Dr. Michelle Patriquin is Assistant Dean, Digital Health & Innovation, School of Behavioral Health Sciences; Associate Professor, Faillace Department of Psychiatry and Behavioral Sciences, McGovern Medical School; Co-Director of Research, John S. Dunn Center Behavioral Sciences Center at UTHealth Houston. She is a board certified and licensed psychologist. She has authored over 180 publications and presentations, and her research is funded by multiple federal and foundation grants. She is committed to translating research findings into clinical practice and generating new solutions that improve the outcomes of intensive mental health care.
Article2 min read
Feeling Tired and Depressed? Here's How to Sleep Better
- Michelle A Patriquin PhD ABPP
- Oct 1, 2025
- 2
Lack of sleep and depression go hand in hand. They feed into each other in a vicious cycle: poor sleep exacerbates depressive symptoms, and depression affects your ability to get a good night’s sleep. Small changes in your daily routine can be surprisingly effective at breaking the cycle.
Tip sheet:
Be More Active During the Day
Depression can make you feel sluggish throughout the day, but it’s important to keep your activity levels up so you’ll feel tired enough to fall asleep at night. Stretching, yoga, and walking are all great ways to incorporate more activity into your day. Try to get outside for some vitamin D, too.
Set a Schedule
If you have a habit of snoozing your alarm in the morning and going to bed whenever you feel like it, start being more disciplined about following a schedule. Waking up at the same time every day regardless of what time you managed to fall asleep will eventually help your brain fall into a rhythm, although pushing through the first few days can feel challenging.
Don’t Hang Out in Bed
Your bed isn’t a great place to scroll on social media, watch shows, read, or eat snacks. Keep your daytime lounging contained to the sofa and save your bed for nighttime sleep only. Over time, your brain will start to associate your bedroom environment with feeling tired.
Limit Caffeine and Alcohol
Caffeine and alcohol can both disrupt sleep patterns. Try limiting caffeine to a small amount in the early morning and eliminating alcohol for a week. See what changes you notice in your quantity and quality of sleep.
Switch Off Electronics an Hour Before Bedtime
Light emitted from the screens on your phone, laptop, and TV can confuse the part of your brain that signals when it’s time to go to sleep. Keeping them out of your bedroom and putting them away at least an hour before bedtime can help you fall asleep faster.
Get Out of Bed if You Can’t Sleep
If you’ve been trying to fall asleep for half an hour without success, get out of bed and do something relaxing in another room. Taking a bath or reading a short story are two great examples.
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