Depression and lack of sleep are closely linked. Although the two can sometimes be hard to distinguish, there are signs to look out for when your lack of energy may be more than just exhaustion.
It’s often easy to recognize when we’re sleep-deprived due to the noticeable fogginess and fatigue affecting both body and mind. However, distinguishing between being genuinely tired and experiencing depression can be more challenging.
According to the
The relationship between sleep and depression seems to be bidirectional, as people with depression often have difficulty with sleep, whether it’s falling asleep, staying asleep, or finding themselves sleeping too much.
For instance, about 90% of people with depression experience sleep disturbances. Additionally, people with moderate to severe insomnia experience greater depression and anxiety severity.
People who are exhausted from lack of sleep can experience symptoms similar to depression, such as:
- impaired concentration
- loss of energy and motivation
- irritability
However, this does not necessarily mean they qualify for a depression diagnosis.
So, how can you differentiate between exhaustion and depression, and determine which issue came first? While it can be confusing, there are several ways to distinguish between the two.
Healthline spoke with Dr. Alex Dimitriu, a psychiatrist, sleep expert, and founder of Menlo Park Psychiatry and Sleep Medicine Center, on understanding the differences between sleep deprivation and depression.
“Sleep is the tip of the iceberg for our mind’s state,” Dimitriu explained. “People find it much easier to notice sleep is off because it is objective, thus it truly opens the door to investigating if something else is wrong.”
The main symptom of sleep deprivation, which seems obvious, is daytime sleepiness. Other signs and symptoms include:
- increased appetite
- fatigue
- feeling “fuzzy” or forgetful
- decreased libido
- mood changes
Signs and symptoms of depression include:
- loss of interest in activities
- insomnia
- decreased concentration
- lack of energy
- restlessness
- feelings of hopelessness, guilt, or both
- thoughts of suicide
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Suicide and Crisis Lifeline at 988.
- Text HOME to the Crisis Text Line at 741741.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you are not in the same household, stay on the phone with them until help arrives.
The line between depression and sleep deprivation can blur depending on what you’re feeling and experiencing. Dimitriu often asks questions to the clients he works with to know the root of the problem and does this problem has a link with a person’s motivation.
“I often ask my patients if they have the desire to do things but lack the energy, or if they simply are not interested in the first place,” Dimitriu said. “People experiencing depression are more likely to say they simply don’t care to do various activities, even pleasurable ones. Tired people often still have an interest to do things.”
So, depression is more likely to affect your motivation to do activities, such as getting to the gym or having dinner with friends, but being sleep-deprived is more likely to affect your energy level or your physical ability to do things in question.
According to Dimitriu, another way to tell the difference between depression and sleep deprivation is the timeline of symptoms.
Depression involves a time period of 2 or more weeks of a persistently low mood or a loss of interest or pleasure in doing things. It’s extreme, and it doesn’t let up after a few days.
“Many psychiatric diagnoses cluster around a 4- to 14-day time span for any mood episode to count,” explained Dimitriu. “Noting that symptoms may vary day to day, the other rule is that these mood symptoms are present more days than not during such a time.”
If any concern stretches for about a week and affects your quality of life, it’s probably a good idea to speak with your doctor.
In all cases of sleep deprivation, whether someone is experiencing depression or not, it’s important to fix the sleep problem first, as this can be dealt with at home.
Techniques such as getting on a regular sleep schedule, limiting screen time, and practicing relaxation techniques before bed are all easy solutions to try first. But if you’re noticing your mood continues to remain low even though your sleep has improved, you may need further evaluation.
Treatment for depression is different. Therapy and medications help some people, while lifestyle changes, such as regular sleep, exercise, limiting alcohol, and eating a balanced diet, can help others.
“Sleep is the most basic restorative activity for the mind and can affect everything from mood to energy, to attention and focus, said Dimitriu.
He added, “I practice psychiatry with a deep understanding of sleep because I believe it is the missing piece of the puzzle, and we have had some truly outstanding outcomes by combining the two. The relationship is as close and fundamental as day and night, yin and yang.”
Sleep is one of the most important ways to care for our minds and bodies. When we are exhausted, it can lead to low mood, fatigue, and even irritability.
While a lack of sleep alone may not cause depression, research shows a strong connection between sleep issues and depression, highlighting the importance of good sleep hygiene in managing symptoms.
If lifestyle changes, or even just catching up on sleep, aren’t improving your low mood, you may be experiencing depression. It can be helpful to speak with a mental health professional about additional treatment options, such as psychotherapy, medication, or both, to help manage depressive symptoms.
Risa Kerslake, BSN, is a registered nurse and freelance writer living in the Midwest with her husband and young daughter. She writes extensively on fertility, health, and parenting issues. You can connect with her through her website Risa Kerslake Writes, or you can find her on Facebook and Twitter.
