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Depression is a mood disorder accompanied by emotional and physical symptoms that interfere with your daily life. Everyone experiences depression differently. Some people may experience increased symptoms of depression at night. Nighttime depression can also make or worsen insomnia, by keeping you awake longer or making it more difficult for you to fall asleep.
Causes of nighttime depression
There are a number of causes that can lead to nighttime depression.
One common cause is a lack of activity at night. During the day, you can keep busy with work, school, or other social activities. However, at night, when you sleep, there is nothing but you and your thoughts.
Researchers have looked at other things that can improve nighttime depressive symptoms. According to animal studies, bright light (especially blue and white) at night can not only keep you awake, but can also increase symptoms of depression.
In this study, even having a TV in a dark room increased the animal's cortisol levels and created changes in the hippocampus, both of which could improve symptoms of depression.
It is also suspected that this is because your biological clock is disturbed. Depression symptoms can appear very easily and get worse. One study found that frequent and prolonged exposure to light at night can interfere with the biological clock and cause a deteriorating mood.
How to deal with night depression?
There are various ways to treat ongoing depression or reduce nighttime depressive symptoms. For depressive symptoms, regardless of the time they appear, you must stick to the treatment plan prescribed by your doctor. This includes taking medication regularly, even when you feel fine.
If you have recently experienced symptoms of depression or you are not on medication, you should see your doctor immediately to get a diagnosis and help you find the right treatment for you.
To manage nighttime depression, you might consider trying some of these ways to help improve your symptoms.
- Relax at least two hours before bed. This allows your body to start slowing down and getting ready for sleep. Good sleep is important for the overall health of your body
- Do stress relieving activities. Relaxing activities that relieve stress such as yoga and meditation can help you relieve stress before bed.
- Avoid bright screens. Try not to look at a bright screen for at least two hours before bed, and use dim lights.
- Limit alcohol and caffeine consumption. Both of these can increase symptoms of depression. Caffeine during the day can also disrupt your sleep.
- Set a sleep schedule. Go to bed and wake up at the same time every day.
- Get into a sleep routine. Include relaxing activities like reading or taking a bath before bed. Watching the news is not a relaxing routine.
- Regular exercise. Exercise helps relieve depression and can make you tired, leading to deep sleep.
- Get out in the sun every morning. This helps you regulate your biological clock.
- Get up if you can't sleep. Don't just lie in bed staring at the ceiling, get out of bed and do some quiet activity for a while until you feel tired.
