Exercise and Depression
When you have depression, exercising may be the last thing you think you can do. But research suggests that 30 minutes of exercise a day, for at least 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.
Sleep and Depression
The 2006 Better Sleep Month Survey, carried out cooperatively by the National Mental Health Association (NMHA) and Better Sleep Council, found that getting a better night’s sleep did 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 percent), as opposed to those receiving an average of six hours of sleep or less (45 percent).
How Much Sleep Do We Need?
Both adult men and women need 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.
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.
Treatment of Clinical 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 psychiatrist. 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. However, you can also contribute to maintaining a balanced mood on a day to day basis by getting enough exercise and sleep.
More Information on Depression
There are numerous on-line and in print resources with additional information on clinical depression, including: Psychology Prof Online and The Mayo Clinic: Mental Health Center.
This Suite 101 article 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.
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