Depression can have a negative influence on your sleep quality and quantity. When you’re dealing with depression, you’re more likely to be tired, drained, and unable to sleep. The causes for this are numerous.
Insomnia and hypersomnia, for example, can leave you feeling exhausted all the time and are both sleep disorders associated with depression. Restlessness and inability to fall asleep are symptoms of insomnia, a sleep condition. Hypersomnia, on the other hand, is a sleep disorder in which a person sleeps excessively or wakes up at irregular hours.
Any sleep disorder that is associated with depression is likely to cause some type of sleep disturbance. Trusted Source For many people, sleep problems may be the first sign that they’re suffering from depression.
How is sleep affected by depression?
Depression or sleep disturbance may be a question you’re asking yourself. The fact is that any one can serve as a springboard for further exploration.
Insomniacs may be more susceptible to developing depression. Depression is caused by sleep loss in this situation. Depression, on the other hand, can induce sleep problems because of its emotional and cognitive inconsistencies. It’s possible for depression to create sleep disturbances in both direct and indirect fashions. As an example, depression by itself may make it more difficult to get a decent night’s sleep.
People with depression may have less REM sleep, according to research. Memories, concentration, and emotions are all affected by the REM period of sleep. If you’re suffering from depression, you may be unable to receive the amount of REM sleep you need, which can exacerbate both the mental and physical symptoms of sadness, such as feeling hopeless or empty.
Serotonin levels might fall as a result of depression. It’s been known for a long time that serotonin is involved in the transition from waking to sleeping. Tryptophan, an amino acid, may, for example, aid with depression and sleep issues, according to study. The reason for this might be that it aids in the synthesis of serotonin.
In addition, sadness can change circadian rhythms, which can make it difficult for people to get a good night’s sleep. Calmly stated, circadian rhythm is essentially the biological clock. How the body adapts and evolves throughout time is known as circadian rhythm. As an example, around 3 a.m., our bodies tend to be more exhausted than they are at 10 a.m., naturally.
Sleep disorders are often related with a disturbed circadian rhythm and depression, which can lead people to feel more alert at night than they do during the day.
In addition to directly affecting your sleep, depression can also have an indirect impact. Depression can make it difficult to maintain a regular exercise routine or eat a healthy diet, all of which can have a negative influence on your energy levels.
Depression can impact your sleep in a variety of ways, including:
- becomes more difficult in the morning to get out of bed
- the inability to fall asleep at night because to daytime napping
- not being able to get back to sleep after waking up throughout the night
Sleep problems linked to depression
Insomnia and hypersomnia are two frequent sleep disorders associated with depression, but there are others as well. And if you have depression, you may also have more than one sleep problem to contend with.
If you suffer from sleeplessness, you may be more susceptible to developing depression. Insomnia may be more common in those who suffer from depression.
Insomnia affects around 1 in 10 individuals throughout their lives, but this number is likely to be greater if you also suffer from depression.
Anxiety and depression are closely linked to hypersleepiness, which is less prevalent than insomnia. If you’re always drowsy during the day, it might have a negative affect on your daily routine.
Atypical depression is associated with this symptom, and it usually appears in people around the age of 20.
Obstructive sleep apnea
Sleep apnea is another sleep disorder linked to depression, as is snoring. It’s a sleep disorder that causes the upper airway to close repeatedly during the night.
People who suffer from obstructive sleep apnea frequently complain of snoring that is annoying, interrupted, and unrefreshing.
Obstructive sleep apnea may raise your risk of depression, but it’s less probable that sadness would increase your risk of obstructive sleep apnea.
Seasonal affective disorder (SAD)
Severe symptoms of depression can occur at specific times of the year, which is known as Seasonal Affective Disorder (SAD) or Seasonal Depression. Seasonal affective disorder is most common in the fall and winter months, although it can also affect certain people in the spring and summer.
In some seasons when the amount of sunshine is less than it is throughout the rest of the year, seasonal depression may induce sleep disturbances.
You could sleep more in the winter or have difficulty sleeping in the summer if you suffer from seasonal depression, which is brought on by seasonal variations in the quantity of sunshine you receive.
With depression, how can you obtain a good night’s sleep?
If you’re suffering from depression, it might affect your sleep, but there are ways to fix this.
Maintain a schedule
Keeping a regular sleep pattern can be beneficial to your mental and physical health. Depression symptoms might be alleviated or aggravated if you take steps to improve your sleep patterns.
We can help you figure out the best additions to your nightly routine. Here are a few concepts to get you started:
- As much as possible, keep with a bedtime that works best for you and stick to it!
- Drink some herbal tea. For a good night’s sleep, chamomile is a proven option.
- Meditation, breathing exercises, or a body scan may all be done in a 5-minute period.
- Pick up the book you’ve had your eye on for a while.
- As you wind down for the night, play some soothing music to help you drift off to sleep.
Avoid using displays at any costs
The blue light emitted by our electronic devices, such as phones, tablets, and TVs, has been found to interfere with our ability to fall asleep.
As melatonin is a vital molecule for a good night’s sleep, blue light has been shown to inhibit the generation of melatonin.
Maintain a regular schedule of physical activity
Depression might make it difficult to get out of bed in the morning and go for a jog or a workout at the gym. There are other ways to get the rewards of exercise, such as better sleep, without having to spend an hour at the gym or go on a fast jog.
It’s an excellent workout attitude to believe that the finest exercise is the activity you can perform. So, if you can only spare 30 minutes to stroll about your area, it’s probably the best option.
Other options for getting started include:
- relaxing and allowing your body flow in sync with the music that you enjoy most
- your home’s cleanliness or organization
- visiting an amusement park or coffee shop on your bike
Sleep and depression have a complicated relationship. Depression can sometimes lead to sleep disturbances, but it can also increase your risk of depression in the future if your sleep is of poor quality now.
If you’re depressed, you’re probably convinced that you need more sleep. If you’re struggling with depression, finding a treatment that works for you, whether it’s counseling, medication, or self-care, can help alleviate your symptoms and improve your sleep.