Fast Asleep: 6 Strategies for Falling Asleep Quickly

Research indicates that insomnia is associated with reduced quality of life. Specifically, people with insomnia are more likely to develop depression than people who sleep well. 

Although these tips will be able to assist you as you deal with depression-related insomnia, it is still important to get treatment. Reach out to Confidant Health to connect to suitable healthcare providers.

Tips for When You Can't Fall Asleep Due to Depression

Although there are numerous different prescription medications used to treat insomnia, you may want to try some alternatives. Combine the following tips with your treatment plan.

Avoid Your Phone

Your first instinct when you can't sleep may be to grab your phone to check the time or scroll through social media. But it's best to avoid your phone because it can contribute to your sleeplessness. 

The light from your phone will send signals to your brain that it's time to be awake, which will make it even harder for you to fall asleep. Spend at least 30 minutes away from your phone before bedtime to prevent this from happening.

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Create a Bedtime Routine

Work on establishing a leisurely bedtime routine and make sure to stick to it. The repetitive nature of your method will train your brain to understand that it's time for bed. In other words, you are conditioning your mind to get ready for sleep. 

A good bedtime routine, for example, might include a cup of chamomile tea and a book. Taking a hot bath or shower is also an effective way to prepare your mind and body for sleep.

Relaxing Visualization Techniques

Insomnia can occur when your mind is in overdrive, and you can't stop thinking. One way to break this is to use visualization techniques to think of something relaxing. Imagine yourself on a beach or vacationing in a place you love, for instance. 

Make the mental image as vivid as possible and include all your senses. Hear the sound of the ocean and feel the sun on your skin. Fill your mind with positive thoughts and imagery, and you'll soon relax enough to sleep.

Breathing Exercises

Try various breathing exercises to find what works for you. One method is to breathe in 1-2-3-4 and then exhale slowly 5-6-7-8. Deep diaphragmatic breathing can help you avoid racing thoughts and will calm down your central nervous system.

Make it Dark

Force yourself to close your eyes and lie in the darkness as still as possible in a comfortable position - even if you don't think sleep is coming. The lack of light signals your brain that it's time to sleep, but it can take up to 20 minutes to work. 

Using an eye mask can help the process if you're having trouble keeping your eyes closed. Closing your eyes can make you fall asleep before you realize it because your brain will automatically know that its time for sleep. 

Deal With the Problem

If you lie in bed for what feels like over 20-30 minutes (don't keep checking the time either) - get out of bed and deal with the problem. Read a book, write down the thoughts in your mind so you can revisit them in the morning, turn down the temperature in the room. Remember not to watch TV or look at your phone. 

There are many different ways for you to combat insomnia, but it may take some effort to find what works best for you. These tips are a great starting point in your fight to take control when you are struggling to fall asleep.

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