Depression and Sleep Problems: How to Improve Without Medication

Calm Your Mind

You can take actions to improve the quality of your nighttime rest. In the moments of your sleeplessness and distress, you can work to calm your mind and body through the use of conscious relaxation, cognitive therapy, and dialectical behavior therapy techniques. I recommend that you first consult your therapist, psychiatrist, or doctor to ensure that you have no psychological issues, medical complications, or medication interactions that could be causing your difficulties with sleep.

When it comes to sleep hygiene, studies show that a bedtime routine that includes a period of time to unwind can be effective. A common practice is to turn off all electronics after 9:00 pm and then get dressed and washed up for the night. Once ready for bed, do a relaxation exercise and spend 30 minutes reading a book before finally closing your eyes. If you are still struggling to sleep, try to reduce the amount of time you toss and turn by getting out of bed and going to a quiet, comfortable spot in another room or area of the bedroom to read or do more relaxation exercises.

Focus on the Body

If you have consistent trouble calming your mind, it can be more effective to focus on the body first. You can use relaxation techniques, breathing exercises, and somatic therapy techniques. One example of these techniques is to focus on your breath and body rather than on negative thought patterns and frustration. To do so, you breathe slowly in through your nose and out through your mouth. This simple exercise will automatically slow down your breathing and help your body relax. Then, after a few breaths, breathe through your nose for both the inhalation and exhalation, and begin to follow your abdomen’s rise and fall. This is called “riding the wave” of your breathing. Even if you do not fall asleep, your body is at rest.

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