Struggling with Early Wake-Ups? The Insomnia-Depression Link

It is widely believed that sleep issues and mental health disorders are interlinked. For example, sleep challenges such as waking up too early or sleeping too much are linked to depression. This phenomenon needs to be addressed as there is an inexplicable mental anguish that comes with remaining wide awake when the rest of the world is asleep while you are battling a sleepless night.

But here is the great part: you do not have to remain stuck in this tiresome cycle. Deciphering how depression relates to insomnia can help you feel better. As you consider adopting positive coping mechanisms around sleep and depression, it is also critical to approach them with the intention of being constructive. The sooner you start working on this problem, the quicker you will stop feeling trapped in a depressing and sleepless cycle.

The Isolated and Ruthless Loop of Depression and Insomnia

In most cases, insomnia and depression are able to build upon one another, resulting in a cycle that is successful at keeping the person afflicted under deep distress. Here is where the process begins:  

Sleep and rest become more difficult to obtain. The initial stage of sleep is often the most challenging and many individuals afflicted with depression also have the proclivity to wake up much earlier than the average person would like. Unfortunately, once faced with this reality, falling back to sleep is not an option. Struggling to obtain sleep can leave a person emotionally drained and disconnected long before the day even has a chance to start. Even the slightest amount of sleep deprivation can prove challenging.

How These Therapies Can Help: CBT and Behavioral Activation

There are ways to break the cycle of depression and insomnia with therapy. Cognitive Behavioral Therapy for Insomnia (CBT-I) and Behavioral Activation are examples of two therapeutic interventions that help with depression and insomnia. They are like the trusted toolbox you reach for whenever you need to deal with those persistent negative thoughts that won’t let you sleep and the life-draining apathy that refuses to budge.

CBT-I stands for Cognitive Behavioral Therapy for Insomnia and focuses on the thoughts and actions that impair your sleep. The aim of CBT-I is to teach patients how to change their unhealthy sleep behaviors, manage their insomnia-related thinking, and practice good sleep hygiene. Here are some of the CBT-I techniques:

• Sleep Restriction: This method suggests that spending less time in bed may increase the likelihood of getting better sleep. Although it may seem as an odd tactic, the idea is to get your body to associate the bed with sleeping, not with staring at the ceiling for hours on end.

• Cognitive restructuring: You will modify negative thoughts about sleep such as, “I’ll never get any rest” or “I’ll be exhausted tomorrow.” These thoughts can cause an anxiety loop which enhances sleep problems. Cognitive restructuring also helps to improve depression.

Behavioral Activation emphasizes participation in activities that bring you happiness and meaning. Depression tends to zap motivation, making it difficult to engage in enjoyable activities, such as hobbies and socializing. With Behavioral Activation, you are encouraged to actively participate in life’s positive experiences, even if you are initially resistant, thus decreasing feelings of hopelessness and low mood which can also enhance sleep.

These measures, when combined, may assist you in regaining control over your mood as well as your sleep. And the great news is, you don’t have to face them all by yourself.

Everyone Experiences Depression Differently Particularly Males and Females

Depression is very personal and differs for everyone, even between men and women. Men might not recognize their depression as easily because it often shows up as irritability, anger, or frustration. They may isolate themselves socially, begin engaging in activities they used to enjoy less, or partake in harmful activities such as binge drinking or reckless behavior.

That being said, regardless of how depression shows up, there is bound to be some form of sleep issues that come alongside it, making everything much more complicated. For this reason, finding help to address both the change in mood and sleep is vital.

Simple (But Powerful) Mood Lifters

While therapy will be paramount for long-term treatment, there are some lifestyle changes that can have an immediate effect on your mood and sleeping patterns. These changes, while simple, can be effective if you are dealing with insomnia as a result of depression so here are a few ideas:

1. Get Outside and Soak Up the Sun

   Getting sunlight is nature’s answer to depression. It can help increase the levels of serotonin (the feel good chemical released in the brain) and improve a person’s circadian rhythm, which as a result improves sleeping patterns. Even getting out in the sun for 20-30 minutes - especially in the morning - can greatly improve your mood and overall sleep.

   
   

   Move Your Body (Even a Little Bit)

2. Exercising is beneficial for your mental health. It helps with the secretion of endorphines (natural mood enhancers) and sleep regulation. You don’t have to run a marathon. Walking briskly for ten minutes, stretching, or dancing in your room is great exercise too. Take baby steps, and you'll appreciate how even the tiniest movements boost your mood and energy.

   
   

   Reach Out for Connection

3. Although depression makes us want to avoid everyone else, isolation  can worsen the depression symptoms. Taking small steps like texting a friend, enaging with co-workers, or even spending time with a pet can help you cope with depression.

When to Get Professional Support

If your mood changes (as well as your sleep patterns) begin to impact your daily activities, you may need to get professional help. Therapeutic interventions, pharmacological treatments, or both in conjunction can significantly improve a person's depression and insomnia.

If you do not know where to begin, here are a few suggestions:

• Speak to your family physician about your complaints and ask to be referred.

• Search for mental health professionals in your area using Psychology Today, TherapyDen, The Society of Behavioral Sleep Medicine.

• Inquire whether your employer provides any mental health coverage through EAPs such as Lyra, Modern Health, or Spring Health.

Crisis Resources

If you or someone you know is in crisis, help is available:

988 Suicide & Crisis Lifeline - Call 988 for support.

Crisis Text Line - Text HOME to 741741 to be connected with a trained crisis counselor.

NAMI Helpline - Call 1-800-950-6264 for help with mental health issues.

You're Not Alone. For those who feel helpless due to depression and insomnia, help is out there so you are never truly alone. Reach out for support!

Start small. Walk outside while enjoying the sunshine. Shoot a text to a friend. Call or email a therapist or doctor. Even the smallest of actions can lead to improvement in your mental wellbeing.

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For more tips and professional support, visit www.sleep-anxiety.com. Fill out the contact form to schedule a free 15-minute consultation with Anissa Bell, LMFT, and find out if this treatment approach is right for you.

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