Sleep and Depression: An Intricate Relationship
Sleep and depression are closely related. Millions of people around the world are affected by the daily struggles associated with both these conditions. Sleep deprivation can lead to depressive symptoms and vice versa. Understanding the intricate relationship between sleep and depression can help better manage and treat both.
Depression and sleep are linked biologically; depression affects the body’s sleep-wake cycle, and the quality of sleep can influence mood. So poor sleep can lead to depression, but depression can also lead to poor sleep. The flip side is also true, combating depression can improve sleep, and improving sleep can help manage depression.
Understanding the interrelationship between these conditions is the first step in addressing the symptoms of both. Knowing how each condition affects the other can help create better sleep and mood habits.
The Impact of Sleep Deprivation
Sleep deprivation has several physical and mental health consequences. Not getting enough sleep each night can lead to feelings of anxiety, irritability, and fatigue. It can have a negative effect on your memory, concentration, and decision making. Consistent lack of sleep can also put you at a higher risk of developing depression.
It’s important to create healthy sleep habits to help boost your mood and protect against depression. Aiming for 7–9 hours of uninterrupted sleep each night will provide greatly improved mood, vigilance, and concentration compared to those who chronically lack the same amount of sleep.
Depression and Sleep Disorders
An estimated 60 percent of people with depression also suffer from some type of sleep disorder. Obstructive Sleep Apnea (OSA) is a common sleep disorder among depressed people. OSA is marked by pauses in breathing while sleeping, and lack of oxygen to the brain. People worried they may be suffering from OSA should seek medical advice as OSA can be treated with special breathing devices.
Restless Leg Syndrome (RLS), is another sleep disorder associated with depression. People may experience uncomfortable sensations in the legs at night or during rest, forcing an urge to move the legs to relieve the feeling. It causes difficulty in falling asleep and also interrupts sleep. It’s recommended to talk to a doctor if you think you’re suffering from RLS.
Insomnia is the most well-known sleep disorder related to depression. It’s also the most treatable. Its symptoms include difficulty falling asleep, or staying asleep, and waking up too early in the morning. Unfortunately, insomnia is often mistaken as a symptom of depression rather than an independent condition. Treatments for this condition include cognitive-behavioral therapy (CBT), medication, and lifestyle changes.
Tips for a Better Night’s Sleep
Getting the proper amount of deep, restful sleep each night is key to combating depression. Here are some tips for getting better sleep.
- Allow your body to relax an hour before bed.
- Get regular exercise during the day, but avoid it close to bedtime.
- Avoid caffeine and alcohol close to bedtime.
- Create a schedule and stick to it. Get up at the same time each morning and go to bed at the same time each night.
- Make your bedroom a comfortable environment for sleeping. Keep the temperature cool, and block out all sources of noise or light.
Conclusion
The complex relationship between sleep and depression means that it’s important to be aware of both. Working to better understand and manage each of these conditions will help. If symptoms of depression or sleep disruption are present, it’s best to seek medical advice. Treatment might include therapy, medication, or changes in lifestyle habits.