Your alarm goes off, ending another night of tossing and turning. What's certain is that you'll be dragging through your day. But insomnia may mean more than just sleepless nights and tired days. It could mean you're depressed.
Insomnia is one of the key symptoms of depression. People who are depressed may have trouble falling asleep, wake often throughout the night or just wake up too early. Other symptoms may appear first, but disrupted sleep is sometimes the first symptom of depression people have.
Insomnia is not only a symptom of depression, but it may be a risk factor for it. People who sleep poorly have 10 times the risk of developing depression as those who sleep well.
On the other hand, insomnia can have a host of causes besides depression. It can be caused by physical problems such as sleep apnea and restless legs. Hormone shifts during menopause can disrupt sleep. In older people, having to go to the bathroom at night is a common cause of sleep disturbance.
Insomnia that lasts for a week or two does not mean you have a chronic problem with either insomnia or depression. It could be a sign that you are stressed about work or just lost a loved one. See your doctor, though, if your insomnia lasts for more than two weeks, is severe or disrupts your life. Keeping a sleep log for a couple weeks may help your doctor make a diagnosis and plan your treatment.
Insomnia: symptom or trigger?
The relationship between sleep and mood is close and complex. It can be hard to tell which came first, insomnia or depression, and what the real problem is.
The brain makes a chemical called serotonin, which is a neurotransmitter that controls mood and sleep. When serotonin is out of balance, sleep problems or depression can result. If you have low amounts of serotonin in the brain, sleep can be fragmented and mood can be low. Many antidepressants work by raising the level of serotonin in the brain. They may be used to treat both depression and insomnia.
Because depression and insomnia are so closely linked, a bout of insomnia could signal the return of depression in someone who has been depressed before. If you have ever had depression and you begin to sleep poorly, take the hint and go see your doctor.
Tips for better sleep
If you're struggling with sleepless nights, try these tips for a good night's sleep:
- Go to bed and get up about the same time every day, even on weekends.
- Keep your bedroom cool, quiet, dark and comfortable. Use blackout curtains, eyeshades and earplugs if needed.
- Use your bed only for sleep and sex. Don't read, work or watch TV in bed.
- Don't eat or drink too much close to bedtime.
- Limit caffeine and alcohol.
- Get some exercise every day, but be sure to finish at least three hours before bedtime.
