what you can do
- Try and get to bed at the same time every night and allow yourself time to wind down before you go to bed. Stop work or study half an hour before bedtime.
- Set your bedroom up for sleep by making it as dark as possible and removing stimulations; like TVs, computers and gaming consoles.
- Try to get up at about the same time each day and get out of bed once you wake up.
- If you have a late night, catch up by going to bed a bit earlier the next night rather than sleeping in or taking naps. It’s likely to make it harder for you to go to sleep at night.
- Avoid or cut down on coffee, cola, energy drinks, tobacco and alcohol; especially close to bedtime.
- If you can’t sleep because you are worrying about something get up and write it down, Then set aside some time for problem solving during the day.
- Do some physical exercise every day. Morning is the best time for exercise, but if you do it in the evening give yourself time to settle down before going to bed.
- Try things that can help with relaxation – such as yoga, meditation, muscle relaxation, or breathing techniques.
what others can do
If you live with someone experiencing depression, give them the time and space to incorporate the tips to the left into their daily routine. Helping them stick to a regular sleep routine can help them get through depression and stay well afterwards, so try and make it a permanent habit.
