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Does Depression Make You Sleep More

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Cognitive Behavioural Therapy For Insomnia

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

As mentioned earlier, if sleep is improved then mood should improve and this appears to be the case. 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:

A Recent Study Casts Doubt On The Assumed Relationship

    Post by Brain & Behavior Research Foundation Staff

    People with depression and a type of excessive sleepiness called hypersomnolence sleep for longer periods than healthy individuals, but sleep just as well, according to a February 1 study in the Journal of Sleep Research.

    This calls into question past assumptions that people with depression experience daytime sleepiness because their sleep is fragmented and poor quality.

    The studys lead author, David T. Plante, M.D., of the University of Wisconsin, is a 2012 NARSAD Young Investigator grantee. He and his colleagues examined the sleep of 22 patients with major depressive disorder and hypersomnolence with the sleep of healthy individuals of the same age and . The analysis included information provided by all participants from daily sleep diaries, a wrist monitor and a monitored sleep study where the participants were allowed to sleep as long as they wanted.

    Patients with depression and hypersomnolence slept longeron average, 48.5 minutes longerthan the healthy participants, and had significantly more nap time per day. However, the researchers found no significant differences between the groups in measures of sleep efficiencyhow much of their time in bed was spent sleeping, how long it took them to go to sleep, or how often they awoke after falling asleep. Plante and colleagues found similar results when they conducted a meta-analysis of seven past studies that included patients with hypersomnolence and depression.

    Try Increasing Your Activities

    It can be hard to find the motivation to do pretty much anything when youre depressed. And when your activity level drops, you might feel even less motivated and more tired. This leads to a vicious cycle.

    With physical tiredness, you need to rest. But with depression, its the opposite. Sleeping and sitting around often make you feel more tired and also gives you time to sit with depressive thoughts, which can make you feel worse.

    One way to break this cycle is to start gently increasing your activities. This is a cognitive behavioral therapy technique known as behavioral activation. The theory is that doing things will help give you the energy to do more things.

    Again, start small, and prioritize manageable, reasonable activities that bring some enjoyment, or activities that provide a sense of achievement.

    Here are some ideas for gentle activities to try:

    • Go for a small walk, and smell the flowers that you pass on the way.
    • Watch birds in your local park.
    • Make a playlist of upbeat music.
    • Move your body in a way that feels good.
    • Research a topic that youre interested in.
    • Do a jigsaw or a crossword puzzle.
    • Make a warm drink.
    • Rewatch a favorite movie.
    • Have a spontaneous picnic.

    For more ideas and for a worksheet to help you monitor your activities and mood changes, you can check out the Behavioural Strategies for Managing Depression worksheet from the Center for Clinical Interventions in Australia.

    Different Types Of Depression

    Your doctor may diagnose you with depression and say that its mild, moderate or severe depending on your symptoms and how severe they are. Or you may be diagnosed with a specific type of depression, such as:

    • dysthymia mild depression that lasts for several years
    • seasonal affective disorder depression that comes and goes in a seasonal pattern
    • postnatal depression depression that many parents experience after having a baby. Some people experience antenatal depression during pregnancy.

    How To Tell If You Are Depressed Or Just Tired

    How Important Is Your Sleep With Postpartum Depression

    With both depression and fatigue, symptoms include low energy, low motivation, and anhedonia, or a loss of interest in pleasurable activities, Dimitriu says. 

    One distinguishing factor can be the desire to engage in activities people who have fatigue wish to do things, but lack energy, whereas people with depression have lower interest in activities, he says. 

    “Another important consideration is the duration of the low mood and if it improves with sleep,” Dimitriu says. A single good night’s sleep can improve a tired person’s mood, he notes. 

    But depression-related fatigue permeates every facet of a person’s life, says Ricke. The effect is felt: 

    • Physically: Everyday tasks eating, showering, getting dressed, and so on may become difficult. “The body can feel heavy, slow, and stiff due to depression,” Ricke says. 
    • Cognitively: Due to depression, you may experience “difficulty sustaining focus, concentrating, and processing information,” Ricke says. Of course, lack of sleep can have a similar cognitive impact, making it challenging to concentrate. 
    • Emotionally: Here is where the effects may be most profound. “Fatigue makes it more difficult to weed through the already confusing thoughts and feelings that are part of depression,” Ricke says. Forming emotional connections with friends, family, and the people around you may be more challenging when you’re fatigued, she says. And that, in turn, “can perpetuate feelings of aloneness and hopelessness,” Ricke says. 

    Low Blood Sugar Levels

    There is a direct link between mood and blood glucose balance. This is part of our survival system; humans and animals get very unhappy when their blood sugar is low. This mechanism is designed to make finding food a priority. While you sleep, your blood sugar progressively drops. The reason for this is that you havent eaten anything during the night and your bodys alarm system goes off as you are waking in the morning.

    What Other Sleep Disorders Are Linked To Depression

    Narcolepsy is another sleep disorder that has been linked to depression. Narcolepsy causes disturbances in your sleep-wake cycle. You tend to get very sleepy at times during the day and frequently wake up at night.

    People with narcolepsy often also have depression, research shows. And sometimes, narcolepsy is misdiagnosed as depression. Lack of sleep can lead to symptoms, like lack of energy or motivation, that mimic those of depression. 

    Other conditions that interrupt your sleep, including sleep apnea and sleep movement disorders, can also contribute to depression.

    Does Depression Cause An Unusual Sleep Pattern Or Does An Unusual Sleep Pattern Cause Depression

    Many people with depression experience poor sleep, either in the form of sleeping too little or too much.

    In fact, when people seek treatment for poor sleep, many of them also exhibit symptoms consistent with depression. Conversely, people seeking treatment for depression will often complain of poor sleep.

    âPoor sleepâ can entail:

    • Taking a long time to fall alseep
    • Waking up frequently during the night
    • Lying awake for a large period of the time spent in bed
    • Not feeling refreshed after time asleep.

    All of this can culminate in the low mood, difficulty concentrating, lethargy and daytime tiredness that people living with depression are all too familiar with.

    Even though the sleep that those with depression experience is poor, thatâs not to say that depression causes a lack of sleep. In fact, many people living with depression experience hypersomnia, the condition of sleeping too much.

    Nevertheless, if that sleep is poor quality sleep then it wonât help daytime functioning.

    Itâs also a sad fact that a link has been observed between extremes of sleep time and suicide risk but this may not be attributable directly to depression.

    At this point, itâs worth asking âwhy does depression affect sleep?â

    Signs Of Depression You Shouldnt Ignore

    Many of us have fallen into a slump since the pandemic began. Significant changes in our lives can lead to situational depressive episodes, or worsen existing depression. Whether its directly related to current circumstances or something more longstanding, depression symptoms can cause major life disruptions. Here are common symptoms of depression as well as resources and ways to support a friend or loved one who is struggling.

    If You Think Your Partner May Be Depressed Your First Step Is To Pay Attention To The Clues To Get The Right Diagnosis And Treatment Here’s What To Look For And How To Take Action

    When one spouse is depressed, a marriage is depressed, says Fran Walfish, relationship psychotherapist in Beverly Hills, CA, author, and co-host of Sex Box TV. This illness erodes emotional and sexual intimacy and suffuses a relationship with pessimism and resentment, anger and isolation, she explains. Even the sunniest, most capable partner can be pulled into depressions strong undertow. For example, you may be overwhelmed by extra household chores that your partner is too lethargic to finish, resentful because your spouse wont just snap out of it, or feel that youre somehow to blame for the illness itself. You may feel alone yet unwilling to tell anyone theres depression in your household, or you may simply wonder when the sparkle and joy, and the humor and fun seeped out of your relationship. A challenging marriage can worsen depression, but it doesnt in and of itself cause it.

    Do You Feel Sleep Deprived

    Take our 2-minute Sleep Deprivation and Depression quizzes to see if you simply aren’t getting enough sleep or if you may benefit from further diagnosis and treatment.

    Sleep deprivation weakens the prefrontal cortexs ability to control the amygdala , making it difficult to process and cope with emotions. When the brain is deprived of adequate sleep, it also struggles to concentrate and regulate growth and appetite.

    Sleep deprivation can have a profound effect on both the emotional and cognitive functioning of the brain. This results in bad moods, negative thinking, decreased empathy, and poor impulse control.

    The good news is that sleep deprivation can be treated, and getting on a regular sleep cycle can alleviate the above symptoms.

    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

    How Does Depression Affect Sleep

    Lack of sleep may lead to dementia and depression

    Depression can affect a number of bodily functions, like decreased appetite and libido loss, and make it more difficult to fall asleep. , hopelessness, and other feelings that come with depression may take over a persons thoughts as he tries to fall asleep.

    How does depression affect sleep? If someone is tired during the day, he or she may want to nap, which can then affect nighttime sleep. Even getting off a regular sleep schedule can affect a persons body. While some people dont sleep enough, depression and sleeping a lot is also common.

    What Is Sleep Apnea And How Does It Affect Your Mind And Body

    Sleep apnea occurs while you sleep; often brought to your attention by someone close to you. Most likely you have been told you snore like a freight train or you stop breathing for a few seconds; maybe you do both.

    When you are asleep, your body relaxes; as a result, the soft tissues at the back of your mouth also relax, causing them to obstruct the airways. This causes a decrease in oxygen flow to your brain; the brain signals your body to wake briefly to tighten those tissues and open the airway. Snoring and pauses in your breathing during sleep are common symptoms of sleep apnea. These disruptions in sleep prevent you from achieving a good nights sleep. Without enough sleep your body essentially wears out, you may become irritable and develop symptoms similar to those of depression.

    Studies have shown sleep apnea may be a reason anti-depressant treatments sometimes fail. Sleep apnea may cause depressed moods, fatigue, and tiredness. Depression and sleep apnea share similar symptoms, one can affect the severity of the other and make it difficult to get an accurate diagnosis and treatment.

    Treating Depression And Sleep Disorder

    Depression is treated with :

    • Medications, such as antidepressants, to treat the symptoms
    • Psychotherapy, such as cognitive-behavioral therapy, interpersonal therapy, counseling, especially to learn coping strategies to prevent the onset of future depressive symptoms
    • Or, often a combination of both of the above

    Sleep disorders like insomnia, are treated with the following methods :

    • Medications, such as benzodiazepines, benzodiazepine receptor agonists , ramelteon, melatonin.
    • Cognitive-Behavioral Therapy for Insomnia . This treatment modality combines behavioral and cognitive techniques to overcome dysfunctional sleep behaviors and misperceptions, distorted, disruptive thoughts about sleep. Cognitive and behavioral techniques include universal sleep hygiene, stimulus control therapy, sleep restriction therapy, relaxation therapies and biofeedback, cognitive therapy, and occasionally, paradoxical intention.

    Talk To Your Doctor About Depression And Sleep Issues

    If youre experiencing depression, sleep disturbances, or both, its important to seek help.

    Its also important to talk to your doctor if youre experiencing depression and hypersomnia, or excessive sleepiness. The Centers for Disease Control and Prevention found that fewer than 20 percent of Americans who had moderate depressive symptoms had seen a mental health practitioner in the previous year. Medicines and therapy usually can help reduce depression and improve sleep.

    Its also possible theres a more direct link between sleep and depression. People successfully treated for obstructive sleep apnea experienced lasting and reduced depression symptoms, according to the . A sleep study can determine whether or not you have sleep apnea.

    Before seeing a doctor about depression and sleep issues, its helpful to track your sleep for a few weeks so you can share examples of your sleep schedule, sleep quality, and how you felt emotionally during that time.

    The doctors at UPMC can help you sleep better and tackle your depression. Whether youre suffering from depression and sleeping a lot or not getting nearly enough rest, theres no need to suffer alone.

    About Upmc Western Behavioral Health

    UPMC Western Psychiatric Hospital is a nationally recognized leader in mental health clinical care, research, and education. It is one of the nations foremost university-based psychiatric care facilities through its integration with the Department of Psychiatry of the University of Pittsburgh School of Medicine. UPMC Western Psychiatric is the hub of UPMC Western Behavioral Health, a network of nearly 60 community-based programs providing specialized mental health and addiction care for children, adolescents, adults, and seniors throughout western Pennsylvania.

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    Sleep Increases Sex Drive

    Men and women who don’t get enough quality sleep experience a loss of libido and less of an interest in sex, research suggests.

    Men who suffer from sleep apnoea a disorder in which breathing difficulties lead to interrupted sleep also tend to have lower testosterone levels, which can lower libido.

    What Causes Oversleeping

    While oversleeping can be a symptom of atypical depression, there are different factors that also contribute to it. When someone is depressed, it can be because they sleep as a form of escape, says Dr. Drerup. They may be thinking, I dont have anything to look forward to so why do I even start the day?

    Its also possible that if you or someone else is oversleeping, theres an underlying sleep disorder. Sleep apnea is commonly comorbid with depression, she adds. In that case, a person is often experiencing non-restorative sleep at night so theyre not rested even after eight hours. So then they oversleep in trying to catch up.

    During sleep apnea, a person will stop breathing repeatedly during their sleep, sometimes hundreds of times during the night. Because of what Dr. Drerup calls fragmented and disrupted sleep, they often dont get into the deeper stages of sleep or get as much REM sleep as they need. As a result, theyll feel exhausted even if they have slept an adequate number of hours.

    Another factor that could cause oversleeping in a depressed individual is an interruption to a persons circadian rhythm, a disruption to their bodys internal clock. In fact, according to Dr. Drerup, sometimes its not so much someone is oversleeping so much as theyre simply sleeping on a delayed sleep phase.

    Getting Back On Track

    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.

    A Sign Of Atypical Depression

    Too much REM sleep: why do depressed people wake up ...

    Dr. Drerup says that oversleeping is a symptom in 15% of people with depression and she notes that it tends to more often be related to atypical depression.

    Atypical depression is a specific type of depression in which the persons mood can improve in response to a positive event. But even though their mood may brighten, its only temporary and the root depression remains.

    Often, they dont realize theyre depressed, Dr. Drerup adds. Besides oversleeping, other symptoms are increased appetite and interpersonal sensitivity, like the feeling of being rejected. And that depression feeds into other reasons sleep can be so greatly affected.

    There Is Nothing To Wake Up To

    Is what he said to me when I asked him about his sleeping habits.

    People with depression dont want to wake up, this is a major contributing factor to morning depression.

    As he testified, he does not feel anything towards the future, and does not believe that anything will change for the better.

    This is an absolutely terrible stance to take, yet many depressed people have similar thoughts on a daily basis.I should know, I was/am one of them.

    When it comes to therapy and self-help, taking action is the most important thing, arguably more so than even having the right kind of mindset.

    Their lack of energy is synonymous with their lack of will to go on.Note that I didnt say willpower Its not that they cant go on, its that they simply stopped trying.

    This is one reason that depressed people spend a lot of their time sleeping.

     

    I am talking about both physical and mental fatigue, in this case.But why? Two words, brain activity.

    You see, scientists assess ones quality of sleep based on his brain activity during sleep, and how it works out in accordance with the stages of sleep.One such stage is called Rapid Eye Movement sleep.

    It means that you are asleep and are dreaming, with your eyes moving around rapidly inside your sockets.

    This is a standard stage of any sleepers sleeping cycle.In fact, this is the final stage of the sleep cycle, and during that last stage, you hardly rest at all.

    As such, they try to get some rest, but this doesnt really work out for them.

    What Morning Depression Feels Like

    Depression upon waking described by sufferers as deep sadness, a lack of desire starting the morning, a lack of motivation, feeling of emptiness, unexplained unhappiness, heaviness, and a desire to sleep as much as possible.

    They also say that when the alarm buzzing, their brains look for excuses as to why they should not wake.

    These excuses, when remembered, later on, do not make sense to the depression sufferers. When completely immersed with their daily routine, a few hours later, they regret that they did not wake earlier. They also realize that staying asleep was sort of surrendering to the depression and excuses their minds created.

    According to research, this morning depression phenomenon is called Diurnal Mood Variation.

    This includes people who suffer from symptoms of depression during certain hours of the day, usually in the morning, while being emotionally later on.

    What causes this specific morning depression condition and how can you avoid it, or at least reduce it significantly so that it will not hit you with intensity in the mornings?

    Sleep And Mental Health

    Mental health clinicians traditionally viewed sleep disorders as a symptom of a psychiatric disorder, but research suggests that in some patients sleep issues may be a cause of the disorder.

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    Waking Up Feeling Unmotivated

    Many people live with this type of depression every day. I did. I really hated the mornings. Its not because Im a night person or because I was tired or didnt get enough sleep. I just couldnt find a good enough reason to wake and drag myself out of bed.

    I didnt realize it back then, but I was depressed. I suffered from morning depression. You know whats weird? This depressing feeling disappeared shortly after I started my day like it was never there.

    Today I wake up happy, excited and charged with energy. Ill tell you exactly how this happened, but first, lets talk about what causes early rise sadness.

    Morning depression applies only to the early hours of the day. And the depression fades away later on like it never existed.

    People who usually cope with morning melancholy feel energetic with an a few hours after waking up; they are inspired mainly in the evening and night time.

    Talk To Your Physician

    Difficulty sleeping may stem from an underlying medical condition, such as obstructive sleep apnea. Restless leg syndrome and bruxism can also interfere with sleep. These medical issues may cause sleep problems that worsen or cause depression.

    Its important to talk to your physician about any sleep problems or depressive symptoms youre experiencing. Your physician can assess whether you have underlying health issues contributing to your conditions.

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