Sleep patterns and depression

Too much or little sleep may lead to depression, according to a report in the Feb. 1 issue of  Sleep journal. 

Dr. Nathaniel Watson, the lead investigator and associate professor of neurology and co-director of the Univeristy of Washington Medicine Sleep Center in Seattle said in a news release:

"Both short and excessively long sleep durations appear to activate genes related to depressive symptoms." 

One study analyzed 1,700 adult twins. The genetic symptoms of depression increased in people with the least and highest amount sleep, measured in hours. The symptoms were lowest with people who had an average amount of sleep, seven to eight hours a night, at 27 percent. People who slept more than the average of 10 hours had symptoms at 49 percent. People with the least amount of sleep at only five hours a night had the highest percentage of depression symptoms at 53 percent. 

A second study analyzing teens found similar results. The study analyzed more than 4,100 youth from ages  11 to 17. Sleeping less than six hours increased the risk of depression. 

An unrelated study discussed in the video below also finds that the lack of sleep and depression are interrelated. 

A simple way to combat these trends is to get a healthy amount of sleep every night. Most medical professionals agree people should get between seven to nine hours of sleep a night. 

According to Linda Helper, having better sleeping habit can also be beneficial. She shares a few tips below:

If you're depressed and suffer from sleep problems, here are some things you can do to get better sleep:

• Go to bed and wake up at approximately the same time every day, even on weekends.
• Set the scene with a comfortable bedroom. Make sure your pillows and mattress are not too soft or hard. Get blinds or curtains that darken the room, and make sure the temperature is cool.
• Establish a sleep routine. Begin to prepare for sleep an hour before bedtime by listening to relaxing music or taking a bath. Do this nightly.
• Avoid stimulating activities, such as television, video games, computer work, or heavy reading an hour before bedtime. And don't exercise, drink caffeine, or smoke close to bedtime.
• Avoid food and alcohol for at least two to three hours before bedtime.
• Exercise regularly, but avoid working out in the late evening.

By: Anel Herrera