
Have Depression. Do Not Take Medication. How Can I Improve My Sleep?

Thanks for writing in to us.
Its great to know that you want to modify your surrounding environment to keep you away from depressive symptoms and that you have found a need to improve your sleep hygiene.
Some more changes you may make to your bedroom/ sleep habit may include the following:
1. Allowing enough sunlight into your bedroom in the morning such that you balance natural light with artificial light as and when needed..
2. Make the wall colors soothing to your eyes, like bluish shades.
3. You could put few (1 or 2) happy posters on your wall.
4. Maintain regular hours of sleep and wake cycle.
5. If you are hungry, have a light snack before bedtime. Do not have tea, coffee, in the evenings. Do not use alcohol or smoke if unable to sleep.
6. Maintain a regular exercise regimen.
7. Do not use the bed for anything other than sleeping. E.g. watching tv, reading a book, eating, exercising, talk on the phone etc.
8. Do not take naps during the day.
9. Do not eat heavy before bedtime to help you sleep.
10. Listen to calm music for a while if you feel busy thoughts running in your mind.

Answered by

Get personalised answers from verified doctor in minutes across 80+ specialties
