Do you feel sadness for a long time? Do you also face issues in your sleep-wake cycle? If yes then there is a possibility that you are suffering from depression and sleeping issues. However, with effective treatment, you can recover from both mental issues. But remember that before getting the treatment, you should be familiar with the link between sleep and depression. This article is a complete guide on sleep and depression. Moreover, you will also get familiar with the strategies to prevent both mental issues. So let’s take a look!
What Is Depression?
Depression is a common mood disorder. Individuals suffering from depression feel continuous sadness, fear as well as worthlessness. Moreover, depression affects their ability to face life challenges and live a normal life. Due to their prolonged period of sadness, they do not feel interested in any activity and prefer to stay alone. Their depressive thoughts make it difficult for them to pass through the entire day. Moreover, affected individuals face difficulties in their personal and professional lives. They also feel fear in making and sustaining bonds with their loved ones.
What is the Significance of Sleep?
Sleep is a natural but vital process of life that turns the body into a resting state temporarily. If you sleep sufficiently, you can enjoy both physical and mental health. You can feel energized throughout the day and actively participate in all activities of the day. However, if you are not having good sleep, then you can face multiple issues throughout the day. You will feel exhausted, stressed, and have low energy levels. Moreover, you will also exhibit irritable behavior.
Multiple factors can disturb your normal sleep patterns. If you are having any medical issues then you will automatically take stress and face difficulty in sleeping. Likewise, different environmental stress factors can also affect your sleep. Any physical or emotional trauma can make your brain hyperactive and your brain and body will not turn into the inactive state that is sleep. Ultimately, due to lack of sleep, you will feel lethargic, fatigued, and tired. But no worries, you can break the undesired link between depression and sleep.
What is Insomnia?
Insomnia is a type of common sleeping disorder in which individuals face difficulty in falling asleep or staying asleep. Most of the researchers recognize this as a mental issue but there are also concepts that common mental health issues can cause sleeping issues such as insomnia and hypersomnia. Moreover, insomnia is also known as a type of depression. Individuals suffering from insomnia get little sleep. However, always remember that they don’t take it as a choice as they are mentally forced to do this. They awake all night and face difficulty in falling asleep. So they are named as night owls.
How are depression and Sleep Linked?
Different recent studies have reported that there is a close link between sleep and depression. Some researchers say that depression can lead to sleeping issues while according to some experts, lack of sleep or insomnia can cause the development of depression symptoms. If you are having trouble in sleep, then it is one of the alarming signs of clinical depression or major depressive disorder. So whenever you feel such issues, immediately consult the experts to prevent both sleeping issues and depression. Furthermore, researchers have also reported that approximately 80% of individuals suffering from depression can get insomnia. Likewise, 40 to 50% of individuals facing sleeping issues can experience the onset of depression symptoms. Due to their bidirectional association, experts are unable to determine which illness comes first.
What are the other sleep problems associated with depression?
Other than insomnia, some other sleep issues are linked with depression which are as follows:
Hypersomnia
According to some recent studies, approximately 10 to 15% of individuals having the symptoms of clinical depression can acquire hypersomnia.
Obstructive sleep apnea
Approximately, 20% of individuals dealing with depression usually experience obstructive sleep apnea.
Narcolepsy
Narcoleoy is also a type of sleep disorder. Individuals suffering from this sleeping disorder feel extra sleepy and dizzy during the daytime. However, they remain awake and active at night. Due to their sleep issues, they start taking stress. Therefore, most people think that they do not feel active during the daytime and feel extra sleepy.
What is the link between Sleep and Depression?
There is a close link between sleep and depression. Different researchers have different concepts. Some say that depression can lead to insomnia while according to some, sleeping issues can diverge the mind of individuals to depression. So there is a bidirectional relationship between both mental issues. Therefore, experts are unable to exactly determine what comes first.
What are the other Sleep problems associated with Depression?
Other than insomnia, there are also other sleeping disorders which are as follows:
Hypersomnia
Hypersomnia is also a type of sleeping disorder but antagonistic to insomnia. The affected individuals require extra sleep all the time. Whether they are eating something, doing any activity, or busy in any conversation, they feel the need to take a long nap. Moreover, such individuals can sleep for many hours and even feel tired when they wake up. Different studies have reported that approximately 15% of hypersomnia patients are suffered from the major depressive disorder.
Sleep apnea
If you are taking a sleep with someone who is suffering from sleep apnea then you can hear the voice of snoring. When they wake up the next day, they feel extra tiredness and dizziness. Other than depression, some other reasons can cause sleep apnea such as greater body weight. Approximately 20% of individuals suffering from sleep apnea can get depression.
Narcolepsy
Narcolepsy is also a type of sleeping disorder in which individuals feel extra sleepy and dizzy during the daytime. However, they remain active throughout the night and are considered as night owls.
What is the treatment of Depression?
If you are having both depression and sleep issues then first you need to treat your depression before the sleeping disorders. Because if you get recover from the depression then you will automatically see positive changes in your sleep-wake cycle. The following therapeutic strategies are used to the depression:
Psychiatric medications
Experts recommend antidepressants to manage the symptoms of depression. With the appropriate dosage and type of antidepressants, you can easily experience relief from the symptoms of depression.
Cognitive behavioral therapy
Cognitive behavioral therapy is considered supremely effective in treating mental health issues such as depression. The main role of cognitive behavioral experts is to treat altered thought patterns and perceptions. They guide the individuals on how they can explore their thoughts and emotions and reframe them to prevent the occurrence of anxious thoughts in their minds.
How are Sleep disorders treated?
To treat sleeping issues, experts also recommend different sleeping pills that aid in getting effective sleep. The following medications are recommended by the experts to treat insomnia:
- Melatonin
- Belsomra
- Sonata
- Lunesta
- Restoril
What are the other strategies to treat Depression and Sleeping issues?
By making some changes in your lifestyle, you can recover from both sleeping issues and depression.
Reduced exposure to bright light
Try to avoid the strong bright light if you want to experience good sleep. Because the bright lights can suppress the release of melatonin hormone that is specifically involved in inducing sleep.
Healthy diet
Your diet also plays an important role in preventing sleeping issues and associated mental issues. During evening times, avoid the intake of alcohol or caffeine as their intake will make you active by the release of certain neurotransmitters in your brain.
Regular exercise
When the time of your sleep is near, you should do some exercises. This will not only stretch or relax your muscles but also prevent your anxiety symptoms. Ultimately, you will feel relaxed and experience better sleep.
Meditation exercises
Different mindfulness activities can relax your brain. Yoga, meditation, and some stress relieving techniques are essential in preventing sleeping issues and depression and the person automatically feels relaxed.
When to get professional help for treating Depression and Sleeping issues?
Each individual deserves to live a happy and stress-free life. Whenever you feel low in your daily routine or are also facing trouble getting sleep, then you should immediately contact mental health providers to treat your depression and sleeping issues. Renewed Mental Health Group is the ideal mental health platform that provides the best treatment for sleep and depression. Our mental health experts employ remarkable therapeutic strategies that strongly favor mental health and induce the desired sleep.
