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4 simple ways to improve sleep and decrease depression


Managing depressive symptoms is a struggle. One symptom that is most difficult to manage is sleep. Depression can cause people to have difficulty falling asleep, staying asleep or some people sleep too much. Depression can also cause low energy which can cause irritability and impact relationships. Lack of sleep causes memory problems, learning difficulties and causes a negative impact on overall functioning and levels of happiness.

Managing sleep is a good start to begin the path to decreasing symptoms of. One symptom that is most difficult to manage is sleep. Depression can cause people to have difficulty falling asleep, staying asleep or some people sleep too much. It can also cause low energy which can cause irritability and impact relationships. Lack of sleep causes memory problems, learning difficulties and causes a negative impact on overall functioning and levels of happiness. Managing sleep is a good start to begin the path to decreasing symptoms of depression.

The first step can be to set up a consistent nighttime routine. The best thing you can do is to go to be at the same time every night and get up at the same time every day to keep your body on a consistent sleep cycle. This can be hard to do but is helpful in managing sleep. Other steps to help with depression and improve sleep:

1. Turn off all electronics one hour before bed (this includes phones, TV's, ipods, tablets). Get your TV out of your bedroom so you are not tempted to watch TV and fall asleep, this will negatively impact your sleeping.

2. Find a quiet ritual to help yourself begin to feel sleepy. Make a cup of chamomile tea, read a book that is interesting but not violent. Light a candle, meditate, or just sit quietly for 10 minutes. You could also use this quiet time to stretch, write in a journal to reflect on your day or take a hot bath.

3. Focus on your breathing as you try to get to sleep. Begin by taking slow deep breaths through your nose, hold it for a count of 4 then slowly breathe out for a count of 4. Do this 5-10 times after you first get into bed. Still struggling to fall asleep? Keep going back to your breathing.

4. Try a yoga nidra meditation, on free apps like Insight timer they offer this meditation and it can help greatly with getting to sleep. Just put your headphones on in bed and listen.

In order to properly get help for depression, you must be getting enough sleep! Some people need to take medication to begin the sleep process for a a short time but its not a good idea to rely on it.

Good health includes a lifestyle of healthy eating, exercise and 7-8 hours of consistent sleep per night. If you or someone you love needs help with depression, hope is a phone call away! I have helped many clients to overcome and get their life back. Call 919-618-6526 or email pathtohopecounseling@gmail.com today and reach out for the help you need. You will be glad that you did!

#depressionandsleep #slee

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