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Can Depression Cause You Not To Sleep

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The Link Between Sleep And Mood

Can stress or anxiety cause sleep apnea?

You probably know firsthand that sleep affects mood. After a sleepless night, you may be more irritable, short-tempered, and vulnerable to stress. Once you sleep well, your mood often returns to normal.Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood.1Not only does sleep affect mood, but mood and mental states can also affect sleep. Anxiety increases agitation and arousal, which make it hard to sleep. Stress also affects sleep by making the body aroused, awake, and alert. People who are under constant stress or who have abnormally exaggerated responses to stress tend to have sleep problems.

Sleep and Mood

When You Cant Sleep

Practice good sleep hygiene

If youre tossing and turning at night, practicing sound sleep hygiene tips like the following may help:

  • Put away the electronics. If youre prone to doomscrolling on your phone in the middle of the night or watching Netflix in bed, you might consider banning electronics from your bedroom. Not only are these devices distracting, but research shows the blue light from your phone or tablet can disrupt the bodys production of the hormone melatonin, which can lead to insomnia.
  • Exercise a few hours beforehand. Activities like walking, running, cycling, lifting weights, or doing yoga can make it easier for you to fall asleep at night. Just be sure to end your workout a few hours ahead of bedtime so the exciting hormones that build during exercise have time to flush out so you can wind down properly.
  • Choose a new nighttime bev.Drinking alcohol or caffeine too close to bedtime makes it harder to fall asleep. Suppose youre someone who enjoys a late-night espresso or chilled cocktail. In that case, you might consider ending your day with a cup of noncaffeinated tea or bubbly water instead.

Have a bedtime routine

shows that going to bed at the same time each night and waking at the same time each morning helps establish a solid sleep routine, which can reduce stress and anxiety.

Maintain a comfortable atmosphere

If youre someone who cant fall asleep when its quiet, consider turning on an ambient noise machine.

Dont force yourself to sleep

How To Improve Your Sleep And Avoid Sleep Deprivation

Put simply, getting at least seven hours of sleep is the best solution for sleep deprivation. This is easier said than done of course, especially when dealing with other issues like stress and/or illness. Its still important to do your best at cultivating good sleep hygiene and setting aside enough time for quality sleep.

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Causes Of Sleep Deprivation

In a nutshell, sleep deprivation is caused by consistent lack of sleep or reduced quality of sleep. Getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect your entire body. This may also be caused by an underlying sleep disorder.

Your body needs sleep, just as it needs air and food to function at its best. During sleep, your body heals itself and restores its chemical balance. Your brain forges new thought connections and helps memory retention.

Without enough sleep, your brain and body systems wont function normally. It can also dramatically lower your quality of life.

A found that sleeping too little at night increases the risk of early death.

Noticeable signs of sleep deprivation include:

Stimulants, such as caffeine, arent enough to override your bodys profound need for sleep. In fact, these can make sleep deprivation worse by making it harder to fall asleep at night.

This, in turn, may lead to a cycle of nighttime insomnia followed by daytime caffeine consumption to combat the tiredness caused by the lost hours of shut-eye.

Behind the scenes, chronic sleep deprivation can interfere with your bodys internal systems and cause more than just the initial signs and symptoms listed above.

If Depression Is Causing My Sleep Problems What Can I Do

Insomnia / Poor Sleep

If your sleep problems are related to depression, the key to improving your sleep is treating the depression and using good sleep hygiene measures first. Many excellent treatments for depression are widely available. These include talk therapy and medication therapy.

Some people recover from depression with psychotherapy alone, but many require both counseling and medication therapy. If medication therapy is recommended, several excellent antidepressants are currently available. Your healthcare professional or sleep medicine specialist may initiate these treatments, or refer to you to a psychologist or psychiatrist who specializes in these forms of treatment.

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Why You Oversleep Or Cant Get Enough Sleep When Depressed

Depression can make it harder for you to fall asleep or more challenging to wake up in the morning. Its also not uncommon to feel sleepy during the day.

Sleep trouble can be caused by a dip in serotonin levels. Serotonin is a feel-good chemical messenger in the brain , and when it takes a plunge, you may feel extra sleepy. If youre having trouble falling asleep, stress may also be playing a role. Anxiety alerts the body to danger, and when your body is ready to fight or flee, insomnia or other sleep-wake disorders can follow.

While these sleeping woes can cause concern, you can overcome them by trying out these sleep tips that may help you get some shut-eye.

Treatment Of Sleep Deprivation

Good sleep hygiene is the antidote to sleep deprivation. People accumulate sleep debt when they lose a specified amount of sleep each night, and the only way to repay that debt is to get more sleep.

Try these strategies to improve your sleep hygiene:

  • Set a specific schedule for sleep and wake times, including weekends and vacations
  • Go to bed when tired
  • Avoid eating 2-3 hours before bed
  • Engage in daily exercise
  • If unable to sleep after twenty minutes, go to another room to read until sleepy
  • Avoid using any electronics in the bedroom
  • Turn off electronics one hour before bed
  • Keep the bedroom quiet, dark, and cool

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Why Does Depression Make You Sleep So Much Depression And Oversleeping

With the above said, however, oversleeping or not sleeping enough, is one of the many symptoms of depression. Depression can either cause you to oversleep or to not sleep enough.

Depression makes you sleep too much because of the toll depression and the other symptoms of it take on your body.

A depressed person is generally weighed down with the weight of all the issues that are bogging them down. This leads to other symptoms like being irritable and having serious mood swings, having a loss of appetite, and just being generally disinterested in life.

When all these symptoms are compounded, you have a person who is mentally and emotionally exhausted without realizing it. That mental and emotional exhaustion then takes its toll on the body leading to physical exhaustion. And when the body itself gets exhausted to that extent, its response is to sleep and in most cases, oversleep.

Check out this very helpful related article on How to stop thinking while sleeping to help you with getting a peaceful sleep undisturbed by overthinking.

Distress And Quality Of Life

Can Depression Make You Binge Eat?

Disturbed sleep is a very distressing symptom which has huge impact on quality of life in depressed patients. We surveyed the views of patients with depression about their symptoms and associated sleep difficulties. In this study, 2800 members of Depression Alliance, a UK-based charity for people with depression, were sent a postal questionnaire. Respondents were asked if, when they are depressed, they suffer from sleep difficulties .

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What Does It Mean When Someone Sleeps A Lot And Is Oversleeping Or Sleeping A Lot A Sign Of Depression Depression Versus Oversleeping For Other Reasons

  • Closing Thoughts.
  • Number of hours of sleep U.S. adults aged 40 years and older needed to function at their best during the day as of 2016. Source: Statista

    Getting enough sleep is essential to being able to function properly and optimally and live a longer life. From the above survey sourced from Statista, 35% of American adults surveyed who were aged 40 years and above said they needed at least 7 hours of their sleep to be at their best. Sleeping for at least 7 9 hours is not just peculiar to the persons surveyed in the above chart. It is also the scientific benchmark for the total hours an adult should sleep for, also confirmed by the Center for Disease Control and Prevention on their website here.

    What this means is that generally speaking, anything above 8 9 hours is or would be considered to be oversleeping and/or sleeping a lot. And for most people, especially persons who need to constantly be at work, oversleeping/sleeping a lot can be fatal to meeting a deadline and the likes. And that is why at least 33% of Americans take coffee in a bid to avoid sleeping a lot, while at least 3% go to extreme measures of taking an Rx stimulant.

    Percentage of adults in the U.S. who took select actions to deal with sleepiness in 2019. Source: Statista

    Here are 5 other main reasons why people sleep a lot or oversleep, that has nothing to do with depression:

    Cognitive Behavioural Therapy For Insomnia

    In populations with depression, CBTi delivered in person delivers mood and sleep improvements 10.

    As mentioned earlier, if sleep is improved then mood should improve and this appears to be the case10. The same is observed for remote CBTi but the evidence base isnât quite as strong right now. This may be because:

    • The closer interaction between therapist and client leads to greater investment on the part of the client â they want to see the treatment through and have real support in doing so.
    • The varied way in which remote CBTi is currently delivered introduces differences in efficacy. Being treated by a robot following a script will never have the same level of tailoring that might be needed for the best treatment outcomes.

    Our own survey data collected here at Sleepstation demonstrates that CBTi can help with depression.

    We note that a large percentage of people we treat for poor sleep also report an improvement in their depressive symptoms if theyâre living with depression as well as poor sleep.

    We believe thatâs because of the unique way in which we deliver remote CBTi. Components of a well designed course of CBTi will include, but arenât limited to:

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    What Are The Types Of Anxiety Disorders

    Anxiety is a core element of a number of specific disorders, although not all are categorized strictly as anxiety disorders.

    • Generalized Anxiety Disorder : People with GAD have significant, looming worries about many different things that can cause an overarching sense of anxiety.
    • Panic Disorder: Extremely intense episodes of fear, known as panic attacks, that usually last for a few minutes at a time are the defining feature of Panic Disorder.
    • Social Anxiety Disorder: This disorder involves an extreme fear of social settings and potential embarrassment in front of other people.
    • Specific Phobias: Specific phobias are intense fears caused by particular triggers. Some of the most common specific phobias include agoraphobia and separation anxiety.
    • Obsessive-Compulsive Disorder : In OCD, a person obsesses about an issue in a negative way such that it provokes anxiety, and this causes a compulsion, which is their attempt to control or eliminate that anxiety. Compulsions are repeated ritually and can directly impact everyday activities.
    • Post-traumatic Stress Disorder : This condition can arise after a person is exposed to a painful or disturbing situation. People with PTSD may relive the stressful event, feel on-edge, and have potentially debilitating anxiety.

    Getting Back On Track

    Lack of sleep may lead to dementia and depression

    If oversleeping is a symptom of depression, its most important to see a healthcare provider for treatment of that depression. And even if someone is being treated for depression, the sleep difficulties can be residual. Sleep can remain a struggle because its developed a life of its own and become very habitual, she says.

    Dr. Drerup does have a few suggestions on how you can avoid falling into bad sleep habits that could exacerbate the sleep situation. These techniques can make a huge difference for people when they implement behavioral changes like this because the mood symptoms arent impairing them.

    If people can get out of bed and get a more consistent start to their day, it can make their day better, Dr. Drerup says. They feel like they can be more productive and get more accomplished. And it can help improve their mood and allow them to make other changes over time that helps increase more pleasurable activities and engaging with people instead of the oversleeping and avoidance of interactions.

    Hands off the snooze button

    This may not be a popular idea given how much its a ritual for so many of us. But Dr. Drerup points out that repeatedly hitting the snooze button doesnt really help you. When you hit the snooze button and you doze for those short seven or eight minute increments, youre getting brief, fragmented sleep periods. You may think youre gradually becoming more alert but really youre developing sleep inertia and your body wants to stay asleep.

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    Sleep Deprivation And Depression: What You Should Know

    The average adult needs at least 7 hours of sleep a night, according to the Centers for Disease Prevention and Control. Sleep is a critical part of your overall health, and not getting enough of it can damage both your physical and mental health. Hereâs what you need to know about sleep deprivation and depression.

    Persistent Irritability Or Mood Swings

    Depression can cause us to experience outbursts and mood swings. One minute were angry, the next were crying uncontrollably or we shut down and go numb. Changes in our mood can switch in a moments notice. Sometimes these changes can be triggered by small or insignificant challenges, while other times they can come about unprovoked. If you notice a pattern of irritability or mood swings that last more than a few days, it may be linked to depression.

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    Depression Also Affects Your Ability To Sleep

    Adults should sleep seven hours a day or more, per the Centers for Disease Control and Prevention. For people with depression, that task may be challenging.

    “People with depression often have trouble falling asleep or difficulty staying asleep, or both,” says Dimitriu. People with depression may experience less slow wave or deep sleep, according to a September 2014 review in the journal Sleep Science. The end result? Sleep feels “less restful and restorative,” says Ricke.

    Plus, people who are depressed can engage in “maladaptive behaviors that contribute to poor sleep,” says Ricke. For instance, depression-related fatigue can lead to someone taking a nap, which will only make falling asleep in the evening harder, she says.

    Dimitriu and Ricke note that staying active may be hard for someone with depression, but resisting the temptation to stay on the couch can go a long way in fact, getting some physical activity each day may even help you sleep better at night.

    When You Oversleep During Depression

    Can’t Sleep? – Insomnia Tips to Help You Improve Sleep by DepressionHero

    If your feelings of helplessness, malaise, and despair are causing you to oversleep, you may be experiencing hypersomnia. While hypersomnia isnt as common as insomnia, approximately 50% of people living with depression experience excessive sleepiness.

    Here are some signs to look out for:

    • sleeping for more than 7 to 9 hours each night
    • sleeping through your alarm
    • having trouble getting out of bed in the morning
    • feeling groggy
    • having difficulty concentrating

    Most of us feel sluggish from time to time, but when hypersomnia becomes a pattern, it can be a sign of depression, especially among younger adults. In fact, research states that approximately 30% to 40% of people living with depression experience hypersomnia, according to research in the Journal of Affective Disorders.

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    Sleep Deprivation And Depression: Can Sleep Deprivation Cause Depression

    Feeling sleep deprived?

    If youve read our articles on sleep deprivation and its effects before, youll know how serious the symptoms of lost sleep can be.

    When you dont get enough rest each night, its not just your physical health that suffers, but your mental health too.

    Sometimes, you dont have to go days without sleep to start feeling the change in your mental performance. Small levels of sleep deprivation can quickly chip away at your happiness.

    An hour lost to Netflix here, another hour spent on study there, and youre suddenly a more irritable, less enthusiastic person.

    Over the years, the link between mood and sleep has been a common consideration for scientists and healthcare professionals around the world. We already know that people with insomnia have a greater risk of being depressed or anxious than those who sleep normally.

    People with sleep problems are 17 times more likely to have clinical anxiety, and 10 times more likely to suffer with depression.

    So, whats the real connection between sleep deprivation and depression?

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