Written by Nancy Kirk
September 30, 2024
Sleep apnea is well-known for affecting your quality of sleep and energy levels, but what’s less discussed is how it can worsen symptoms of depression. People with sleep apnea are around 35% more likely to have depression, with more severe sleep apnea showing a stronger link to depressive symptoms, according to one study published in the International Journal of Public Health. Learning how to cope with emotional challenges can help you reclaim your mental health while managing sleep apnea. Let’s discuss tools for how to cope—and why addressing sleep apnea is crucial to managing depressive symptoms.
The Sleep Apnea-Depression Connection
There are a few key reasons sleep apnea is so closely linked to depression. Sleep apnea causes poor-quality sleep, which can cause out-of-whack emotions, brain fog, and yes—low moods and depressive symptoms.
At the same time, depression can lead to insomnia or make it harder to dedicate yourself to your CPAP machine routine. This creates a vicious cycle where depression worsens, your sleep apnea isn’t prioritized, and the quality of sleep declines further. Knowing how to manage both conditions is essential for improving sleep and mood!
The Emotional Toll of Sleep Apnea
Depression often causes people to experience exhaustion—both mental and physical. Sleep apnea amplifies this fatigue due to the constant interruptions in sleep, which can make even basic daily tasks feel overwhelming.
Fortunately, CPAP therapy can help immensely with your energy and focus levels. And while the initial adjustment period may be challenging for some, Lofta patients see a 90% success rate when starting CPAP therapy. We’ve heard from thousands of patients how much CPAP therapy has improved their energy levels, mood, sleep quality, and overall life! (Click here to check out some of our many 5-star reviews. )
Some people also may feel insecure about using CPAP machines in front of partners. This reluctance to share their experience can create feelings of loneliness. Fortunately, we’ve created this Couples Guide to Conquering Sleep Apnea. Remember that taking care of your health is always attractive. Plus, thanks to the many emotional benefits of CPAP therapy, it likely will strengthen your relationship!
Tips for Managing Depression in Sleep Apnea Patients
Managing depression in sleep apnea patients requires a dual approach that addresses both the physical aspects of sleep apnea and the emotional toll of depression. If you experience anxiety surrounding your sleep apnea, you aren’t alone! Fortunately, you can overcome this with patience and persistence.
Here are some key strategies that can help.
1. Stay Consistent with CPAP Therapy
CPAP therapy is the gold standard for treating sleep apnea, and it can make a tremendous difference in many aspects of your life! Of course, it helps improve sleep quality, but it also helps reduce daytime fatigue and helps balance your emotions. You may find CPAP therapy uncomfortable initially, but it can become easier to use with time and the right adjustments. If you struggle with compliance, the LoftaCare team is here to help you find the right mask and treatment to suit your needs.
2. Speak to a Mental Health Professional
For many, therapy can be an effective treatment for depression, which focuses on identifying and changing negative thought patterns. For sleep apnea patients, cognitive behavior therapy may be a good option as it helps teach people how to reframe their negative thoughts around sleep apnea and depression. making it easier to cope with the challenges of both conditions.
3. Prioritize Exercise
Exercise can help relieve symptoms of depression because it releases “happy hormones” in your body, which improve mood. For sleep apnea patients, regular exercise can also aid in weight loss, which may help alleviate the severity of the condition. According to one study, exercise helps reduce the severity of sleep apnea even if there are no changes in body weight! It also found that results were most prominent when patients did both cardio and strength training. But if you don’t want to lift weights, even light physical activity, like walking, can boost energy levels and improve mental health.
4. Establish a Healthy Sleep Routine
Healthy sleep habits are essential for managing both sleep apnea and depression. Develop a consistent bedtime routine to help signal to your body that it’s time to sleep, making it easier to fall and stay asleep. Even small improvements in sleep quality can positively impact mood.
Some tips for improving sleep hygiene include:
- Creating a dark, quiet, and cool sleep environment
- Avoiding caffeine and alcohol before bedtime
- Sticking to a consistent sleep schedule, even on weekends
5. Stay Connected with Loved Ones
Maintaining social connections is key to emotional well-being. Talk to loved ones about sleep apnea and its effects. Communicate openly about its challenges, including how it affects mood and energy levels. It can help strengthen your bond and their understanding.
6. Be Patient with Yourself
Dealing with conditions like sleep apnea and depression can be frustrating, so be compassionate with yourself and your journey! It takes time to adjust. It’s okay if there are ups and downs; remember to focus on minor improvements to help keep you hopeful and motivated.
Contact Lofta for Sleep Apnea Support
While there is a link between sleep apnea and depression, the good news is both can be managed with the right strategies. Seeking treatment for sleep apnea, addressing depression through therapy and lifestyle changes, and maintaining a support system are all crucial steps in breaking the cycle of poor sleep and low mood. While the journey may be challenging, reclaiming both physical and mental health is possible. It begins with prioritizing both sleep and emotional well-being. If you need support, our team is here to help.
