When you're depressed, dealing with sleep problems can feel like a never-ending cycle. The more depressed you are, the more difficult it is to fall asleep. And the more tired you are, the more difficult it is to overcome depression.
It may seems like there is no way out of the loop. It's also aggravating to be exhausted but unable to fall or stay asleep. Here's all you need to know about the link between sleep problems and depression.
Sleep Disturbances and Depression: Is There a Link?
Sleep difficulties affect approximately 80% of patients with depression. Some people have difficulties getting asleep, while others have problem staying asleep. Some others, on the other hand, find themselves sleeping excessively.
Chemicals in the brain are involved in both depression and sleeplessness. Sleep and mood can be affected by changes in neurotransmitters and hormone imbalances.
For many years, scientists have tried to figure out which came first: depression or insomnia. It was evident that the two problems frequently coexist and increase one another.
Depression and Sleep Disturbances Have Health Consequences
If left untreated, depression and sleep difficulties can have a negative impact on your physical health. Sleep deprivation was linked to an increased risk of early death in a 2010 study. Heart disease and failure, heart attacks, high blood pressure, stroke, diabetes, and obesity are all linked to a lack of sleep.
Depression causes blood arteries to contract, increasing your risk of heart disease. Depression can lead to a compromised immune system, aches and pains, and exhaustion.
Consult your doctor
Sleep problems could be the result of a medical illness such as obstructive sleep apnea. Sleep can also be disrupted by restless leg syndrome and bruxism (teeth grinding). These medical conditions may exacerbate or induce sleep disorders, as well as depression.
It's critical to speak with your doctor about any sleep issues or depression symptoms you're having. Your doctor can determine if you have any underlying health issues that are contributing to your symptoms.
Consult a therapist
Talk therapy can aid in the treatment of depressive symptoms, such as sleep difficulties. Insomnia and sadness can be effectively treated with cognitive-behavioral therapy (CBT). If you're having trouble sleeping, a therapist can help you change your routines, such as getting out of bed when you can't sleep and getting up at the same time every morning to help you sleep better at night.
Therapists that specialize in cognitive-behavioral therapy can also assist you in changing your self-talk. For example, feeling helpless and despairing can exacerbate your symptoms. While reframing your negative self-talk might improve your mood and sleep quality.
Establishing Good Sleep Hygiene Routines
Sleep hygiene habits might also assist you in sleeping longer and more soundly. A few minor adjustments to your everyday behaviors and night routine can have a significant impact.
Avoid consuming alcoholic beverages.
A glass of wine or a finger of brandy is frequently used to relax as well as to cope with worry or despair. However, drinking alcohol interrupts your sleeping pattern, making you more likely to wake up in the middle of the night.
While a glass of wine could help you fall asleep, it won't help you stay asleep all night or feel rested the next day.
Relax and meditate
Ruminating (thinking about the same things over and over) is a symptom of depression that can keep you awake at night. Meditation or other relaxation techniques might assist to quiet your thoughts and prepare you for sleep.
Yoga or deep abdominal breathing are two examples. Turn off all electronics an hour before night to unwind, take a warm shower or bath, and decompress in preparation for sleep.
Keep a journal about your worries.
If you can't seem to get your anxieties or negative thoughts to go away with relaxation techniques, get a notebook and write them down. This section comprises the thoughts that may keep you awake at night as your mind replays them over and over.
You could even set aside some time before bedtime as "worry time" so that you can truly clear your mind.
Get up from your bed
Don't just lie there tossing and turning if you're not tired. Get out of bed, move into a different room, and do something light like reading.
Return to bed when you feel drowsy for a more successful attempt at sleeping.
During the day, spend time outside.
During the day, spending time in natural light can aid in the regulation of your circadian cycle. Light affects your internal biological clock, which regulates your sleep-wake cycle; when there is less light at night, your body releases melatonin.
The sun signals your brain and body to get up in the morning. You can have sleep issues if you spend all of your time indoors in the dark. Regular exercise can also assist with sleep problems and depression, as long as it isn't done right before bed.
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