How to Cope with Nighttime Depression

Depression is a mood disorder that affect your daily life. Everyone experiences depression differently. For some people their symptoms of depression increases pointedly at night. They may experience more symptoms, or their symptoms may increase in severity. Nighttime depression can lead to insomnia, by keeping awake, making it more difficult to fall asleep all night.

READ ALSO: 11 Things You Can Do Everyday To Get Rid of Depression

These are some tips on how to cope with depression:

Symptoms of depression at night

Experiencing depression at night may have a number of different symptoms for different people. Some people may experience:

  • increase in the severity of their depression symptoms
  • increased feelings of loneliness, hopelessness, and emptiness at night
  • agitation
  • racing thoughts
  • insomnia

For more symptoms of depression, READ: Depression: 10 Warning Signs You Shouldn’t Ignore And How To Overcome Depression

What causes nighttime depression?

There are a number of causes that can contribute to increased depression at night.

One reason for the increase is the lack of distractions. During the day, it’s a little easier for some people with mild or moderate depression to keep themselves busy. Work, school, or social activities act as a distraction during the day. But at night, when you settle down to sleep, there’s nothing but you and your thoughts for company.

Researchers have looked into other things that could be increasing our nighttime depression symptoms. According to 2013 research on animals, bright lights (especially blue and white) at night can keep us awake and also increase symptoms of depression. In the study, even having a TV on in a dark room increased the cortisol levels of animals and created changes in their hippocampus, both of which can increase depressive symptoms.

READ ALSO: Avoid These Foods If You Have Anxiety or Depression

Also, if your circadian rhythm is interrupted, your depression may be triggered or your symptoms could increase in severity. One study in 2009 found that increased artificial light can considerably disrupt our circadian rhythm, causing or increasing depression.

Tips for coping

There are a number of ways you can cope with depression that occurs or increases in severity during the nighttime. For depression symptoms, irrespective of the time of day they emerge, you should maintain the treatment plan recommended by your doctor.

If your depression symptoms are new for you or you’re currently not being treated, you should make an appointment to see a doctor for proper diagnosis and best treatment plan for you you.

The following are some tips to manage your nighttime depression:

  • Relax at least two hours before bed to allow your body start to slow down and get ready for sleep. Good sleepis important for general health and well-being.
  • Keep work and anything stressful outside of the bedroom to help to make your sleeping space more comfortable. If possible, avoid placing a TV set in your room.
  • Practice stress-relieving activitiesto relieve stress like painting before bed.
  • Avoid bright screens for at least two hours before bed, and dim the lights as much as possible.

Disclaimer: The content is purely informative and educational in nature and should not be interpreted as medical advice. Please use the content only in consultation with an appropriate certified medical doctor or healthcare professional.

 

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