Sleep problems in depression

Almost 90% of people with depression suffer from sleep disorders. Sleep problems can be both a consequence and a cause of depression. Here, we explain why depression affects sleep and what tips can help support sleep and well-being.

Table of contents

1. What is depression?
2. Sleep problems as a cause of depression
3. Sleep problems as a symptom of depression
4. Sleep tips for depression
5. Conclusion

1. What is depression?

Depression is a widespread mental illness characterized by characteristic physical, psychological, and behavioral symptoms. Depending on the severity of the symptoms, a distinction is made between mild, moderate, and severe depressive episodes.

Possible symptoms of depression:

• Persistent depressed mood/sadness
• Joylessness/lack of interest
• Hopelessness/lack of motivation
• Restlessness
• Sleep disorders
• Feelings of guilt and worthlessness
• Reduced concentration and attention

Those who are exhausted and burned out from everyday life need regeneration all the more urgently, and for that, sufficient and restful sleep, which often becomes a challenge. Approximately 80–90% of people with depression suffer from sleep disorders. However, lack of sleep can be not only a symptom, but also a cause of the mental illness. Supporting healthy sleep can therefore be very useful in the treatment and prevention of depression.

2. Sleep problems as a cause of depression

lack of sleep harms our organism on every conceivable level and can actually promote the onset of depression or burnout. Without sufficient sleep, the brain and nervous system in particular cannot function properly, making psychological stress, depressive moods, or persistent states of agitation and exhaustion more likely to develop. Regeneration in all areas of the body is disrupted, we become tired and exhausted, and increasingly suffer from stressSleep disorders can also worsen mood, alter metabolism, and disrupt hormonal balance. Thus, persistent sleep deprivation harms health in many ways and increases the risk of depression.

3. Sleep problems as a symptom of depression

Sleep disorders are a common symptom of mental illness. Those affected often struggle to relax, suffer from tension, or their nervous system remains constantly on alert. This makes it harder to stop the spiral of thoughts, engage in sleep, and ultimately fall asleep. People in depressive phases are also under increased stress and release more cortisol, a stress hormonethat counteracts sleep.

In depressive disorders, sleep structure can also change. The proportion of deep sleep, or restorative sleep, decreases, while more time is spent in REM sleep (dream sleep). This also contributes to the fact that those affected may not feel rested and even more exhausted, even though they supposedly slept enough.

Finally, it also depends on whether and which medication the patients receive. Many psychotropic drugs act directly on the brain or nervous system and also affect sleep.

Sleep and depression are therefore closely related and can influence each other both negatively and positively. Therefore, it may be beneficial to integrate sleep improvement into the treatment of acute depression and also to work on healthy sleep habits in the long term to prevent recurring depressive episodes.

4. Tips for sleeping with depression

The general rules of good Sleep hygiene also apply to affective disorders such as depression. Some points may be particularly important in cases of depressive symptoms:

Regulated sleeping times

Try to give yourself enough time to sleep, but also make sure that you don't spend too much time in bed, especially during the day, and that you get active every now and then.

relaxation exercises

Relaxation exercises can help you calm down mentally and physically, increasing your sense of well-being and improving sleep. For example, try breathing exercises or the progressive muscle relaxation (PMR).

No pressure

Depression can be persistent and long-lasting, so you should not put pressure on yourself when it comes to sleep and stay calm if you cannot fall asleep despite being exhausted or if you feel tired frequently.

Bed environment

Use your bed only for sleeping, not for resting, reading, or eating. Overall, make sure you have a suitable bed environment and make it as comfortable as possible. When you feel comfortable and safe, you'll sleep better.

Please remember that depression is a serious condition that usually requires professional support. While improving sleep can complement the treatment process, it is not a substitute for therapeutic or pharmacological treatment. You should consult your primary care physician, psychotherapist, or psychiatrist for this.

5. Conclusion

• 80 – 90% of depressed people suffer from sleep disorders

• Sleep and depression are closely related and can influence each other both negatively and positively

• Poor sleep can be not only a symptom but also a cause of a depressive illness

• Good sleep hygiene can improve sleep and support the treatment and prevention of depression

  Best wishes and see you soon!