Blog > Depression and Sleep: The Connection + How to Combat Sleeplessness 2025
Depression and Sleep: The Connection + How to Combat Sleeplessness 2025
With over 264 million diagnoses, depression is one of the most common mental illnesses in the world.
There are several types of depression with different biological causes and some varying symptoms. There is one symptom—sleep disturbances—that is common in all depression variations.
Depression can affect sleep, and sleep disorders can lead to depression, creating a never-ending cycle. Sleep disturbances due to depression are more complicated than they seem on the surface. Read on to find out more about how sleep and depression are connected and some lifestyle tips on how to handle sleep and depression.
Sleep-Depression Connection
Depression and Insomnia
Treatments for Depression-induced Insomnia
Lifestyle changes to help you sleep
Sleep tips
When to see a doctor
The Sleep-Depression Connection
Sleep disorders can lead to depression, and all varieties of depression can lead to sleep disturbances. Insomnia and hypersomnia (excessive sleeping) are both signs of depression.
Treatments for sleep disorders and depression intersect and can help both disorders. While the conditions are closely related, having a sleep disorder does not automatically lead to depression.
Chronic sleep loss leads to poor moods and anxiety, both symptoms of depression. Since depression is a disorder of the brain, it makes sense biologically that the disorder would impact other parts of your brain.
Does Depression Cause Insomnia?
Insomnia is one of the first symptoms those suffering from depression show. Not everyone diagnosed with depression will experience insomnia. However, intrusive thoughts like feelings of sadness, guilt, and hopelessness can interrupt sleep. Also, anxiety that often accompanies depression often causes rumination of thoughts, fearing sleep, and racing thoughts that can keep you awake.
Depression can cause excessive tiredness and hypersomnia. Oversleeping is common in atypical depression, a depression caused by an event. Atypical depression can be alleviated by a positive event. About 40% of young adults with depression experience excessive sleeping.
Those with depression will use sleep as an escape from their feelings. Depression often causes fatigue and physical pains that linger and are followed by sadness and changed moods. Feeling tired and experiencing pain increases sleeping in those with depression.
More often than not, those suffering from depression will also experience insomnia. The best way to tell if you have depression-induced insomnia is to keep a sleep and mood journal to watch out for patterns around stress. Insomnia is a common symptom experienced at the start of a depressive episode.
Treatments for Depression-induced Insomnia
There are multiple treatments for depression-induced insomnia. From prescription medication, SSRIs, sleeping aids, exercise, and more, there is a treatment for everyone. Here are a few proven treatments for depression-induced insomnia.
Remember to ask your doctor before trying any new medications, treatments, or programs. If you feel you might be depressed, see your doctor or call the SAMHSA helpline.
Cognitive Behavior Therapy
Cognitive behavior therapy for insomnia or CBT-I is a form of therapy that teaches and encourages healthy behaviors to induce restful sleep. CBT-I is designed to teach patients new behaviors that help quell depression-induced insomnia. These behaviors include sleep restriction, sleep hygiene, and improving sleep environment.
SSRIs
Selective serotonin reuptake inhibitors, or SSRIs are the most common antidepressants. These medications alter brain function and chemistry to treat depression and other mood disorders. SSRIs like Zoloft or Prozac release serotonin, a neurotransmitter that signals your brain. Those with depression suffer from a brian malfunction that impacts the mood center of the brain. The increased serotonin from taking SSRIs treats depression and helps lessen the effects like insomnia.
Prescription Sleep Aids
If you’re suffering from insomnia, your doctor can prescribe prescription sleep aids. Note these medications can have harmful side effects if not taken correctly. Prescription sleep aids are much stronger than over-the-counter options. Sleep aids will cure insomnia and allow you to get the sleep you need and may not be used long term.
When taking prescription sleep aids, make sure you can “sleep off” the medication to prevent grogginess the next day.
Sleep Hygiene
Sleep hygiene is another term for developing sleep habits or a routine. Developing good sleep hygiene allows you to fall asleep, stay asleep, and create the environment you need for quality, restful sleep. Examples of sleep hygiene include keeping your room dark, establishing a consistent bedtime, avoiding caffeine before bed, and removing/avoiding distracting electronics.
Sleep Restriction
This might seem counterintuitive, but restricting sleep to a regular bedtime and establishing a bedtime routine will help you fall asleep. A bedtime routine trains your body to know when it’s time to go to bed, so you will naturally start getting sleepy nightly. Sleep restriction therapy limits the time you stay in bed and daytime napping. By restricting sleep, you will be more tired and want to go to bed.
Lifestyle Changes to Help You Sleep
Once you’ve changed your sleep habits to improve your mental health, you must commit to lifestyle change to see the results you want.
Adjusting your lifestyle can be a challenge having someone else to hold you accountable can help you stick to the plan that will change your life for the better. Let a friend, family member, or significant other know your plan. Ask them to remind you about your recent changes and have them remind you if needed. This extra step will help you stay on track.
Adapting the following lifestyle changes will improve your sleep habits, depression, and overall physical health.
Starting a regular exercise routine will not only improve your sleep, but will also improve your overall health.
Meditation
In the past few years, meditation has grown in popularity as more people have experienced the health benefits of the practice. Studies show that meditation called mindful meditation improves sleep, helps you fall asleep faster and stay asleep, relieves stress, improves anxiety, and aides in fighting fatigue.
Mindful meditation focuses on calming breathing techniques and focusing being in the moment. Meditation is recommended for 20 minutes per night and refocuses your thoughts, to calm your mind.
Get Some Sun
Along with providing vitamin D and improving mood, sunlight also helps you sleep. While this may sound counterintuitive, studies show that exposure to sunlight during the day helps regulate circadian rhythm- our body’s natural internal clock that regulates our sleep/wake cycles. Those who work night shifts and rotating schedules are susceptible to circadian rhythm disorders.
When we wake up and see sunlight, our bodies release cortisol- a hormone that tells our body it is time to wake up. If you’ve ever woken up early, seen the sun, and have trouble going back to sleep, this is why. Additionally, as the sun goes down our bodies produce melatonin, or the hormone that promotes sleep. By exposing yourself to morning light, you’ll be able to sleep better and regulate your natural sleep/wake cycle.
Use Sleep Apps
While exposure to blue light from electronics before bed can have detrimental effects on your sleep, there are apps that track your sleep, help you fall asleep, and provide sleep statistics based on sleep journals. One of the most popular apps, Sleep Cycle tracks and analyzes your sleep patterns and sleep phases.
The app works by waking you up during your lightest sleep phase. This prevents the jarring wake up from a traditional alarm that leaves you groggy and in a sour mood. Sleep Cycle also tracks movement, snoring, and stores your average sleep times and wake up times. The app includes a journal-like option where you can mark if you had caffeine before bed, exercised, had a stressful day, and more to see how daily events affected your sleep.
Get Up
Instead of tossing and turning, get up. Next time you stare at the clock, unable to sleep–don’t! Forcing yourself to sleep rarely works and leads to more stress and anxiety. It’s best to get up and do something relaxing until you feel tired.
Limit Caffeine
Many can’t get through the day without their daily cup of coffee and sometimes an afternoon pick-me-up. That afternoon latte can leave you feeling wired and unable to sleep. Studies show that caffeine consumed within 6 hours of bedtime can disrupt sleep. For instance, if you go to bed at 10:00 p.m., avoid caffeine after 4:00 p.m.
Avoid Blue Light
With most of our lives spent in front of screens, this is easier said than done. The blue light emitted from electronics disrupts our circadian rhythms and simulates sunlight keeping us awake. Blue light suppresses melatonin, preventing us from getting tired.
If you’ve been scrolling through your phone before bed and notice your perk up as you scroll, blue light has kept you awake. It’s best to turn off electronics at least an hour before bed to prevent blue light
Sleep Tips That Can Help With Depression
Once you’ve adapted your lifestyle and made the choice to change your sleep patterns and schedule, it's difficult to know where to start. It’s also just as easy to backslide into old habits. Along with treating depression and other mental health issues like anxiety that can cause insomnia, here are a few additional tips to help you sleep with depression.
Don’t Work Before Bed
With most companies still working from home, and remote work is the new normal for the foreseeable future. While working from home has its benefits, one downside is sleep pattern disruption. Remote workers without set hours and an office to go to find boundaries between work and home have blurred. A survey of 2,000 at home workers found that 70% of those whose starting working at home experienced sleep pattern disruption.
Working in your bedroom impacts sleep patterns. Experts recommend sticking to a work day schedule and try to work outside of your bedroom, if possible. Removing electronics from your bedroom before bed will allow you to relax and take your mind off work. Establishing a bedtime routine away from electronics and work will help you relax and sleep.
Avoid Social Media
While reading a book or even listening to calming music or meditation on your phone can help you sleep, pulling up Instagram one last time before bed can lead to decreased sleep quality. Studies show that checking your social media up to thirty minutes before bed are 1.5 times more likely to experience disrupted and poor sleep.
Viewing social media before bed can cause anxiety and depression that prevent you from falling asleep. Blue light from our phones and computers suppresses melatonin, keeping us awake. High amounts of social media usage, in general, is proven to cause poor mental health, including depression. Simply reducing your social media usage to half an hour a day can improve mental health. Limit yourself to a set amount of time on social media daily by putting locks on those apps. Also, turning off notifications for your social media accounts can take away the temptation to check your phone.
Read
Tonight, when you hop into bed, pull out your favorite paperback instead of scrolling through your phone. There are numerous studies and evidence showing that reading before bedtime reduces stress, distracts your mind, improves cognitive functioning, and increases the time it takes to fall asleep.
Reading on a Kindle or other device is beneficial as well–just make sure to turn down the brightness or try blue light filtering glasses or shields. However, it is best to keep e-readers out of the bedroom.
Take a Warm Bath Before Bed
A warm soak in the tub before you hit the sheets might be just what you need for a good night’s sleep. Warm water helps lower your core body temperature, which signals your body that it is time to go to sleep. According to a study published inSleep Medicine Reviews, a one to two hour bath up to 90 minutes before bedtime in water measuring 104 to 109 degrees Fahrenheit, or 40 to 43C is the magic formula for the best sleep.
Natural body temperature fluctuations is why this sleep trick works so well. Warm water causes the body��s thermoregulatory system to focus blood circulation from the core to the peripheral hands and feet. When your body is exposed to warm water, your body temperature rises and then falls. The decrease caused by exposure to cooler air creates the decrease. Experts advise those who work night shifts or have a rotating schedule to try this method for inducing sleep.
On the flip side, a cold shower will raise body temperature and have the opposite effect. While it's tempting to take cooler showers during the hotter months, it is best to turn the shower dial up a up for better sleep.
Keep a Regular Bedtime
There’s a reason your bedtime was so important as a child. Maintaining a regular sleep schedule throughout your life is vital to overall health. Regardless of your schedule, keeping a similar bedtime daily leads to good health.
Irregular sleep patterns are shown to increase the risks of elevated blood sugar, obesity, heart disease, and hypertension. Inconsistent sleep patterns disrupt circadian rhythms, leading even more issues with sleeping.
If you are taking any of those medications or others that might cause insomnia as a side effect, contact your doctor about changing your medication or adjusting the dosage time.
Avoid Alcohol
Alcohol relaxes the body and can make you fall asleep. You might feel great after a few drinks but your sleep will suffer. The drowsy feeling you get from tossing back some wine at happy hour causes sleep rhythm disruptions, including blocking REM sleep. Using alcohol to get to sleep over time leads to a plethora of health problems.
Our sleep patterns comprise delta and alpha activities; delta a slow wave pattern while alpha occurs during rest and not actual sleep. Alcohol causes your brain to cross these wires and allows both sleep patterns to activate. This process limits deep sleep.
Along with interrupting sleep patterns, alcohol relaxes the throat muscles which increase the risk of snoring and sleep apnea.
When You Should See a Doctor
If you’ve been experiencing sleep issues related to depression, it is best to see a doctor as soon as possible. Treating both conditions will improve your quality of life. Insomnia and depression can occur separately as well. If this is the case, treatment by a medical professional and lifestyle changes can help.
Seek immediate medical attention if you experience thoughts of suicide, hurting others, or if you are experiencing drastic changes in mood and personality.
Both sleep and depression are all too common problems that millions experience. Getting the help you need and to deserve will transform your life and allow you to perform better at work, revive relationships, and improve health.
If you’re looking for additional sleep resources, or think you might need a new mattress to even further improve your sleep, visit SleePare for additional information and resources.
Shanir Kol, founder and CEO of SleePare, pioneered the “Try and Buy” model in eCommerce, enhancing mattress shopping by combining in-store trials with online purchases. Launching in 1999, his company focuses on customer satisfaction and eco-friendly practices, aiming to minimize mattress waste and expand sustainably.
I had an exceptional experience mattress shopping at SleePare with the most wonderful salesman, Valerio. His knowledge, expertise and care made the mattress purchasing process as easy as a blissful dream. I was given the opportunity to try a wide variety of mattresses at different price ranges, educated on the different offerings from each mattress company, and given as much time as I needed to contemplate my purchase with no pressure. I will be recommending SleePare and Valerio to all my friends and family for their mattress needs for the 6 star customer experience.
My in-store experience was exceptional. What's great about this store is that one has the opportunity to test out mattresses that are only sold online, all in a very relaxed atmosphere. Fazi was amazing! Once she knew what I was looking for, she showed me only the products that fit my requests. I was interested in 2 different mattresses and she answered all my questions about the features and differences between the two. And absolutely no pressure to make a decision right away. Highly recommended!
This place is truly a gem for those drowning in endless mattress searching. The place is extremely clean, well lit, cozy and comfortable. There's also wide variety of mattresses of different price range and firmness. Also, big shout to Fazi who assisted our trip to SleePare today. She is so knowledgable, respectful, kind and easy to talk to. I never thought I would leave a mattress shop feeling elated and joyful, but this place is top notch.
Valerio was fantastic in helping me purchase my mattress coming into the city. He provided expert advice and personal insight to ensure that I made the best purchase possible. I will definitely be coming back to this store!
Valerio was absolutely amazing! He helped me pick the perfect mattress. He is so personable and was patient with my indecisiveness. Would 100 percent recommend coming in to see him for your perfect mattress.
I really enjoyed going to SleePare. The person I worked with, Fazi, was excellent and was able to give me great information about each mattress I tried and the differences in comfort. It was a great experience. Would definitely recommend!
Amazing experience! Valerio is super knowledgeable, friendly and he gives you space to try a lot in peace! We bought our mattress and made a great deal!
Fazi was excellent and so knowledgable about each mattress. Her patience and expert advice made me feel confidant in my decision, never feeling I was being pressured. Highly recommend!
Fazi greatly helped us in the search of our new mattress. Our experience with her was delightful. She did not only take her time to understand our needs but also took time to educate us on all the aspects and details around a mattress choice.
Have had a nightmare of a time navigating the mattress industry on my own, especially after a few bad purchases from online bed in a box brands. Thankfully, Malcom and Sleepare helped my partner and I pick out what will hopefully be the perfect mattress for us. Really appreciate Malcom's knowledgeability and patience in answering all of our questions and being incredibly accommodating.
I had a great experience at SleePare and recommend them wholeheartedly. I had developed back pain and sciatica on my old mattress even though it was in great condition, and my Physical Therapist recommended that I change to a mattress with more cushioning as well as more support. SleePare is not restricted to just one or two brands. In their large showroom I could actually try a variety of brands for as long as I wanted. I figured that having to spend 8 hours on a mattress required a long testing. Raveena helped me and she was perfect. She first took time to understand my particular needs. Then she guided me with great expertise toward the type of mattress that would fit my needs. I was impressed by how knowledgeable she was and I trusted her answers because she did not embellish them or push to make a sale. Their generous free return policy of 100 days allowed me to try my new mattress at home. I don't understand how people can buy something online as personal and sensitive as a mattress without even knowing if they like it in the first place, and then go through the trouble of having to return it. SleePare was the place I was looking for: they are straight shooters that offer a nice selection of many brands with expert and honest advice. I've been sleeping on this mattress for 8 months and back pain and sciatica no longer wake me up.
Valerio was so lovely, and extremely knowledgeable about the matresses! He energetically gave us details on each bed in the showroom. There was a wide range of mattresses on display including some that were not advertised on their website, so we were glad we came in. My partner and I felt comfortable enough to try some beds together, it was a very queer friendly space and we felt confident enough to make a decision. We ended up getting a great deal on a typically expensive mattress, and he was very accommodating to our drop-off schedule. We had so much fun. 🌈❤️
Went there on 5 days ago to look for a king size mattress. Made an appointment. Read a bunch of reviews on line and went to check out the mattress that was highly recommended. Valerio helped us understand how mattresses are made and encouraged to try them. We eventually chose a different mattress to the one we went to check out. Very positive experience. Would recommend you go before committing to a mattress type based on reviews on line like NYT or Forbes ranking etc
I was warmly greeted by Fazi, who listened to my concerns about the kind of mattress. I thought I might be looking for. She cordially offered information and insights relating to my search and then spent significant time with me showing a variety of mattresses that she thought would offer me good sleep and good value. It was an A+ experience.
Malcom was extremely knowledgeable, friendly, and helpful. They’re to help but also patient and let me take my time, and happy to answer all my questions. A very positive experience, and I’m looking forward to improved sleep on my new mattress!
Visited Sleepare today. Valerio helped us out purchasing mattress. He was helpful, polite, and friendly. Got the mattress that we wanted with great price. Great experience.
Great experience. Store Manager, Fazi, is very welcoming and helpful. We were given enough information and time to make a decision with no pressure whatsoever. Made a daunting effort clear and simple. Would highly recommend.
Valerio helped my wife and I find the mattress we’ve been needing for months! He walked us through every option and told us the composition of each type! We would have been lost without him! We will only ever come back here for anything we need in terms of our bedding in the future! He made the process stress free and we’re walking out with exactly what we were looking for! 10/10
I feel grateful to live in an area where a showroom like this is available. After all, a mattress is one of the most important purchases we make in our lives, and it's certainly risky making a blind buy!During my appointment, not only was I able to physically test mattresses from companies that have no brick-and-mortar locations, but the associate named Fazi was absolutely instrumental in my ultimate purchasing decision. I was very impressed with her knowledge of the mechanics behind each mattress, and ways to distinguish between whether any bed-related accessories are worth the money. Even if you're not local to NYC, I'd highly recommend visiting here for a consultation. I'm glad the word is spreading about this place!
Wow, what a fantastic experience! The best customer service of any mattress store I've ever been too, bar none. Fazi was incredibly attentive, offering excellent feedback and advice throughout the process of exploring all the various products Sleepare has to offer. I was really impressed by her attention to detail, and the patience and care she showed me as I asked many (MANY) questions! I am very much planning on buying my mattress from SleePare -- can't recommend this store enough.
I had a great experience today when I visited SleePare Mattress Store in Manhattan on West 30th made all the more wonderful by Fazi. She is so knowledgeable, helpful, patient and kind. I had done a little research about beds over the last couple of weeks, but actually trying out the mattresses in this showroom with Fazi’s knowledge about each and her suggestions for me to ponder, I feel I am better equipped to pick the right mattress for me and my problematic lumbar spine. I would and will recommend highly to anyone looking to buy a mattress to go to SleePare. Thank you SleePare and Fazi!
I had a fantastic experience here. Had an evening appointment and the salesman, Valerio, spent 40 minutes with me explaining the differences between mattresses in great detail. He guided me to a choice that was both extremely comfortable and also not at the top end of my budget range. And he didn't even try to get me to buy something at the super high end. I didn't think I was going to make a purchase right on the spot, but he instilled so much confidence and comfort in the process that I walked out of the store having ordered my new mattress. Fantastic experience, thanks to Valerio!
I recently visited Sleepare for the second time to shop for a new mattress, and Valerio made the experience truly exceptional. From the moment I walked in, he was friendly, attentive, and genuinely interested in helping me find the perfect mattress for my needs.Valerio was incredibly knowledgeable, explaining the differences between various types of mattresses, firmness levels, and materials in a way that was easy to understand. He took the time to ask about my sleeping habits and preferences, ensuring their recommendations were tailored to me.What really stood out was he’s patiencethere was no pressure to rush or make a decision. He encouraged me to take my time testing out different options and answered all my questions thoroughly.Thanks to Valerio, I found a mattress that feels perfect, and I couldn’t be happier with my purchase. If you’re shopping for a mattress, I highly recommend working with Valerio he truly care about customers and go above and beyond to provide excellent service!
We walked in today at Sleepare in nyc and were greeted by Malcom. We told him what we were looking for (a good quality mattress that helps support hip injuries, is comfortable for back and side sleepers and is not too soft) and although we came in with a Dream Cloud, as soon as we laid on it we didn’t like how much we sunk in. We ended up lovingggg the Helix Dawn which to our surprise was a firm mattress with a plush pillow top and that’s the one we both liked. Malcom let us lay as long as we wanted and gave us insight on each mattress. He was cheerful and attentive and made us feel like the experience was worth it. He also told us about a bundle sale that was ending the same day as our visit and we chose to purchase and get the bundle. So we got a mattress and a mattress cover, pillows, and bedsheets for free! So excited to receive the mattress! Thanks Malcom!
Wow… just wow. Went to try some mattresses and didn’t think I would get such an amazing experience, and it’s all thanks to Valerio! He’s so personable and a great person. Super knowledgeable and professional, and makes you feel right at home. He has your best interest in mind and will not try to sell you the most expensive mattress, but the one that suits you the best. Thanks Valerio for an amazing experience!
Our Sleepare experience was enhanced by Valerio, who made shopping for a mattress a truly enjoyable experience! He had great advice and knowledge of all the different types of mattresses, which helped us make our final choice.
I had a wonderful experience at SleePare. I made an appointment the day before and included my budget along with some preferences and sleep habits (I recommend doing this as well if visiting). I was helped by Malcolm who was incredibly helpful and already had some beds lined up according to my appointment notes. Malcolm was super helpful and not pushy at all. He took great consideration of my constraints and helped me narrow down my choice as well as answer my countless questions. I had some brands in mind but with their help I was able to find a mattress that wasn’t even on my radar and I was much more happy with. This is a great spot to check out online mattress brands in person before committing to a purchase or sleep trial. Overall I was very happy with my experience and definitely recommend Malcolm to help you out!
What a great shopping experience! Valerio answered all our questions and held guide us to find the perfect mattress. On top of the great service, Valerio made us feel welcomed and we trusted his expertise! Very happy with our shopping experience!
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Meet The Author:
Shanir Kol
Shanir Kol, founder and CEO of SleePare, pioneered the “Try and Buy” model in eCommerce, enhancing mattress shopping by combining in-store trials with online purchases. Launching in 1999, his company focuses on customer satisfaction and eco-friendly practices, aiming to minimize mattress waste and expand sustainably.