problems in life.
3. Practice calming activities
Stress is an unavoidable part of life. This is why it’s crucial that you eliminate stress by engaging in some stress-relieving activities. Activities like gardening, exercising, painting, cooking, meditation and yoga can help you greatly in coping with your nightly depression.
4. Leave stress outside the bedroom
Do you often work on your laptop while on your bed? Then you need to stop it immediately. Make sure to keep any and all things that may cause stress, including work, away from your bedroom. Your bedroom should be your safe haven and the most comforting and peaceful place.
5. Limit caffeine & alcohol consumption
Managing the levels of your alcohol and caffeine intake can bring about a lot of change in your mood and how you feel about yourself. Caffeine and alcohol can certainly boost the risk of increased symptoms of depression and affect your sleep.
6. Limit your exposure to lights & screens
Before bedtime, make sure you avoid bright lights and stay away from electronic devices and screens like your smartphone and laptop. Studies have found that exposure to ‘blue light’ emanating from screens before bed can adversely affect the quality of sleep and lead to insomnia. Keep your lights dim and stay away from bright screens two hours before bed.
Build better mental health
Depression is the most common mental health condition which can easily get worse at night. Due to fewer distractions, our feelings of depression get heavier and often leads to insomnia, anxiety and further depressive thoughts.
Getting a good night sleep can often help you treat night time depression and experience better overall well being by practicing a lifestyle that supports better emotional and mental health. Following the tips mentioned above can be of great help if you are trying to cope with depression at night. However, if you are unable to resolve your depression on your own, then it is best to seek professional help immediately.
“The darker the night, the brighter the stars, the deeper the grief, the closer is God!” – Fyodor Dostoyevsky
I highly recommend you check out this fascinating video on depression: