The complex relationship between sleep deprivation and depression

Does depression cause insomnia or does insomnia cause depressive symptoms? While you might think that insomnia is a symptom of depression, it can unfortunately also be the case that insomnia can be a cause of depression. The two therefore reinforce each other.

On average, people need 7 to 9 hours of sleep per night, but those with depressive symptoms may find that they sleep very little for long periods. Excessive worrying or thinking in bed can contribute to this sleep deficit, which in turn prolongs the recovery period and reduces concentration. Conversely, sleep problems, such as not getting enough sleep, can also lead to depressive symptoms.

Too much or too little sleep: Both can play a role

In addition to too little sleep, people with depression may also have the tendency to sleep too much. This occurs more often when people lack the motivation to get out of bed, feel listless or tired, or experience one of the other symptoms of depression. However, it is important to note that sleeping too long or too much can ultimately worsen the depression. Although people often think that sleeping a lot when they are tired helps, this often backfires and can intensify feelings of gloom.

Sleep apnea: An underlying cause of sleep deprivation and depression

Sleep apnea is a condition where breathing during sleep is interrupted or even stops for a moment. This can lead to a disrupted sleep pattern and cause daytime drowsiness. Due to this extreme fatigue, someone may develop depressive symptoms. One in three people with sleep apnea experiences depression or burnout. Treating sleep apnea can therefore not only improve sleep quality but also reduce depressive symptoms.

When you experience sleep problems, it is essential to address this. It will improve your health and well-being and prevent feelings of depression. Insomnia, especially in young adults, can be early indicators of depression. Regulating sleep during the developmental phase can slow down or even prevent the onset of depression.

• Stick to a fixed sleep schedule. Get up and go to bed at the same time every day, seven days a week.
• Create a sleep ritual. For example, gradually dim the lights from a certain time, put on comfortable sleepwear, brush your teeth.
• Avoid strenuous activities in the last half hour before going to bed and focus on relaxation. For example, take a quiet walk, read a book, drink a relaxing herbal tea, take a warm bath or shower.
• Limit your intake of caffeine and nicotine before bedtime. Caffeine often plays a role in insomnia and is found in coffee, tea, cola, energy drinks, and chocolate. Nicotine also has a stimulating effect.
• Ensure you get enough physical activity during the day, but avoid intense training right before bedtime.
• Do not eat heavy meals in the evening, as digestion can disrupt your sleep. Have your last meal at least three hours before going to sleep.
• Avoid screens before bedtime, as they stimulate the brain.
• Try not to pressure yourself to absolutely have to sleep. Instead, focus on staying calm and do relaxation exercises.
• Adjust your daily activities, taking into account the fact that you are less rested.
• Use your bed only for sleeping. Do not use it for eating, watching TV, surfing, having intense conversations, or arguing.
• Try to set aside worries and stressful thoughts. Don't lie awake at night worrying.
• Don't lie awake in bed. If you can't sleep, get up after about half an hour and do something quiet in another place.

If the problem persists, you may want to talk to your doctor about supportive medication. Sleep medication can help restore your sleep rhythm but should not be used for too long due to the risk of addiction.

When dealing with depression or an anxiety disorder, your thoughts can often lead to a restless night or difficulty falling asleep. A weighted blanket can be effective in two ways when coping with depression.

• With a weighted blanket, the even pressure on your body provides a calming effect. It offers a sense of security and safety, similar to swaddling a child.
• Additionally, this calming effect stimulates the production of hormones such as dopamine, serotonin, and melatonin, which help you relax.

The use of a weighted blanket can therefore contribute to reducing the symptoms of depression and anxiety, especially just before and during sleep. It can be a valuable addition to other treatments and self-care measures you take to support your mental health.

The relationship between sleep deprivation and depression is complex. Sleep problems can be both a symptom and a risk factor for depression, and addressing them is vital for promoting good mental health. If you have questions about sleep problems and depression after reading this article, feel free to contact us and/or read one of our other articles. We are happy to help you.