Amen University
Sleep disruptions are a common struggle for many of us. Unfortunately, this is especially true for those battling depression. Research shows that up to 75% of people with depression experience insomnia. Meanwhile about 20% of depressed people suffer from obstructive sleep apnea, a condition that further exacerbates mood disorders.
The intricate relationship between poor sleep and depression is profound. According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition), sleep disturbances are a core diagnostic criterion for major depressive disorder as chronic sleep deprivation essentially doubles your risk of developing depression.
Understanding how sleep affects mood is essential for breaking the vicious cycle that poor sleep and depression create, allowing individuals to reclaim their mental well-being.
The Bidirectional Relationship Between Sleep and Depression
Sleep and depression share a complex, bidirectional relationship. Essentially, that means that the changes or actions of one can directly impact the other and vice versa.
Just as research indicates those with depression can often experience insomnia symptoms, it is also shows roughly 15% of depressed people report hypersomnia, or excessive sleepiness. Any form of sleep disturbance not only exacerbates depressive symptoms but can also serve as a precursor to depression.
Chronic sleep issues may increase the risk of developing mood disorders, which creates a cyclical pattern where poor sleep and depression perpetuate each other.
How Sleep Impacts Mental Health
Adequate sleep is vital for emotional regulation and cognitive function. During restorative sleep stages like rapid eye movement, or REM, the brain processes emotions and consolidates memories for improved mental resilience.
Sleep deprivation disrupts these processes, leading to increased irritability, reduced stress tolerance, and impaired decision-making. Over time, these effects can contribute to the development or worsening of mental health issues, including depression, anxiety, and so much more.
The Effects of Sleep Deprivation on Mood
Sleep deprivation has a profound impact on mood. Studies show that people who are sleep-deprived report higher levels of anxiety, depression, and general distress.
There’s also evidence that micronutrient deficiencies in certain nutrients are linked to sleep problems. That’s why it is essential to maintain a balanced nutrient-dense diet and adopting healthy sleep hygiene tips, which includes limiting caffeine in the afternoon and avoiding large meals late at night.
Key nutrients associated with better sleep include:
● Calcium (Citrate and carbonate are the most bioavailable)
● Vitamin A
● Vitamin C
● Vitamin D
● Vitamin E
● Vitamin K2
It’s critical to discuss your health numbers with your doctor and get blood work done to ensure that you are filling in those nutrition gaps safely. This can help you with your lack of sleep even more as it affects your brain's ability to regulate emotions, leading to heightened emotional reactivity and a negative outlook.
This emotional volatility can strain relationships and reduce overall quality of life, further feeding into depressive symptoms.
Sleep Disorders and Mental Health Issues
Various sleep disorders are closely linked to a range of mental health conditions. Insomnia, characterized by difficulty falling or staying asleep, is not only associated with depression and anxiety but also with bipolar disorder, PTSD, and ADHD, all of which can be worsened by chronic sleep deprivation.
Obstructive sleep apnea, a condition where breathing repeatedly stops during sleep, has also been linked to higher rates of depression, cognitive decline, and an increased risk of developing psychotic disorders. Addressing these sleep disorders through effective treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I) is crucial, as it can lead to substantial improvements in mood, emotional regulation, and overall mental health.
Breaking the Cycle: How to Improve Sleep to Fight Depression
Improving sleep quality is a pivotal step in alleviating symptoms of depression, anxiety, and so many other mental health issues. In our Overcoming Insomnia course, board-certified psychiatrist and sleep medicine physician Dr. Shane Creado emphasizes the high importance of addressing sleep issues to enhance mental health.
Dr. Creado has developed comprehensive strategies to help people combat insomnia and its cause and effect on depression.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is considered the gold standard and the most effective non-pharmacological treatment for treating chronic insomnia. This therapeutic approach focuses on identifying and changing negative thoughts and behaviors that contribute to sleep problems.
Once you and your physician address the underlying issues, you can start to implement healthier sleep patterns specific to your lifestyle to reduce insomnia by combatting depression.
Sleep Hygiene Practices
Establishing good sleep hygiene practices is essential for improving your sleep quality. This includes maintaining a consistent sleep schedule, creating a restful sleep environment, and avoiding stimulants like caffeine before bedtime. It’s all about creating an atmosphere that calms your parasympathetic nervous system to prevent the onset of depression symptoms.
Additionally, regular physical activity and exposure to natural light during the day helps regulate your sleep-wake cycle, or circadian rhythm, to promote better sleep and substantially improve your mood.
Mindfulness and Relaxation Techniques
If you’re online, you’ve most likely seen many self-care and wellness routines. It can feel overwhelming with the idea that you have to do so much to feel better, but the goal of mindfulness should always be to start by being present.
That’s why using mindfulness practices, such as meditation and deep breathing exercises, can help you refocus on what you can control and improve versus what you can’t handle now or in the future.
These techniques promote relaxation and can interrupt the cycle of racing thoughts that often accompany both insomnia and depression. Realistically, it’s not a cure-all—instead, it’s a tool to help you better cope with depression and regain your sleep.
Nutritional Considerations
What you eat determines how you feel, which inevitably influences how well you sleep—if at all. Your diet plays a big role in sleep quality, cognitive function, and mental health.
A tried-and-true balanced diet rich in nutrients that works for your lifestyle and health needs is the key to a lasting nutritional approach to a better brain. Some people may benefit from nutritional supplements, but it's essential to consult with your healthcare provider before starting any new supplement regimen.
You want to make sure you’re filling in the gaps with whole foods as much as possible and using supplements as an additional booster, not a crutch.
If you’re looking for more structured guidance, sign up for Overcoming Insomnia course, which offers a comprehensive approach to improving sleep and mental health. Developed by Dr. Shane Creado, this course teaches you about the science of sleep and provides evidence-based strategies to equip you with the tools to achieve restful, restorative sleep again.
