The complex relationship between sleep deprivation and depression

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

People need an average of 7 to 9 hours of sleep per night, but people with depressive symptoms may sleep very little for long periods. Excessive worrying or thinking in bed can contribute to this sleep deprivation, which then prolongs the recovery period and reduces concentration. Conversely, sleep problems, such as too little 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 tend to oversleep. This occurs more often when people lack 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 depression. Although people often think that sleeping a lot when they are tired helps, it often has the opposite effect and can intensify feelings of gloom.

Sleep apnea: An underlying cause of sleep deprivation and depression

Sleep apnea is a condition where breathing stops or pauses during sleep. This can lead to a disturbed sleep pattern and cause daytime sleepiness. Due to this extreme fatigue, someone can 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 them. This will improve your health and well-being and prevent depressive feelings. 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 bedtime ritual. For example, gradually dim the lights from a certain time, put on comfortable nightwear, brush your teeth.
• Avoid strenuous activities in the last half hour before bedtime 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 the 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 sufficient physical activity during the day, but avoid intensive 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 bed.
• 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 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 put worries and stressful thoughts out of your mind. 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 calming in another place.

If the problem persists, you can possibly talk to your GP 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 cause 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 feeling of comfort and safety, similar to swaddling a child.
• In addition, this calming effect stimulates the production of hormones such as dopamine, serotonin, and melatonin, which help you relax.

Using a weighted blanket can therefore help reduce 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, please feel free to contact us and/or read one of our other articles. We are happy to help you.