Insomnia (also called sleep deprivation) can cause or contribute to the development of depression.
The relationship between insomnia and depression is bidirectional, meaning that not only can depression lead to insomnia, but chronic insomnia can also increase the risk of developing depression.
This is why sleeplessness can contribute to depression:
- Disruption of brain function and mood regulation
Sleep is crucial to maintain healthy brain function, including mood regulation.
Chronic insomnia disrupts the balance of neurotransmitters and stress hormones, like serotonin, dopamine, and cortisol, which help regulate character and emotions.
Over time, this dysregulation can lead to larger issues such as mood disturbances and going through depressive symptoms.
- Increased stress and anxiety
Insomnia often increases the amount of mental strain and anxiety we experience.
The longer a person struggles with sleeplessness, the more they may worry about not being able to sleep, creating a vicious cycle of stress.
- Cognitive effects
These cognitive impairments can promote feelings of frustration, hopelessness, or worthlessness, all of which are key symptoms of depression.
- Fatigue and low energy
Insomnia leads to persistent fatigue, low energy, and feelings of exhaustion.
This ongoing tiredness can interfere with daily activities, motivation, and social interactions, leading to isolation, which is one of the factors in becoming depressed.
- Impaired emotional regulation
Insomnia affects emotional regulation, making individuals more prone to negative emotions such as irritability, sadness, or anger.
Over time, the inability to manage these negative emotions can increase the risk of psychological issues.
- Social withdrawal
Chronic sleep deprivation can make people feel too tired and unmotivated to engage in social activities, hobbies, or work.
This social withdrawal can lead to loneliness and isolation, which are potential triggers for becoming depressed.
- Lower resilience to life stressors
Too little sleep weakens our emotional and physical resilience, making it harder for people to cope with everyday challenges.
This lowered capacity to deal with stress can heighten vulnerability to depressive episodes.
- Guilt and hopelessness about sleep
People with persisting insomnia can develop negative beliefs about their sleep difficulties. They might end up feeling guilty, hopeless, and even trapped in their inability to sleep.
This enduring frustration can compound feelings of desperation, which can ultimately cause mental issues.
- Impact on physical health
Prolonged insomnia can negatively affect physical health, contributing to conditions such as weakened immune function, high blood pressure, or weight gain.
Physical health problems can, in turn, extend to feelings of inadequacy.
- Influences reward processing
Restlessness can interfere with how the brain processes rewards.
A lack of sleep reduces the brain’s sensitivity to positive stimuli, making pleasurable activities feel less enjoyable.
This “blunting” of the reward system can lead to anhedonia, where a person loses interest in activities they once enjoyed.
- Disruption of emotional memory
Sleep is essential for emotional memory consolidation, where the brain processes and stores emotional experiences.
Insomnia disrupts this process, leading to an overrepresentation of negative emotional memories and a diminishment of positive ones.
This imbalance can contribute to the development of a negative mood and mental illness.
- Hormonal imbalances
Chronic sleep deprivation caused by insomnia can lead to hormonal imbalances, including reduced levels of growth hormones and increased levels of cortisol (the body’s stress hormone).
Elevated cortisol levels, especially when prolonged, can increase feelings of anxiety and stress, which are precursors to depression.
- Increased sensitivity to pain
The experience of persistent or increased pain can make one frustrated and feeling sad.
- Altered perception of the world
Restlessness can distort the way people perceive the world around them.
Persistent sleep deprivation may cause individuals to view their environment and interactions more negatively.
This cognitive distortion, in which problems seem insurmountable, or the world appears more hostile and bleaker, can lead to depressive thoughts.
- Social comparison and stigma
People with insomnia can feel isolated or different from others at times due to their sleep problems, especially if they perceive that others are functioning well while they are struggling with an issue.
This sense of isolation or inadequacy can feed sensations such as loneliness or low self-esteem, potentially contributing to depression.
- Decreased coping ability
Insomnia can impair a person’s ability to cope with stress, conflict, and other emotional challenges.
Without the proper amount of sleep, people are more likely to respond negatively to tension, feel overwhelmed by daily concerns, and have difficulty regulating their emotions.
This can lower resilience to mental disorders.
- Risk of substance abuse
Overuse of these substances can disrupt the sleep cycle further and is associated with both worsened insomnia and a higher risk of depression.
- Disruption of biological rhythms
Insomnia can disrupt circadian rhythms, which are the body’s natural processes that regulate sleep-wake cycles, hormone release, and other important functions.
Disruptions in circadian rhythms have been linked to mood disorders. For example, irregular sleep patterns can make it harder for the body to regulate our temperament and energy levels.
Conclusion
Overall, sleep difficulties disrupt critical mental, emotional, and physical processes, which can create fertile ground for depression to develop. Fortunately, early treatment of sleep problems can often help prevent the onset of mental disorders.
These various pathways demonstrate how insomnia and sleep disturbances can gradually erode mental and emotional health, eventually leading to depression.
