How to Stop Sleeping So Much With Depression

Depression is a mental health condition that can only be diagnosed by a trained professional. It involves deep and prolonged periods of sadness, hopelessness, and feelings of worthlessness. Around 280 million people in the world experience depression, making it one of the most widespread mental health conditions in the world. 

For those who experience the condition, one of the primary and most distressing symptoms can be sleep problems, with sleeping too much being the primary concern. If you’re experiencing sleep difficulties with depression, read on to learn how to stop sleeping so much and better your sleep schedule. 

Have a Schedule 

Our inner sleep schedule works together with our nervous system to regulate our body. Sleep helps reset the mind, cure ailments, and protect us. 

When you do not have a proper sleep schedule or only sleep during the day, your body’s natural rhythm can get messed up. When your sleep schedule is messed up or non-consistent, you’ll find that you do not feel as rested, can’t get to sleep as easily, and sleep too long. 

Thankfully, this problem can be fixed by working to have better sleep hygiene. Here are some ways you can push yourself to go to sleep on a schedule every single day: 

  • Stop using devices 1 hour before you go to sleep 
  • Sleep only in the dark, in a comfortable location 
  • Drink a hot tea or milk before bed
  • Eat 3 hours or more before you sleep 
  • Minimize distractions in your environment 

If you are still having trouble initially falling asleep, you may struggle with insomnia, which is another issue. If you are dealing with insomnia, you’ll want to speak to a doctor or therapist to see if medication is a good option for you. 

Have One Thing to Look Forward to Each Day

If you are sleeping too much and don’t wake up in the morning, it is a possibility that you are not feeling excited or ready for your day. This response is especially common if you have school or work commitments that you don’t want to face. 

It’s essential to find at least one thing you can wake up for each day. If something doesn’t exist, it’s okay to create motivation for yourself. Promise yourself something you’ll get only if you wake up on time. This reward could be something like: 

  • A coffee on the way to school 
  • Your favorite breakfast
  • A full tank of gas 
  • A present from the dollar store
  • A sticker on a sticker chart 
  • An outing of your choice
  • A new cereal 
  • A new item of clothing 

If you don’t want to spend money, that’s okay too. You can find a reward that makes you excited. It can be anything! 

Get Support 

It’s important to note that depression is an actual mental health condition, and it’s hard to get through it sometimes without help. There’s nothing wrong or weak about needing help. That’s why so many therapists and doctors spend their lives helping treat depression in those who have it. 

If you’re worried about taking the first step, we’ll help you out. There are therapists in person and online who are available 24/7 to help you talk about your depression, sleep issues, and more. You can even meet with a therapist online that allows you to just chat over the phone, video chat, or regular chat messaging and email. 

All you have to do is sign up for help. If you have insurance, you can email hundreds of therapists from home to find one that fits your needs. You’re not alone, and it’s okay to need support. 

If you’re struggling with the chemical issues of depression and sleep, medication may help. A medication manager or primary doctor can help you figure out where to go to get mental health medication if you want to try it. 


To learn more about depression and understand your mind, check out BetterHelp’s online advice column about the condition and everything you need to know here:

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