MyDepressionTeam

Struggling to fall asleep is really common with depression, and it can feel incredibly frustrating. Here are some things that may help:

- Stick to a schedule — going to bed and waking up at the same time each day helps regulate your body's internal clock
- Avoid screens before bed — the bright light from phones and Show Full Answer

Struggling to fall asleep is really common with depression, and it can feel incredibly frustrating. Here are some things that may help:

- Stick to a schedule — going to bed and waking up at the same time each day helps regulate your body's internal clock
- Avoid screens before bed — the bright light from phones and computers can make it harder to wind down
- Read a physical book — a 2021 study found that reading before bed improved overall sleep quality and reduced nighttime disturbances
- Listen to a sleep story — as one MyDepressionTeam member shared, "When I'm having trouble sleeping, I listen to a sleep story when lying in bed. I mostly fall asleep before the story ends"
- Limit caffeine — even if it doesn't feel like it's affecting you, caffeine can reduce how much sleep you get
- Be cautious with naps — if you nap during the day, try to keep it to 20–30 minutes so it doesn't interfere with nighttime sleep
- Spend time in bright light outdoors during the day to help regulate your sleep-wake cycle If sleep issues persist, it's worth talking to your doctor. Sometimes antidepressant dosages or timing can contribute to sleep problems, and adjustments may help. Cognitive Behavioral Therapy for Insomnia (CBT-I) is also a non-medication option that teaches lasting strategies for better sleep — and it won't interfere with any current treatments.

 AI-generated responses are not a substitute for medical advice. These services are not intended to diagnose, treat, or cure any condition or disease. Always ask your doctor about specific health concerns.

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