Flow Neuroscience

1. August 2025

Struggling with sleep is one of the most common, and most exhausting, symptoms of depression. Whether you’re sleeping too much or not at all, poor sleep quality can make everything feel harder. But here’s the good news: improving your sleep is one of the most effective natural ways to reduce depressive symptoms.

Poor quality sleep can increase depressive symptoms and the risk of depression. In turn, depression leads to poor sleep. Actually, 90% of depressed people struggle with sleep. – 12 Proven Natural Treatments for Depression

How sleep affects mental health

Sleep and mood are deeply connected. Without enough restorative sleep, your brain has a harder time regulating emotions, focusing, and making decisions. Over time, sleep deprivation can increase the severity and duration of depression.

The most effective sleep strategy: routine

The most powerful habit for improving sleep is setting a consistent wake-up and bedtime, even on weekends.

"Wake up at the same time every day and establish a bedtime."

This stabilizes your body’s internal clock (circadian rhythm), which improves the quality and depth of your sleep over time.

Two simple ways to improve sleep quality

1. Stick to consistent sleep and wake times

Set a regular bedtime and wake-up time, even if your sleep feels restless. Over time, this helps retrain your brain to sleep more soundly.

2. Create a 90-minute wind-down routine

Use 90 minutes to unwind before bedtime... Do something relaxing, such as taking a bath or listening to calming music. And avoid screens.

A relaxing pre-sleep routine signals to your body that it’s time to rest. Turn off devices, dim the lights, and do something calming, meditation, light reading, stretching, or music.

If sleep is still elusive…

Try these additional supports:

  • Limit caffeine and alcohol after mid-afternoon.
  • Keep your bedroom dark, cool, and quiet.
  • Use a sleep journal to track habits and identify patterns.
  • If possible, get natural light early in the morning to reset your sleep cycle.

Sleep is not a luxury, it’s a fundamental part of your emotional and mental recovery.

Explore more natural treatments in our full guide here.