People suffering from depression tend to find that they are sleeping at odd hours. Naps during the day, insomnia at night, it can become a vicious cycle that leads to problems getting up and going to bed. These are problems that can exacerbate depression and lead to more problems, including problems with work and relationships, when you are too tired to do things.

The first step is to choose a bed time and a time to wake up. You don't need to set an alarm for the latter, but you want to try to stay in bed until that time. You also want to make sure that you go to bed at your bedtime, even if you are not tired yet. Your body will adjust and be ready to sleep at that time after a few days.

The second step is to figure out what time you tend to fall asleep during the day. If there are multiple times, then start by eliminating the latest one first. Especially if you nap after 4PM, the later your nap, the harder it will be for you to sleep at night. The best way to avoid falling asleep is to put yourself in a situation where it is harder to do so.

Sometimes, the best thing to do is just avoid being in the bedroom when you would normally nap. If you find that you tend to fall asleep at 2:30, then sit in the living room instead of the bedroom and continue your normal activities. If you would normally read, do that. Studying at this time? It would be easy to do that at the dinner table. By cutting out your naps, you will be able to get into and keep a sleep pattern.