Sleep and mental health are deeply connected, and if you don’t take care of this relationship, it can create a problematic cycle. Poor sleep can increase your risk for depression, and depression can make your sleep problems worse. However, sleep scheduling as a lifestyle change can help ease your depression symptoms. In this article, we’ll explore some of the ways you can adjust your sleep schedule to promote better mental health.

1. Know how much sleep you need.

Getting too little or too much sleep can interfere with your mental and physical health, as well as other aspects of your life. According to the National Sleep Foundation, most healthy adults need seven to nine hours of sleep each night to feel their best during the day. Otherwise, it can affect things like your:

• Mood
• Outlook on life
• Attention span
• Blood pressure
• Immunity
• Weight
• Depression symptoms

Because everyone’s body is different, this range is flexible. Some people can function on a little less sleep, while others need slightly more. The key is to find your sweet spot and stick to it as consistently as possible. 

2. Prime your bedtime routine.

An essential part of your sleep schedule is your bedtime routine, which consists of the tasks you perform right before going to bed. If you don’t have one, today’s the perfect day to create one. And if you already have one, here’s your chance to see if it’s truly working in your favor. For example, some of the things you can do to optimize your evenings include:

• Setting your alarm — Waking up and going to bed at the same time each day can help ensure that you’re getting enough hours of rest. 
• Getting cozy — Be sure your bedding is as comfortable as possible.
• Creating the ideal ambiance — Your bedroom should be dark, quiet and cool (ideally, between 60 and 67 degrees).
• Minimizing distractions — Use earplugs, an eye mask or a white noise machine to reduce the chances that you’ll be woken up before you’re ready.

3. Actively make time to wind down.

Have you ever had trouble falling asleep because it felt like your brain was still reeling from the day? If this is a frequent occurrence, build some extra time at the end of your daily schedule to decompress. Reducing your stress levels at any time can help promote better sleep, but particularly right before bedtime. Try to prioritize relaxing activities that prepare your body to drift off into dreamland, such as:

• Journaling — Putting your thoughts on paper can help prevent them from weighing on your mind when you’re trying to rest.
• Reading a book — Reading is a great way to relieve stress and calm your mind (just make sure the story isn’t too intense for this time of day).
• Meditating — Listening to a guided meditation can help you wind down.
• Taking a bath — Many people find that taking a warm bath before bed helps them feel more relaxed.

4. Take a daily digital detox.

Your TV, smartphone, tablet and computer screens all emit blue light — the part of the visible light spectrum that promotes alertness. Blue light exposure is associated with decreased melatonin production, which can make you feel more energized and alert. If you’re working or watching TV right up until bedtime, it could prevent you from falling asleep easily. 

Try to avoid using your devices right before you go to bed. It’s also a good idea to limit the time you spend scrolling each evening. Engaging on social media or reading the news may heighten the anxiety and depression symptoms that usually affect your sleep quality.

5. Use natural light to your advantage

Your circadian rhythm is your body’s 24-hour internal clock that automatically tells you when to sleep and wake. Although your brain controls this clock, it’s influenced by light exposure. Your circadian rhythm is highly sensitive to light about one hour after you usually wake up and two hours before your usual bedtime. This means that you can use natural light to help you maintain a regular sleep-wake schedule. 

Enjoy your cup of coffee by an eastward-facing window to help yourself feel more energized, and dim the lights when you’re ready to wind down, which can signal to your body that it’s time to rest. Understandably, things like travel and shift work might make getting enough natural light exposure difficult. However, knowing how it can work to your advantage (or disadvantage) can help you find ways to adjust your routines and environment accordingly.

Learn essential habits and mental health skills at Lightfully

You have the power to break the cycle of depression. If you’re having trouble managing your symptoms, talk to your provider. At Lightfully, we help our clients proactively improve their mental health and identify key lifestyle changes they can make to reduce their symptoms. Our Precision Care Model (PCM) ensures that each person receives a comprehensive treatment plan with interventions focused on emotional, behavioral, cognitive and interpersonal well-being.

You deserve a fuller, brighter version of you. When you’re ready to take the first step, our Admissions Concierge Team is here to help you begin your mental health journey.