How Does Depression Affect Sleep?

Note: If you are in danger of hurting yourself, call or text 988. This is the Suicide and Crisis Lifeline, and it is available 24 hours a day. You can also call 911 for immediate help during an emergency. 

Depression affects millions of people across the U.S., and mood issues often go hand in hand with poor sleep. Roughly 21 million American adults experience at least one major depressive episode each year. Research indicates that up to 75% of individuals affected by depression struggle with insomnia or related sleep disturbances. 

Understanding the connection between emotional health and sleep can help you take the first step toward improving both aspects of your life.

How Are Depression and Sleep Related?

Depression and sleep are connected in important ways. Depression symptoms can affect your sleep, and sleep disorder symptoms like sleep apnea or insomnia can lead to or worsen depression. 

Learn more about various forms of depression, such as major depressive disorder and persistent depressive disorder.

What Is the Link Between Depression and Insomnia?

It’s well known that insomnia is a common symptom of depression. However, research increasingly shows that the connection between depression and insomnia is a two-way street. 

Studies have found that insomnia and hypersomnia are connected to a higher rate of suicidal thoughts and behaviors, and that insomnia increases your risk of developing depression by 10 times. Additionally, research has shown that irregular sleep patterns, including sleeping under six hours or over eight hours regularly, disrupt neurochemical pathways in the brain that support emotional balance.

How Does Sleep Apnea Impact Depression?

It is common for people to have both sleep apnea and depression. This can result in a harmful cycle of daytime exhaustion and low mood. Up to 40% of people diagnosed with obstructive sleep apnea report depression symptoms. 

Signs of sleep apnea include:

• Others report that you snore loudly.
• Your breathing stops while you’re sleeping, causing you to wake up. 
• You have trouble focusing or paying attention during the day.
• You experience morning headaches. 
• You have a sore or dry throat when you wake up in the morning. 
• You are irritable during the day. 
• You experience excessive tiredness during the day.

Tips for a Better Sleep

If you’re dealing with depression and are experiencing sleep problems, here are some things you can do to help get a better night’s sleep:

Eat a healthy diet.

Try to include regular servings of vegetables, fruits, whole grains, low-fat dairy and lean meats to better maintain your overall health.

Exercise regularly.

Get at least 30 minutes of exercise every day and try to make a routine out of going on walks, running or going to the gym.

Follow a bedtime and wake-up routine, even on weekends. 

Having a consistent sleep schedule can help reduce the symptoms of depression and sleep disorders.

Limit your time online, including social media.

Too much news and other information from social media can make you feel overwhelmed. Keep your use to a minimum, especially right before going to bed.

Meditate.

Close your eyes, clear your mind and breathe slowly in and out when you’re feeling stressed or depressed.

Stay in touch with your friends and family.

Having strong personal connections can help reduce the effects of depression, which can help you sleep better.

When To See a Doctor About Depression or Sleep Issues

If you’re suffering from depression or sleep problems, it’s important to seek professional help if you’re experiencing one or more of the following symptoms:

• You experience constant sadness for entire days lasting more than two weeks.
• You have suicidal thoughts or doing things to hurt yourself.
• You develop abdominal pain, aches or digestive problems that don’t respond to treatments.
• You experience a consistent inability to focus, concentrate or remember things clearly.
• You find yourself waking up suddenly gasping for air or having trouble catching your breath.
• You have persistent headaches.
• You regularly feel anxious or irritated.
• You frequently experience daytime sleepiness. 
• You have lost interest in sex.
• You notice abnormal swelling in your legs. 

Get Help With Depression and Sleep Challenges From Baptist Health

Getting a good night’s sleep is an important step toward dealing with your depression. Learn more about sleep disorders such as insomnia and sleep apnea from Baptist Health. 

If you think you have depression, sleep issues or both, your primary care physician can provide a diagnosis and recommend treatment.  You can find care near you in our provider directory.