Depression · Behavioral
Sleep-Mood Loop Worksheet
Fix wake time first
Depression and sleep are locked in a bidirectional loop. Fixing sleep is often the fastest lever on mood — and mood improvement often follows sleep, not the other way around.
My current pattern
Day
In bed
Out of bed
Naps
Morning mood 0–10
The three non-negotiables
- Same wake time daily (even on weekends, even after bad nights)
- Light in the eyes within 30 minutes of waking
- No naps longer than 20 minutes
What I noticed in mood after 2 weeks of holding the wake time
Anchor the morning
Wake time, not bedtime, is the anchor. The rest of sleep organizes around it.