This article discusses how sleep and depression are connected, the characteristics of depression naps, and why depression can lead to excessive napping. It also explores treatments and coping strategies that can help.
Sleep and Mental Health
To many people, it won’t come as a surprise that sleep and mental health are closely intertwined. Sleeping for extensive amounts of time is commonly associated with diagnoses of depression, which is usually accompanied by several other symptoms and identifying factors. In fact, several studies have shown that between 65% to 90% of adult patients with major depression have experienced sleep dysfunction in some form. Taking a ‘depression nap’ by napping for long periods on a daily basis is one example. According to Alex Dimitriu, MD, a psychiatrist and sleep medicine specialist and founder of Menlo Park Psychiatry & Sleep Medicine in Menlo Park, California, depression naps refer to taking a nap when you’re feeling low, in an effort to boost your mood. But it might not necessarily indicate a serious problem. “It is important to realize there is a very big difference between feeling tired, sleepy, sad, and depressed,” Dr. Dimitriu says. “A lot of times it can be hard to know your own feelings, and too often in my work, people with fatigue end up thinking they are depressed.”
Characteristics, Traits, and Symptoms
Just like feelings of depression can lead people to want to sleep all the time, being in a general state of sleep deprivation—whether it comes from caring for young kids, dealing with long work hours and work-related stress, or other personal reasons—can also contribute to feelings of depression. When it comes to distinguishing fatigue from sleepiness from depression, it helps to understand each one in more detail. It pays to recognize that getting an adequate seven to eight hours of sleep per night would likely benefit all three issues, Dr. Dimitriu says.
Sleepiness
Sleepiness is usually the easiest to identify. You can do so by asking yourself if you would be able to fall asleep right now.
Fatigue
Fatigue, meanwhile, is different from regular sleepiness. Signs of fatigue include low energy, reduced motivation, and drive, but not necessarily a desire to sleep, Dr. Dimitriu says. With fatigue, your body may physically feel tired, which can also be a sign of another underlying health issue. This highlights the importance of keeping up with regular doctors’ visits and keeping your provider updated on any and all concerns.
Depression
Finally, depression is marked chiefly by low mood and loss of interest in pleasure on most days for two weeks, Dr. Dimitriu says. Additional symptoms can include:
Decreased energyLoss of interest in daily activitiesFeelings of hopelessnessLow appetiteThoughts of suicide.
If you suspect you may be experiencing symptoms of depression, it’s key to seek professional help to navigate the path forward appropriately.
Identifying Depression Naps
It can be hard to pinpoint whether a napping habit is truly a symptom of depression, or if you’re just exhausted, Dr. Dimitriu says. The first step is to confirm whether basic human needs are being met, such as getting enough sleep for at least a week, eating healthy, some socialization, and exercise “If someone experiences low mood on more days than not, with a loss of interest in pleasure or lack of joy, it may be time to speak to a professional,” Dr. Dimitriu says. “However, thoughts of death or suicide are an immediate red flag that professional help is needed.”
Causes of Depression Napping
The desire to nap can be brought on by sheer exhaustion and underlying mental health issues. Sleep plays a vital role in mental health, but it is also essential to recognize that this relationship is bidirectional. Mental health also impact sleep. However, people who are depressed also often find themselves feeling alert at the same time and not able to sleep during the day, which adds to the importance of seeking a proper diagnosis and treatment plan.
Treatment for Depression Naps
If you’ve sought professional help for underlying depression, your provider can help you determine the appropriate treatment path, such as regular therapy sessions, prescription medication, or both. If the problem is tied more to your sleep patterns, seeking help from an expert can also help you to improve your sleep hygiene and develop better sleeping habits and patterns. In order to improve your sleep habits and ensure that you are getting the rest you need, you should:
Create a restful nighttime routineGo to bed and wake up at the same time each dayCreate a comfortable sleep environmentAvoid electronic devices before bedtime Skip heavy meals in the late eveningManage your stress levelsLimit caffeine intake, particularly later in the dayGet regular physical exercise
Coping
Once you’ve appropriately identified what you’re experiencing, you can determine if you need to take action to adjust your routine and habits. You may need to limit how often you nap, or you might need to increase your activity level during the day. Naps, if kept to about 30 minutes long and not too close to bedtime, can be a nice way to recharge and reframe thinking, Dr. Dimitriu says. As long as they don’t interfere with nighttime sleep or result from not getting enough sleep at night, they can be healthy and restorative.
A Word From Verywell
If you’ve felt a bit blue, short naps aren’t a harmful thing—in fact, they can be restorative and help you feel refreshed and better able to maintain productivity during the remainder of your day. As long as you’ve sought professional help where necessary to rule out underlying mental health conditions, an occasional nap can be effective for boosting your mood.
