Sleep disorders and depression are closely interlinked. While multiple studies have established a causal relationship between the two conditions, some findings suggest they may be comorbidities of other underlying medical conditions. 

This post will delve into the interplay between sleep disorders and depression. 

Read on as we explore the role of getting a good night’s sleep in treating depressive symptoms.

Unpacking The Body’s Sleep-regulating Mechanisms

To establish the role of sleep in treating depression in Colorado, it’s important to step back and understand how the body regulates this critical biological function. 

Now, the pineal gland – a tiny organ in the cerebrum located just behind the thalamus – plays a critical role in sleep regulation. The gland is, itself, regulated by a region in the hypothalamus known as the Suprachiasmatic Nucleus (SCN). 

To control sleep and wakefulness, the pineal gland constantly receives light and dark signals from your retina. These signals travel via the optic nerve and help synchronize your circadian rhythms. 

Your pineal glands particularly rely on light exposure to secrete melatonin. 

Melatonin production peaks during darkness, causing drowsiness and signaling your internal biological clock that it’s time to sleep. The converse is true during the day. 

Which Organs Regulate Stress and Anxiety?

Stress and anxiety – major precursors of depression – are regulated by both the nervous and the endocrine systems. 

A division of the nervous system known as the autonomic nervous system (ANS) is mostly responsible for mediating the body’s stress responses. It’s the ANS that triggers the famous “fight-or-flight” response when facing potentially life-threatening situations. 

Besides the ANS, the hypothalamic-pituitary-adrenal (HPA) axis is also responsible for stress management.

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Research on the Interplay Between Sleep and Depression

Sleep disorders and depression present numerous overlapping symptoms, including drowsiness, irritability, and diminished mental concentration. Both conditions may also trigger annoying mood swings and self-deprecatory thoughts. 

Without urgent intervention, sleeplessness can degenerate into depression, and vice versa. It’s worse if both conditions occur simultaneously. 

Multiple studies examining the relationship between insomnia and depression found that most insomniacs exhibit depressive symptoms. While several factors account for this bidirectional relationship, diminished emotional resilience is largely to blame. 

Sleep deprivation can impair your brain’s ability to effectively process emotions, causing disproportionate reactions to depressive symptoms. 

The best way to manage insomnia-induced depression is to practice healthy sleep habits. 

For starters, follow a consistent sleep schedule. That implies sleeping at the same time each night, unless you’re a shift worker. 

It’s also best to avoid stimulants at bedtime. Cut back on late-evening coffee and limit screen time. 

Besides, avoid meaningless banter late into the night. 

Other healthy sleep habits include avoiding late afternoon naps, eating a light dinner, and feng-shuiing your bedroom accordingly. 

Below are other sleep disorders and how each impacts depression.

1. OSA

Obstructive sleep apnea (OSA) is a disorder that causes breathing to stop and start during sleep repeatedly. The condition can cause fragmented sleep, triggering or exacerbating depression. 

A 2018 study found that 35% of subjects with obstructive sleep apnea also displayed depressive symptoms. 

Like insomnia, OSA is treatable using various lifestyle changes. You could also consider Continuous Positive Airway Pressure (CPAP) therapy and (in severe cases) surgery.

2. RBD

REM sleep behavior disorder (RBD) is a condition in which a person unconsciously dramatizes their dreams. 

RBD is a sleep-disrupting disorder, which explains its association with depression. In a previous study, researchers established that up to 44.7% of RBD patients suffered from depression. 

Several RBD medications exist. That includes melatonin supplements and conventional sedatives like clonazepam. Besides, consider installing protective bed rails. 

Note that treating RBD may not only alleviate depression. It can also avert accidents associated with the condition, which could be life-threatening depending on the dreams you dramatize.

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3. RLS

Restless leg syndrome (RLS) is a neurological disorder marked by inadvertent and uncontrollable leg movements during sleep. The condition can present additional symptoms, leading to frequent awakenings and difficulty resuming sleep. 

Research has shown that the sleep disturbances caused by RLS may trigger depressive symptoms, such as fatigue and nervousness. 

Like most sleep disorders, restless leg syndrome has no magic pill. Treatments focus on lifestyle changes, home remedies, and sleep supplements.

4. Sleep Medications

Conventional sleep pills like Remeron and Trazodone are the first choice when dealing with sleep disorders. But while these drugs are somewhat effective, they may trigger symptoms consistent with anxiety and depression. 

Common short-term side effects of sleep pills include grogginess, irritability, and headaches. Long-term usage could lead to dangerous dependence and withdrawal symptoms. 

Many depression treatment programs include administering sleep pills. But to avert unpleasant reactions, it’s best to use these drugs sparingly. 

In fact, conventional sleep medications should be a last resort after trying dietary supplements and lifestyle changes. 

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Averting Depression Through Restful Sleep

There’s an abundance of research pointing to sleep deprivation as a leading cause of depression. Therefore, getting restful sleep every day is critical in managing depressive symptoms. 

Experts recommend sleeping for 7 – 9 hours every 24 hours. This should be one continuous block of hours, rather than multiple sleeping sessions fragmented throughout the day. 

Adequate sleep doesn’t just treat depression. It can also keep the condition (and many other chronic illnesses) at bay.

If you’re already severely depressed, it’s best to check into a rehabilitation program. Professionals at the rehab facility will review your condition and recommend a tailored treatment plan, which may include following a prescribed sleep schedule.