6 Tips For Managing Symptoms Of Insomnia and Depression Together

According to research, getting insufficient sleep has a direct negative impact on hormone levels, metabolism, mood, and brain function too - which reduces your overall health. Over a period of time, this could result in severe mental health concerns or disorders including Insomnia, one of the most common sleep disorders. 

Symptoms of Insomnia:

• Difficulty falling asleep at night

• Waking up multiple times

• Waking up tired on most days

• Feeling exhausted, irritable during the day
  Difficulty paying attention or focusing on tasks

• Making avoidable errors or having accidents

If you are someone who has faced numerous sleepless nights and cranky mornings before coming to this blog, this may not be news to you. But here’s what you may not know: sleep-disturbances not only cause Depression, but they can also be a result of it.

If you have both, and 90% of people coping with Depression do have sleep-related concerns, it can be doubly challenging to work on your mental health. It’s important to recognise that experiencing Depression symptoms like hopelessness, lack of interest, low mood and lethargy can be a major barrier in your journey to getting your sleep cycle regularised again - and vice versa.

Also read: Your Guide To Sleep Disorders

But it is possible to work on recovery from both together. You can do this by creating a self-care routine focussed on intentional changes in your daily schedule.

This blog will cover 6 implementable tips to curate a self-care routine that is rooted into your recovery journey from symptoms of Insomnia and Depression, both.

Stick to a familiar schedule

We have all heard others advise us to sleep on time, but why? So we can keep our biological clock ticking. Maintaining your sleep-wake cycle helps you stay in sync with your circadian rhythm: the internal biological clock that keeps time for you.

The circadian rhythm affects your hormones, body, and brain, keeping you awake and letting your body know when it's time to sleep. 

Maintaining a sleep schedule helps your body clock adjust as well - preventing “jet lag” from shifting schedules.

Make mornings more mindful

Waking up at the last minute or after a late night can start a domino effect of uncertainty - activating your Central Nervous System's 'flight' response, like in emergencies or other situations that make your mind sense urgency of action.

While it's only natural to experience this from time-to-time (it happens to all of us), waking up in 'survival mode' everyday might make you feel like you are constantly catching up to life's responsibilities, rather than approaching them head-on.

On the contrary, scheduling your 'me-time' in the morning with mindful activities can help you prepare for what's in store for you that day.

Also read: The Benefits of Mindfulness in Treating Depression and Anxiety

It allows your body and mind to wake up and transition to a new day.

Increase day-time exposure to blue light

Exposure to Blue Light is an important factor influencing the circadian rhythm, and in extension - the sleep-wake cycle. 

Blue Light refers to one-third of all light visible to the human eye. Being exposed to sources of Blue Light, like sunlight, helps you to stay alert & awake throughout the day & maintain your circadian rhythm.

Also read: Signs That You May Have High-Functioning Depression

This boosts both the quality and length of your night's sleep. Sunlight is the biggest source of blue light, so spending more time in the sun is the best thing you can do for your circadian rhythm.

Minimise night-time exposure to blue light

Just like how increasing blue light exposure during the day reminds your body to stay up, reducing it at night helps your body get ready to sleep.

Since we use artificial sources of blue light at all times through our electronic devices, we tend to send our body mixed signals to stay awake when we want to fall asleep. This is why it is recommended to reduce usage of electronic devices at night. But this can often be impractical or impossible for many of us.

Also read: How Is Technology Affecting Your Sleep?

Fortunately, there are several apps you can use to reduce artificial sources of blue light as you get closer to bed-time.

Setting a timer on these apps automatically changes the colour of your screen closer to evening, which also acts as a gentle reminder to start unwinding for your night routine.

Reserve bed-time for relaxation

If you are someone who uses the bed for a variety of tasks which may not be related to sleep or relaxation, it could be a good idea to change this habit. In order to train your mind to sleep at a certain time and in a certain place, it is essential that you try to avoid lying down on the bed unless it is time to sleep.

Over time, this could help your body associate bed-time with sleep-time or relaxation, so your body can start relaxing as soon as you hit the bed.

Also read: Relaxation Strategies for Better Sleep

This also means avoiding long day-time naps, or naps at all. Taking a nap during the middle of the day affects the quality of your sleep at night - so it's best to avoid sleeping during the day.

Create a wind-down routine every night

Another way to prepare for sleep is by changing your sleep environment.

Also read: Creating A Better Sleep Environment

Perhaps you could light scented candles an hour before unwinding, or sleep with a particular object that brings comfort to you. Feeling safe, peaceful and relaxed in a familiar environment before sleeping could help you signal to your mind that it's okay to start letting your guards down. 

Taking a mindful walk, listening to a guided meditation or reflecting on your thoughts are a few ways in which you can be mindful before sleeping every night.

It's important to perceive sleeping as an intentional activity for rest and relaxation, which - just like eating - is critical to your well-being.

Also read: Why Mindfulness Is Essential to Self-Care

If you aren't able to be intentional with these activities, which is often the case with Depression, it can be tough to manage it all yourself.

And that's okay - professional support is here for you, whether you go for therapy sessions first or a psychiatric consultation.

If you aren't sure, sign up for a free coach call to understand your mind better. We are here for you, at every step.

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