Many people who have mental health conditions, especially major depressive disorder (MDD), also have trouble sleeping from time to time. Certain prescription sleep aids can be habit forming, and over-the-counter medications come with their own risks. Not all of them are addictive, but when used over a long period of time, they may be less effective. It’s a good idea to find other strategies to help you get more restful sleep every night. Practicing good sleep hygiene by going to bed at the same time and avoiding bright screens before bed is one place to start. You can also adjust your diet, exercise routines and other habits to help support your sleep.

In this article, we’ll talk about eight sleep solutions to consider that will support your overall health without contributing to an addiction.

8 nonaddictive sleep solutions

Mental health and sleep are closely tied together. When you’re struggling with one, there’s a good chance the other will suffer. Problems in both of these areas may also contribute to substance use disorders, especially if you’re using an addictive substance like alcohol to get to sleep. There are plenty of accessible and natural solutions you can try starting tonight.

Try the following natural solutions to see what helps you fall asleep and stay asleep:

• Cognitive behavioral therapy for insomnia (CBT-I) — CBT-I is an evidence-based form of psychotherapy that helps you improve your relationship with sleep and your sleep hygiene. It may involve some education about the role of sleep and healthy habits. It may also involve some reframing of unhelpful thoughts and habit modification.
• Environmental changes for optimal sleep conditions — You’ll want to make sure your sleeping area is conducive to a good night’s rest. Too much noise, light and clutter can make it hard to get to sleep. Sleeping with a partner or doing other things in bed, like reading or using electronic devices, may also affect your sleep. 
• Chronotherapy approaches for circadian rhythm alignment — Chronotherapy involves a delay of sleep and wake times to help reset your circadian rhythm. You would start by going to bed a few hours later than usual and then gradually go to bed earlier and earlier. This isn’t always a practical solution since it may affect work and school schedules, but it may be an option to discuss with your doctor. Exposure to UV light early in the morning can also help reset your internal clock. Chronotherapy should only be done under medical supervision. If improperly done, it can worsen circadian rhythm disorders like Delayed Sleep Phase Disorder (DSPD) or lead to sleep deprivation.
• Relaxation training specific to sleep onset — Doing relaxation exercises right before bed can help get your mind and body ready for sleep. Progressive muscle relaxation is one strategy you might try. By tensing up one muscle group at a time, you can achieve full-body relaxation. When you’re lying in bed, start by tensing up your toes a couple of times. Move up to your feet, your calves and your upper legs. Go all the way up to your face and head, and then give your whole body a squeeze and release.
• Nutritional considerations for sleep quality — Certain nutrients are associated with more restful sleep. Including tryptophan, magnesium, B vitamins and omega-3 fatty acids in your diet may help. Try eating more kiwi, cherries, milk, fatty fish, nuts and rice. You should also avoid certain foods in the afternoon and evening, such as caffeine, alcohol and heavy meals. You can also talk to your provider about taking a magnesium supplement at bedtime.
• Exercise — Getting plenty of movement during the day can help improve your quality of sleep. Aim for at least 30 minutes of cardiovascular exercise like walking or biking. Avoid working out at the end of the day. You should leave yourself at least two hours to wind down before bed. Calming activities like gentle yoga may be better in the evening.
• Technology management for reduced sleep interference — Blue light from devices with screens can keep you awake. Avoid bright screens for at least an hour before bed. Reading a book or adjusting the backlight on your screen may be a better option.
• Mindfulness practices designed specifically for sleep — Yoga nidra and other types of guided meditation can help you get to sleep. Find a video or audio recording and put it on at a soft volume. You’ll be prompted to let go of tension and distractions and shift your focus to a more relaxed state. Make sure your listening platform is set to stop playing after it’s finished. 

How to figure out which natural sleep strategies work for you

It may take a combination of different habits and techniques to help you get to sleep more consistently. Consider keeping a sleep diary to track how many hours of sleep you get and what strategies work best. Write down the time you go to bed and wake up each day, and in the morning, note whether you were able to get to sleep right away or if it took some time. Try adding one strategy to your routine at a time so you can tell what makes a difference for you. You might also note other factors that affect your ability to sleep, such as stressful days at work or other distractions.

If your sleep troubles are part of a larger mental health condition, there is hope that you can get the help you need. At Lightfully, we provide holistic treatment that puts the person first. This means we see our clients as more than a list of symptoms. We’ll get to know you well so we can provide treatment that supports the life you want to live. 

Do you still have questions about mental health and sleep or the treatment process? Contact us today. Let’s talk about your sleep habits and approaches that may help.