Awake Yet Asleep
Some people with depression may struggle to stay awake during the day, even if they sleep for a long time. This is called hypersomnia.
Causes of Depression with Hypersomnia
1. Changes in Brain Chemistry
Depression can affect chemicals in the brain that control mood and sleep. When these chemicals get out of balance, it can lead to feelings of sadness, low energy and sleepiness.
- Serotonin and dopamine: These are two brain chemicals that affect mood and energy. If they are low, you may feel sad and tired.
- Melatonin: This is a hormone that helps you sleep. If you have too much, it can make you feel sleepy during the day.
2. Chronic Stress
Chronic stress can lead to both depression and hypersomnia. When you’re under constant stress, your body produces more cortisol, a hormone that can interfere with sleep and mood.
- Overworked mind and body: Stress can make you feel exhausted and lead to long periods of sleep.
- Poor sleep quality: Stress can also cause poor sleep, which might make you feel like you need to sleep more to make up for it.
3. Irregular Sleep Patterns
An irregular sleep schedule can increase the risk of depression and hypersomnia. Not having a set bedtime or wake-up time can confuse your body’s internal clock, making it hard to feel awake and alert during the day.
- Late nights and oversleeping: Going to bed late and sleeping in can lead to feeling more tired and low.
- Shift work or travel: If you work night shifts or travel frequently, it can disturb your sleep routine, causing you to feel sleepy during the day.
4. Medical Conditions and Medications
Some medical conditions and medications can cause both depression and hypersomnia.
- Thyroid problems: An underactive thyroid (hypothyroidism) can cause tiredness, low energy and mood changes.
- Diabetes and anemia: These conditions can cause fatigue, making you sleep longer than usual.
- Medications: Certain medicines, like antidepressants, can cause drowsiness or change sleep patterns.
5. Seasonal Affective Disorder (SAD)
Some people feel more depressed and sleepy during winter. This is known as seasonal affective disorder (SAD), a type of depression that occurs during certain seasons, often when there is less sunlight.
- Less daylight: Shorter days and limited sunlight can increase melatonin, making you feel sleepier.
- Low energy: SAD can make you feel tired, depressed and in need of extra sleep.
Treatment Options for Depression with Hypersomnia
There are several ways to treat both depression and hypersomnia. These treatments can help improve mood and reduce daytime sleepiness.
1. Cognitive Behavioral Therapy (CBT)
CBT helps you change negative thought patterns and behaviors that may be contributing to depression and hypersomnia. It can also help you create a healthy sleep routine.
- CBT for insomnia (CBT-I): This therapy is specifically designed for sleep problems and can help you get better sleep at night.
2. Medications
Certain medications can help balance mood and energy levels.
- Antidepressants: These can help improve mood and reduce symptoms of depression.
- Stimulants: If you have hypersomnia, your doctor may recommend low-dose stimulants to help you stay awake during the day.
3. Light Therapy
For people with seasonal affective disorder (SAD), light therapy can be effective.
- Bright light box: Sitting near a light box for 20-30 minutes in the morning can improve mood and energy levels, especially during the winter.
4. Lifestyle Changes
Simple lifestyle changes can help improve sleep and mood.
- Set a regular sleep schedule: Go to bed and wake up at the same time every day.
- Exercise regularly: Physical activity can boost mood and energy levels.
- Reduce caffeine and alcohol: These can disturb sleep, so try to limit them, especially in the evening.
5. Sleep Hygiene
Good sleep habits can make it easier to fall asleep at night and stay awake during the day.
- Keep your bedroom cool and dark: This can help your body relax and improve sleep quality.
- Limit screen time before bed: Avoid phones, computers and TVs at least an hour before bed, as the blue light can disrupt sleep.
Improving Your Mood and Sleep Quality
Depression with hypersomnia can make daily life challenging, but treatment options are available. Understanding the causes and trying out different treatments, such as therapy, medication, light exposure and lifestyle changes, can help improve both mood and sleep quality. If you continue to struggle with symptoms, talking to a doctor or therapist can provide more support.