Sleep loss and depression, Most persons who have suffered from depression are aware that it is frequently accompanied with sleeping difficulties.
People who are depressed may have trouble falling asleep and staying asleep at night. They may also be very sleepy during the day or sleep excessively.
At the same time, sleep difficulties can aggravate depression, creating a difficult-to-break negative loop between depression and sleep. In some people, a lack of sleep can lead to depression.
Understanding the complicated link between Sleep loss and depression might help you improve your sleep quality and manage your depression more effectively.
What Is the Relationship Between Sleep loss and depression?
Depression and sleep are inextricably linked. Almost everyone who suffers from depression has trouble sleeping. In fact, in the absence of sleep problems, clinicians may be hesitant to diagnose depression.
There is a bidirectional link between depression and sleep problems. This indicates that poor sleep can contribute to the development of depression, and that sadness increases the likelihood of developing sleep problems.
Because of this complicated link, determining which occurred first, sleep problems or depression, can be difficult.
Insomnia, hypersomnia, and obstructive sleep apnea are among sleep disorders linked to depression. The most frequent symptom of depression is insomnia, which affects around 75% of adult patients.
About 20% of patients with depression have obstructive sleep apnea, and 15% have hypersomnia, according to studies. During a time of depression, many persons with depression may alternate between sleeplessness and hypersomnia.
Changes in the action of the neurotransmitter serotonin might have a role in the development of depression. Sleep disturbances can alter the body’s stress system, causing circadian rhythms to be disrupted10 and raising the risk of depression.
People who are treated for severe depression typically say that their sleep quality has improved.
Suggestions for Better Sleep
Sleep difficulties can raise the chance of getting depression in the first place, and they can also raise the risk of relapse in those who have already been treated for depression.
As a consequence, implementing some of the measures listed below can help you sleep better, improve your mood, and alleviate some of the depressive symptoms.
Consult a therapist:
There are various types of treatment that can help you cope with sadness and improve your sleep mindset. CBT, interpersonal psychotherapy, and psychodynamic therapy are some of the therapeutic approaches that might help you process some of the underlying feelings and problems that lead to depression.
Mental health specialists can also recommend specific behavioural adjustments to help alleviate some of the symptoms of depression and provide you with coping skills to help you deal with restless, sleepless nights.
Maintain a consistent sleep/wake schedule:
When you’re depressed, sticking to a schedule might be tough. Maintaining a consistent bedtime and waking time ensures that you get the required 7-9 hours of sleep and that your body gets a complete night’s rest.
Establishing a nighttime routine also serves as a trigger for your body to start slowing down and preparing for sleep.
Taking a nap during the day might be tempting if you had a restless or irregular night’s sleep. The optimal nap time, according to research, is between 10 and 20 minutes, often known as a “power nap.”
These power naps can help us manage our emotions, minimise tiredness, and improve our performance overall.
However, it’s critical to keep your naps short. Naps that last longer than 20 minutes may make it difficult to fall asleep, while naps of less than 10 minutes are insufficient to reap the advantages of napping.
While it’s tempting to take a glass or two to help you relax and sleep, alcohol has a negative impact on our sleep.
While studies show that binge drinking before bedtime makes it difficult to fall and remain asleep, even moderate drinking might alter your sleep cycle and decrease REM sleep.
Read also: Hypnosis for deep sleep