Depression and disturbed sleep

A real story shared under a changed name – thank you to the storyteller.

Tina, midwife.

Menopause, depression and sleep disorders

The onset of menopause seemed to further disrupt my sleep. I was experiencing sudden hot flushes, mood changes, restless legs and insomnia. 

I talked to my GP. She explained that people with depression tend to have sleeping difficulties, and having sleeping problems can increase a person's risk of developing depression. 

She also told me that menopausal symptoms can vary from woman to woman and that sleep disorders are common during perimenopause and menopause. We talked about my options – ERT, HRT, melatonin, low-dose antidepressants and more. 

I decided to try adjusting my sleep routine before opting for these treatments.

Improve your sleep – things to try

I worked out a bedtime schedule, cut out coffee after lunch, ate healthier foods, incorporated more exercise, and tried yoga and guided meditations to reduce my stress. All of this helped me to sleep, which in turn made me feel less depressed and more able to take on life.  

For me I saw a strong connection between my sleep and my mood. 

Expose yourself to morning light

I read about light exposure and how it can improve sleep and wellbeing. l learnt that being outside and exposing yourself to light, particularly in the morning, can help with depression. So, I started getting outside more and added a morning walk into my routine, when I could.

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

After a few months of my new routines, I felt less tired and 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!