Sleep Deprivation And Depression: How Sleep Problems Impact Mood
Depression and changes in sleeping patterns are connected, so it may not be uncommon for someone to experience sleep deprivation alongside depression. If you’re experiencing insomnia and symptoms of a depressive disorder, you’re not alone. Over 280 million people worldwide live with depression, and many forms of treatment are available for this condition. Managing insomnia and depression simultaneously can be challenging, but working with a mental health professional to develop sleep hygiene and mental health techniques may be beneficial.
What is sleep deprivation?
Medically, sleep deprivation is the result of not getting enough sleep. Sleep deprivation can occur for adults at less than six hours of sleep per night but differs from temporary sleep deficiency. Long-term sleep deprivation can cause ongoing health concerns, including inflammation and reduced immune system functioning.
Symptoms of sleep deprivation
Daytime sleepiness is the most common symptom of sleep deprivation. However, many other symptoms can be present, including but not limited to the following:
- Irritability
- Clumsiness
- Trouble with learning or memorization
- Difficulty concentrating
- Increased appetite and cravings
- Decreased motivation
- Forgetfulness
- Changes in mood
Effects of sleep deprivation on mood and mental health
When sleep deprivation is chronic, lasting effects can take hold. Safety may become an issue due to the increased possibility of automobile accidents. Research has found that 6000 car accidents result from tired drivers each year.
Sleep deprivation may also contribute to high blood pressure, a greater risk of colorectal cancer, diabetes, and a lowered immune system. Other mental health concerns can take hold when sleep deprivation occurs. A lack of proper sleep may exacerbate symptoms of depression and anxiety.
The impact of sleep deprivation and depression on daily life
Sleep deprivation and depression can both affect your ability to concentrate, complete daily tasks, and maintain social relationships.
What are depression and mood disorders?
Depression is a shortened term to describe any depressive disorder, but it often refers to major depressive disorder. This mood disorder can cause persistent sadness and a loss of interest in activities that once brought you joy. Although sadness is a common symptom of depression, there is more to depression than sadness. Understanding the symptoms of depression, how it can affect you, and how it connects with sleep deprivation can help you determine the best route for treatment.
Symptoms of depression
It’s possible to experience one major episode or recurring periods of frequent symptoms when living with depression. Examples of symptoms that may occur include:
- Feelings of intense sadness or apathy
- Irritability
- Loss of interest in many activities, including those that used to be exciting or fun
- Lack of energy
- Changes in sleep habits
- Anxiety and restlessness
- Changes in appetite
Effects of depression
There are various effects of depression, from life changes to health concerns. A person living with depression might take naps during the day, which can make it difficult to fall asleep at night. Depression can also cause problems with work, school, relationships, and other responsibilities.
For example, an individual with depression might feel it is impossible to attend work on a day-to-day basis. Getting out of bed each day can become overwhelming, and other parts of life might be neglected. Your relationships with those you love may also become impacted, and these symptoms might be exacerbated after a lack of sleep.
How does sleep deprivation affect depression and mental health?
Depression and sleep deprivation can have similar symptoms. However, the effects can be more pronounced when the two are present simultaneously. Daytime sleepiness can cause difficulties in daily life in the same way as depression. With the two compounding concerns, difficulties may be amplified. For many individuals living with sleep deprivation and depression, the symptoms can feel never-ending.
For instance, someone who has difficulty falling asleep might struggle with focusing on work. They may already be having difficulty getting to work due to depression. A lack of sleep may make it even more challenging to communicate with others, control emotions, and feel motivated to perform self-care.
With so many symptoms compounding simultaneously, an overlap between sleep deprivation and depression can be draining. However, there are ways to improve your sleep and reduce depression.
How sleep disorders contribute to depression
Sleep disorders like insomnia or sleep apnea often increase the risk of developing depression or worsening existing symptoms.
How can I improve my sleep and depression?
The treatment options for insomnia and depression include traditional and non-traditional methods. From therapy to medication to natural remedies, both sleep and depression can improve with treatment. A few standard treatment options to consider may include the following:
- Therapy or counseling
- Sleep medications or antidepressants that affect serotonin levels
- Lifestyle changes, such as exercise or a healthy diet
- Meditation and mindfulness-based therapies
Before starting, changing, or stopping a medication, consult your primary care physician or psychiatrist for further guidance.
Counseling options for sleep deprivation and depression
Therapy and counseling are standard treatment options for both insomnia and depression. However, it can be challenging for many clients to get out of bed and remember to attend an appointment when living with depression. In these cases, online therapy through a platform like BetterHelp may be more available.
Research shows that online therapy, including online CBT I, can be as effective as in-person therapy for depression. One literature review found that online therapy was as effective as traditional therapy for reducing symptoms of anxiety and depression, as well as other mental health conditions, including panic disorder.
When you sign up for an online platform, you can attend sessions weekly from any location with an internet connection. In addition, if you’re struggling to care for yourself, you might benefit from being able to choose between phone, video, and chat sessions. You don’t have to show your face or location in a chat or phone session, which can benefit many clients.
Seeking support for sleep problems
Connecting with a mental health professional can help you address both sleep problems and depression.
Takeaway
Is sleep deprivation related to depression?
Research from the National Institute of Health shows that poor sleep or sleep deprivation may be linked to depression. Changes in sleep habits are a common symptom of depression – this can include disrupted sleep patterns, obstructive sleep apnea, excessive daytime sleepiness, trouble staying asleep, difficulty falling asleep, and reduced sleep at night. However, poor quality sleep may not always be indicative of depression and may instead be caused by sleep disorders. If you are not sure about the root cause of sleep deprivation or are struggling to get a good night’s sleep, it can be beneficial to consult with sleep experts, such as an associate professor specializing in sleep medicine.
How to tell the difference between sleep deprivation and depression?
Although sleep deprivation is closely linked to depression, it can be challenging to tell the difference between sleep deprivation and depression because some of the common symptoms are the same, such as irritability, decreased motivation, and lack of energy. Though sleep deprivation and other sleep difficulties can affect a person’s mood, the greatest difference between sleep deprivation and depression is that depression will typically cause feelings of intense sadness and apathy that can feel debilitating. In the field of psychiatry, patients with clinical depression or other psychiatric disorders that may accompany depression may struggle to complete daily activities and manage relationships.
If you are experiencing acute sleep deprivation, trouble staying asleep, or disturbed sleep at night, accompanied by symptoms such as intense sadness, anxiety, loss of interest in activities you enjoy, or changes in appetite, you may be living with depression or developing depression. Patients should understand that treating depression is not the same as treating sleep deprivation, so it may be beneficial to consult with a mental health professional about the best course of treatment for you to address depressive disorders.
What does sleep deprivation do to emotions?
Sleep deprivation can negatively affect your mental health, which can make it more difficult for you to process your emotions. For example, people who are sleep deprived are more likely to develop symptoms of depression and anxiety. You may find that sleep deprivation causes symptoms such as irritability, trouble focusing, and decreased motivation. Additionally, sleep deprivation can increase your risk of developing certain mental health conditions, including mood disorders.
How do you fix sleep deprivation and sleep problems?
Sleep deprivation, also known as sleep loss, is common, with an estimated 50 to 70 million American adults meeting the criteria for the condition. It can happen for various reasons and is often manageable through a combination of treatments aimed at promoting a good night’s sleep. A few of the most common treatments include:
Improving Sleep Patterns
Making time for sleep
Avoiding alcohol and heavy meals close to bedtime
Engaging in physical activity
Fostering positive emotions through mindfulness techniques
Taking sleep medicine as prescribed by a healthcare provider
Speaking with a licensed therapist
What does sleep deprivation feel like physically?
Physically, sleep deprivation can make you feel drowsy, increase your blood pressure, cause aches and pains such as headaches, and even cause you to gain weight.
What are the 5 emotional effects of sleep deprivation?
Previous studies have shown that sleep deprivation can lead to anger, anxiety, confusion, fatigue, and impulsivity.
How long does it take to recover from sleep deprivation and sleep disorders?
It depends on the severity of the sleep deprivation. If you are experiencing total sleep deprivation, with little to no REM sleep, you may need the support of a doctor to manage your situation and find the right combination of treatments. However, if you are experiencing the occasional disruption in your sleep-wake cycle, a focus on your sleep environment and daily habits can help you get relief from insufficient sleep. This may include consuming less caffeine, establishing a consistent sleep schedule, and winding down away from screens at least a few hours before bedtime to help the brain prepare for rest.
Does lack of sleep make you emotionally unstable?
Sleep plays an important role in almost every system of the human body, from the cardiovascular system to the neuroendocrine stress system, especially for depressed patients. Chronic sleep deprivation may lead to worsened depression and contribute to mental health conditions like anxiety and bipolar disorder.
Is it OK to stay in bed all day once in a while?
Staying in bed all day, or “bed rotting,” has seen an uptick in activity on social media. According to experts, it’s OK to do this now and then as long as it does not become a consistent coping mechanism to manage negative emotional states. Spending too much time in bed can affect your mood and increase stress, so it may be beneficial to make sure you aren’t staying in bed all day more and more often.
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