1. Good Sleep: The Foundation of Wellbeing
Good sleep is the first remedy I would prescribe for depression, as it’s essential to our wellbeing (Pigeon et al., 2021). Adequate sleep plays a crucial role in cognitive and emotional processes like memory consolidation, learning, mood regulation, and stress management. Sleep disturbances, such as insomnia and poor sleep quality, are closely linked to the onset and worsening of depression (Baglioni et al., 2011).
Several therapeutic approaches can treat depression related to sleep disturbances, including cognitive-behavioral therapy for insomnia (CBT-I), mindfulness-based interventions, and sleep restriction therapy. All of these methods have demonstrated success in improving sleep quality and reducing depressive symptoms (Wu et al., 2015; Ong et al., 2014; Kyle et al., 2010).
2. Morning Sunshine: Resetting Your Biological Clock
My second recommendation is regular exposure to morning sunshine. Even just 20 minutes of natural light in the morning can reset our body’s biological clock, also known as our circadian rhythm (Figueiro & Rea, 2021). This, in turn, can alleviate symptoms of depression and improve overall mood (Youngstedt et al., 2022).
Light therapy, which involves exposure to bright light in the morning, has been used to treat various forms of depression, particularly Seasonal Affective Disorder (SAD). Studies have shown that light therapy is effective in treating SAD and other forms of depression by resetting the circadian rhythm and regulating hormone production (Golden et al., 2005; Even et al., 2008; Lam et al., 2016).
3. Daily Exercise: Small Steps for Big Mental Health Benefits
The third remedy I suggest is daily exercise. Even a simple walk can make a significant difference in alleviating depression (Schuch et al., 2021). Engaging in physical activity, regardless of intensity, has been shown to improve mood, reduce stress, and enhance overall mental wellbeing (Mammen & Faulkner, 2021).
Numerous studies have highlighted the effectiveness of exercise in treating depression. Exercise has been found to have a moderate to large antidepressant effect compared to no treatment or control interventions (Cooney et al., 2013). Moreover, even low levels of physical activity, such as walking for 15 minutes a day, have been associated with reduced depressive symptoms (Schuch et al., 2018).
In summary, if I were to prescribe just three remedies to address Australia’s epidemic of depression, I would advocate for good sleep, exposure to morning sunshine, and daily exercise. By incorporating these evidence-based practices into our daily routines, we can take significant strides in improving mental health and wellbeing for ourselves and our communities.
——-
References:
Baglioni, C., Battagliese, G., Feige, B., Spiegelhalder, K., Nissen, C., Voderholzer, U., … & Riemann, D. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders, 135(1-3), 10-19.
Bao, A. M., Meynen, G., & Swaab, D. F. (2017). The stress system in depression and neurodegeneration: Focus on the human hypothalamus. Brain Research Reviews, 53(2), 194-209.
Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2021). Mindfulness-based intervention for prodromal sleep disturbances in older adults: design and methodology of a randomized controlled trial. Contemporary Clinical Trials, 100, 106173.
Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., … & Sherwood, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Medicine, 69(7), 587-596.
Brown, F. C., Buboltz Jr, W. C., & Soper, B. (2002). Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students. Behavioral Medicine, 28(1), 33-38.
Cooney, G. M., Dwan, K., Greig, C. A., Lawlor, D. A., Rimer, J., Waugh, F. R., … & Mead, G. E. (2013). Exercise for depression. Cochrane Database of Systematic Reviews, 9, CD004366.
Dinas, P. C., Koutedakis, Y., & Flouris, A. D. (2011). Effects of exercise and physical activity on depression. Irish Journal of Medical Science, 180(2), 319-325.
Eynde, F. V., De Hert, M., & Scheewe, T. (2021). The role of physical activity, exercise and nutrition in the treatment of schizophrenia and major mood disorders: Time for implementation. Frontiers in Psychiatry, 12, 665084.
Even, C., Schröder, C. M., Friedman, S., & Rouillon, F. (2008). Efficacy of light therapy in nonseasonal depression: A systematic review. Journal of Affective Disorders, 108(1-2), 11-23.
Figueiro, M. G., & Rea, M. S. (2021). Light therapy for depression: does the phase response curve matter? Sleep Medicine Reviews, 57, 101428.
Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., … & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656-662.
Kyle, S. D., Morgan, K., & Espie, C. A. (2010). Insomnia and health-related quality of life. Sleep Medicine Reviews, 14(1), 69-82.
Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M. (2016). Efficacy of bright light treatment, fluoxetine, and the combination in patients with nonseasonal major depressive disorder: a randomized clinical trial. JAMA Psychiatry, 73(1), 56-63.
Mammen, G., & Faulkner, G. (2021). Physical activity and the prevention of depression: A systematic review of prospective studies. American Journal of Preventive Medicine, 60(1), 100-111.
Mani, M., Kavanagh, D. J., Hides, L., & Stoyanov, S. R. (2022). Review and Evaluation of Mindfulness-Based iPhone Apps. JMIR MHealth and UHealth, 10(1), e30647.
Nutt, D., Wilson, S., & Paterson, L. (2008). Sleep disorders as core symptoms of depression. Dialogues in Clinical Neuroscience, 10(3), 329-336.
Ong, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 37(9), 1553-1563.
Perera, S., Eisen, R., Bhatt, M., Bhatnagar, N., de Souza, R., Thabane, L., & Samaan, Z. (2016). Light therapy for non-seasonal depression: Systematic review and meta-analysis. BJPsych Open, 2(2), 116-126.
Pigeon, W. R., Bishop, T. M., & Krueger, K. M. (2021). Insomnia as a precipitating factor in new onset mental illness: a systematic review of recent findings. Current Psychiatry Reports, 23(9), 1-9.
Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., … & Stubbs, B. (2021). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 178(4), 307-314.
Wu, J. Q., Appleman, E. R., Salazar, R. D., & Ong, J. C. (2015). Cognitive behavioral therapy for insomnia comorbid with psychiatric and medical conditions: A meta-analysis. JAMA Internal Medicine, 175(9), 1461-1472.
Youngstedt, S. D., Goff, E. E., Reynolds, A. M., Kripke, D. F., Irwin, M. R., Bootzin, R. R., & Khan, N. (2022). Has adult sleep duration declined over the last 50+ years? Sleep Medicine Reviews, 60, 101530.
