Insomnia

Depression and sleep difficulties go hand in hand. As many as 85% of people with depression have some sleeping difficulties, and research has shown that persistent insomnia can also cause depression, and relapses in people who have had depression in the past.

Symptoms

Occasional and temporary sleep disturbance is normal and not cause for concern. If you experience the following symptoms consistently and they are interfering with your daily life, then it is a good idea to get help and treatment before they seriously affect your health and wellbeing.

• inability to fall asleep
• waking up throughout the night and not being able to get back to sleep
• waking up too early
• irritability
• difficulty concentrating
• daytime sleepiness or fatigue

Causes and Risks

Worry or excitement are the most common causes of short term insomnia, and the problem goes away when the cause is resolved.

• caffeine
• nicotine
• alcohol
• side effects of some drugs of abuse
• stress
• poor sleep surroundings
• chronic illness
• chronic pain
• daytime napping
• poor sleep routine or sleep habits 
• grief withdrawal of certain drugs

Treatments

There are a number of treatments available depending on the severity and cause of the sleeping difficulty. Some generally acknowledged helpful ideas that can help to improve sleep quality and quantity:

• maintain a regular waking time
• avoid spending too long in bed
• avoid taking unnecessary naps
• avoid nicotine, caffeine and alcohol: Note that caffeine is often loaded in other foods and medicines
• exercise regularly, preferably early in the day
• do something relaxing before bedtime
• eat a light snack before bed if hungry
• don't watch the clock
• use meditation or relaxation tapes

Prescription Medication

For severe sleeping difficulties or disorders prescription medication may be a part of your treatment. Prescription medication may also be needed to help alleviate the symptoms of sleeping difficulties while the cause is being treated - such as with severe depression or anxiety.

There are a number of medications that your doctor may prescribe. You will find information on prescription medications in our Medications section.  

Lifestyle Factors

• avoid stimulants such as sugar, cigarettes, alcohol and caffeine-containing beverages after 3 o'clock in the afternoon
• vigorous exercise and adrenaline pumping books and television shows before bed are also likely to make it difficult to sleep
• a glass of warm milk at bedtime may help to induce sleep, as may a warm bath containing relaxing essential oils such as Lavender or Marjoram

Prevention

A well-balanced lifestyle incorporating a healthy diet with regular exercise and relaxation is the best prevention from insomnia.

Ensure your bedroom is quiet, dark and well-ventilated. Ear plugs and eye-shades may help to reduce noise and light, and are particularly valuable for shift workers.

References:

Our thanks to Blackmores (www.blackmores.com.au) for their help in providing the information contained here.  Blackmores are a 'Banksia' supporter of depressioNet.

Insomnia and Depression: Which comes first?
Sleep Research Online 5(2): 77-81
David Morawetz
2003