Even before the pandemic, the prevalence of depression was rising. Studies indicate that pre-COVID rates of depressive symptoms affected 11.5% of individuals worldwide, but increased to almost 19% by late 2021.
When symptoms of depression worsen from mild to more severe, our daily habits change. Motivation to complete tasks, engagement with others, and interest in leaving home become progressively more difficult as symptoms worsen.
Fitness wearables are able detect behavior changes. Smart phones have impressive capabilities on their own. For example, studies show that our general phone usage changes as an individual’s depression symptoms worsen.
Smartphones can measure our movements and sense our location and proximity to others through GPS and Bluetooth. They can also capture whether we are more active in the daytime or nighttime hours. These metrics indicate depression risk because this disorder is highly associated with a reduction of movement during daylight hours, and less social outreach outreach.
One of the major ways that depression changes our lives is by altering how we sleep. Almost 35 years ago, researchers were warning that many who report new sleep issues go on to develop depression shortly thereafter.
Today we know that sleep and mood are closely connected. For example, insomnia and other sleep problems are present in more than 90% of depressed individuals. Sleep disorders are so common in depression that if an individual has no sleep complaints but has other symptoms of depression, some psychiatrists caution against a depression diagnosis!
Sleep changes are considered a core symptom of depression. Some of the most common sleep issues when feeling low includes difficulty falling asleep or staying asleep. Another change may be prolonged sleep times, because a loss of motivation during depression spills over to every aspect of life.
The ability for depression to extend sleep times has impacted sleep time recommendations. The optimal sleep times associated with happiness and wellbeing are between 7 and 8 hours. These are based on association studies, so individuals with serious illness or depression who sleep longer than 8 hours a night had low wellbeing scores. The result? Sleep recommendations often include an 8-hour upper limit, even though there are some who may need more than 8 hours to feel well-rested.
Depressive symptoms often includes daytime exhaustion . In fact, 51% of those diagnosed with depression also have excessive daytime sleepiness. It is not surprising that depression seems to increase your odds of needing a nap. But napping is not considered a cause of depression, and it can be a healthy choice. If napping behaviors change, however, it suggests that a person’s nighttime sleep habits may have room for improvement.
What solutions are effective? With any behavioral change, it’s always a good idea to talk to your physician. This is crucial if a person suspects they have sleep apnea or is suffering from excessive daytime sleepiness. There are medications and several treatment options that can be very helpful, but only a doctor can prescribe those therapies. For minor sleep issues, studies suggest that sleep habit adjustments can be effective. Give a specific breathing technique a try prior to bedtime to help relax the mind.
Finding a set sleep and wake pattern may be a good starting point for finding restful sleep. One of the first steps that is validated by research is to set a consistent sleep and wake time. When this is consistent, it helps the body prepare for sleep and awaken more readily in the morning. Using a tracking app or platform such as Treo can help to identify exactly what your sleep habits look like today, so you can monitor progress or changes over time.
This approach of tuning into your daily habits really does impact mood. Studies show that an irregular sleep schedule is a risk factor for depression. And as a person’s sleep/wake times become more variable, this predicts a worsening mood and higher odds of depression symptoms. As researcher and physician Dr. Sen explains, “Sleep consistency is an underappreciated factor to target in depression and wellness.” So whether you are thriving or searching for potential ways to improve your mood, consistent routines should be prioritized.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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