Uticopa Blog

For many years insomnia was viewed as a symptom of depression, but this is no longer the case. Insomnia is now known to be a major risk factor for depression – a complete about-turn to our understanding.

What is insomnia?

Insomnia refers to sleep difficulties and this can take many different forms such as:

• Waking up too early
• Waking up frequently during the night
• Trouble falling asleep each night

Of course, many people have the odd night where they can't obtain restful sleep. Insomnia is different in that it is a chronic difficulty either falling or staying asleep long enough to meet the body's needs for sleep. Experts say that most adults require approximately 8 hours of sleep, but people like Margaret Thatcher and Winston Churchill famously relied on only four hours, whilst others seem to need 9 hours or more. The best indicator is how you, yourself, feel. If you wake up feeling tired, it is likely that you are not getting enough sleep. Insomnia can leave you feeling exhausted, irritable and struggling to concentrate.

How does insomnia lead to depression?

The effects of insomnia, over time, can have an enormous impact on daily functioning. Struggling to function at work and school as well as in relationships, people who suffer from insomnia become overwhelmed, fatigued and may find that they are simply not able to cope. These feelings can lead to guilt, sadness and hopelessness about life and the future. If these feelings are occurring regularly and over several weeks or more, you will probably receive a diagnosis of depression.

Can treating one fix the other?

It has been thought that by treating depression, the symptom of insomnia will just disappear but this is not automatically the case. Chronic insomnia can't simply be ignored; it has to be treated alongside the depression. Some of the things you can do to help ensure a restful sleep:

• Avoid alcohol before bedtime. 
• Do something relaxing, like having a hot bath or reading a book. 
• Have a light snack;   a hungry-feeling can keep you up late but so can a full stomach. 
• Play soft music. 
• Try to avoid anything emotionally distressing. 
• Try relaxation techniques such as deep breathing and aromatherapy.
• Change your environment. You need a comfortable bed and a room that's quiet, warm and dark enough. Put a board under the mattress if it sags, or try putting your bed in a different position. Make sure your bedding is clean and that you are warm enough, but not too hot.
• Light. If light troubles you use thicker curtains or putting a scarf or a sleep mask over your eyes. If you feel more comfortable with a little light, leave the curtains open a little or use a night light. 
• Noise. Use earplugs or relaxation exercises to calm yourself and take your mind off it. Take some 'diplomatic action' - e.g. talk to noisy neighbours. Keep a radio/tape player by your bed and use it to mask other noise.
• Change your lifestyle. Cut down on all stimulants like coffee and tea, alcohol, nicotine, cola drinks, food additives, 'junk food', slimming pills or appetite suppressants; exercise regularly; stay up until a reasonable bedtime even if you feel sleepy earlier; go to bed only when you are feeling really tired and sleepy; if you still can't sleep, get up and only go back to bed when you're really sleepy again; establish a routine of 7-8 hours sleep (though individual needs do vary); get up at the same time each day;  if you're a late sleeper, force yourself to get up earlier; relax mentally and physically for an hour before bedtime; have a warm bath. Replace negative thoughts with positive ones e.g. "I can sleep/get back to sleep". Improve your self-esteem.
• Anger and sleep: figure out why you feel quite so angry, then remove the cause; where there is nothing you can do about it, accept and understand your feelings; do some physical exercise - this might help you get pent-up anger and frustration out of your system.
• Insomnia can be debilitating and, once established, it can be difficult to shift - professional help from a mental health therapist may be just what you need. 

The hope is that you can then obtain a good night's rest, which in turn will ease the depression and help you feel joy and fulfilment each day.