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How Can Depression Affect Sleep Quality?

How Can Depression Affect Sleep Quality?

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Depression is a mental health disorder that affects the lives of many people. An estimated 21 million adults in the U.S. had at least one major depressive episode in 2020. Of these adults, 14.8 million experienced a major depressive episode with severe impairment.

The World Health Organization (WHO) characterizes depression as persistent sadness and a lack of interest or pleasure in previously rewarding or enjoyable activities. Depression can drastically affect an individual’s quality of life and mental health and comes in several different forms.

What Are the Main Types of Depression?

Understanding the various types of depression is an important aspect of pursuing proper diagnosis and treatment. The American Psychiatric Association’s Diagnostic Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) recognizes the following five disorders as the main types:

Disruptive Mood Dysregulation Disorder

This type of depression is found in adolescents. With disruptive mood dysregulation disorder (DMDD), the individual experiences episodes of extreme irritability, anger, and frequent, intense temper outbursts. This type of depression can progress into a more serious form of depression in adulthood.

Major Depressive Disorder

The most common form of depression is known as major depressive disorder (MDD). Symptoms of MDD may disrupt an individual’s ability to work, sleep, eat, or interact with others.

Persistent Depressive Disorder (Dysthymia)

The word dysthymia comes from the Greek language. It means “bad state of mind” or “ill humor.” The National Institute of Mental Health (NIMH) defines dysthymia as chronic low-level depression that is not as severe as MDD. However, it often lasts longer.

Premenstrual Dysphoric Disorder

Not to be confused with PMS, premenstrual dysphoric disorder (PDD) is much more severe. An estimated five to eight percent of women experience moderate-to-severe symptoms which may cause serious distress and impairment.

Depressive Disorder Due to Another Medical Condition

With this type of depression, symptoms are similar to that of major depression and dysthymia. However, the cause stems from a medical health issue. Some medical conditions that may result in this form of depression include:

  • Chronic illness
  • Heart disease
  • Diabetes
  • Cancer
  • Bipolar disorder
  • Substance abuse disorders (SUDs)

Other Types of Depression

While the above are common forms of depression, there are many more variations. Other types of depression include the following:

  • Perinatal depression: A form in which women experience major depression during pregnancy or after delivery which is then called postpartum depression
  • Seasonal affective disorder (SAD): Symptoms come and go as the season change; they often start during late fall or early winter and then recede at the beginning of spring or summer
  • Depression with symptoms of psychosis: Involves a person who experiences psychosis (delusions and hallucinations) symptoms along with symptoms of depression

Included among all depressive disorders are a variety of symptoms that significantly impact an individual’s ability to function.

Symptoms of Depression

The symptoms of depression can be crippling to a person’s overall mental health. When left untreated, they can lead to even more health concerns. Some of the most common signs and symptoms associated with depression include:

  • Deep, persistent feelings of sadness or hopelessness
  • Unexplained aches and pains
  • Excessive weight loss or weight gain
  • Outbursts of anger or frustration, even as a result of minor inconveniences
  • Losing interest in things that were once previously loved or enjoyed
  • Increased risk of suicidal thoughts or tendencies
  • Significant impact on an individual’s sleep

What Effects Does Depression Have On Sleep?

Among the most significant symptoms involved with depression are the effects that depression has on an individual’s sleep. Getting quality sleep every night is essential to overall well-being. In addition to the symptoms listed above, depression may also cause the following:

  • Regular interruptions in nightly sleep
  • Insomnia
  • Excessive sleeping during the day
  • Sluggish movement and thoughts
  • Feeling drained and lacking energy

If an individual has ever experienced a night with little or no sleep, they know firsthand how hard this can be on their body and mind. People who face depression deal with this challenge most days or, in more severe cases, every day.

This level of sleep deprivation can be detrimental to a person’s mental and physical health. The dangers of a consistently poor sleep schedule include increased risk of hypertension, diabetes, obesity, heart attack, and stroke.

Creating a Nightly Routine

Putting in place a strict nightly routine can significantly improve sleep quality. As a result, it can also improve a person’s state of depression.

Set aside 30 minutes before bedtime every evening to wind down and calm the mind. This can help promote better sleep and train the body’s internal clock to recognize when to sleep. Waking to an alarm at the same time every morning can also help teach the body when it’s time to get up each morning. Avoid naps during the day, as this can interfere with overnight sleep patterns.

Finding Treatment for Depression

When depression is left untreated, symptoms can worsen and often lead to other health concerns. It is important to reach out when an individual notice any of the signs or symptoms of depression. This disorder can control a person’s life. However, it is treatable, and can there are programs available to help achieve consistent joy and happiness again. Life is worth it. You are worth it.

When depression is ignored, it begins to control your life and ruins what your body needs most to function: sleep. Your life doesn’t have to continue in this pattern of exhaustion and hopelessness. At Alter Behavioral Health, we not only care about your mental health, we care about you. Our passion and goal is to bring happiness and peace back into your daily life by confronting your depression head-on and providing you with top-notch love and care. You deserve all the joy that this life has to offer, and we want nothing more than to be the ones who help you achieve this goal. Call us today at (866) 691-4386 to learn more about our program. 

How Can I Manage My Depression?

How Can I Manage My Depression?

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Depression affects millions of people every day. According to the World Health Organization (WHO), an estimated 280 million people face depression worldwide. The National Institute of Mental Health (NIMH) defines depression as a severe mood disorder that causes symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. It is characterized by persistent sadness and a loss of interest in the things a person once enjoyed.

Complex interactions between social, psychological, and biological factors can lead to the development of depression. Significant life events such as childhood hardship, chronic illness, the loss of a loved one, and even unemployment may also contribute. Alternatively, depression can also be a symptom of other underlying mental health disorders, such as bipolar disorder and substance use disorders (SUDs).

What Are the Different Types of Depression?

Multiple variations fall under the umbrella of depression (also referred to as major depressive disorder or clinical depression). Each type has its own distinctive qualities. However, all involve persistent feelings of sadness or sorrow.

Major Depression

This type of depression is characterized by symptoms of depression that persist the majority of each day, lasting at least two weeks at a time. These symptoms usually interrupt the individual’s daily life. The ability to work, sleep, eat, or interact with others may all be affected.

Persistent Depressive Disorder (Dysthymia)

When someone struggles with persistent depressive disorder, they experience less severe symptoms of depression compared to major depression. However, these symptoms last significantly longer, often at least two years.

Perinatal Depression

This type of depression occurs when people experience major depression during pregnancy or after delivery. Depression after delivery is known as postpartum depression. According to the American Psychological Association (APA), up to one in seven women develop postpartum depression.

Seasonal Affective Disorder

Seasonal affective disorder (SAD) is a form of depression that comes and goes with the change of the seasons. Symptoms often start during late fall or early winter. They then recede at the beginning of spring or summer.

Depression With Symptoms of Psychosis

This type of depression is a severe form in which a person experiences psychosis symptoms along with symptoms of depression. These psychosis symptoms include delusions and hallucinations.

Seeking Diagnosis and Treatment

Seeking a proper diagnosis prior to treatment is an essential first step to receiving the right care for depression. When left untreated or ignored, depression can significantly worsen. This can include an increased risk for the following:

  • Substance abuse
  • Excessive weight loss or weight gain
  • Wreckless or self-sabotaging behavior
  • Suicidal thoughts or attempts

Luckily, many great methods can be implemented to help in the depression management process.

Managing Depression at Home

Individuals can do many things at home to help manage and cope with their depression. Developing healthy habits in daily life and routine can help people make significant progress in their overall goals for depression management. Here are some of the best things individuals can implement into their lives to achieve a happier state of mind.

Exercise

The benefits of exercise regarding depression have been well-established. Exercise releases endorphins, which are the body’s chemicals that make a person feel good. If a person is not already active, walking is a full body and gentle start to any exercise routine. Individuals should talk to their doctor if they have any health concerns about incorporating exercise into their daily lives.

Healthy Eating

A diet with loads of healthy, nutrient-rich foods can significantly boost mood and overall health. Medical professionals have noticed a connection to certain nutrients lacking in individuals facing depression. Multiple studies have also shown a decrease in depressive symptoms due to specific diet changes. A diet full of fresh fruits, vegetables, grains, nuts, and lean protein, such as fish and yogurt, is recommended for those looking to improve their mental health.

Prioritize Sleep

Getting the right amount of sleep is essential for the brain and body to function properly. Depression can often involve sleep interruptions at night, resulting in exhaustion throughout the day. Setting a strict schedule to follow every day with a downtime period before bed can help you wind down for a good night’s sleep.

Journaling

Keeping a journal can help individuals get their thoughts on paper. This is a great tool to reflect and process thoughts in order to help work through the things that are the most troubling to a person.

Hobbies

Those struggling with depression are encouraged to look for hobbies they enjoy doing. Some common hobbies may include:

  • Taking up art or photography
  • Reading a good book
  • Spending time in nature
  • Gardening

Learning about passions and pursuing them can help individuals cope with their symptoms of depression.

Treatment for Depression

While tools can be used to help individuals cope with depression at home, those struggling with depression should also seek treatment. Treatment plans for depression often involve a form of talk therapy and can be paired with medication. Working with a therapist and making efforts like those listed above can bring back the light a person has been missing.

Alter Behavioral Health knows the challenges you face every day. You don’t have to face them alone. Depression can steal your light and your happiness. It can make you feel like there’s no hope left. But there is. You deserve a bright future full of laughter and joy. At Alter Behavioral Health, we can turn the light back on in your life and help you achieve a sense of peace for the days to come. You may feel like depression is winning this battle, but it’s not, and you will win this war. Call us today at (866) 691-4386 to get started on the journey that leads to the rest of your life.