Sleep and Depression
Poor sleep is not only a common symptom of depression but also a major contributing factor that can trigger and maintain depressive episodes. Poor sleep includes not only getting too little sleep but also having poor-quality sleep.
When someone doesn’t sleep well, it can lead to a low mood, increased sensitivity to pain, difficulties with learning and memory, decreased concentration, and impulsiveness. Physically, it can cause high blood pressure, increased stress, weakened immune system, and weight gain.
Lack of sleep also negatively impacts the brain, particularly the prefrontal cortex and the hippocampus. To improve these functions, it's beneficial to manage anxiety and stress and enhance sleep hygiene. Sleep hygiene encompasses behaviors and environments that either promote or disrupt sleep. This includes habits and routines before bedtime, the noise and light levels in the bedroom, consistent sleep and wake times, and the amount of light exposure and physical activity throughout the day.
People with depression often struggle with clear thinking and decisive decision-making, and these difficulties worsen when sleep problems are present. Improving sleep can help restore clarity of thought and enhance attention, as it improves the functioning of the prefrontal cortex.
Reducing planning or worrying before bedtime can help improve sleep quality. The hippocampus, which plays a key role in forming new memories, functions best when one has slept well. This means that quality sleep is essential for learning and memory.
Increasing serotonin levels can enhance deep, slow-wave sleep and reduce REM sleep. This also decreases the likelihood of waking up in the middle of the night.
Sleep disorders cause significant stress. Parents of newborns and on-call doctors often experience severe stress due to sleep deprivation. In fact, people with insomnia have elevated stress hormones before and during sleep.
Good sleep prepares the brain to handle stress more effectively. Reducing stress can improve sleep, and better sleep can help reduce stress.
Not getting enough sleep can lead to negative moods and increased pain, which can further worsen sleep. Sleep acts as a cleanser for the brain. When the brain is active, it generates chemical waste. One reason we feel refreshed after a good night's sleep is that harmful waste products have been cleared away during sleep.
Tips for Better Sleep
Aim for 8 Hours of Continuous Sleep: College students should aim for about 8 hours and 24 minutes of sleep, while those of retirement age may only need around 7 hours. The key is to get this sleep in one continuous block. Eight hours of sleep is not the same as 7 hours of sleep plus a 1-hour nap.
Avoid Non-Sleep Activities in Bed: Don’t watch TV or do other activities in bed or the bedroom. If the bedroom is used only for sleep, it will naturally become a place that induces drowsiness.
Establish a Pre-Sleep Routine: Create a repetitive routine before bed and stick to it every night. This could include brushing teeth, washing your face, using the bathroom, and reading.
Avoid Caffeine Before Bed: Caffeine disrupts proper sleep structure and lowers sleep quality. Avoid drinking black tea, green tea, coffee, and energy drinks for a few hours before bedtime.
Keeping a sleep diary can also be helpful, especially if it includes detailed information. Limiting sleep can also be useful. If you typically go to bed at 11 PM but don’t fall asleep until nearly midnight, try going to bed at midnight and waking up at your usual time. By increasing continuous sleep and reducing the time spent tossing and turning, you can gradually adjust your sleep patterns.
