The Link Between Depression And Sleep
Depression affects approximately 20 million Americans today. Much more than simply “feeling sad,” depression is associated with persistent feelings of anxiety, sadness, loss of interest, and hopelessness. While the causes of depression are still being studied, there is an understood link between depression and sleep. As a psychologist in the Hermosa Beach and South Bay area, I treat individuals and couples who experience depression-related sleep issues.
Sleep Problems
Sleep and depression have a complicated relationship. It isn’t clear which element is first—the depression or the sleep issues. For some individuals, depression may cause sleep problems, and for others, sleep problems may cause depression and other related disorders.
Psychologists report that insomnia is also very common among their clients with depression. According to the National Sleep Foundation, individuals who have insomnia are ten times more likely to develop depression than people who sleep well at night. In addition to simply not being able to fall asleep, individuals with depression may struggle to stay asleep, feel refreshed after sleeping, and to have energy during the day.
Sleep Suggestions
Because sleep is so crucial for a healthy mind and body, I offer the following tips to enhance your sleeping experience. These strategies come highly recommended by The National Sleep Foundation:
- Develop a consistent bedtime and wake-up routine.
- Avoid sleeping in or staying up late as desired. Train your body and your mind to expect sleep to begin and end around the same time each day.
- Establish a nighttime routine.
- Conduct a relaxing nightly routine that is separate from your normal daily activities. Your brain will begin to associate that routine with sleep, which will help regulate your internal clock and aid in quicker onset of sleep.
- Avoid Naps
- Depression is often linked with the desire to sleep during the day. However, even short catnaps can make it difficult to sleep at a normal hour that night.
- Create a restful environment.
- Make sure your room is dark, cool (between 60 and 67 degrees), and quiet. Use shades, ear plugs, or sound machines to create an environment that does not interrupt your sleep.
- Use quality mattresses and pillows.
- Sleeping on a supportive mattress can aid in preventing sleep issues, as well as physical pain.
- If you are struggling to sleep, go to another room to do a relaxing activity until you are tired.
- It is important to associate your bed with sleep, rather than activities such as looking at your phone, watching TV, or laying awake with your thoughts. Strengthen that association between your bed and sleep by only using your bed when tired.
Visit Your Hermosa Beach Counselor
I understand that sleep is a critical element of your mental health. If you are experiencing sleep problems or depression symptoms, contact my office in the Hermosa Beach and South Bay area. At my office, I treat adolescents, adults, and couples. To learn more about treated conditions, visit my webpage or call my office to schedule an appointment with me. I look forward to serving you!