An effective nightly routine to improve sleep and reduce depression is essential. A sleep routine has benefited me after years of difficulty with insomnia and depression. 

Today, I want to share some statistics with you about the link between sleep issues and depression. Also, I am going to share what remedies have been beneficial to me.

Sleep Foundation Statistics 

So, let us start with some statistics from the Sleep Foundation.

• Almost all people with depression experience sleep issues.
• Insomnia is the most common sleep issue associated with depression. It is estimated to occur in about 75% of adult patients with depression.
• Sleep issues may contribute to the development of depression through changes in the function of the neurotransmitter serotonin.

That’s unbelievable, right?!

I have to Admit

First, I will say that my sleep and insomnia issues have caused me to fall into a more deepened depression than usual. Many of you already know that I have a bipolar one disorder. A lack of sleep also springs me into bits of mania. Mania is the high mood, while depression is the low mood. To learn more about bipolar disorder, visit the link here.

Next, when I began to have sleep issues accompanied by depression, I made my psychiatrist and psychotherapist aware of it. I would suggest that you start with your primary care doctor or mental health providers if you learn that you are suffering from sleep issues and depression. 

Effective NightLY Routine Ideas

Now, I want to get into what remedies have helped me get better sleep and overcome insomnia. These are in no particular order.

Medication

The first is sleep aid medication. When my insomnia was unbearable, my psychiatrist prescribed me a sleep aid to get my sleeping stabilized. When some time had passed, my psychiatrist suggested I conclude the sleep aid medication and try some home remedies. Neither one of us wanted me to become dependent on the sleep aid. I also have found that the longer I am on a sleep aid medication, the less effective it is overtime. 

Bible

Number two is reading the Bible, listening to the Bible, or meditating on scripture before bedtime. A verse that I have memorized is Proverbs 3:24.

It says,

You can go to bed without fear; you will lie down and sleep soundly.

When I meditate on this verse, I can release every fear and care to God. I know I can lay my head down and sleep safely, without fear of danger or my anxious imaginations coming to life. 

Prayer

Three is to say a nighttime prayer. Prayer is the perfect way to cast all your worries at the feet of God. Sometimes I will opt for prayer journaling which is also very therapeutic.

hot tea

Four is tea. It is the perfect way to de-stress before bed.

My favorite teas are:

• Bigelow, Cozy Chamomile Herbal Tea
• Celestial Seasonings Peppermint Herbal Tea
• Bigelow Lemon Ginger with Probiotics Herbal Tea…I use this tea to soothe my stomach when I am experiencing IBS brought on by nighttime anxiety.

Aroma

Number five is misting my pillow, sheets, and air with lavender. My go-to brand is Nature’s Truth Mist Spray, Rejuvenating Lavender. Lavender spray helps me to relax, fall asleep and stay to sleep most nights. It has been one of my favorite home remedies. 

Limit the light

About an hour before bed, I have my phone automatically switch over to soft screen lighting. I also begin to limit my screen time 30 minutes before bedtime. 

Background Noise and music

Next, seven involves noise. There is nothing like relaxing sounds to set the mood for sleep! I enjoy using the White Noise phone app for Apple and Android devices. I also listen to music from time to time. I love searching for traditional classical or instrumental worship music! I like to use the Spotify music app.

there’s more

Also, other ways to encourage your body to fall asleep are a soothing bath/shower, creating a to-do list for the next day, guided meditation, melatonin, focusing on something positive, dimming down the lights, tidying up rooms like the kitchen, office, or living room before bed, etc. 

EFFECTIVE NIGHTLY ROUTINE Take away

Most importantly, choose what practices fit best into your bedtime routine and be consistent. Commit to and adapt to it. 

To sum it up, when I have a restful night of sleep and get the optimal number of sleeping hours…I am energized, in a better mood, and more alert.

I hope these ideas help you create your effective sleep time routine. 

Before you go, do you need prayer? If you feel led to, submit your prayer request here.

With that said, 

Happy Sleeping! 

[kofi]