Sleep.
About 30% to 35% of American adults get less than the recommended seven hours of sleep per night, according to the Centers for Disease Control and Prevention.
The problem is much worse for people who suffer from depression. Between 65% and 90% of adults with depression experience sleep problems, such as trouble falling or staying asleep. Insomnia is the most frequent issue, while sleeping too much (hypersomnia) affects a smaller percentage, according to a recent study.
I asked Jared Byer, HFC, a Buffalo Health Educator who focuses on promoting lifestyle change through evidence-based research, about his thoughts on whether exercise can help address the sleep/depression problem.
Jared’s passion is promoting lifestyle change through fact-based research. His seminars provide actionable steps to promote well-being and longevity. He has over 30 years of experience working in the health & wellness industry, along with many honors and awards for his service. To date, he has presented over 300 seminars to groups large and small on a range of wellness topics. He owns and operates Made 2 Move Fitness in the Buffalo, NY area and offers in-person and online health coaching.
You can learn more about Jared at the end of his article and visit his website to explore the variety of programs he offers for busy professionals. A sedentary lifestyle and lack of sleep can create significant risks to both your physical and mental health.
Here are Jared’s thoughts about the complex interplay lack of exercise, poor sleep, and depression:
INCREASED RISK
Research consistently demonstrates that these factors are major contributors to various chronic conditions and mental health struggles, including depression.
When your body remains inactive for long periods, it affects your physical and Mental health:
The link between a lack of movement and depression is well documented, with inactivity serving as both a potential cause and a consequence of poor mental health. Research shows that inactive individuals have significantly higher rates of moderate to severe depression than those who are physically active. Some studies have found that individuals who do not exercise regularly have a substantially higher risk of experiencing depressive symptoms.
HUMAN BIOLOGY
- Myokines and Detoxification: Exercise induces chemical changes in skeletal muscle, releasing “myokines” and helping the body clear substances that may harm the brain and contribute to depression.
- Neuroplasticity: Movement stimulates the release of Brain-Derived Neurotrophic Factor (BDNF), which supports neuronal growth and maintenance and positively affects learning, memory, and cognitive function.
- Mood Regulation: Physical activity boosts “feel-good” hormones like endorphins, which help improve mood, concentration, and energy levels.
- Treatment Potential: For many people with mild to moderate depression, regular physical activity can be an effective complement to standard treatments, including medication.
THE IMPORTANCE OF SLEEP
The relationship between poor sleep and depression is bidirectional, meaning each can contribute to the development and severity of the other. While sleep disturbances are often identified as a primary symptom of depression, research increasingly highlights that chronic sleep deprivation can be a significant risk factor for developing depressive disorders.
THE SCIENCE
The connection between sleep and depression is rooted in several biological and psychological mechanisms:
- Impaired Emotion Regulation: Deep sleep is essential for processing and regulating emotions. When sleep is restricted or fragmented, the brain’s ability to regulate negative emotions is compromised, leading to heightened irritability, stress, and reduced resilience against negative thoughts.
- Neurochemical Imbalances: Disrupted sleep cycles can impair the production and regulation of key neurotransmitters, including serotonin and dopamine, which are critical for mood regulation. Specifically, sleep deprivation is linked to elevated cortisol (a stress hormone), which can suppress serotonin production.
- Circadian Rhythm Disruption: The body’s internal clock regulates sleep-wake cycles, digestion, and hormone release. Chronic disruption of this rhythm can impair metabolism and increase vulnerability to mental health challenges.
- Cognitive Decline: Insomnia and sleep deprivation disrupt memory consolidation, making it harder to concentrate, process information, and manage daily tasks.
THE IMPACT
“Individuals with insomnia are approximately 10 times more likely to develop depression than those who report good sleep quality.”
“Up to 90% of people diagnosed with depression report some form of sleep disturbance, such as insomnia (difficulty falling or staying asleep) or hypersomnia (sleeping excessively).”
CONCLUSION
Exercising can have positive effects on promoting sleep and lifting depression. If you want to learn more about I can help you get moving in the right direction, you can reach out to me on my website at Made 2 Move Fitness.
-By Jared Byer, HFC
Disclaimer: This information is for educational purposes only and does not constitute medical advice. If you have chronic health problems or are currently experiencing symptoms of mental illness, please consult with a healthcare professional to determine the safest and most effective approach for your specific needs.
