Our minds release a torrent of negative emotions under the cover of darkness, making it difficult to sleep. People refer to these negative feelings on social media and elsewhere as “nocturnal depression.” But is this real? If so, why do some people feel sad at night?
According to experts, feeling depressed at night does not necessarily mean that you suffer from a mental health condition, and understanding why this happens can help you take steps to feel better.
What is nocturnal depression?
Nocturnal depression, a colloquial term rather than a diagnosis, describes depressive symptoms that appear or worsen late at night. While anxiety can also escalate at night, and tends to make people feel upset and stressed, nocturnal depression can be described as low mood, according to a report by New York Times writer Christina Caron.
The report quoted Dr. Teresa Miskemen-Rivera, professor of clinical psychiatry at Rutgers University in the United States and president of the Psychiatric Association, as saying, “It is a feeling of sadness or that feeling: There is no joy. My life is very boring.”
Nighttime depression can extend beyond physical health, especially if these feelings prevent you from getting enough sleep.
Why does night affect your mood?
There are many factors that can ruin your late-night mood, including insomnia and loneliness. Circadian rhythms may also play a role.
The biological clock is what helps control when we feel alert in the morning, hungry at mealtimes and sleepy at night. They also help regulate important processes such as body temperature and hormone levels. Circadian rhythms govern the beginning of your “circadian night” and tell the pineal gland to produce the hormone melatonin, which helps induce sleep. If your body clock is not in sync with your sleep-wake cycle, it can have negative effects on your mood.
Nighttime depression can be a symptom of pathological depression, but research indicates that most people, including those who do not suffer from mood disorders, will feel worse as a result of staying up late or waking up very early.
One study – conducted on 21 healthy adults – measured positive and negative emotions over 4-hour intervals, and found that negative emotions peaked around 3 a.m.
What can you do to feel better at night?
To avoid symptoms of depression at night, start with good sleep basics. Dr. Sarah L. Shilappa, an assistant professor at the University of Southampton in the United States, who has studied the relationship between circadian rhythms and mood, recommended setting fixed sleep and wake times, avoiding napping during the day, putting away electronic devices at least an hour before bedtime, and keeping the bedroom at a comfortable temperature. .
Some things prevent you from getting a good night’s rest, such as drinking coffee or eating a heavy meal before bed, which can lead to symptoms of depression. Also, thinking about problems at night can make you depressed, as there is usually very little that can be done about these problems at 2 am. Dr. Rivera advised keeping a pen and paper next to the bed to jot down any thoughts and then take a fresh look at them during the day, allowing you to address your concerns later.
If you find that your bad mood does not improve within weeks, it is important to consult a doctor, and if your feelings at night become severe and include fear, impulsivity, or bad thoughts, it is necessary to seek health care quickly.