Dealing with sleep disturbances when you’re feeling depressed can appear to be a vicious circle. The more depressed you’re feeling, the harder it’s to sleep and also the more exhausted you are feeling, the harder it’s to fight depression.
The Link Between Sleep Disturbances and Depression
Approximately 80% of individuals with depression experience sleep disturbances. While some have trouble falling asleep, others have difficulty staying asleep. and a few find themselves sleeping excessively.
Both depression and insomnia involve chemicals within the brain. Changes in neurotransmitters and hormonal imbalances may affect both sleep and mood.
For many years, researchers studied which came first: depression or insomnia. it had been clear that the 2 issues often go hand-in-hand and exacerbate each other.
The Health Risks related to Depression and Sleep Disturbances
Depression and sleep disturbances can take a toll on your physical health if left untreated. One 2010 study found that lack of sleep was related to the next risk of early death. Lack of sleep increases the danger of cardiovascular disease and failure, heart attacks, high vital signs, stroke, diabetes, and obesity. Depression can constrict blood vessels, which can increase your risk of cardiovascular disease. People with depression may experience a weakened system, aches and pains, and fatigue.
"There's Always A Scope Of Improvement"
1. Talk to Your Physician
Difficulty sleeping may stem from an underlying medical condition, like obstructive sleep disorder. Restless leg syndrome and bruxism (teeth grinding) also can interfere with sleep. These medical issues may cause sleep problems that worsen or cause depression. It’s important to speak to your physician about any sleep problems or depressive symptoms you’re experiencing. Your physician can assess whether you’ve got underlying health issues contributing to your conditions.
2. See a Therapist
Talk therapy may be helpful in managing symptoms of depression, including sleep disturbances. Cognitive-behavioral therapy (CBT) is effective in treating insomnia and depression. For sleep issues, a therapist may assist you in changing your habits, like getting out of bed after you aren’t ready to sleep and getting up at a particular time each morning to assist you to sleep better within the evening.
Cognitive-behavioral therapists also can facilitate your change of your self-talk. Thinking you’re helpless and hopeless, for instance, can compound your symptoms. While reframing your negative self-talk can facilitate your feel better and facilitate your sleep better.
3. Medications may Help
Medication may be used to treat insomnia furthermore as depression. A physician or a psychiatrist can help determine what kind of medication will work best for you—as well as which symptoms should be treated first.
4. Develop Good Sleep Hygiene Habits
Good sleep hygiene habits may also facilitate your sleep longer and more soundly. some changes to your daily habits and your bedtime routine can make a giant difference.
5. Avoid Alcohol
A glass of wine or finger of brandy is commonly used as a tool for relaxation, yet as some way of dealing with anxiety or depression. However, alcohol consumption disrupts your sleeping pattern, so you’re more likely to awaken during the night.
6. Meditate and Relax
Depression can cause you to ruminate—thinking about the identical things over and over—which can keep you up at the hours of darkness. Meditation strategies or other relaxation exercises can help calm your mind and find you able to go to sleep.
These might include yoga or deep abdominal breathing. Take about an hour before bedtime to unwind by turning off all electronics, taking a warm shower or bath, and decompressing in preparation for sleep.
7. Journal About Your Worries
If your worries or repetitive negative thoughts aren’t going with relaxation strategies, find a notebook and write down the troubling thoughts. This contains the thoughts which may keep you awake as your brain goes over them again and again.
You might even designate a small amount of your time before bedtime as your designated “worry time,” so you’ll really clear your mind.
8. Get Out of Bed
If you’re not tired, don’t just lie there tossing and turning. Get out of bed, move into another room, and interact in some light activity, like reading. Avoid using anything with a screen, like your phone or laptop. Research suggests that the blue light that these devices emit interferes with normal circadian rhythms and may cause further sleep disturbances.
When you feel drowsy, return to bed for what’s going to hopefully be a more successful attempt at sleeping.
9. Spend Time Outside During the Day
Spending time in natural light during the day can help regulate your biological time. the inner mechanism that regulates the sleep-wake cycle is influenced by light; when there’s less light at midnight, your body releases melatonin. In the morning, the sun cues your brain and body to come to life. If you’re spending all of your time indoors within the dark, you would possibly suffer from sleep problems. Regular exercise also can help with sleep issues, additionally, like depression, provided it’s not done immediately before bed.
