Getting Insomnia Due To Depression? Here Are Practical Ways To Overcome That


Therapists are very much aware that when they signed up to get certified, they would be dealing with people with long-term conditions. After all, there is no cure for most mental health disorders. The psychologists or psychiatrists can prescribe pills or sedatives, but they can only do so much for a short period. Worse, some drugs often induce withdrawal symptoms. If the patient cannot handle the shaking and other indications, they may have to ask to continue the same prescription. For this reason, it should not be surprising to come across an individual whose existing illness has already comorbid with addiction.

Consider establishing care with a therapist if emotional distress is playing a role in poor sleep. Often, sleep improves over the course of therapy. — Lauren Woolley, PhD

In the patients’ point of view, they will rather risk becoming addicted or paying thousands of dollars for therapy, especially if they have depression. Unlike anxiety, which tends to go away when your source of panic is gone, it does not have an off button. If you are depressed now, you will stay that way until you feel like getting over it. The result is that you may not be able to eat, work, connect to your loved ones, or even sleep.

Yes, depression can cause insomnia. In case you wonder what depressed individuals do when they seem to hide from you, some typically sit on their bed without any light on for hours. They may try to watch a movie or read a book, but it’s as if the images or words are passing their eyes without getting absorbed. Even when they lay their head on a pillow and close their eyes, sleep hardly visits them.  In truth, they can last for a couple of days without sleeping, and it will only happen when their body is too exhausted.


As sad as it may be, therapy is not always the only solution to this issue. From my experience, trying things on my own helped more than the treatments I had. I’m not saying you should self-medicate, but if you want to overcome depression without spending on more than diagnosis, you should have a go at these practical tips.

Detoxify Yourself

The reality is that having a lot of projects, relationship issues, and jealous friends can be bad for you. You can’t do anything; you think of what you want to say to them even if you can’t. If they depress you too much, you may detoxify by taking a break and going to a place where you can’t see them for a while. This way, you can refresh your mind and think of what to do next.

Your brain eventually associates these things with winding down and going to sleep. Having a regular routine can make it easier for you to feel tired and ready for sleep at bedtime. — Megan MacCutcheon, LPC

Free Your Emotions

The individuals who are too timid to open up about how they feel are more prone to falling into depression than others. You do not have to talk to people about it if you are not ready for that yet. However, you need to find an outlet for your emotions if you want to get over your depression, as well as insomnia in the process.

For instance, you can try writing in a journal every day. Any good or awful thing that has happened to you today should be written there. In case you are looking for more action than that, you are free to throw your plates against a wall or go up the mountains to yell at the top of your lungs. What matters is that you let go of every heartache with each word you write, every kitchenware you break, and each step you take up the mountains.


Join Organizations

Busying yourself with thinking about what could’ve gone wrong with your relationship or your career is not the best way to spend your day if you want to get better. Join pro-animal groups or charitable institutions where you do something good not only for your self but also for the other people (or animals) that might need your help.

Ride A Bike

I don’t know how to ride a bike, but a friend told me that whenever he has a serious problem that he can’t immediately resolve, he pedals his bike for as long as his arms and legs can take. He will only stop when a solution forms in his mind because according to him, riding a bike balances not only his body but also his mental and emotional disposition. If you’re worried over something, try doing the same thing that my friend did.

Researchers at Japan’s Tokyo Medical University investigated the influence of nightmares on depression, both independently and in conjunction with insomnia. They found the presence of nightmares associated with aggravating effects on depression. — Michael J Breus Ph.D.

Final Thoughts

Dealing with depression and insomnia cannot seem easy, especially if the former is the cause of the latter. Hence, to make things easier for yourself, you should try the tips mentioned above to overcome depression first. You’ll see, once the disorder doesn’t bother you too much, you will be able to sleep better.

Good luck!

Why Psychologists Link The Food We Eat To Our Mind And Body

It’s fairly common knowledge that research confirms getting enough restful sleep is an important part of staying healthy and operating at your best. Unfortunately, some adults find it difficult to sleep well, and many have fallen into patterns that are counterproductive to obtaining the best rest possible. — Megan MacCutcheon, LPC

Anyone who has visited a psychologist can attest that at least once, the expert mentioned the importance of having a healthy diet to the mind and the body. Psychologists would always say this again and again. A healthy diet, not just eating, is beneficial to both our physical and mental health aspects. Science and clinical research studies very much assist this fact.

Our needs may vary, but the vitamin and mineral levels mostly found in different natural types of food that we consume are almost identical to any human being. As such, doctors suggest that we consume at least 64 grams of protein a day or at least 8 milligrams of iron daily. The question now is, how are these dietary requirements even linked to our mental and physical aspects?

Psychologists have the following principal reasons:

Improves Our Figure


We are all aware that a balanced diet is key to a more fit and leaner you. If one is a calorie-conscious individual, he or she should opt for a greener diet. Some food will mask our hunger without the need to consume more calories and bad fat or cholesterol.

A healthy food table and greener everyday meals are always the first steps to condition the body and mind towards the start of balanced well-being. Let’s not forget that our physique is more often than not related to our mental aspect. It’s never a secret that most of us tend to focus on our shape. After all, our form or the way we see ourselves in the mirror has an impact on our self-confidence.

Reduces Risks Of Certain Diseases Or Illnesses


The physical shape should not always be our sole reason to mind the food we eat every day. Consumption of vegetables, fruits, and other natural or organic food is still the best prevention of diseases that each of us has a chance of getting. Research reports the positive impact of having a balanced meal in lowering our chances to heart diseases, cancer, obesity, high blood pressure, and bone problems, among others.

Psychologists would also suggest that we see a dietitian or a doctor to assess our nutrient needs and other dietary requirements. It’s essential that we take note of the minimum vitamin and nutrient requirements that we have to drink every day. Let us also remove the false notion that one single take of these vegetables and fruits would solve all our problems. Remember, the practice of eating healthy should become a habit.

Stopping caffeine use can help if you’re having trouble sleeping. If giving it up completely feels too intimidating, try limiting use to the morning or decreasing the amount (e.g., half-caffeinated coffee). — Lauren Woolley, PhD

Improves Our Mood And Emotions


Having a healthy diet does not stop at the physical benefits. When we are hungry and feeling blue, we eat, and it is undeniable that we feel better right after. Sweets have been proven to be beneficial to our everyday moods. Right consumption of such food or desserts (those with a high percentage of carbohydrates) can help our body and brain produce more serotonin. This chemical is known to contribute to our mental well-being positively.

There is also an interesting study showing that a perfectly balanced diet makes one seek outside activities and enjoy participating in such social gatherings. This fact is beneficial to the social development of children. Such study shows that kids consuming proper nutrients with the right hydrating patterns are friendlier than others.

Doctors, however, still warn us that we should be able to watch our sweet intakes and cholesterol levels. High consumption of sweets and other sugary food is clinically proven linked to high risks of depression and other mood disorders. Sweets and other sugary food are not always bad, but too much is a big no-no. We all know by now how much is too much anyway.

…just eat an ounce or so of animal protein or raw nuts and an ounce of a starchy carbohydrate just before going to sleep. Do this for several nights before determining efficacy.  — Leslie E. Korn Ph.D., MPH, LMHC, ACS, NTP

Promotes Positive Thinking

There is particular food that science says are capable of boosting our positive thinking skills. There are studies linking probiotics to the decreased chances of having negative thoughts. Researchers, therefore, conclude that the consumption of these nutrients is an excellent preventive strategy against depression and other mood disorders.

Everyone should seek a balanced diet, not because of the physical benefits but also its considerable mental and emotional benefits. True enough, results are not attainable overnight, but let’s keep in mind that mental disorders are always ‘silent killers.’ We should not wait until it is already there.

Tips In Controlling Mood Swings Due To Insomnia


It is very difficult to fall and stay asleep if you are very anxious, ruminate on stressful things that happened in the day, or fixate on things happening in the future. — Megan MacCutcheon, LPC

One of the worst illnesses that you can get is insomnia. It sucks not to get the right amount of sleep every night because you have a sleeping condition. Unfortunately, the presence of this disorder can cause adverse effects in your life, particularly on your productivity as well as mood swings. Whether you like it or not, there will be days when you are filled with stress and anxiety because you did not sleep well at night. Do not fret because there are several ways on how you can handle this situation.

Below are the smart ways that you may consider if you want to say goodbye to mood swings brought about by insomnia:


Drink Lots of Water

Lack of sleep can make you look and feel exhausted and tired for the entire day. As such, it is essential that you do something that can energize you. An excellent way of making this possible is to drink lots of water in the morning. If possible, drink at least two glasses of cold water as it will be sufficient to kick start your day. However, do not forget that you have to keep on drinking water throughout the day to sustain your energy.


Eat Breakfast

Before you leave for the day, be sure to grab a bite for your breakfast. Do not go to your office without having something on your stomach. Otherwise, you will only end up anxious and stressed for the entire day. Once this happens, it can be expected that you will not feel good about yourself and everything around you. As a result, you may end up getting pissed off easily or annoyed by the quirks of your co-workers.




Talk To A Friend

The moment you realize that you already have mood swings, it is best to start a conversation with a good friend of yours. Make sure that this person is someone who can be funny and exciting to be around. Talk about why you are upset for that day so that your friend can comfort you. The mere act of talking about your insomnia to this individual can already be therapeutic on your part.

 Enlisting the support of caring others, such a friends and family members, can be helpful when you’re trying to regulate your sleep. — Lauren Woolley, PhD

Be With The Right People

Insomnia can make you feel sad and down because you do not have the right amount of energy levels to get on for the day. As such, you may become unproductive in your work. To reverse this, all you have to do is to surround yourself with the right people in the office. Be with a group of friends who are there to motivate each other during the bad days. Just by being around them, you are already allowing yourself to relax. The more you do this, the lesser chance you have for acting moody.


Listen To Feel Good Songs

Another way of cheering yourself up is to listen to a playlist that is filled with feel-good songs or tracks. Have a playlist on your phone that is composed of songs that are uplifting or inspiring. Make sure to select the music with the right beat and tone. According to research, the music you listen to can affect the way you perceive your reality. As such, if you continue to listen to great songs, you will have a better chance of feeling happiness.




Indulge To Your Cravings

Not getting enough sleep for the night before can also increase your cravings for your favorite food. The best and ideal thing that you can do is to give in to these cravings every now and then. Take note that if you commit an error or fail to do this, you may end up feeling irritated. At the same time, you will also lose focus for the day because you would feel that something is missing. Hence, do not be afraid to give in to the food items that you want to eat on that day. However, it is suggested only to take small bites so as not to destroy your diet in one day.

If you believe that your insomnia is causing more than sleepless nights and mood swings, it is best to consult with a medical doctor or seek professional help from a licensed therapist. Take all the necessary steps for the treatment so that you can finally get a good night sleep.


The Relationship Between Social Anxiety And Insomnia


Sometimes your anxieties can gnaw at you like a pebble in your shoe. Then the next thing you know they are keeping you awake at night. — Joseph Cardillo Ph.D.

Insomnia is a sleeping disorder that is sometimes correlated with social anxiety disorder. In layman’s term, insomnia is the condition wherein a person either has a hard time going to sleep or not having that enough sleep.

Continue reading “The Relationship Between Social Anxiety And Insomnia”

Methods That Ease Insomnia

Do you always find yourself awake in the middle of the night? Is it hard to go back to sleep? Do you find it difficult to stop thinking about things that don’t entirely matter such as family and, relationship problems, or personal issues? Well, maybe that’s because you’re suffering from a sleep disorder. The condition allows your brain to function nonstop due to emotional disarray, stress, aging, or chronic disease.


Continue reading “Methods That Ease Insomnia”

Top 4 Ways To Beat Insomnia


Sleeping late at night is a typical scenario for someone who has so many things to complete before ending the day. However, once it becomes a regular habit, it is possible that you already have insomnia. Take note that insomnia is classified as a disorder that can affect your life in so many negative ways. Because of this, it is imperative on your part to find ideas on how you can beat it. Do not worry because we are going to share with you some tricks on how you can make this happen.

…accept that occasional ragged nights are the norm and most people can function quite well despite missing some sleep.  — Clifford N. Lazarus Ph.D.

Here are the tips to remember:

Quit Your Vices

If you drink and smoke a lot, then now is the time to give them up if you want to experience a good night sleep on a regular basis. Eliminate the presence of cigarettes and alcoholic drinks in your life. These items contain substances and other components that can be harmful to your body. At the same time, they can also cause insomnia because they can reprogram your brain into thinking that you are not yet sleepy.


Stopping caffeine use can help if you’re having trouble sleeping. If giving it up completely feels too intimidating, try limiting use to the morning or decreasing the amount (e.g., half-caffeinated coffee). — Lauren Woolley, PhD

Do Not Drink Coffee In The Afternoon

Drinking coffee is not a bad thing as long as you know how to control it. As much as possible, avoid taking caffeine after twelve in the afternoon. Caffeine can stay in your system for hours, which means that if you drink coffee in the afternoon, you can still feel its effect even late at night. It is one of the reasons why your body won’t cooperate every time you want to have a sound rest or sleep.

Make Exercise A Daily Habit

Choosing to have a healthy lifestyle by engaging in physical activities can do wonders for your body. You will begin to see that there are several advantages of exercising, one of which is improving the quality of your sleep. As you continue to complete your daily exercises, you will begin to realize that your sleeping patterns are so much better than before. Nonetheless, experts recommend that workouts must be done in the morning instead of during nighttime just before your bedtime schedule.

Most of the time, she says she just gives up trying to go back to sleep and winds up checking her email or twitter account or surfing the Internet. — Joseph Cardillo Ph.D.

Keep Your Gadgets Away

When you are going to sleep, make sure to put your devices or gadgets away. Do not be fooled in just checking your News Feed or emails for five minutes or as quickly as possible. Unfortunately, the five minutes usually turns into thirty minutes or even up to one hour, depending on the activity that you will do online. You will keep on scrolling endlessly until you realize that all your time was spent for nothing. Create a rule in your room that no phones or tablets are allowed in your bed during nighttime. Just store them in your bedside table.

With all these four tips, you can already beat insomnia. Take note that the results may vary from one person to another. The best thing to do is to apply them in your life to solve the dilemma. Use these tips to get better and more relaxing sleep at night.

How PTSD Affects Sleep (An Insomnia Discussion)



Post-traumatic stress disorder or PTSD triggers dysfunctional brain development. It is a mental health condition that occurs when a person experiences or witnesses a horrifying life incident. Symptoms of PTSD may include a series of nightmares, severe anxiety, event flashbacks, panic attacks, and insomnia.

If you feel flooded with negative thoughts, get out a pen and paper and write three to five things you’re grateful for. — Katie DiMuzio, LCSW


According to experts, physical and psychological trauma can negatively impact sleep. Factors like PTSD further complicate the condition of sleeplessness that leads to insomnia – the difficulty of falling asleep or staying asleep. This condition can be characterized as chronic or acute insomnia based on its duration. Acute insomnia is brief, and most people may have experienced this type of insomnia in their lifetime. It is a type of condition that may resolve itself without the aid of any medication.

On the other hand, chronic insomnia is a disruptive sleep disorder that occurs every three nights per week and lasts for about two to three months. Sometimes, it goes on for years in several severe cases. Its extensiveness creates emotional and psychological dysfunction. That is why there’s a need for medical attention to address the patient’s sleeping pattern.





An unfortunate event may trigger the primary symptoms of PTSD. The effects might linger for months or longer if not adequately treated. Though its disruption that occurs in sleeping sessions may vary from one person to another, its long-term effect still causes damage to the brain. The hyperarousal may result in paranoia and extreme hypervigilance as well. One example of this is being afraid of attackers even inside the comfort of your room or being alerted by slight movements and weak sound in the surrounding. This condition strengthens anxiety that leads to the buildup of persistent insomnia.

Yoga nidra, Sanskrit for yogic sleep, is different from other guided meditations in that it not only directs your attention to your body, it uses special breathing techniques and rotates you back and forth from one hemisphere of the brain to the other. — Nicole S. Urdang, MS, NCC, DHM

What You Should Know

To deal with PTSD, some people use alcohol to cope with their distress. However, according to experts, alcohol usage results in disrupted breathing during sleep. It is usually manifested as sleep apnea, one of the most common sleeping disorders. In this state, people find themselves waking up more frequently during the night. Some of them have trouble falling back to sleep as well. Because of the sleep problem, some patients with PTSD develop fear in going to sleep. They experience the same traumatic feeling as soon as they go to bed. The condition eventually triggers mental dysfunction which leads to more medical problems different from the current lingering state.

People who have PTSD are known to experience sleeping problems because their brain works twice as active as the usual. According to studies, the condition gets affected by certain factors that won’t let the brain rest and relax. These factors are anxiety, overthinking, addiction and depression.


In therapy, you have a chance to talk through/process some of these experiences (e.g. being bullied, experiencing trauma, physical, verbal, or emotional abuse). — Meredith Brown, LCSW

The connection between post-traumatic stress disorder and insomnia is very clear. So if symptoms continue longer than three months, there’s an absolute need for medical attention. Medications and therapy are required to avoid reaching a more chronic condition. Since the mental illness causes a lot of problems and affects all areas of a person’s overall function, an immediate diagnosis is a top priority.




How To Overcome Insomnia Through Online Therapy

Having enough sleep is vital to have a healthy lifestyle.  It is beneficial for our heart, weight, mind, mood, and almost every aspect of our being.  



We need at least 7 to 9 hours of good sleep to keep us going through a terrible challenging day.  With enough sleep, our brain can work efficiently, making it easier to retain information and do better with memory tasks.   Sleep allows our body to restore strength and rejuvenate, grow muscle, repair tissue, and produce hormones.

If sleep is that essential for our body to properly function, what will happen if we are sleep deprived?  How do insomniacs deal with this problem? Can our lack of sleep cause death?

There are many types of insomnia. Some are temporary, but there are also severe ones that may need medical attention.  

We are constantly reminded of the importance of getting enough sleep for our bodies and the effects of sleep deprivation. But worrying about getting enough sleep is a problem unto itself because it often becomes self-perpetuating. — Marni Amsellem, PhD

Short-term Insomnia


It is said that almost all of us will experience insomnia at some point in our lives, most especially as we age.  According to NINDS (National Institute of Neurological Disorders and Stroke), short-term insomnia can be due to stress, diet, depression, jet lag, and other activities.    

Chronic Insomnia



This is a long-term form of sleep problem where a person has difficulty falling asleep and finds it troublesome to remain asleep at least three nights a week for three months or more.  

Comorbid Insomnia

This form of insomnia can be due to other conditions, like psychiatric symptoms such as anxiety and depression. Also, arthritis or back pain make a person uncomfortable making it hard for him to get to sleep.  

Fatal Familial Insomnia

FFI is a rare genetic disease which concerns those who are suffering from poor sleep.   Lack of sleep can lead to panic, anxiety, hallucination, weight loss, total inability to sleep, and dementia, until eventually death.  It is due to a neurological degeneration of the brain that is linked to prion, a rare abnormal protein.   It can begin in midlife and can progress to death in one to two years.  

Overcome Insomnia

It’s hard to fight insomnia, but online therapy can help you with the techniques that can be beneficial for overcoming insomnia through relaxation exercises and stimulus control.  

Try equalizing the length of your inhales and exhales, then lengthen your exhalations until they are twice as long as your inhalations. — Nicole S. Urdang, MS, NCC, DHM

Relaxation Exercises



Online therapy has therapists that specialize in helping you get out of your suffering from difficulty going to sleep.   They can teach you techniques on how to steadily tense and relax your muscles in various parts of your body. Such exercise helps get you to sleep as it has a calming effect on your body that can induce sleep.  Other forms of relaxation exercises are breathing exercise, meditation, mindfulness, and guided imagery.  You can also try their advice of listening to soothing white noise and other sleep or relaxing music.   These are very helpful to put you to sleep and even allow you to return to sleep in the event of midnight awakening.  

Stimulus Control

Online therapy can also guide you on how stimulation helps build an association between your bedroom and your sleep.  You can do this by limiting the activities you do inside your bedroom. This stimulus control is about going to bed only when you are sleepy and getting out of bed if you are still awake for 20 minutes or longer.  You are asked to do that in order to disrupt the unhealthy attachment between the bedroom and wakefulness. The therapist can also guide you on how you can follow sleep restriction that includes strict bedtime schedule and waking time and to limit your time in the bedroom only when you are sleeping.  

If you can’t think of something relaxing to do, consider listening to a guided relaxation recording. You can find many free ones online. —  Lauren Woolley, PhD

Sleep is essential for us to stay healthy and perform our responsibilities well.  But there are times when it is really tough for us to get the sleep we need due to work, medical conditions, and other activities.  But if this problem continues to happen and is becoming a problem, it is essential to seek help.   Getting help through online therapy can be your first step in finding a remedy to overcome insomnia.  

 Insomnia could not directly cause death, but it can put you at a higher risk for having other severe medical conditions that have higher mortality. 

Overview of Insomnia as Sleep Disorder: Symptoms, Causes, and Treatments

Do you find it difficult to get a good night sleep at night? Do you find yourself waking up in the middle of the night? Does it bother you how you cannot rest at night even if you are exhausted for the day? If you answered yes to all these questions, then there is a high chance that you are suffering from a sleep disorder or what is commonly called as “insomnia.”  

Continue reading “Overview of Insomnia as Sleep Disorder: Symptoms, Causes, and Treatments”