Depression And Sleep: All Things You Need To Know

Depression And Sleep

Depression And Sleep

Very few people are aware of the link in sleeping and depression problems. People with insomnia are at a greater risk of developing depression than the people who are enjoying a sound and consistent amount of sleep. According to research, 75% of people who had a problem staying asleep, were struggling, or eventually struggled with some form of depression.

Now you may want to know which one of them comes first? 

A researcher Patrick H. Finan said that less sleep creates difficulties in regulating emotions and in turn, it can give you depression. And on the other hand, if you have depression due to daily stresses. Then, there is a chance of trouble falling asleep. Hence, it shows both are interlinked to each other. And it can start from either one of them.

Here’s are the things you need to know more about the relationship between sleep and depression

What Are The Symptoms?

Symptoms of depression depend on the person. Here are some of the most common symptoms:

  • Excessive daytime sleepiness
  • Feeling a loss of energy and motivation throughout the door
  • A problem in concentrating and focusing on little tasks
  • Loss of interest in everything – be it work, family, or hobbies
  • Forgetfulness kicks in badly
  • Feeling hopeless
  • Snapping with everyone you get in a conversation with
  • Feeling irritated on everything
  • Insomnia
  • Suicidal thoughts

The cause of depression can also be anxiety and physical problems such as headaches and acidity issues. This can take different forms such as major depressive disorder (MDD) and bipolar disorder. These disorders come with impaired abilities in the littlest of tasks. 

Take sleep problems seriously

If you are feeling tired during the day, there must be a problem with your sleep-wake cycle. Also, if you have physical pain in the morning or pauses in breathing at night, it is time you tell your doctor about this.

There are several therapies for the treatment of insomnia. This helps you restore your good sleep. And also your problem of depression and feeling unhappy will be overcome. 

What are the possible causes of depression?

According to experts the reason for depression is the interaction of genetic factors and problems in real life. Sadly, depression sometimes runs in families. Due to which some people become more vulnerable than others.

  • Situational factors: Life problems and life crises, be it a breakup, loss of a job or the death of a close person are the most obvious causes of depression. Also, daily life challenges such as poverty, unemployment, and childhood trauma can be a reason for depression.
  • Medical problems: Depression can be caused due to chronic pain or any kind of illness. That can be cancer or hepatitis etc. Some medicines that deal with nutritional deficiencies or recovering from surgeries or major injuries also have a hand in causing depression.
  • Gender: According to scientific research, women are more likely to experience depression than men. This discrepancy is because of the hormonal shifts that happen at menstruation, childbirth, and menopause.
  • Stress: There is an established connection between chronic stress and depression. And this can prove why stressful situations often put people in the risk of depression.

Tips for sleeping

We all feel sad from time to time as this is a part of human life. But when you will notice feeling sad is a temporary experience connected to an occurrence, you must learn to push it at the back of your mind if you don’t have an accepting personality. The helplessness caused by symptoms of sadness is what will build-up to depression. 

Treatment of depression can be different in different people. It can either be medications and or therapies. 

Keep a regular bedtime

Getting into a regular sleeping routine is not easy. But the benefits of going to bed at a certain time decided by you are enormous. Obeying a constant sleep schedule would let you wake up early more easily and you will be feeling more energized than the other days. 

Also, you will feel more focussed and concentrated than otherwise. According to research being consistent in going to bed is as important as the time a person sleeps. Our brain responds easily and well while following routines. And following the same routine can help to combat bad feelings. The expectancy that we build for our brains must be adhered to to keep the mind and body in harmonious sync.

Start exercising regularly

Doing regular exercise is great for anyone to fight against depression or any stressful condition. Also, it will help you to get back to a normal sleep routine. Doing exercise can be as easy as walking for 30 minutes or doing basic pilates at home. You can also join yoga classes or can do jumping jacks in the garden.

Turn your bedroom into a sleep sanctuary

Your bedroom should be something dedicated to a place for sleep. There should not be much noise, light, or any kind of distraction. This can lead to making it much harder to sleep. Try to make your room as dark as you can. You can do this by installing blackout curtains or blinds. 

If you get bothered by surrounding noise, then experiment with a white noise generator to drown those noises. Also, ensure that your mattress is suitable for as per your preferences. Laying every day on an old squeaking bed can kill your ability to sleep.

If you are not able to sleep, do not lie down and keep turning. You just need to get up and move to other places. Do something stress-releasing should help. Reading a book or it can be listening to some of your favorite music can do the job.

Go outside every day

I know it can get tough for you to drag yourself amongst the outside world. You might feel to lock yourself away from the world and not to meet anybody. But you need to fight this feeling and get out of the lonesome zone. On the bright side, get yourself under the sun as it contains vitamin D which is a  mood enhancer. 

Final thoughts

Depression could lead to bizarre occurrences in an individual’s life. Work towards re-acquiring control of your sleep-wake cycle. Give your brain the time to process the happenings in your life and give you logical reasons to move on. The more rested your brain is, the easier it gets to feel rejuvenated and tackle day-to-day activities without letting depression get the better of you.