Mood and Sleep

04/24/2011

Mood and sleep are closely connected. Mood affects sleep and lack of sleep affects mood.

Sleep is needed for health

Deep levels of sleep are required for consolidation (learning), restoration to your muscles, and energy for your day.
Chronic insomnia can increase the risk of developing anxiety or depression disorders.
University of Pennsylvania studies show 4.5 hrs of sleep for one week led to stress, anger, sadness and mental exhaustion. With normal sleep, (7-8 hours typically), these symptoms abated. (1)
Sleeping pills may lead to temporary relief, but don't allow deep levels of sleep, can be addictive, and can lose affect over time. Sleeping pills can also cause other problems such as daytime sleepiness, dizziness, and thinking problems.
Healthy habits such as routine exercise, healthy diet, stress reduction, deep-breathing, and monitoring/awareness of thoughts can reverse insomnia. (See Tips for Getting a Good Night's Sleep and Sleep Problems)

Depression can change our Sleep Pattern

Depression can appear as sadness, guilt, helplessness, and fatigue, but can also appear as agitation, irritability, and lack of patience. Depression runs the gamut from seasonal-affective disorder to dysthymia to bipolar disorder. Depression can affect your sleep.

At least 80% of depressed persons complain of insomnia. Another 15% are hypersomniac and sleep excessively. (2)
Depression usually is signaled by early morning wakening (4am) and not being able to go back to sleep. (Some studies are beginning to show that 4-6:30 is a vulnerable time for developing depression and perhaps the body wakes itself up) (2)
Anxiety has a profound impact on sleep. Worrying, living in future thoughts (what if), rumination,overloading our days with activities and expectations can lead to anxiety or stress that impacts sleep.

Depression and Anxiety can effect sleep in many ways.

Early morning awakening

This is the hallmark of a mood disorder such as depression.

Trouble with sleep onset

Often caused by anxiety and ruminative thoughts.
Change inour bedtime rituals and how we wind down at night can make a difference.

Excessive sleep

About 15% of those depressed, sleep too much.
Sleeping too much can lead to a vicious cycle

Treatment is available

The excess baggage of criticizing ourselves, feeling helpless, can be worked with.
Creating healthy sleep habits and keeping a sleep diary can help.
Anti-depressant medications and cognitive-behavioral therapy have been shown to be very effective. However, there are many treatments which can help.
Sleeping pills may lead to temporary relief, but don't allow deep levels of sleep, can be addictive, and can lose affect over time. Sleeping pills can also cause other problems such as daytime sleepiness, dizziness, and thinking problems.
Relaxation techniques, meditation, prayer, and changing thought patterns are helpful treatments.
Mindfulness meditation is a newer form of treatment which can help you to experience your world in a different way and relieve anxiety and depression. These therapies can be tried and often treat sleep without the use of a sleep sedative.

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Tips for Getting a Good Night's Sleep

1. Learn diaphragmatic breathing - take 10 long deep breaths and clear your mind.

2. Listen to soothing music and let it put you to sleep.

3. Monitor caffeine (check over-the-counter drugs), coffee, tea, soft drinks, chocolate

4. Wind down gradually at night rather than watching over stimulating TV.

5. Create a special bedtime ritual (reading, warm bath, candles, time with your pet).

6. Keep a sleep diary and notice any patterns.

            7. Make the bedroom a place for sleeping restfully - remove all piles of papers,
                 exercise quipment, TV etc.
                 Your bedroom needs to be a refuge from the troubles of the day.

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[Print handout Tips for Getting a Good Night's Sleep and Sleep Problems)

References: (1) Dinges, D. et al Cumulative Sleepiness: Mood Disturbance and Psychomotor Vigilance Decrements During a Week of Sleep Restricted to 4.5 Hours Per Night. Sleep. 1997 Apr; 20 (4): 267-277. (2) J. Christian Gillin, M.D. professor of psychiatry UCSD and San Diego VA Medical Center, as quoted in Psychology Today, July 1, 2001.

Author: Jan Fite, PhD

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