Sadness And Sleep: A Dangerous Combination

Sleep and sadness are closely linked. While it is normal to feel sad sometimes, persistent sadness can be a symptom of depression. Depression is often accompanied by sleep troubles, including insomnia, hypersomnia, and obstructive sleep apnea. Sleep issues may influence the function of the neurotransmitter serotonin, which can contribute to the development of depression.

If you are experiencing persistent sadness, it is important to seek help. A mental health professional can help you process your feelings and suggest behavioural changes to mitigate symptoms.

Seek professional help

If you are experiencing persistent sadness, it is important to seek professional help. This is especially important if your sadness is interfering with your daily life, such as your ability to work, maintain relationships, or take care of yourself. Here are some signs that indicate you should seek professional help:

• Persistent sadness: If you feel sad most of the time, nearly every day, and the feeling doesn't improve with time or lifestyle changes.
• Impact on daily functioning: If sadness is interfering with your work, relationships, or self-care abilities.
• Loss of interest: When activities you once enjoyed no longer bring you pleasure.
• Changes in sleep or appetite: A significant increase or decrease in your sleep patterns or appetite.
• Feelings of hopelessness or worthlessness: If you are having persistent thoughts of hopelessness, worthlessness, or self-harm, seek professional help immediately.

When you decide to seek professional help, you can start by talking to your primary care physician, who can provide referrals to mental health specialists. You can also reach out directly to therapists, counsellors, or psychologists in your area or online. Seeking help is a sign of strength and a proactive step towards taking care of your mental health and improving your quality of life.

• Stay connected with friends and loved ones: Human connection can help improve your emotional health. Reach out to trusted friends or family members—sometimes, just talking about what you're going through can lighten the load.
• Create a joy list: Make a list of activities that bring you joy or relaxation, such as watching a favourite movie or taking a walk in the park. When sadness hits, choose something from your list to trigger positive emotions and divert your mind from negative thoughts.
• Practice mindfulness and meditation: Mindfulness and meditation can help anchor you in the present moment and break the cycle of negative thoughts that often accompany sadness.
• Stick to a consistent routine: A regular routine provides structure and a sense of normalcy, which can be comforting during times of emotional turmoil. Try to maintain consistent times for waking up, eating meals, working, and going to bed to help regulate your mood and improve your overall well-being.
• Journal about your sadness: Writing down your thoughts and feelings can offer a new perspective and a form of emotional release. Journaling provides a private space to express and explore your emotions and track your mood over time.
• Limit exposure to negative stimuli: Surround yourself with positive and uplifting content to help shift your mood. If certain environments or situations trigger your sadness, consider reducing your exposure or finding more effective ways to cope with them.
• Volunteer or help others: Helping others can shift your focus away from your troubles and contribute to a sense of purpose and self-worth. Whether it's formal volunteer work or small acts of kindness, giving back can enhance your positive feelings and connection with others.

Exercise

However, exercising with a mental illness is not always easy. It can be complicated, and it is a dick move to suggest physical activity as a panacea for anyone and everyone with anxiety or depression. It is important to be sensitive and ask your loved one what helps them, rather than offering your own solutions framed as guarantees.

For some, there are days when working out simply isn't an option. Feelings of lethargy and low energy are common in people with mood disorders, and exercising when feeling low can be close to impossible. It takes courage to exercise when you have a mental illness, as anxiety can set in from being in public and feeling exposed or vulnerable. Gym environments may also exacerbate feelings of anxiety and depression, as fitness culture can be a toxic and intimidating space, often populated by ableism and fat-shaming.

If you are experiencing depression, it is important to have a healthy relationship with exercise. Do not over-exert yourself, and be mindful of your body's limits. Even 10 minutes of exercise a day can help, and it doesn't have to be a formal program; active housework or similar activities also count. Low-impact aerobic activities, including walking and dancing, are recommended. Exercising with a friend can also help, as the social interaction can help combat SAD symptoms.

Avoid caffeine and alcohol

Caffeine is a stimulant that can be found in coffee and tea, among other foods and beverages. While it can give you a boost of energy and lift you out of a bad mood, it is important to be mindful of your caffeine intake, especially if you are experiencing feelings of sadness or depression.

Caffeine can have both positive and negative effects on people with depression. On the one hand, research has shown that people tend to experience less severe symptoms of depression when they drink coffee. Coffee contains protective compounds and caffeine, which can improve cognitive abilities and lower the risk of developing Alzheimer's disease. Additionally, some studies suggest that caffeine can reduce the incidence of depression and even suicide.

However, excessive caffeine consumption can lead to negative side effects such as restlessness, a rapid heartbeat, insomnia, heightened anxiety, headaches, and agitation. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), consuming too much caffeine can lead to "coffee intoxication". Caffeine is a drug, and as such, it can be habit-forming. Quitting caffeine cold turkey can result in withdrawal symptoms like fatigue, pounding headaches, and lack of mental clarity, which may worsen depression.

Furthermore, caffeine can interfere with certain medications, including those for thyroid disorders and mental health issues. It can also increase blood sugar levels, making it harder to manage insulin for people with diabetes. Postmenopausal women who consume more than three cups of coffee per day may experience bone loss in their spine due to calcium deficiency.

To improve sleep when feeling sad, it is advisable to avoid caffeine close to bedtime. Try to put off your first cup of coffee until you've been awake for at least an hour, as this gives your body time to produce cortisol, a natural energy booster. If you're trying to fall asleep, avoid caffeinated beverages for four to six hours before bedtime. Drinking more than four cups of caffeinated coffee per day may lead to insomnia and other sleep disturbances.

In addition to caffeine, alcohol is another substance that can disrupt sleep and negatively impact mood. While it may seem like a good short-term solution, alcohol inhibits restful sleep and can cause or worsen depression. Mixing alcohol with sleep aids or medications can be dangerous and even lethal. Therefore, it is crucial to find alternative ways to improve your sleep, such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and seeking professional help if needed.

Establish a bedtime routine

Establishing a bedtime routine can be an effective way to improve your sleep quality and duration, which in turn can positively impact your mental health. Here are some tips to help you establish a bedtime routine:

• Decide on a set bedtime: Maintaining a consistent sleep schedule, even on weekends, helps train your brain to naturally feel tired at bedtime.
• Put away electronics: Blue light from electronic devices like phones, computers, and TVs can trick your brain into thinking it's still daytime, suppressing the production of the sleep-inducing hormone melatonin. Put away all electronics at least 30 minutes to 2 hours before bedtime, and if possible, avoid using them in the evening altogether.
• Have a light snack or bedtime tea: Heavy meals and alcohol before bed can cause indigestion and disrupt your sleep. Instead, opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea with chamomile or lavender to calm your mind and body.
• Stretch, breathe, and relax: Relaxation techniques such as deep breathing exercises, progressive muscle relaxation, and yoga can help release physical and mental tension. Meditation and mindfulness practices can also improve your sleep quality by teaching you to accept your thoughts and manage your emotions.
• Write down a to-do list or journal: Journaling can be restorative, helping you sort out thoughts and feelings before bed. If journaling feels overwhelming, a simple to-do list for the following day can also help you fall asleep faster.
• Prepare your bedroom: Create a soothing sleep environment by adjusting the temperature to between 65–68°F, turning off noisy electronics, dimming the lights, and removing clutter. Make your bed a device-free zone, and only use it for sleeping to strengthen the mental association between your bed and sleep.

Get some sunshine

Sunlight is a natural mood booster. It triggers the release of serotonin, a hormone that helps you feel calm and focused. Sunlight also helps your body produce melatonin, the hormone that makes you sleepy.

A lack of sunlight can cause a drop in serotonin levels, which is associated with a higher risk of major depression with a seasonal pattern (formerly known as seasonal affective disorder or SAD). SAD is a type of depression triggered by the changing seasons, usually beginning in the fall and ending in the spring and summer months.

If you're experiencing SAD, try to get at least 30 minutes of morning sun. Light therapy is also an effective treatment for SAD, improving symptoms in 60% to 90% of cases. Light therapy boxes mimic natural sunlight, stimulating the brain to produce serotonin and reduce excess melatonin. Spending time outdoors and increasing the amount of sunlight that enters your home or office can also help improve SAD symptoms.

In addition to boosting your mood, sunlight has other health benefits. It helps your body produce vitamin D, which is important for bone health. Moderate amounts of sunlight have also been linked to a reduced risk of certain cancers, including Hodgkin's lymphoma.

However, it's important to remember that too much sun exposure can be harmful. Ultraviolet (UV) radiation from the sun can penetrate the skin and damage cell DNA, leading to skin cancer. Be sure to protect your skin with sunscreen, protective clothing, and a hat when spending time in the sun.

Frequently asked questions