Sleep Disorder and Depression

Sleep and depression are interrelated, and as per reports, insomnia and hypersomnia symptoms are present in about one-third of the patients battling depression and impact the quality of life. Studies have found that insomnia in nondepressed persons is a risk factor for the later development of depression.

People who have experienced depression know that it accompanies sleeping problems which leads to excessive or daytime sleepiness. To improve sleep quality and manage depression, we should first understand the complex relationship between sleep and depression.

Poor sleep may create difficulties regulating emotions that may make you more vulnerable to depression in the future. Thus, identifying the relationship between sleep disorder and depression can help you spot the early signs and get the right help.

Also, if you have both, you should make efforts to be healthy and well-rested. This way, you will be able to enjoy life again. Fortunately, people treated for major depression often report improved sleep quality.

 

Tips for sleeping better

Initially developing depression can be because of sleep issues, and persistent sleep issues can also increase the risk of relapse in people treated for depression.

Below are some steps that can help you sleep better, boost your mood, and help decrease some of the problematic symptoms of depression.

Keep a regular sleep/wake time.

Depression can make it hard to stick to a routine. Thus, deciding on a regular bedtime that is rising at the same time daily and sleeping for at least 7 hours gives your body the opportunity for a peaceful sleep. The routine also helps your body in providing the cue to begin winding down and prime itself for sleep.

 

Exercise regularly

Research indicates that those who engage in light, moderate or vigorous exercise reported good or fairly good sleep quality, which helps decrease the symptoms making it an excellent choice to promote sleep health and mental health. Exercising in the evening can interfere with your ability to fall asleep. Hence, if you decide to commence an exercise routine, consider doing your workout during the first half of the day.

Get outside

Spending some time outside the sun is one of the simplest ways to aid your sleep when suffering from depression it is also an excellent way for your body's circadian rhythm gets the cue when to be alert and when to sleep when exposed to sunlight. Therefore, as the sun sets, the body produces melatonin to induce sleepiness and promote sleep.

Limit your nap time.

The inconsistent sleep at night can make it tempting to nap during the day. The studies suggest that the ideal nap length is between 10 to 20 minutes and is usually called a power nap. These power naps can help regulate our emotions reduce sleepiness, and lead to an overall uptick in performance. A nap lasting longer than 20 minutes could interfere with your ability to fall asleep. Also, naps shorter than 10 minutes aren't long enough to gain the benefits of napping.

 

Check your ambience.

If you find it difficult to sleep, make your room dark and avoid using your mobile or watching TV before bedtime. Even checking your mattress can help you sleep better. There are various options available these days, such as memory foam, gel, latex, orthopaedic mattresses etc., to pick from.

 

Tips for coping with depression.

Along with talking to the doctor about treatment for depression, there are some steps you can take on your own.

Exercise

For some people with mild to moderate depression, exercise can work as effectively as an antidepressant. Low-intensity workouts like walking for 10 minutes daily can improve your mood and physical health.

 

Talk about it

There is a feeling of isolation and hopelessness if you are experiencing depression. Remember that you are not alone. Talking about your feelings and spending time with others can help in coping with depression, and you won't be isolating yourself.

 

Direct stress and anxiety elsewhere.

Helping your relatives or neighbors or volunteering in your community can take your mind off your anxiety and fears. You can also try a hobby to divert your attention and feel relaxed.

Meditate

Focus on your breath. Breathing slowly and deeply can relax your mind while meditating and helps you think positive and be more productive.

Remember, having depression can increase thoughts of suicide. If you or someone you know is in crisis, seek help from 24/7 helpline numbers which are free and confidential.