Typically, when we talk about depression, we discuss the feelings of being “low.” We talk about the hopelessness, and the ideations, and possibly the sadness and emptiness that are hallmarks of the condition. But depression is much more than that, and it is often important for individuals struggling with depression – and their loved ones – to recognize not only what these other symptoms are, but also why they’re occurring.
One such example is hypersomnia.
What is Hypersomnia?
Hypersomnia, or excessive sleepiness, is a common symptom of depression that can be challenging to manage. Unlike insomnia, which involves difficulty falling or staying asleep, hypersomnia causes a person to feel overly tired despite sleeping for long periods.
When someone experiences hypersomnia, they can sleep for well over 8+ hours and still be tired enough to fall asleep when they’re woken up. Depression doesn’t always cause hypersomnia, but when it does, many of those individuals have periods of 12+ hours of sleep or more on a regular basis, missing out on much of the day.
Hypersomnia can be partially behavioral (when you’re feeling down/empty, you may not want to get up), but it also has to do with the way depression affects the brain. Several interconnected biological factors can contribute to hypersomnia in depression, including:
Imbalances in Neurotransmitters – Depression is often associated with changes in the levels of neurotransmitters like serotonin, dopamine, and norepinephrine. These chemicals regulate mood and energy. A reduction in their availability can disrupt normal sleep-wake cycles, leading to prolonged feelings of tiredness.
Dysregulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis – The HPA axis is involved in the body’s stress response and also influences sleep. Chronic stress or depression can dysregulate this system, causing abnormal cortisol levels that impact the quality of sleep and result in persistent fatigue.
Inflammation and Immune System Activity – Emerging research suggests that depression may be linked to increased levels of inflammatory markers in the body. Inflammation can influence the brain’s sleep centers, causing excessive sleepiness and fatigue.
Melatonin and Circadian Rhythm Disruption – Depression often disrupts the circadian rhythm, which regulates the sleep-wake cycle. Abnormal melatonin secretion, which controls sleep timing, may cause individuals to feel sleepy at unusual times or sleep excessively.
Thalamus and Prefrontal Cortex Dysregulation – Depression can reduce activity in these regions, which are crucial for maintaining alertness and concentration. This diminished activity may explain why individuals with depression struggle to stay awake and alert during the day.
Reduced Orexin Levels – Orexins are neuropeptides that promote wakefulness. Studies suggest that people with depression and hypersomnia may have lower orexin levels, further contributing to excessive sleepiness.
It may be one factor or many. Some people also go through periods of insomnia, which can be followed by excessive sleepiness as a person tries to “make up” for lost sleep. The exact cause may never be known, but all of these are evidence that any excessive sleepiness is something a person may not be able to control on their own.
Why Hypersomnia Matters in Depression Management
Hypersomnia isn’t just inconvenient. It can make depression management more difficult. Hypersomnia can create a cycle of reduced energy, lower productivity, and greater feelings of hopelessness, compounding depressive symptoms. Addressing hypersomnia isn’t just about improving sleep – it’s an important part of treating the underlying depression.
Managing hypersomnia in depression requires addressing both the underlying depressive symptoms and the biological mechanisms that cause excessive sleepiness. If you’re experiencing these symptoms, reach out to Flourish Psychology today for more information about our depression treatment options.
We love our dogs and they love us – so much so that dogs respond to our emotions, almost as though they are empaths. Dogs love us so much that they care about us being sad and notice when we are scared and stressed.
Dog training is about teaching your dog to behave in the way you want it to behave. They do that by understanding that you are their safe space, you are “Alpha,” you are in charge and they can look to you for their own health and safety.
You can imagine, then, that a dog that senses that something is wrong may also start to behave differently than you want them to behave. If you struggle with anxiety, depression, or another mental health condition, then there is a risk that your dog may sense those emotions and react in a way that is not ideal. For example:
If your dog senses your anxiety around people, then they may start to worry that people are something to be feared. They may bark, run away, or otherwise act in such a way that they are not behaving on walks and when people visit the way they should.
If you’re feeling sad then your dog may feel sad. They may be less motivated to play, go on walks, or even listen in some situations because they may not be in the right mood.
If you’re feeling stressed, your dog may not be able to feel calm. They may have trouble listening, or may not feel like you’re able to protect them the way they need to and then struggle with their place in the pack.
These are only a few of the examples of ways that a dog’s behavior can be affected by that of their owner.
Addressing YOUR Mental Health for the Sake of Your Dog
“Our dogs need their owners to help them understand the world” says Marc of Chicago Dog Trainer. “The more you take care of yourself, the more you’ll be able to take better care of your pet as well.”
There so many personal reasons to consider addressing your mental health. But sometimes, it’s hard to have that motivation when it has to come from within. If you need that extra little kick to help you get the support you need, consider the benefits that addressing your mental health will improve the behavior of your dog. Your dog wants you happy. Therapy can help you achieve that.
For more information about psychotherapy, please reach out to Flourish Psychology, today.
Uncertainty can often be the enemy of comfort, and while there are many things in life that are uncertain, it is often helpful to have more clarity on some of the things that we do have control over.
That is one of the reasons that the holiday season can be a useful time for families to come together and address various forms of uncertainty. The conversations that you have today can go a long way towards reducing conflict, preventing anxiety, and improving outcomes in the future.
What Are Some Tough Holiday Conversations Worth Having?
First, a caveat. There are certainly many family relationships where communication and trust are a struggle. There are those that find the holiday season to be immensely stressful, because seeing family brings back these memories, stresses, and challenges that have been experienced in years past. In these situations, healthy boundaries are important, and there is no requirement to talk about heavy or important things that fall outside of your comfort zone.
But for those that are open to having important conversations with their families, these important holiday conversations can help you not only during the holidays, but long, long after. Examples include:
Long Term Plans – If you have aging family members, or you are aging yourself, knowing and talking about your long term plans and strategies is often forgotten and yet *extremely important.* Proactively talking about medical issues, long term care, funeral needs, and more can be extraordinarily helpful in avoiding stress and anxiety when needs arise.
Healing and Growth Together – If you and your family have had issues in the past or have felt disconnected or apart, talking about that now, over the holidays, when there are many opportunities to sit and have these important conversations can be a great way to start the healing and growth process. That’s something that can provide social support that will make your upcoming year much more emotionally manageable.
Providing Honest Life Updates – Sometimes, it’s the things that are “unsaid” that are so difficult to manage. In situations where there is emotional, social, even financial news that might be something your family wants to or needs to hear, telling them can reduce that psychological burden of keeping that secret.
Some people even find “loving” conversations to be difficult. Many families do not say “I love you” enough, avoiding compliments and words of affirmation. But hearing and saying those words can have a very powerful impact on our mental health in the future, especially if unexpected difficulties arise.
Moving Forward Together
There is no requirement to be close to one’s family. Individuals with a history of trauma in their family, for example, should not feel like they “need” to have these types of conversations. If you have had difficulties with your family in the past, please consider reaching out to Flourish Psychology, today.
But for families that *can* have these tough conversations, consider prioritizing them. The longer you wait, the more likely an issue arises that is difficult for you to manage emotionally. If you know your family’s long term care needs, for example, then you can prepare for them as they arrive and know that you’re more ready for the road ahead. For those that are prioritizing their mental health, conversations with family over the holidays can be a part of what is needed to make sure that they have less stress in the future.
Health anxiety, also known as illness anxiety disorder or hypochondria, is anxiety that is specifically about one’s health. Someone with health anxiety may find they struggle with moderate to severe anxiety that something is or will be wrong with their health. For example:
They may worry that they have an undiagnosed cancer.
They may worry that a mild illness is really a more serious illness.
They may worry that that a “normal” sensation is a sign of a larger problem.
People with panic attacks often struggle with this type of thinking. They may have chest pain caused by their panic attacks, but worry that their chest pain (and panic attacks!) are actually caused by a heart issue – either one that hasn’t been diagnosed or one that is likely to cause them a major medical event.
Many, many people struggle with illness anxiety disorder. Some people put the exact percentage at anywhere from 5% to 15%, and even that may be an undercount if we include people that have more mild health anxiety issues.
We can – and will! – continue to talk about health anxiety at length, but one interesting thing to think about is the way that health anxiety may have changed since the COVID-19 pandemic first started.
Currently, there is no science about this, so this is solely a thought exercise.
Health anxiety covers any anxiety over one’s health. It doesn’t if the person fears the idea of illness or fears they already have one – all of these can be found under the umbrella of Health Anxiety.
Health anxiety also likely increased in frequency given the availability of information online on websites like WebMD. People were taking symptoms they were experiencing, such as knee pain, and self-diagnosing a more serious condition rather than the simpler, less dangerous explanation. Many doctors have reported that patients come in asking about rare conditions only to find out that either nothing is wrong, or that they have a much more mild and more common issue instead.
Since the pandemic, many people worry that more mild, more common colds and flus could actually be COVID-19, which overall is a much more dangerous condition. It’s difficult to truly fault this fear since COVID-19 has similar symptoms in its mild form and is common, but it can cause anxiety nonetheless.
However, one thing that does appear to be an interesting change since COVID-19 is the fear of catching illness from others. Typically, those that were afraid of “Contamination” were more likely to be struggling from obsessive compulsive disorder (OCD), and their fear of contamination was considered irrational.
Now, there are many people that live in fear of catching COVID to a degree where they fear coughing, fear the sounds of sniffling, and fear any news that someone at an event they went to found out they were sick.
In some ways, this fear can be considered justifiable given the dangers of catching COVID-19. But still, living in fear of others spreading disease to us is certainly a different presentation of health anxiety. It’s also one that is partially rational, which can make it harder to overcome.
If you struggle with health anxiety, no matter how it manifests, reach out to Flourish Psychology, today. We are here to talk to you about your illness anxiety challenges, and determine the best way to reduce your fears.
We live immensely busy lives. Not only are we busy with work, kids, and more, but even our relaxation activities tend to be more stressful now than before. There is a lot less quiet reading of books, for example, and our endless distractions (phone, TV, etc.) mean that we’re always feeling behind and always have more to do.
So what happens?
There’s a term called “Revenge Bedtime Procrastination” that encompasses what happens to many people that are struggling with this. The term “revenge” in this context reflects the subconscious motivation to take back control of one’s schedule. This phenomenon, commonly associated with people who have demanding schedules or lack control over their daytime hours, is increasingly recognized as a form of self-compensation for missed leisure time.
Revenge bedtime procrastination is where individuals “steal” time late at night for activities like watching TV, scrolling through social media, or reading, *despite* understanding the consequences of reduced sleep. Instead of going to bed as they should, they stay up very late at night and then still have to wake up the next morning, leading to extreme tiredness and the challenges they entail.
Why Does Revenge Bedtime Procrastination Happen?
Revenge bedtime procrastination occurs for a variety of reasons. Several psychological and lifestyle factors contribute to revenge bedtime procrastination. Common causes include:
Lack of Daytime Autonomy – People with busy schedules, demanding jobs, or caretaking responsibilities may have limited time for personal relaxation. Late-night hours become a way to reclaim freedom and control over personal time.
Desire for Leisure and Escape – Many use this time to engage in enjoyable activities as a counterbalance to a day filled with responsibilities. This form of escapism often feels necessary for mental well-being.
Poor Sleep Habits – Some individuals struggle with establishing consistent sleep routines. Without a structured bedtime, it becomes easier to drift into nighttime activities that delay sleep.
Stress and Anxiety – The emotional toll of high-stress days can make winding down challenging, leading people to delay bedtime rather than face the pressures of the next day.
Relaxation Habits Not Working – Lastly, it should be noted that the activities we engage in to experience this “revenge bedtime procrastination” also do not really work that well, which means that the time you’re spending taking your time back isn’t necessarily time well spent. This means that you might be staying up later because you weren’t relaxing in the time you have.
All of these are some of the many possible reasons that people may struggle with revenge bedtime procrastination. Other people may have more personal reasons as well.
Effects of Revenge Bedtime Procrastination
Part of us feels like this is self-care. We feel like taking this time back is helpful for us to feel like we’re doing something for ourselves. But while it may feel that way at times, it tends to have problematic effects, including:
Sleep Deprivation – Chronic sleep deprivation leads to reduced cognitive performance, impaired memory, mood swings, and a heightened risk for mental health conditions such as anxiety and depression.
Physical Health Consequences – Lack of sleep is linked to a higher risk of chronic conditions, including obesity, diabetes, heart disease, and immune system dysfunction.
Reduced Daytime Productivity – Ironically, staying up late to gain personal time can lead to fatigue that impairs productivity and enjoyment the following day, potentially creating a cycle of stress and continued bedtime procrastination.
This can also be quite cyclical. When you are stressed, you feel like you need more time to relax. When you are not as productive, you stay busier. When you’re overtired, you more trouble sleeping, and when you can’t sleep, you may do activities that keep you up even later.
How to Manage Revenge Bedtime Procrastination
For those experiencing revenge bedtime procrastination, developing strategies to improve sleep habits and regain balance is essential. Helpful approaches include:
Setting a Consistent Bedtime Routine – Sticking to a regular bedtime and wake time, even on weekends, can establish a natural sleep rhythm and reduce the urge to delay sleep.
Scheduling Personal Time During the Day – Allocating time for breaks or brief leisure activities throughout the day can help individuals feel less deprived of personal time at night.
Using Calming Pre-Sleep Activities – Engaging in relaxation techniques such as deep breathing, meditation, or light reading can help the mind and body wind down for bed.
Limiting Screen Time – Reducing exposure to screens before bed can prevent overstimulation and make it easier to feel sleepy.
It’s also important to remember that the act of sleeping can help someone feel so much more rested and comfortable that they are able to get more personal time and self-care time in during the day. Trying it for an extended period of time can thus be immensely beneficial.
Finding Balance Between Personal Time and Rest
While revenge bedtime procrastination stems from a natural desire for autonomy and relaxation, prioritizing adequate rest is essential for mental and physical health. By finding ways to incorporate self-care and relaxation into daily routines, individuals can reduce the tendency to delay sleep and achieve a healthier balance.
If you’re interested in learning more about revenge bed time procrastination, contact Flourish Psychology, today.
Location: 300 Cadman Plaza West Floor 12 - Brooklyn, NY 11201
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