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Depression and disturbed sleep

This story has been anonymised for privacy reasons.

Tina had been depressed for a number of years. 

“My depression did worsen when I became a midwife, I think because of poor sleep and stress. I wanted to address it, but I found talking about it difficult. I think I felt some shame about my mental health.”

Depression and poor sleep are closely linked

People with depression tend to have sleeping difficulties, and having sleeping problems can increase a person's risk of developing depression. 

Depression affects approximately 10% of the general population, but among nurses and midwives, the rates are more than double. Research shows that 24% of midwives and 22% of nurses experience this mental health condition.

Menopause and sleep disorders

Tina thought that the onset of menopause caused her poor sleep. She was experiencing sudden hot flushes, mood changes, restless legs and insomnia. 

Menopausal symptoms can vary from woman to woman. Sleep disorders are common, affecting 39% to 47% of perimenopausal women and 35% to 60% of postmenopausal women.

Tina talked to her GP about her options – ERT, HRT, melatonin, low-dose antidepressants and more. Tina decided to try adjusting her sleeping routine before opting for other treatments. 

Things to try to improve your sleep

Tina developed a bedtime schedule, cut out coffee after lunch, ate healthier foods, incorporated more exercise, and tried yoga and guided meditations to reduce stress. All of this helped her to sleep, which in turn improved her depression. Tina started to see the strong connection between sleep and her mental health. 

“I wanted to learn more about sleep to see if it helped my mental health. I read about light exposure and how it can improve sleep and wellbeing, so I started getting outside more during the day when I could.”

Expose yourself to morning light

The Sleep Foundation Australia suggests that outside light exposure, particularly in the morning, can help with depression. Monash University research found that the risk of depression was decreased by 20% for people who were exposed to high amounts of daytime light. For those exposed to high amounts of light at night, depression risk was increased by 30% (S. Cain, 2023).

Better sleep, more energy, more able to cope with stress

After a few months of treatment, Tina’s sleep improved, and her depression reduced. She was much less tired and felt better able to cope with life’s stresses. “My sleep isn’t perfect, but it’s a lot better. I want to keep working on my mental health, as I have hope now, after seeing how it can improve with the right support and treatment!”

Take the test – check your mental health

If menopause or other life changes are affecting how you feel, take the K10 test. It’s quick, anonymous and helps you measure your anxiety and depression and find the support that’s right for you. 

Take the Beyond Blue: Anxiety and depression test (K10). 

References 

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