Do you find yourself tossing and turning in bed most nights? Or do you wake up in the morning and can't get back to sleep? These kinds of sleep problems are very annoying. But they may not just be a result of fatigue. They may be the first sign of something more serious than you think, a mental illness called depression . Today, let's talk about the relationship between sleep and depression.
What is Major Depressive Disorder?
Simply put, depression is not just feeling sad. We all feel sad and anxious at times in our lives. That's normal. But Major Depressive Disorder is a different condition that requires treatment.
What happens is that you feel very sad, empty, and hopeless for a long time, that is, for more than two weeks. You completely lose interest in doing things that you used to enjoy (for example, talking to friends, watching a movie, listening to a song). This condition begins to greatly affect your daily activities, work, and family life. This is not only a problem that arises in the mind, but can also affect the body.
How are sleep problems and depression related?
There's a very strange relationship between these two. It's like a knife that cuts both ways. That is,
1. Depression can cause sleep problems.
2. Sleep problems can cause or worsen depression.
In most cases, 90% of people with depression have some kind of sleep problem. In fact, some doctors don't even recognize that someone has depression unless they talk about sleep problems. The two are so closely linked.
Think of it like going down a flight of stairs. Depression makes you feel stressed and worried, and you can't sleep at night. When you don't sleep, the next day you feel even more tired, anxious, and bored. This makes your sadness worse, and your depression gets worse. And that worse depression makes you lose sleep. This is a very difficult and painful cycle to break. Studies have found that people who have trouble sleeping are five times more likely to develop depression than others.
There are two types of sleep problems that are mainly associated with depression.
1. Insomnia
This is the most common. Insomnia is when you have trouble falling asleep, or wake up in the middle of the night and can't get back to sleep, or wake up early in the morning and can't get back to sleep. This results in not getting enough sleep during the day.
- Short-term insomnia: This can last for a few days or weeks. It is often caused by stress, such as an exam or a problem at work.
- Chronic Insomnia: This condition is characterized by sleep problems that occur three or more days a week for more than three months. It is often associated with depression.
2. Sleeping too much (Hypersomnia)
This is the other side. Some people start sleeping too much when they are depressed. Even if they sleep 10-12 hours a night, they still feel sleepy during the day. They feel like they have no energy, and they don't even want to get out of bed. This is also a strong symptom of depression, especially among young people. This condition is common.
What are other symptoms of depression?
In addition to sleep problems, see if you have any of these symptoms. If one or more of these symptoms persist for more than two weeks , it is important to seek medical advice.
| Symptom | Simply put... |
|---|---|
| Restlessness | Things like the inability to stay in one place, constantly walking back and forth, and clenching your fists. |
| Slowness of speech and movements | Even others can see that your speech and walking have slowed down. |
| Difficulty concentrating | Difficulty working, making decisions, or remembering things. |
| Loss of energy and fatigue | Feeling constantly tired and lifeless for no reason. |
| Changes in appetite | Complete loss of appetite, or eating too much. |
| Body weight change | Losing or gaining weight without any effort (without dieting). |
| Feelings of guilt and low self-esteem | Unnecessarily blaming oneself, such as "I am useless" or "I am responsible for everything." |
| Thoughts about ending your life | Feeling bored with life, having frequent thoughts about death or suicide. |
Very important: If you or someone you know is having thoughts of suicide, please seek help immediately. You can access a free and confidential counselling service through CCCline 1333.
So what do you do about this?
Reading this may scare you, but the most important thing to remember is that depression is a treatable and curable illness .
1. See a doctor immediately: This is the best and most important thing you can do. See your family doctor (Family Doctor / GP) and talk openly about your symptoms. There is no reason to be ashamed or afraid. This is a common illness that can happen to anyone. The doctor will refer you for the necessary treatment (medicine, counseling).
2. Develop good sleep hygiene habits: In addition to your doctor's advice, you can also talk to him about these things and try them out.
- Get into the habit of going to bed and waking up at the same time every day (even on weekends).
- Stop using your phone, tablet, or TV about an hour before bed. The blue light they emit disrupts sleep.
- Make your bedroom dark, quiet, and cool.
- Do something before going to bed, like taking a warm bath, reading a book, or listening to calming music.
- Engage in light exercise during the day, but avoid exercising too close to bedtime.
Remember, depression is not a weakness. It is a condition that can be completely cured with treatment. Never be afraid to ask for help. You are not alone.
Take-Home Message
- Sleep problems are a very common and early symptom of depression. Don't ignore them.
- Sometimes, persistent insomnia can cause depression or worsen the condition.
- If you have one or more of the symptoms mentioned in this article for more than two weeks, please don't be shy and see a doctor to talk about it.
- Depression is a treatable illness. With the right treatment and support, you can live a healthy, happy life again. Asking for help is a sign of strength.
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