Trigger warning: this article discusses depression and depressive symptoms.
Sleep and mental health are closely connected. Sleep deprivation affects your psychological state and mental health. For many, the symptoms of depression can intensify at bedtime.
What Causes Depression at Night?
There are a number of causes that can contribute to increased depression at night. One commonly suggested reason for the increase is the lack of distractions. During the day, it is a little easier for some people – especially those with mild or moderate depression – to keep themselves busy. Work, school, or social activities act as a distraction during the day. However, at night, when you settle down to sleep, there is often nothing else but you and your thoughts. According to 2013 research on animals, bright lights (especially blue and white) at night can not only keep us awake, but may also increase symptoms of depression.
Symptoms of Depression at Night
Experiencing depression at night may have a number of different symptoms for different people. Some people may experience an increase in the severity of their depression symptoms. Others may experience increased feelings of isolation, hopelessness, and emptiness at night. Racing thoughts, feelings of anxiousness, guilt, or irritability may also occur, which can lead to difficulty sleeping.
Tips to Overcome Bedtime Depression
Sleep problems increase the risk of initially developing depression, and persistent sleep issues can increase the risk of relapse in people who have successfully been treated for depression. As a result, taking steps to sleep better can have beneficial effects on mood. Some tips to sleep better include –
- Keep your work and anything that may stress you out outside of your bedroom.
- Unwind at least two hours before bed in order to encourage your body to slow down and get ready for sleep.
- Practice stress-relieving activities such as painting, baking, yoga, meditation, or journaling.
- Avoid using your phone or any sort of electronics for at least two hours before bed.
Although it may be difficult, the best way to treat nighttime depression is often to try and get a good night’s sleep. There are a number of things a person can try in order to achieve this as listed above in the article.