5 Easy Sleep Changes to Avoid Depression

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Not getting enough rest can cause many issues in your life. Lethargy and poor concentration, but mental health can also be affected. Fortunately, you can make easy sleep changes to avoid depression and anxiety.

Cut Alcohol and Other Drugs

Alcohol is widely consumed on a social level. But alcohol is a stimulant that keeps your brain active. Therefore, it can cause havoc with your sleep patterns. On top of that, other drugs like cocaine take your energy and keep you awake when you should be resting. Rehab centers can help with the most pressing concerns. But you can make some changes to your life for better sleep by recognizing what is harming you. Reduce or completely stop drinking and taking illicit drugs, and your sleep patterns will reset themselves. It’s challenging but not impossible.

Get the Best Mattress You Can

Of course, the quality of your bed and mattress has a dramatic effect on your quality of sleep. Not only does a good mattress help with getting you to a restful state of sleep, but any physical issues like aches and pains will subside. However, there are many mattress types, and some people require soft, while others need a firm mattress. Take the time to visit a showroom to try out your new mattress since it can cost a substantial amount. Memory foam mattress toppers are an excellent temporary alternative if you cannot afford a brand new top-range mattress.

Plug Out the Noise

For most people, external sounds can severely impact their quality of sleep. For example, if you have a leaking tap, a noisy neighbor, or a barking dog, trying to get to sleep can become a waking nightmare. Fortunately, most things can be resolved with positive action. But there’s the chance you are a light sleeper. Earbuds are a helpful tool for getting a good night’s sleep for motivation. You can get disposable earplugs for around the price of a couple of coffees. While they won’t drown out all sounds, they muffle the frequencies to prevent you from falling asleep. 

Block the Light

Like drowning out sounds, it’s possible you need a completely dark room to get a good sleep. While not everyone needs this, a dark room can help achieve REM sleep for dreaming. This is because your body is programmed to fall asleep at night. And for some, even the smallest amount of light can be a problem. However, you can remove most light easily with light-blocking blinds and curtains. These aren’t expensive, and you can get them online at reasonable prices. Further, sleep masks provide an additional supplement to blocking out extra light in your room.

Keep to a Routine

One survey found that 35% of people don’t get enough sleep based on a schedule in the USA alone. Netflix, overworking, and family commitments contribute to this. But getting your eight hours per night is vital. You can succumb to some of the most severe conditions in life. These include risk of diabetes, stroke, and high blood pressure. So, first, remove the TV from your room and don’t work on your laptop in bed. Try to go to bed at the same time each night and only use your bedroom for sleeping and intimate relationships. 

Summary

Not getting enough sleep can cause severe issues like depression. However, you can help yourself by cutting drugs and alcohol, replacing your mattress, blocking light and sounds, and sticking to a regular sleep schedule with no distractions.