Understanding the Bi-Directional Relationship Between Insomnia and Depression
Jul 31, 2024
The telltale signs of depression are long bouts of sadness, persistent feelings of guilt or hopelessness, and loss of interest in usual activities. You may also feel irritable and deal with constant fatigue or difficulty concentrating.
However, for many living with depression, sleep disturbances also accompany their mental health disorder. This can include not only difficulty falling asleep or staying asleep (insomnia), but also fatigue and sleepiness during the day.
Depression and insomnia have a complicated relationship, and they both have a direct impact on the other, making their relationship bi-directional.
Because sleep and mental health are often so closely linked, with depression being no exception, our team of psychiatrists and therapists at Greenwich Avenue Psychiatry in Greenwich, Connecticut, wants to take a look at how depression and insomnia are related and what to do about it in this month’s blog.
Problems with sleep are typically present in those living with depression, and experts often ask about your sleep during the depression diagnosis process because it’s so common. Depression can cause several sleep-related issues, such as insomnia, hypersomnia, narcolepsy, obstructive sleep apnea, or restless leg syndrome.
When you deal with depression, daily stressors such as relationship conflicts or financial troubles can be difficult to cope with and cause you to have trouble falling asleep or staying asleep, with symptoms of insomnia.
On the flip side, not getting enough sleep due to insomnia can worsen your depression or cause it in the first place. Studies have shown that having trouble falling asleep, staying asleep, or waking up too early can trigger changes in cognition, alter your mental and emotional state, and induce a stress response. All of these things make you vulnerable to developing depression.
Because the link between depression and insomnia is a two-way street, it can be difficult to tell if insomnia causes depression or vice versa.
In some cases, treating your depression through medication can help improve your sleep. However, this may not help everyone. Some may even find that antidepressants worsen insomnia. This begs the question: What’s the best solution to address both your mental health and sleep patterns?
Some forms of antidepressants can be sedating, such as trazodone. So, taking medication like this at night can help with both your depression and insomnia.
To avoid medications altogether, you can try some alternative treatments for depression such as cognitive behavioral therapy, or relaxation techniques such as deep breathing, exercise, or mind-body practices such as yoga. Treating your depression may reduce your insomnia.
Focusing on better sleep habits may also address your insomnia and help your mental health as a result. Establishing a solid sleep routine and sticking to it is one of the best things you can do for good sleep. However, there are some other tools that can produce high-quality sleep:
If you find your thoughts are racing as you’re trying to sleep, get out of bed and do something relaxing such as reading a book or meditating, and go back to bed once you feel sleepy.
It can feel overwhelming to be stuck in a cycle of insomnia and depression that seems to never end. We can help.
At Greenwich Avenue Psychiatry, we walk you through all your options and help you figure out what might work best for you. Schedule an appointment with our team by calling our office or booking online today.