Are you having trouble sleeping? Feeling down? Let's talk about depression and sleep.

Sometimes we just feel sad, lonely, and don't feel like doing anything, right? It's actually very normal. Everyone has those days in their lives. But if this sadness, this emptiness, gets stuck in your mind for days, weeks, and gets to the point where it disrupts your sleep, eating, and daily activities, we need to be a little concerned about it. Because it could be more than just simple sadness, it could be a medical condition that requires treatment. That's what we're talking about today.

What is depression? What are the symptoms?

Simply put, depression is a condition that affects our mood. It's not just a feeling of sadness. It affects the way we think, the way we behave, and even our bodies. Take a look to see if you have any of these symptoms.

According to doctors, if you have at least five of these symptoms for more than two weeks, it is called 'Major Depressive Disorder'. However, if you have fewer than five symptoms, but it is making it difficult for you to function in your daily life, it is important to seek treatment.

What is the relationship between sleep and depression?

There is a very strong connection between these two, like two sides of the same coin.

Insomnia, or what we call insomnia, can be a major symptom of depression. Most people with depression have this problem. Also, sometimes (about 15%) excessive sleepiness is also a symptom of depression.

Remember, sleep deprivation alone does not cause depression. However, if you are sleep deprived for a long time, whether due to another illness or personal issues, it can make your depression worse. Therefore, persistent sleep deprivation can be a key factor in depression.

What are the causes of depression?

You may be wondering, "Why did this happen to me?" There really isn't one single cause of depression. There can be many factors that contribute to it.

• Family history: If someone in your family has had these mental health conditions before, you may also be at risk.
• Brain chemical changes: This condition can be caused by changes in the functioning of certain chemicals (neurotransmitters) in the brain that control our mood.
• Other illnesses: Depression can also be caused by long-term physical illnesses or other mental illnesses.
• Stress: Excessive pressure from work, family, and education is also a major cause.
• Alcohol and drug use: These only provide temporary relief. In the long run, they can cause or worsen depression.
• Certain medications: Depression can also occur as a side effect of certain medications.
• Lack of social support: Lack of support from family and friends also has an impact.

How is it treated?

The good news is that depression is a completely treatable illness. There are a variety of treatments available. Depending on the severity of your condition, your doctor will determine the best treatment for you.

There are two main treatment methods:

1. Psychotherapy: This is also called 'talk therapy'. Here, you can talk about your problems with a psychiatrist, psychologist, or qualified counselor, and learn how to change your thinking patterns and cope with your problems.

• Cognitive-Behavioral Therapy (CBT): This involves identifying negative, or bad, thought patterns that come to your mind and helping you change them.
• Interpersonal Therapy: This therapy helps you understand how problems in your relationships with family and friends affect your grief and how you can improve those relationships.

2. Medications: There are now many advanced and safe medications available to treat depression. These medications work by balancing the aforementioned chemicals in the brain.

• ``SSRIs'' (Selective Serotonin Reuptake Inhibitors)
• SNRIs (Serotonin/norepinephrine reuptake inhibitors)
• Tricyclic antidepressants
• Other modern medicines

Do I need separate medication for insomnia?

Sometimes, your doctor may prescribe a short-term hypnotic medication along with your antidepressant medication. However, these sleeping pills should only be used for a short period of time. Some medications can be addictive. Never take these medications without your doctor's advice, or with alcohol.

Things you can do yourself to improve your sleep

In addition to medication, you can improve the quality of your sleep by making some small changes to your lifestyle.

• Practice calming techniques: Practice calming techniques like mindfulness meditation and deep breathing exercises before bed.
• Don't think about tomorrow's work: Write a list of tasks you have to do tomorrow on a piece of paper and put it aside. Tell yourself, "I'll think about this tomorrow."
• Exercise: It's good to exercise daily, but avoid strenuous exercise a few hours before bedtime.
• Avoid these at night: Avoid using things like coffee, tea (caffeine), alcohol, and nicotine (nicotine) after dark.
• 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.
• Keep your bed for sleeping only: Don't sit in bed and watch TV, use your phone, or go to work. Then your brain will recognize that "the bed is a place to sleep."

Depression, Insomnia, mental health, sleep problems, Sri Lanka