What You Need to Know about Depression and Insomnia or Hypersomnia (Oversleeping)

When sleep is off-balance, the rest of life can feel like a hazy dream. Sleep problems are a common symptom of depression. One of the functions of sleep is to maintain emotional regulation. When your sleep is disrupted, it can make depression even worse. Fortunately, there are steps you can take to overcome the cycle of depression and insomnia. Here's a closer look at the link between depression and poor sleep, as well as some ways to treat depression for more restful sleep.

The Relationship between Sleep and Depression

Studies estimate that between  65 and 90 percent  of adults with MDD experience sleep difficulties. The key link between sleep and depression is in the way that sleep habits  affect serotonin levels  in the brain. It is believed that sleep irregularities may create a vulnerability to depression because of the stress that disrupted circadian rhythms put on the body. People who sleep too much or too little in response to depression symptoms often experience a cyclical effect where initial poor sleep feeds those symptoms.

Depression and Insomnia

Insomnia is a condition characterized by difficulty falling asleep, difficulty staying asleep, or decreased total sleep time.



For roughly 75 percent of people with depression, insomnia is a familiar and unwelcome occurrence. Insomnia is not only a symptom of depression, but it is now also recognized as a possible precursor to and exacerbating factor for depression.

A more complete picture of the relationship between depression and insomnia is still emerging. Research suggests that circadian dysfunction is linked to mood changes that may overlap with depression symptoms, but it can be hard to determine whether certain symptoms are the result of depression, insomnia, or both.

Depression and Hypersomnia (Oversleeping)

Oversleeping is a symptom in roughly 15 percent of people with depression. For someone experiencing depression, for example, oversleeping might take the form of regularly sleeping into the afternoon or returning to bed shortly after waking up. Hypersomnia, as it's also known, is characterized by excessive time spent sleeping and/or frequent daytime sleepiness. A person with hypersomnia may experience difficulty waking, staying awake, remaining energized, or thinking clearly during the day. Quality of life can be negatively impacted if someone has a sense of sleepiness thoughout the day since this will distract from being mentally present in a given situation.

What Habits Can Improve Sleep?

It's been established that good sleep hygiene and bedtime habits can improve sleep quality. Cognitive Behavioral Therapy for Insomnia , referred to as CBT-i, is a good first line therapy for insomnia. For some people, however, habits that are generally effective, such as going to bed at the same time each night and eliminating naps during the day, aren't enough to regulate sleep. If you've tried those methods and are still feeling exhausted due to sleep issues, here are some lesser-known steps that may help:

• Light therapy: this form of treatment uses a special box that mimics outdoor light, which can be particularly helpful for seasonal affective disorder (SAD), a condition that's tied to changes in the seasons. Natural light can help improve mood and alertness as well as boost your ability to sleep at night.
• Sleeping with a weighted blanket: New research has found that a weighted blanket can improve sleep, decrease daytime drowsiness, and reduce insomnia by applying pressure to certain and muscles during sleep.
• Going for a walk as soon as you wake up: Exercising each day may help you sleep better.

For many people with depression, sleep hygiene can only go so far in bringing about meaningful improvements. That's because you're treating symptoms of depression, not the depression itself. If this is the case for you, finding the right depression treatment to support good sleep habits is vital.

 If you're feeling hazy or exhausted due to depression-linked sleep issues, there are treatment options available beyond sleep medications and antidepressants, and TMS may be the option that works for you. To learn more,  schedule a no-cost consultation.