Sleep problems are a big contributing factor for staying stuck in depression. Poor sleep worsens your mood, increases pain and stress, and interferes with concentration and willpower. Taking these small steps to improve sleep quality is one of the simplest yet most powerful tools to improve your mood and reverse the course of depression. Start by implementing small changes in your daily actions and bedtime environment. This routine will help you create incremental and consistent changes in your bedtime routine to improve your sleep quality and make you feel well rested and restored. Over time, these small changes will alter the activity and chemistry of key brain circuits to enhance your mood, reduce stress, and more. It's important to recognize that you don't need to find your way through depression all on your own. There's a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming depression, for many people the most important step is getting into therapy or even just contacting a mental health professional. Resources: SAMHSA's National Helpline 1-800-662-HELP is a free, confidential referral and information service for those facing mental health disordersNational Institute of Mental Health offers Shareable Resources on Depression to help raise awareness and provide education about depression.