Insomnia is a classification of sleep disorders in which a person has trouble falling asleep, staying asleep or waking up too early. It is the most commonly reported sleep disorder. About 30 percent of adults have symptoms of insomnia.
It is not new to us to find an association between insomnia and depression.
But in addition to being a risk factor for a depressive episode, insomnia may actually perpetuate the illness. Even more recent studues suggest that the longer the insomnia (ie. that which lasts for two weeks or longer) can predict major depressive episodes and major depressive disorder at follow up.
But it may be that insomnia is more than just a symptom of depression. It may in fact unleash the mood disorder. Thus, often times treating the insomnia can actually prevent an episode of depression and also maybe keep it from becoming chronic.
Once insomnia starts, people may also begin to experience a great deal of anxiety leading to frustations about falling asleep and staying asleep. This may begin a cycle of sleeplessess as steps are taken to compensate for the sleep loss, such as napping during the day or early evening, going to bed early the next night, staying in bed later the next morning, or utilizing substances such as alcohol as a way to relax themselves into sleep.
Disordered sleep practices also may perpetuate various other symptoms, such as fatigue (which directly affects libido), irritability, memory and concentration problems, loss of interest in social and other activities and the inability to draw pleasure from them, weight loss. Insomnia can weaken a person's ability to cope with stressors (i.e at home, work, or socially.) Insomnia creates a sense of feeling "out of control" which can generate feelings of helplessness. Helpelessness may spread, dredging up negative memories and thoughts, creating the cloud of pessimism that the depressed typically dwell under. And then insomnia, in short, becomes what may be labelled as Major Depression.
So you see, often times depression is actually secondary to the insomnia. And in disrupting the brain, and serving as a stressor itself, sleep loss renders people even more neurobiologically vulnerable to depression and precipitates onset of various ailments we call Depression.
How to be more aware of your sleep and maintain good sleep hygiene by following these tips:
• Establishing a routine sleep schedule.
• Avoiding utilizing bed for activities other than sleep or intimacy.
• Avoiding substances that disturb your sleep, like alcohol or caffeine.
• Not napping during the day. If you must snooze, limit the time to less than one hour and no later than 3 p.m.
• Stick to rituals that help you relax each night before bed. This can include such things as a warm bath, a light snack or a few minutes of reading.
• Don’t take your worries to bed. Bedtime is a time to relax, not to hash out the stresses of the day.
• If you can’t fall asleep, leave your bedroom and engage in a quiet activity. Return to bed only when you are tired.
• Keep your bedroom dark, quiet and a little cool.
Although sleep patterns change as people age, disturbed sleep and waking up tired every day are not part of normal aging. Those who have trouble sleeping are advised to see a sleep specialist or talk to your therapist.
