Rebecca Manzi According to a study by the University of Cambridge involving 300,000 participants, sleeping between 7 and 9 hours a night reduces the risk of developing depression by 22%.
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Sleep, long considered an essential component of physical and mental health, is increasingly seen as one of the most important factors in the prevention and management of depression. According to a study by the University of Cambridge, consistently sleeping seven to nine hours each night may lower the risk of depression, including treatment-resistant depression, by 22%.
Specialists confirm that sleep is an active and not passive process. While one is resting, the brain solidifies memories, works out emotions, and helps the body battle inflammation and disease. For better understanding of these mechanisms, this study examined data from roughly 300,000 participants in the UK Biobank initiative, including people who had experienced recurrent depression, as well as others with no lifetime history of depression.
Lifestyles-healthy sleep, exercise, and strong social relationships-in combination can cut the risk of depression up to 57% in people who follow them consistently. This review also looked at markers in the blood, including the inflammatory marker C-reactive protein, associated with depression; these, too, were considerably improved in people living healthily.
The complex relationship between sleep and depression
Dr. Barbara Sahakian, the psychologist and neuroscientist leading the study, pointed out that sleep is particularly important for emotional regulation and mental health. Not only does it help the brain deal with stress and regulate emotions, but it also helps in memory and supports the immune system. For example, people who get a good night’s sleep are less susceptible to diseases like the common cold.
Sleep and depression, however, are interrelated in a very complicated manner. According to Shannel Kassis Elhelou from the Pacific Neuroscience Institute, it’s pretty hard to say whether it’s the lack of sleep that causes depression or the depressive symptoms that have affected sleep negatively. Stressful events, like problems at work or within the family, may lower an individual’s chances of falling asleep or having regular rest.
For those suffering from insomnia or sleep disorders, cognitive behavioral therapy (CBT)-based strategies have proven effective. Techniques such as managing negative thoughts and establishing a consistent sleep routine can significantly enhance sleep quality, contributing to overall well-being and depression prevention. Remember, sleep is not just a necessity but a vital resource for a better life.
Source: Nature Mental Health
