Do you also have sleep problems? Could it be a symptom of depression?

Do you sometimes have trouble falling asleep at night? Do you toss and turn for hours after going to bed? Or, for some people, it's the other way around. No matter how much sleep you get, you feel sleepy all day long. Did you know that sleep problems like this can actually be a symptom of depression? Today, let's talk about the relationship between sleep and depression.

What exactly is the relationship between sleep and depression?

Simply put, changes in sleep patterns are a key symptom of depression. This can come in two forms:

1. Insomnia: Things like not being able to fall asleep at night, waking up halfway through sleep, and not being able to fall back asleep.

2. Hypersomnia: Sleeping more than normal and feeling sleepy throughout the day.

But you also need to understand this. Just because you have trouble sleeping doesn't mean it's depression. However, it can be a very important symptom of depression.

So what is this depression?

Depression is not just a feeling of sadness. It is an emotional illness that requires treatment. It is normal for us to feel sad. But in depression, this sadness, anxiety, and lack of joy about anything lasts for weeks or months. Along with this, symptoms that affect the body also appear.

• Loss of energy, constant tiredness
• Sleep changes (like we just talked about)
• Changes in appetite (anorexia or overeating)
• Difficulty performing daily tasks

If these symptoms persist, a doctor may diagnose it as clinical depression . Sometimes, insomnia caused by another illness or personal problems can make existing depression worse.

What are the treatments for insomnia caused by depression?

The best news here is that when depression is successfully treated, sleep problems will almost certainly improve on their own.

Treatment for depression depends on the severity of the illness. For many people, the most effective treatment is a combination of psychotherapy and medication .

• Medications: These help relieve symptoms quickly.
• Psychotherapy: This is like 'talk therapy'. It can help you learn strategies to prevent future depression. It can also help you manage thoughts that interfere with sleep and develop skills to sleep better.

Types of drugs used for this

Typically, when a doctor treats depression and insomnia, they may prescribe a short-term medication to help you sleep, along with an antidepressant.

In addition, some people use the hormone melatonin, which can be purchased over the counter at pharmacies without a prescription, for sleep problems. Also, a drug called Ramelteon (Rozerem) works similarly to melatonin.

A newer class of drugs are called Orexin receptor antagonists . For example, Suvorexant (Belsomra) . These work by blocking a neurotransmitter called Orexin , which signals our bodies to "stay awake."

What else can you do to improve your sleep?

In addition to medication, there are several things you can do yourself to improve the quality of your sleep. We call these 'Sleep Hygiene'.

• Practice ways to calm your mind: Things like deep breathing and meditation can help reduce unwanted thoughts.
• Write a to-do list for tomorrow: When you write down what's on your mind on paper, you feel free. Tell yourself, "I'll think about these things tomorrow."
• Avoid long naps during the day: If you do nap during the day, keep it short (20-30 minutes). Avoid napping in the afternoon.
• Exercise regularly: However, stop exercising a few hours before bedtime .
• Don't look at screens before bed: The blue light from TV, computer, and phone screens interferes with the production of melatonin, a chemical in our brain that signals sleep.
• Do not use caffeine, alcohol, or nicotine (cigarettes) in the evening and at night.
• Don't toss and turn in bed: If you can't sleep, get out of bed, go to another room, and do something relaxing (like reading a book). When you feel sleepy, go back to bed.
• Use your bed only for sleep and sex: Don't lie in bed watching TV, working, or eating. This will send a signal to your brain that 'bed' is a place to sleep.

If you are feeling stressed or anxious about your sleep problems, please don't be afraid to talk about it. Talking to your doctor is the best step you can take.