Anxiety's Impact on REM Sleep: Could It Lead to Vibrant Nighttime Imagery?
The American Academy of Sleep Medicine recommends that adults, regardless of age, should aim for 7 to 9 hours of sleep per night. For adults over 65, a slightly reduced amount of 7 to 8 hours is advised.
For those who struggle with depression and insomnia, combined treatments may be more beneficial. Cognitive behavioral therapy for insomnia (CBT-I) is one such treatment that has shown promise.
Impaired sleep is not only a contributing factor but also a symptom of depression. Difficulty falling asleep or changes in sleeping habits are common in people with depression, and many experience insomnia or hypersomnia (inability to stay awake during the day).
Establishing a regular, relaxing bedtime routine can help improve sleep. This might include taking a bath, reading a book, or engaging in other calming activities before turning in. A dark room that's cool and quiet can be soothing and relaxing for sleep.
It's also important to avoid using electronic screens before going to bed, as they can disrupt sleep patterns. Consider using your bed for sleep and sex only.
Exercise is another effective tool for improving sleep. Regular physical activity increases the production of endorphins, which can help improve mood and promote better sleep.
If you find yourself still awake after 15 minutes in bed, it may be helpful to get out of bed and do something relaxing, such as deep breathing or progressive muscle relaxation.
For those who experience nightmares, imagery rehearsal therapy (IRT) may be beneficial. This therapy, often used by cognitive behavioral therapists, involves rewriting and reimagining distressing dreams in a more positive and less frightening manner.
Research suggests that people who experience fatigue, and especially symptoms of insomnia and poor concentration, have an increased chance of developing depression. Conversely, getting the recommended amount of sleep may be a challenge for those with depression.
It's important to note that sleep disorders and nightmares are common in people with mental health conditions such as major depressive disorder, bipolar disorder, and psychotic disorders like schizophrenia. Some people find antidepressants helpful in managing depression and improving sleep.
For those living with depression, there are things you can do to help improve your mood, dreams, and sleep. If you're struggling, consider speaking with a healthcare provider or mental health professional for personalised advice and treatment options.
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