How to Improve Sleep with Depression


Depression is a mental disorder where the victim has disturbed sleep or appetite, decreased energy, loss of interest, and depressed mood. Depression is a global predicament that is regarded as a significant determinant of the global burden of disease. The World Health Organization report in 2012 indicated that 1 in 20 people are affected by depression. These people have adverse health issues such as fatigue and cardiovascular illnesses. Sleep is an important part of human existence and depression affects this aspect significantly. This article explains why it is hard to sleep when depressed and tips for depression, the health risks associated with sleep disorders, and what can be done to sleep with depression by keeping a regular bedtime, caring of sleeping place, going outside every day, and using weed.

Why is it hard to sleep when you are depressed 

Majority of individuals with depression experience sleeping difficulties. Sleep is quite important to an extent that those who have insomnia are likely to have depression than those who sleep the recommended hours. The lack of sleep because of depression is influenced by factors such as age and gender. Older adults are more likely to acquire depression and even beyond, experience severe sleeping problems (Fatima, Doi, Naiman, & Al Mamun, 2016). On the other hand, motherhood and hormonal changes in their lifespan is another influential factor, which raises the chances of depression and lack of sleep as compared to men. 

Health risks associated with sleep disorders

Sleep is an essential component of a human being and lack of it can have adverse health consequences. Among them is obesity, which is evident in raised high body mass index (BMI). Insomnia affects hormonal balance, which therefore, affects an individual’s appetite and metabolism leading to obesity (Hargens, Kaleth, Edwards, & Butner, 2013). Lack of sleep heightens the level of mental distress, anxiety, and depression. Insomnia elevates blood pressure and can easily lead to cardiovascular illnesses such as heart disease. 

What can be done to fall asleep

Keep a regular bedtime

A regular sleeping schedule is an important way of managing insomnia. Going to bed and waking up at the same time in a consistent way including the weekend acts as a support to the individual’s biological clock (Al-Albri, 2015). One should make an effort to wake up even if they are tired. The regular sleep rhythm places the body to automatically switch to ‘sleep mode’ in the accustomed sleeping hours. 

Care of Sleeping Place

Another simple remedy is to make an effort into taking care of the sleeping place. A great weapon of insomnia is a hygienic, quiet, and comfortable sleeping environment. Noise is a significant determent to quality sleep and people with depression can’t sleep. A person should also ensure that the bedroom is cool and dark to attract sleep faster. Besides, they should paint the room in the most calming color and eliminate uncomfortable mattresses and pillows.

Going Outside Every Day

Taking walks is a form of regular exercise, which is also vital for quality sleep. A little and less intense workout such as a brisk ten to forty-minute walk is sufficient (Wang & Youngstedt, 2014). In essence, the natural light is vital in regulating the body’s sleep-wake cycle. On the other hand, it is advisable to refrain from exercising at least three hours to bedtime because it raises the metabolic state of the body and mental alertness. 


Depression is a severe mental disorder that if early precautionary measures are not taken into account, it could result in the escalation of the present challenges. Depression and sleep are highly correlated. Insomnia leads to obesity, fatigue, and cardiovascular diseases such as heart attack. However, insomnia can be mitigated by creating a sleeping schedule and sticking to it, using weed to induce sleep, and establishing a conducive environment for sleep.