Self-help program

Depression is often associated with sleep disturbances. Sleep may be fragmented. A person with depression may also wake up in the early morning and be unable to fall back asleep. Excessive sleeping can also be a symptom of depression.

You can improve sleep quality through various sleep hygiene methods:

1. Don’t drink coffee after 4:00 PM. Alcohol should be avoided for two hours and smoking for four hours before bedtime.
2. Avoid strenuous physical exertion after 6:00 PM, even though exercise is otherwise beneficial.
3. Have a light, carbohydrate-rich meal before going to bed.
4. Make sure the bedroom is comfortable, slightly cool, dark, and quiet, and that the bed and bedding are comfortable enough.
5. Go to bed only when you feel sleepy.
6. Use the bed only for sleeping. For example, watching television, eating, and reading should be done elsewhere.
7. If you don’t fall asleep within 15–20 minutes, get out of bed and return only when you feel sleepy again.
8. Wake up at the same time every morning regardless of how much you slept during the night.
9. Avoid daytime naps.

Even a small amount of exercise per week promotes well-being and helps prevent and treat depression.

Consider whether there have been forms of exercise you enjoyed in the past and could start again. Is there something you have wanted to try but haven’t had the time or energy for?

If you were once told that you need to exercise for at least 45 minutes at a time to gain benefits, challenge that old belief. Even a few short walks per week are better than nothing at all. Start small.

Healthy habits can make daily life easier to manage and increase well-being.

1. Eat regularly.
2. Follow a healthy diet: include vegetables, berries, fruits, proteins, and carbohydrates in a healthy balance.
3. Minimize the use of substances.

Staying in touch with friends and loved ones helps you recover. Staying at home and isolating yourself can worsen your well-being.

• Keep in contact with people you know, and reach out to new people as well.
• Ask for help and share your thoughts and feelings. Don’t deal with your concerns alone.
• Seek peer support, for example through peer support groups in your local area.