Why Am I Depressed Only at Night

Why Am I Depressed Only at Night Depression Symptoms Print Why Am I Depressed Only at Night? The Link Between Depression and Nighttime Rumination By Nancy Schimelpfening Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be. Learn about our editorial policy Nancy Schimelpfening Medically reviewed by Medically reviewed by Daniel B. Block, MD on January 29, 2020 twitter linkedin Daniel B. Block, MD, is an award-winning, board-certified psychiatrist who operates a private practice in Pennsylvania. Learn about our Medical Review Board Daniel B. Block, MD Updated on February 04, 2020 Depression Overview Types Symptoms Causes & Risk Factors Diagnosis Treatment Coping ADA & Your Rights Depression in Kids Peter Dazeley /Getty Images In This Article Table of Contents Expand Symptoms Causes Coping Therapy View All As one of the most common mood disorders, major depression can develop in anyone, at any age, at any time. However, for some people, symptoms of depression may be worse at night, leading to difficulty in getting to sleep, anxiety, and feelings of isolation and hopelessness. Some people may have depression in the morning, which is called diurnal mood variation. 1:48 7 Facts You Should Know About Nighttime Depression Symptoms Major depression causes severe symptoms that interfere with your mood and activities of daily living. If youve experienced a number of these symptoms for the majority of the day, almost every day, for the past two weeks or more, and they arent getting better, you should see your doctor. Symptoms of depression include: Sleep issues, such as sleeping more than normal or difficulty getting to sleep or staying asleep??Eating more or less than you normally doWeight loss or gain??Losing interest and/or pleasure in activities you once enjoyedLack of energyDifficulty engaging in normal tasks of daily living such as brushing your teeth or bathingHeadaches, stomachaches, or other pain that doesnt respond to treatment and has no obvious causeIrritabilityFeeling sad and/or anxiousFeeling hopelessCryingRestlessnessFeeling isolated or lonelyFeeling worthless, guilty, or helplessDifficulty concentratingSuicidal thoughts or attempts, or thinking about death?? In the United States, an estimated 17.3 million adults age 18 years and older were affected by at least one episode of major depression in the last available years statistics, as were around 3.1 million adolescents age 12 to 17 years. Causes There are several factors that may lead to worsening feelings of depression at night. Verywell / JR Bee Rumination People, particularly people with depression, often go through a process called rumination  in which they repeatedly mull over past events and issues that concern them, trying to make sense of them or imagine them having a different outcome. Since depression causes the tendency to focus on negative events (for example, mentally reliving a fight with a  friend), rumination can fuel your feelings of depression and anxiety, and its usually a major cause of nighttime depression symptoms.?? Not too surprisingly, you tend to be more prone to rumination when youre alone and free from distractions, which tends to be at night for many of us. Fatigue at the end of the day can also make us more prone to feeling down. Though rumination is normal, it can be extremely unhealthy, particularly if its causing or worsening your depression or anxiety. How to Process Feelings Without Ruminating Nighttime Light Exposure There have been numerous studies on the link between exposure to light at night and depression. One study published in the American Journal of Epidemiology showed a correlation between low-level bedroom light exposure during sleep and developing depression symptoms in elderly adults, though light exposure was more than likely not the only cause.?? The risk could be even higher for younger people since their eyes are more sensitive. Its still unclear how exactly light and depression are related, but its possible that being exposed to even a tiny amount of light during the night interferes with your sleep cycles, which in turn interferes with your mood. Circadian Rhythm Disruption Multiple studies have shown that when your circadian rhythm, or internal sleep clock, is disrupted, your risk of developing depression or worsening symptoms is higher.?? Circadian rhythm disruption can occur as the result of a whole host of factors from jet lag to working the night shift to increased light exposure at night. No matter your natural circadian rhythm, disrupting it can have negative effects. In general, its best to be awake and active during the day and work to make sure you get the best quality of sleep you can at night. Your Chronotype Do you consider yourself an early bird, a night owl, or somewhere in between? How long and when you sleep at night is called a chronotype. One study on the link between chronotype and depression looked at 32,470 females who were, on average, 55 years old and did not experience depression. They each categorized their chronotype: early, intermediate, or late. Of these women, 2,581 ended up with diagnosed depression across a follow-up period of four years. The women who identified as early birds had a 12% lower risk of developing depression than the intermediate women, while the night owls had a 6% higher risk.?? The results clearly showed that the more strongly a woman identified as being a night owl, the higher her likelihood of developing depression. While this study doesnt show that being a night owl causes depression, the fact that there are multiple studies that indicate a link between chronotypes and depression means that more research on this connection is warranted, especially regarding the genetic and environmental connection.?? Coping In order to break the cycle of nightly negative thoughts and curb nighttime depression symptoms, try the following: Engage in activities that create positive thoughts.  Some examples are participating in a hobby that you enjoy, such as writing, playing an instrument, drawing, or painting, and meditation or prayer. What youre trying to do with these activities is fill your mind with positive things so that theres no room for the negative thoughts to creep in and occupy space.Problem-solve the negative events.  People who ruminate tend to not only replay events but also engage in thoughts such as, Why does this always happen to me? and Whats wrong with me that I cant cope? These types of thoughts lead to feelings of helplessness. Instead, take a moment when youre thinking clearly and identify at least one step you can take to overcome your problems. It can even be something as simple as calling a friend to try and brainstorm a solution. This mental interruption and proactive action help you regain power over the situation and feel less helpless.Build up your self-esteem.  What are you good at? What do you enjoy? Think of some ways to build up your sense of self-worth, such as taking a martial arts class, starting a new hobby, picking up that musical instrument you used to play, or taking a night or online class in a subject that fascinates you. Feeling good about yourself and what youre accomplishing helps keep rumination at bay.Dont go to bed until youre really tired.?? This gives you less time to start thinking about all the problems and negative events in your life. If you arent sleepy, try reading a book or magazine until you are.Keep your room dark. It doesnt hurt to make your bedroom as dark as possible to help prevent any disruption to your sleep during the night.?? Try room darkening shades or blinds and dont leave the TV on at night.Minimize your exposure to screens before bed. Turn off screens and electronics a minimum of two hours before bed to help maximize your sleep time. Exposure to the blue light emitted from screens right before bed can interrupt your sleep an d lead to a poorer quality of sleep as well.?? Therapy If self-help strategies like these fail to help you with your rumination, a type of psychotherapy called cognitive-behavioral therapy (CBT) is also an option to help you deal with this problem.?? Rumination-focused CBT is a type of therapy thats specifically geared toward helping patients with rumination, though studies are still being done on its effectiveness. The Best Online Therapy Programs