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How To Sleep With Depression

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The Way You Feel While Youre Awake Depends In Part On What Happens While Youre Sleeping

Sleeping Problems & Depression | Insomnia

During sleep, your body is working to support healthy brain function and maintain your physical health.

But when a guy is depressed, getting good sleep can be tough. The problem is widespread; around 90% of people with depression have issues with sleep.

When you cant get enough sleep, you dont act like yourself. You might have a shorter fuse, feel tired and drained, get stressed easily, or have a harder time thinking clearly. Poor sleep also dulls your senses. Its a serious concern; issues with sleep are a leading cause of car accidents.

Finding ways to get better sleep is crucial not only for tackling depression, but also for good overall health. We spend nearly a third of our lives sleeping its important to get it right.

Part 1 Of 4: Creating A Positive Bedtime Routine

  • 1Sari Eitches, MBE, MDIntegrative InternistExpert Interview. 3 April 2020. Avoid erratic sleep schedules where you go to bed at different times each night. You are more likely to feel rested if you begin to unwind and prepare for bed around the same time each day.
  • Keeping your sleep pattern consistent will help to avoid the feelings of sluggishness, lethargy, and fatigue that are commonly associated with depression.
  • Most adults need an average of 8 hours of sleep each night to feel rested. Teens need an average of 9 hours.XResearch source
  • Keep your sleep cycle consistent even on the weekends.
  • 2Create a pre-bedtime routine that helps you unwind. Allow yourself time to “unwind” before bed. Plan for about an hour between the time you start to get ready for bed, until your head hits the pillow. Don’t start activities that are stressful, or make you anxious, right before you get ready for bed. This is your time to get relaxed.
  • Having time to “unwind” will help to release negative thoughts, and prepare you for positive sleeping. If you haven’t allowed yourself time to unwind, your depressive thoughts may linger when you are trying to fall asleep.
  • Use a white noise machine or fan to drown out external noises, both outside of the room and the home.
  • Make sure the room is dark by using heavy curtains or blinds or using a sleep mask.
  • Make sure your bed is comfortable. Find spots or positions that feel more relaxing if possible.
  • Get a drink of water.
  • Pet your animals if you have any.
  • 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.

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    What Is Samhsas National Helpline

    SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

    Also visit the online treatment locators.

    Residual Insomnia: Relapse And Recurrence

    Poor quality of sleep linked to depression, stress, and ...

    There is much evidence that effective antidepressant treatments can successfully elicit significant response in depression, but is much less evidence that effective treatment fully addresses the problem of sleep disturbance. Persistent insomnia is one of the most common residual symptoms in patients with incomplete remission: This presents a problem, given the fact that residual insomnia confers greater risk of subsequent depression: in a study of remitted patients maintained on a selective serotonin reuptake inhibotor and psychotherapy, subjective sleep problems and anxiety were each found to be predictors of early recurrence. The origin of these residual symptoms of insomnia is probably multifactorial, reflecting ongoing functional brain abnormalities as well as adverse effects of some drug treatments, for example SSRIs, particularly fluoxetine, can lead to insomnia.

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    Change In Eating Habits

    Our appetite and eating habits can also be impacted by depression. Some people may experience an increased appetite, while others have less of an appetite or not be hungry at all. If you are also noticing changes in your sleep habits, like the ones listed above, you may also notice changes in the way you eat. This is because sleep helps regulate our hunger hormones, which help to keep us from over- or undereating.

    Does Depression Affect Sleep

    According to the NSF, because symptoms of sleep disorders and depression overlap, misdiagnosis is possible.

    Many sleep disorders may contribute to a person experiencing depression. However, depression can result in a person feeling excessively tired. This condition is known as excessive daytime sleepiness .

    According to a study in females that was a 10-year follow-up from baseline research, depression is an important factor in causing EDS.

    EDS may have adverse effects on peoples cognitive and behavioral functions. These knock-on effects can interfere with a persons quality of life.

    Poor sleep can affect a persons ability to think clearly and cause an individual to have greater difficulty controlling their emotions. All these things can contribute to depression.

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    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.

    Coping With Depression And Insomnia

    HOW TO SLEEP WHEN YOU’RE ANXIOUS/ DEPRESSED

    If you’re depressed, one of your most debilitating symptoms could be the lack of a good night’s sleep. Here’s how to break the depression-insomnia cycle.

    There is no doubt that depression and insomnia often share the same bed. In fact, numerous published studies have documented a relationship between depression and sleeplessness, and insomnia is a common symptom of depression.

    The most recent research, which was presented at a meeting of the Associated Profession Sleep Societies, found that short sleepers suffer from higher levels of depression severity than people who snooze soundly for six to nine hours. But what comes first troubled sleep or a troubled mind?

    Both depression and insomnia may share the same pathways in the brain, and both may be related to a disruption of body rhythms. Studies show that when the sleep-wake cycle is disturbed, insomnia and depression may result. Here are some findings from the extensive research on insomnia and depression:

    • Insomnia is worse when it is accompanied by depression.
    • Insomnia is one of the most common depression symptoms.
    • Insomnia may be one of the first symptoms of depression and the first depression symptom to come back when someone who is depressed has a depression relapse.
    • Someone with insomnia has a 10 times higher risk of becoming depressed than someone who sleeps well.

    Linking Insomnia and Depression

    Here are just some of the theories about how insomnia and depression may interact:

    Coping With Nighttime Depression

    Read Also: Does Sleeping All Day Cause Depression

    Ways To Improve Your Sleep To Help With Depression

    Difficulty getting quality sleep is one of the most prevalent symptoms of depression. This can include insomnia, having trouble falling asleep or staying asleep, or hypersomnia, which is sleeping too much and having trouble getting out of bed.;

    According to the National Sleep Foundation, The relationship between sleep and depressive illness is complex depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders.

    The bottom line is that when our sleep gets disrupted, it has a ripple effect on other parts of our lives. We feel irritable, have low energy, and have difficulty concentrating or staying engaged in our daily lives. We might also experience a significant drop in motivation and difficulty accomplishing tasks throughout the day. In either case, disturbances in our sleep can worsen and often perpetuate feelings of depression.

    While the relationship between sleep and depression is complex and can feel overwhelming at times, there are proven tactics and habits you can incorporate to improve your sleep and ease your depression.

    Why does depression affect our sleep?

    So, how can I improve my sleep when I have depression?

    Follow these 9 steps to make sure youre getting the best sleep you can:

    Takeaways

    Helpful resources

    To improve your sleep, you may find these resources helpful.

    911

    Depression And Oversleeping: I Want To Sleep All The Time

    Oversleeping is my way out of depression. That’s not so odd seeing that sleep, whether it is too much or too little, can be a symptom of depression. For me, I could never get enough sleep. That is often still the case, a keen reminder that I must always be aware of the symptoms of depression that affect me. Depression makes me want to oversleep to numb the pain.

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    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 NSF. 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.

    When You Cant Sleep

    When Depression Makes You Sleep All Day

    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

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    Be Alert To Small Changes

    Depression can come on slowly, almost imperceptibly. You look for all types of other explanationswe just had a new baby, its a tough time at work, its a phase, Scott-Lowe notes. It can take a while to see the pattern or to be ready to accept that depression might be the cause.

    Often its up to the non-depressed spouse to take the lead, Walfish says. The illness itself often prevents depressed people from recognizing that somethings wrong or seeking help. They may feel too lethargic or withdrawn or may think they can fix it alone.

    If you notice that your spouse isnt acting, feeling, or thinking as he or she normally does, ask yourself if it could be depression, but dont stop there. Depression may be the reason your spouse is working extremely long hours, drinking too much, using recreational drugs, or looking for thrills in risky activities. It can also look different in men and women, she adds.

    Do I Need Health Insurance To Receive This Service

    The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

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    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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    Insomnia As A Transdiagnostic Symptom/ Syndrome For Psychopathology

    My Top 8 Tips To Fix Poor Sleep Related to Depression Or Anxiety (MHM Ep.9)

    A further boost for the field came from DSM-5 with the establishment of the category of insomnia disorder, thus ascribing independent value to this symptom complex instead of considering it mainly a symptom of any kind of mental disorder. Still, in DSM-5, separation of condition by categories is current practise but clinical research inspired by RDoC is supporting a dimensional approach using constructs and domains to understand pathophysiology. RDoC has suggested a major domain named arousal and regulatory systems with the constructs arousal, circadian rhythms and sleep-wakefulness with a detailed listing of areas of interest for research from the level of molecules to circuits, behavior and paradigms. Two recently published meta-analysis on PSG derived sleep variables in insomnia and all different types of mental disorders support this concept and stress a transdiagnostic approach of sleep continuity disturbances/ insomnia towards mental illness. Instead of adhering to an approach, which sought to identify disease-relevant mechanisms through identifying biological markers for specific mental disorders, we postulate that sleep and circadian rhythm disturbances occur independently of and predict/coincide with affective disorders, clinical psychopathological syndromes do not necessarily reflect homogenous pathophysiological origin, neuropsychiatric syndromes like depression and sleep/circadian disturbances are linked through common mechanistic origins .

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    Depression Causes Too Little Sleep

    Insomnia is a more common side effect to depression than oversleeping. Roughly 83% of individuals with depression also struggle with insomnia. However, the two sometimes go hand in hand. Not being able to get to sleep at a reasonable time at night can sometimes lead to oversleeping in the morning or during the day. Serotonin is vital for getting to sleep naturally.

    In order for your body to produce melatonin it needs serotonin from your pineal glands. When this is missing, your body struggles to create its own melatonin making it very difficult to fall asleep naturally.

    Do we really need sleep? Yes, all living things need rest and we are no exception. Read our page The Importance of Sleep to learn more.

    Integrate Chronobiological Interventions Into The Armamentarium Of Antidepressant Treatments

    It represents a timely and urgently needed step to translate the impressive basic science knowledge on circadian rhythmicity to the clinic. This translation needs to address the following points: provide guidance for a clinically useful estimation of the individual circadian phase , provide recommendations for the application of melatonin and light with regard to the individual phase response curve, provide recommendations on the duration, monitoring and optimization of the treatment , test for effects on circadian rhythms, sleep, mental disorders and broader health outcomes. Although the points outlined above appear trivial referred to the deciphering of the molecular mechanisms of circadian rhythms, there is to date, to our knowledge, no practical recommendation for implementing circadian interventions into broader clinical practice,

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    Avoiding Common Sleep Disruptors

  • 1Cut back or stop napping. Having depression can give you an overall sense of lethargy, which can make you want to nap throughout the day. However, you should avoid this behavior if at all possible. Sleeping randomly throughout the day can cause night time disruptions in your sleeping patterns, which can throw your entire sleep schedule off.
  • If you feel as if you have to nap, make sure it is a short nap of no more than an hour or so. This will help take the edge off of your tiredness but will be less likely to disrupt your nighttime sleep patterns.
  • Daytime napping may be the only kind of sleep you can get when you suffer from depression induced insomnia. If this is your situation, try to resist napping as much as possible. You will likely be really tired for a while, but eventually you should be able to readjust your sleep schedule to make the bulk of your sleep happen at night.XResearch source
  • 2Limit alcohol. Although it may seem tempting to use alcohol, which is a depressant, to help you sleep, it actually has the opposite effect on your sleep cycle. When you drink, especially larger amounts, you are more prone to multiple sleep disruptions during the night.XResearch source
  • 3Watch your caffeine intake. Caffeine is a major stimulant that may cause you to lose sleep at night. If you are having trouble sleeping, try to stop drinking caffeinated beverages around 2pm. This will give the caffeine time to get out of your system before you try to sleep.
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