Table of ContentsView AllTable of ContentsThe ConnectionHealth RisksGetting HelpBetter Sleep Tips

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The Connection

Health Risks

Getting Help

Better Sleep Tips

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Dealing with sleep disturbances while alsoliving with depressioncan seem like a vicious circle. The more depressed you feel, the harder it is to sleep. And the more exhausted you feel due to a lack of sleep, the harder it is to fight depression.

It can feel like a neverending cycle, but it doesn’t have to be. Here’s what you should know about the relationship between sleep disturbances and depression, along with several actions you can take to improve both.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

What It Means to Have Clinical Depression

Up to 90% of people with depression experience sleep disturbances.While some have trouble falling asleep, others have difficulty staying asleep. And some find themselves sleeping too much. Why?

One reason is both depression and insomnia involve chemicals in the brain.So,changes in neurotransmittersand hormonal imbalances can affect both sleep and mood. It has also been found that these two conditions share many of the same genes and biological pathways, which is why they tend to co-occur.

Several researchers have sought to understand which comes first: depression or insomnia. While sleep issues were thought to precede depression, studies that have found the opposite suggest that the relationship is more bidirectional.In other words, sleep issues can contribute to the development of depression, and having depression can lead to sleep issues.

Each issue can also exacerbate the other. Someone with severe depression is often likely to have more trouble with sleep and a person with trouble sleeping may notice worseningdepression symptoms—potentially even increasing their risk of depression relapse.

The Best Online Therapy Services for Depression We Tried and Tested

Health Risks Associated With Depression and Sleep Disturbances

Sleep disturbances can take a toll on physical health if left untreated. Lack of sleep increases the risk of heart disease, heart attacks, high blood pressure, stroke, and diabetes.Some studies have even associated a persistent lack of sleep with a higher risk of early death.

Depression is connected with physical health issues as well. It’s common for people with heart issues, strokes, and cancer to also have depression, contributing to a poorer quality of life.People with depression can also experience a weakened immune system, aches and pains, and fatigue.

Getting Help for Depression and Sleep Issues

If you’re having trouble sleeping and also dealing with depression, there are a few things you can do to find relief.

Talk to Your Healthcare Provider

Difficulty sleeping may stem from an underlying medical condition, such asobstructive sleep apnea. Restless leg syndrome and bruxism (teeth grinding) can also interfere with sleep. These medical issues may cause sleep problems that worsen or contribute to depression.

It’s important to talk to your healthcare provider about anysleep problemsor depressive symptoms you’re experiencing. They can assess whether you have underlying health issues contributing to your conditions.

Depression-Like Symptoms That Aren’t Depression

See a Mental Health Therapist

Talk therapy can be helpful in managing symptoms of depression, including sleep disturbances.Cognitive-behavioral therapy(CBT) specifically is effective in treating insomnia and depression.

For sleep issues, a mental health therapist may assist you in changing your habits. For instance, they may suggest that you get out of bed when you can’t sleep or that you get up at a certain time each morning to help yousleep better at night.

Medications Can Also HelpMedication can also be used to treat insomnia as well as depression. A physician or psychiatrist can help determine what type of medication will work best for you—as well as which symptoms should be treated first.

Medications Can Also Help

Medication can also be used to treat insomnia as well as depression. A physician or psychiatrist can help determine what type of medication will work best for you—as well as which symptoms should be treated first.

We Tried 100+ Therapy Services and Apps—And These Are the 8 Best for Online CBT

Tips for Better Sleep

Good sleep hygienecan also help you sleep longer and more soundly. A few changes to your daily habits and bedtime routine can make a big difference.

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Avoid Alcohol

A glass of wine or a finger of brandy is often used as a tool for relaxation, as well as a way of coping with anxiety or depression. However, alcohol consumption disrupts your sleeping pattern.So, you are more likely to wake up during the night.

While a glass of vino might help when you’re falling asleep, it’s not going to do much for staying asleep throughout the entire night or feeling rested the next day. Skip it and you may find that youget more restful sleep.

Meditate and Relax

Depression can cause you to ruminate or think about the same things over and over,keeping you up at night. Meditation strategies and other relaxation exercises can help calm your mind and get you ready to fall asleep.

The Negative Effects of Rumination

Journal About Your Worries

If your worries or repetitive negative thoughts aren’t going away with relaxation strategies, find a notebook and write down the troubling thoughts. This includes the thoughts that keep you awake as your brain goes over them again and again.

You might even designate a bit of time before bedtime as your designated “worry time.” Give yourself a certain amount of time to journal about the things that bother you, then stop thinking about them. This can helpclear your mind.

Get Out of Bed

If you’re not tired, don’t just lie there tossing and turning. Get out of bed, go into another room, and engage in some light activity, such as reading. When you feel drowsy, go back to bed for what will hopefully be a more successful attempt at sleeping.

Avoid using anything with a screen, such as your phone or laptop, during this time. The blue light that these devices emit interferes with normal circadian rhythms, leading to poorer sleep quantity and quality.

Spend Time Outside During the Day

Spending time in natural light during the day can help regulate your circadian rhythm.Regular exercisecan also help with sleep issues, as well as depression, provided it’s not done immediately before bed.

Summary

Depression and sleep difficulties can be a challenge. Seeking professional help is key to feeling better. You might find you sleep better when you are feeling less depressed, or that sleeping better eases your depression. Both conditions are treatable and they can get better with professional support.

Get Help NowWe’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Get Help Now

We’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

I Can’t Wake Up: What It Means for Mental Health

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Cunningham JEA, Shapiro CM.Cognitive behavioural therapy for insomnia (CBT-I) to treat depression: A systematic review.J Psychosom Res. 2018;106:1-12. doi:10.1016/j.jpsychores.2017.12.012Boakye PA, Olechowski C, Rashiq S, et al.A critical review of neurobiological factors involved in the interactions between chronic pain, depression, and sleep disruption.Clin J Pain. 2016;32(4):327-336(10). doi:10.1097/AJP.0000000000000260Lin YS, Wang CC, Chen CY.GWAS meta-analysis reveals shared genes and biological pathways between major depressive disorder and insomnia.Genes. 2021;12(10):1506. doi:10.3390/genes12101506Fang H, Tu S, Sheng J, Shao A.Depression in sleep disturbance: A review of the bidirectional relationship, mechanisms and treatment.J Cell Molecul Med. 2019;23(4):2324-2332. doi:10.1111/jcmm.14170Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003Parthasarathy S, Vasquez MM, Halonen M, et al.Persistent insomnia is associated with mortality risk.Am J Med. 2015;128(3):268-275.e2. doi:10.1016/j.amjmed.2014.10.015Kang HJ, Kim SY, Bae KY, et al.Comorbidity of depression with physical disorders: Research and clinical implications.Chonnam Med J. 2015;51(1):8-18. doi:10.4068/cmj.2015.51.1.8Park SY, Oh MK, Lee BS, et al.The effects of alcohol on quality of sleep.Korean J Fam Med. 2015;36(6):294-299. doi:10.4082/kjfm.2015.36.6.294Guarana C, Barnes CM, Ong WJ.The effects of blue-light filtration on sleep and work outcomes.J App Psychol. 2021;106(5):784-796. doi:10.1037/apl0000806

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Cunningham JEA, Shapiro CM.Cognitive behavioural therapy for insomnia (CBT-I) to treat depression: A systematic review.J Psychosom Res. 2018;106:1-12. doi:10.1016/j.jpsychores.2017.12.012Boakye PA, Olechowski C, Rashiq S, et al.A critical review of neurobiological factors involved in the interactions between chronic pain, depression, and sleep disruption.Clin J Pain. 2016;32(4):327-336(10). doi:10.1097/AJP.0000000000000260Lin YS, Wang CC, Chen CY.GWAS meta-analysis reveals shared genes and biological pathways between major depressive disorder and insomnia.Genes. 2021;12(10):1506. doi:10.3390/genes12101506Fang H, Tu S, Sheng J, Shao A.Depression in sleep disturbance: A review of the bidirectional relationship, mechanisms and treatment.J Cell Molecul Med. 2019;23(4):2324-2332. doi:10.1111/jcmm.14170Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003Parthasarathy S, Vasquez MM, Halonen M, et al.Persistent insomnia is associated with mortality risk.Am J Med. 2015;128(3):268-275.e2. doi:10.1016/j.amjmed.2014.10.015Kang HJ, Kim SY, Bae KY, et al.Comorbidity of depression with physical disorders: Research and clinical implications.Chonnam Med J. 2015;51(1):8-18. doi:10.4068/cmj.2015.51.1.8Park SY, Oh MK, Lee BS, et al.The effects of alcohol on quality of sleep.Korean J Fam Med. 2015;36(6):294-299. doi:10.4082/kjfm.2015.36.6.294Guarana C, Barnes CM, Ong WJ.The effects of blue-light filtration on sleep and work outcomes.J App Psychol. 2021;106(5):784-796. doi:10.1037/apl0000806

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Cunningham JEA, Shapiro CM.Cognitive behavioural therapy for insomnia (CBT-I) to treat depression: A systematic review.J Psychosom Res. 2018;106:1-12. doi:10.1016/j.jpsychores.2017.12.012Boakye PA, Olechowski C, Rashiq S, et al.A critical review of neurobiological factors involved in the interactions between chronic pain, depression, and sleep disruption.Clin J Pain. 2016;32(4):327-336(10). doi:10.1097/AJP.0000000000000260Lin YS, Wang CC, Chen CY.GWAS meta-analysis reveals shared genes and biological pathways between major depressive disorder and insomnia.Genes. 2021;12(10):1506. doi:10.3390/genes12101506Fang H, Tu S, Sheng J, Shao A.Depression in sleep disturbance: A review of the bidirectional relationship, mechanisms and treatment.J Cell Molecul Med. 2019;23(4):2324-2332. doi:10.1111/jcmm.14170Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003Parthasarathy S, Vasquez MM, Halonen M, et al.Persistent insomnia is associated with mortality risk.Am J Med. 2015;128(3):268-275.e2. doi:10.1016/j.amjmed.2014.10.015Kang HJ, Kim SY, Bae KY, et al.Comorbidity of depression with physical disorders: Research and clinical implications.Chonnam Med J. 2015;51(1):8-18. doi:10.4068/cmj.2015.51.1.8Park SY, Oh MK, Lee BS, et al.The effects of alcohol on quality of sleep.Korean J Fam Med. 2015;36(6):294-299. doi:10.4082/kjfm.2015.36.6.294Guarana C, Barnes CM, Ong WJ.The effects of blue-light filtration on sleep and work outcomes.J App Psychol. 2021;106(5):784-796. doi:10.1037/apl0000806

Cunningham JEA, Shapiro CM.Cognitive behavioural therapy for insomnia (CBT-I) to treat depression: A systematic review.J Psychosom Res. 2018;106:1-12. doi:10.1016/j.jpsychores.2017.12.012

Boakye PA, Olechowski C, Rashiq S, et al.A critical review of neurobiological factors involved in the interactions between chronic pain, depression, and sleep disruption.Clin J Pain. 2016;32(4):327-336(10). doi:10.1097/AJP.0000000000000260

Lin YS, Wang CC, Chen CY.GWAS meta-analysis reveals shared genes and biological pathways between major depressive disorder and insomnia.Genes. 2021;12(10):1506. doi:10.3390/genes12101506

Fang H, Tu S, Sheng J, Shao A.Depression in sleep disturbance: A review of the bidirectional relationship, mechanisms and treatment.J Cell Molecul Med. 2019;23(4):2324-2332. doi:10.1111/jcmm.14170

Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003

Parthasarathy S, Vasquez MM, Halonen M, et al.Persistent insomnia is associated with mortality risk.Am J Med. 2015;128(3):268-275.e2. doi:10.1016/j.amjmed.2014.10.015

Kang HJ, Kim SY, Bae KY, et al.Comorbidity of depression with physical disorders: Research and clinical implications.Chonnam Med J. 2015;51(1):8-18. doi:10.4068/cmj.2015.51.1.8

Park SY, Oh MK, Lee BS, et al.The effects of alcohol on quality of sleep.Korean J Fam Med. 2015;36(6):294-299. doi:10.4082/kjfm.2015.36.6.294

Guarana C, Barnes CM, Ong WJ.The effects of blue-light filtration on sleep and work outcomes.J App Psychol. 2021;106(5):784-796. doi:10.1037/apl0000806

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