Sleep and depression can become intertwined, creating a spiral of difficult-to-manage symptoms. Insomnia, not getting enough sleep, and not getting enough healthy sleep are common for people with depression. Anxiety and stress, two common comorbid diagnoses with depression, can further complicate getting enough sleep. Furthermore, not getting enough sleep can worsen many of the symptoms of depression, creating an even harder situation to manage.
The lack of sleep associated with depression is a common symptom. Not sleeping enough can contribute to feelings of lethargy, irritability, and even an increase in sadness. It can be hard to find motivation to get out of bed in the morning and hard to find energy to live and work throughout the day.
Depressed individuals may also experience nightmares or night terrors, which can also interfere with their sleep patterns. Combined with insomnia, these issues can leave them feeling exhausted and unable to confront the day.
The Impact of Sleep on Depression
Sleep deprivation often worsens the symptoms of depression, making it harder to cope and making it harder to focus on problem-solving. Without proper sleep, people with depression may feel more irritable, more sensitive, and may even have trouble controlling their emotions. This can have a huge effect on relationships and work.
Sleep difficulties can make it harder to take part in healthy activities that can help improve the symptoms of depression. People with depression may also find that regulating their feelings can be a challenge if they’re not able to get enough rest and engage in quality sleep.
Managing Sleep and Depression
Creating a sleep schedule is the first step in managing both depression and sleep. Making sleep a priority can be challenging when the symptoms of depression kick in, but it’s essential to ensure that better sleeping patterns are established.
Getting professional help is important. Although there are a variety of products to try and techniques to battle insomnia and depression, it’s important to consider professional help for the best results. Psychological counselling and therapy can help to uncover mental health issues that may be the underlying cause of depression and can also help to develop better sleep habits.
Find out which treatments work for you, and work to stick to a regular sleep schedule. Deep breaths, exercise, and relaxation techniques can also help to reduce stress and anxiety that can interfere with sleep.
Strategies to Help Improve Sleep Quality
- adopting a regular bedtime routine
- avoiding caffeine or alcohol close to bedtime
- blocking out noise and lights while sleeping
- taking therapeutic baths before bed
- exercising regularly
- avoiding long naps
- talking to a doctor about medications or supplements that may help
Conclusion
Sleep issues and depression often interact, creating a difficult cycle to break. However, improving sleep quality can help to manage depression better, helping people to feel more rested and able to manage their depression. Taking steps to prioritize sleep can have long-term positive effects.