Depression is more frequent than you might realize, and it’s possible that depression and sleep problems are related.
Over 16 million Americans suffer from depression in some capacity, and more than 75% of those individuals also suffer from sleep issues. Your chance of having depressive symptoms may also increase if you have sleep difficulties.
But the connection between sadness and sleep is complicated. Let’s get down to business and talk about various remedies and way-of-life adjustments you can do to aid with your symptoms.
WHAT IS THE CONNECTION BETWEEN DEPRESSION AND SLEEP?
Sleep and depression have an intriguing relationship. Sleep problems like insomnia or sleep apnea might have symptoms that are similar to depressive symptoms, and vice versa.
It is commonly known that depression affects one’s ability to sleep.
Insomnia is one of the most typical signs of sadness. Up to 70% of patients with depression experience sleep disturbances of some kind. This can appear in one of two ways:
Insomnia. It is challenging to get to sleep or stay asleep for long amounts of time when you have this sleep condition.
Hypersomnia. Hypersomnia, also known as excessive daytime sleepiness (EDS), makes you feel unusually drowsy all day long, even if you get plenty of sleep at night.
The connection is becoming more obvious. For instance, a 2005 study discovered that insomnia nearly tenfold raised your risk of developing depressive symptoms. Obstructive sleep apnea (OSA) and depressive symptoms are strongly correlated, according to a 2009 assessment of sleep apnea studies by Trusted Source.
The relationship going the opposite way—that is, the impact sleep has on depression—may be less clear.
ARE INSOMNIA AND DEPRESSION RELATED?
Let’s delve a little more deeply into this relationship. First off, it’s general knowledge that insomnia is a sign of depression.
However, evidence from studies indicates that there is a reciprocal relationship between sleeplessness and depression. According to a 1997 study, both insomnia and hypersomnia were linked to a higher incidence of suicidal ideas and actions. Alone, insomnia ten times increases your likelihood of getting depressive symptoms.
Additionally, a 2006 study of nearly 25,000 individuals found a strong correlation between sadness and both too little sleep (less than 6 hours) and too much sleep (more than 8 hours) (more than 8 hours).
WHAT IS SLEEP APNEA? IS THIS RELATED TO DEPRESSION
Depression and obstructive sleep apnea (OSA) are related.
In a 2003 study with almost 19,000 individuals, depression was found to five times increase the likelihood of getting a sleep problem with breathing symptoms. According to a 2009 analysis, anything between 21 and 41% of OSA patients receiving treatment at sleep clinics also displayed symptoms of sadness. In addition, 44 of the 47 individuals in a 2017 sleep study of 182 adults with depression also had mild to severe OSA.
As you age, your likelihood of experiencing depression due to OSA may also rise. According to a 2005 study, at least 26% of OSA patients over 65 exhibit clear signs of depression.
It is best to get help for your depression if you have sleep-related symptoms and depression. If you have a sleep condition and are exhibiting depressive symptoms, it is preferable to treat the sleep disorder first to lessen the depression that follows.
The following are some efficient depression treatments:
- drugs, such as citalopram (Celexa) or fluoxetine, which are antidepressants (Prozac)
- contacting a therapist for talk therapy or CBT to help you deal with your emotions, feelings, and behaviors (CBT)
- herbal supplements, such as fish oil and St. John’s wort, may be helpful, although the findings of studies are conflicting. exposure to white light to help regulate your mood.
Some OSA therapies are as follows:
making use of a CPAP (continuous positive airway pressure) — research
A bilevel positive airway pressure (BiPAP or BPAP) machine, nasal decongestants, weight loss to ease the strain on your lungs, and even diaphragm uvulopalatopharyngoplasty (UPPP) to remove extra tissue from the back of your throat can all be used to treat depression.
Staying awake for extended periods of time is part of sleep deprivation therapy. For instance, you might wake up at 1 a.m. and be up the entire next day, or you might stay awake the entire night till the next day. According to a 2015 study, this therapy can temporarily ease the symptoms of depression.
Lifestyle modifications :
- Maintain a regular, healthful diet. To maintain your general health, try eating plenty of fruits, vegetables, healthy grains, low-fat dairy, and lean meats on a regular basis.
- Get a daily moderate activity for at least 30 minutes. Make walking, jogging, or going to the gym part of your daily routine.
- Every day, go to bed and get up at the same hour. The signs of sadness and sleep difficulties might be lessened to some extent by maintaining a regular sleep routine.
- At least two hours before bedtime, put away your electronic gadgets. Your circadian clock can be disturbed by blue light and stimulants from phones, tablets, or TVs, which can interfere with sleep.
- Don’t spend too much time online or on social media. Social media’s onslaught of information might make you feel
When do you see a doctor?
Immediately seek medical help or mental health professionals if you notice any of the following signs:
- days at a time, for more than two weeks, of nonstop sadness
- regularly having suicidal, cutting, or other self-harming thoughts
- atypical aches, pains, or digestive issues that don’t improve after receiving medical care
- being unable to sleep for multiple days in a row
- persistent difficulty concentrating, paying attention, or recalling details.
- a sudden nighttime awakening that leaves you gasping for air or struggling to catch your breath
- chronic headaches
- feeling agitated or anxious
- having unusually restless daytime sleep
- loss of sex inclination
- an unusual increase in leg swelling (edema)
There are numerous connections between sleep and depression. While depression may cause you to desire to sleep longer and more frequently, it can also cause insomnia, which keeps you up at night. Additionally, health issues including sleep apnea and insomnia raise your likelihood of getting depressive symptoms.
The relationships shown below are not fully definitive, and additional study is being conducted to learn more about the connections between these illnesses.
Contact a mental health specialist if you are:
- being dejected
- constantly worn out
- possessing suicidal notions
- you’re worried that you might be depressed