Sleep problems in depression

Almost 90% of depressed people suffer from sleep disorders. Sleep problems can be both a consequence and a cause of depression. Here we explain why a depressive illness affects sleep and which tips can help to 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 that causes characteristic physical, psychological and behavioral symptoms. Depending on the severity of the impairment, 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
• states of 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 therefore need sufficient and restful sleep, which often becomes a challenge. Around 80 - 90% of depressed people 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 occurrence of depression or burnout. Without sufficient sleep, the brain and nervous system in particular cannot function properly, so that psychological stress, depressive moods or persistent states of excitement and exhaustion are more likely to arise. Regeneration in all areas of the body is disrupted, we are tired and exhausted and suffer increasingly from stressSleep disorders can also worsen mood, alter metabolism and disrupt hormone levels. Persistent lack of sleep is detrimental to health in many ways and increases the risk of developing depression.

3. Sleep problems as a symptom of depression

Sleep disorders are a common side effect of mental illness. Those affected often cannot relax well, suffer from tension or the nervous system is always on alert. This makes it more difficult to stop the spiral of thoughts, to get involved in sleep and finally to fall asleep. People in depressive phases are also more stressed and release more cortisol, a stress hormonethat counteracts sleep.

In depressive illnesses, the sleep structure can also change. The amount of deep sleep, i.e. regenerative 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 only feel more exhausted, even though they supposedly slept long 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 influence sleep.

Sleep and depression are therefore closely related and can influence each other both negatively and positively. It can therefore be useful to integrate sleep improvement into the treatment of acute depression and also to work on healthy sleep habits in the long term in order 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 can be particularly important in the case of depressive symptoms:

Regulated sleep 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 to relax mentally and physically. This can increase your sense of well-being and improve your 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 exhaustion or if you often feel tired.

bed environment

Only use the bed for sleeping and not for resting, reading or eating. Overall, make sure you have a suitable bed environment and make it as comfortable as possible. If you feel comfortable and safe, you will also sleep better.

Please remember that depression is a serious illness that usually requires professional support. Improving sleep can complement the treatment process, but it cannot replace therapeutic or pharmacological treatment. You should consult your GP, 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 regards and see you soon!