Sleep, Exercise and Depression: Are They Related?

It's much easier to maintain a healthy mood than to crawl out of an episode of depression. Although not a panacea, getting enough sleep and exercise can help you reduce and manage those disruptive emotional dips.

How Much Sleep Do People Need?

Both adult men and women require about 7.5 to 8.5 hours of sleep each night. Yet the 2005 "Sleep In America Poll" conducted by the National Sleep Foundation (NSF) revealed that the average American adult sleeps only 6.9 hours per night, far less than the amount of sleep that experts suggest is necessary for good health.

Sleep and depression research conducted by the National Mental Health Association (NMHA) in 2006 found that getting a sound night's sleep correlated with better mood among respondents. People who obtained seven or more hours of sleep per night were more likely to rate their general mood as excellent (57 %), as opposed to those receiving an average of six hours of sleep or less (45 %).

Insomnia and Depression

At least two additional studies, one presented at 19th Annual Associated Professional Sleep Societies (APSS) meeting, and the other published in the Journal of Behavioral Sleep Medicine, have demonstrated that insomnia, rather than being a symptom or side effect of depression, often precedes depression, making some patients more likely to become and remain mentally ill.

Exercise and Depression

Although, when depressed, exercising may be the last thing you think you can do, research suggests that 30 minutes of exercise a day, three to five days a week, can significantly improve symptoms of depression. However, smaller amounts of activity, even 10 to 15 minutes of exercise, have been shown to improve mood in the short term; so even small bursts of exertion may be the way to get started when it's initially too difficult to do more.

How exercise reduces symptoms of depression isn't fully understood. Evidence suggests that physical activity can increase the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost those feel-good endorphins, help you sleep better and reduce stress levels.

Getting Treatment for Depression

If you struggle with clinical depression you know that maintaining a normal mood, although not easy, is less of a battle than recovering from a depressive episode. First and foremost, depression needs to be treated by a professional. If you haven't already, find a good psychologist and psychiatrist. Psychologists are PhDs who focus on nonmedical means of managing mental illness, such as counseling therapy. A psychiatrist is a medical doctor who specializes in mental health and who can prescribe medication. Drug therapy may be helpful in regulating your mood on a short or long-term basis.

* This article, originally published in Suite101 online magazine, is a brief description of some of the possible connections between depression, sleep and exercise. The contents of this article are not meant to be a substitute for professional help and counseling.