Sleep and Depression: What’s the Connection?
Sleep is essential to our mental and physical wellbeing. But, for those who suffer from depression, getting a good night’s sleep can be a real challenge. Depression can cause many physical and emotional symptoms that can make it difficult to fall and stay asleep.
Studies have linked inadequate sleep with having a higher risk of depression. Poor sleep can also make symptoms of depression worse and increase suicidal thoughts. Conversely, treating sleep difficulties can help improve a person’s mood and reduce symptoms of depression.
The relationship between sleep and depression is a two-way street. Not only can depression affect our sleep, but sleep deprivation can also lead to or worsen depressive symptoms.
Impact of Depression on Sleep
Having depression can make it difficult to fall asleep, stay asleep, or get enough quality sleep. Symptoms of depression, such as sadness, irritability or difficulty concentrating, can become worse at night when we are alone. This can interfere with the ability to relax and get comfortable, leading to poor sleep.
Other chronic physical symptoms such as fatigue and physical pain can also significantly impact quality and duration of sleep for those who suffer from depression.
Consequences of Poor Sleep on Depression
Conversely, poor sleep can also worsen feelings of depression. Neurotransmitters, such as serotonin, are important for helping us to maintain an even mood. However, when we have insufficient or disrupted sleep, this can lead to an imbalance of these chemicals, and affect our mood.
Sleep deprivation also induces changes in hormones that regulate our stress response. When these hormones remain elevated for a prolonged period, this can create a state of hyperarousal, which can worsen depressive symptoms.
Additionally, getting inadequate sleep can be an isolating experience. This can lead to feeling even more tired, lethargic or unmotivated, which can be difficult to transcend without help.
Potential Treatments
Sleep is a necessary element of our overall wellbeing. It is important for anyone suffering from depression to focus on improving their sleep quality and consistency. Here are some potential treatments that may help:
- Talking with a mental health expert, such as a counselor or psychiatrist
- Creating an evening routine, such as reading and relaxation exercises
- Limiting screen time before bed
- Exercising regularly, but not close to bedtime
- Reducing caffeine intake, especially later in the day
- Speaking to a primary care provider about potential medications or supplements
Conclusion
Sleep and depression are closely tied together. Treatment of sleep disturbances may help improve symptoms of depression and vice versa. If you struggle with either sleep or depression, seeking help from a mental health or medical provider can be beneficial. Contact a healthcare professional if you are having difficulty with sleep or other symptoms of depression.