Why do People Get depressed at Night: How To Cope With it?
Depression is not an easy deal, especially when you feel like drowning with it. The clouds of thoughts hover above the head all day long yet some of us manage to cope with it during the day hours by keeping ourselves busy. However, there are less distractions at night and we are finally away from work and people, sitting on our own. For some us, symptoms of depression elevate from here. Yes, depression at night gets worse with symptoms like
- Continuous low mood
- Excessive exhaustion
- Dissatisfaction with life
But why do so many people feel depressed at night and their signs get severe? Let’s find it out.
Feeling Depressed at Night: What are the Causes?
As we have already discussed that lack of distractions is one of the biggest reasons to feel depressed at night, there are other causes that join in the stream for making situations a bit complicated.
1. Racing Thoughts
Those who are facing depression often go through a pile of thoughts about the past instances and worries of the future. Moreover, these thoughts revolve around negative actions like failing in an examination, breakup, fight with friends, etc. rather than other good things in life. It is once again not surprising as the person is alone and feeling down and he keeps ruminating on this unhealthy practice.
2. Exposure To Device Light
Many of you who ask ‘Why do I get depressed at night’ fail to notice their actions before sleeping. Bright blue and white light coming from the devices not just keeps you awake for a long time but also disturbs the sleep cycle. In fact, watching television late-night is also responsible for increasing depression symptoms in the night.
3. Disrupted Circadian Rhythm
When your internal sleep clock is playing games because of lots of factors like artificial light, jet lag, etc., depression at night becomes a little more persistent.
How To Cope With Night Depression?
Keeping in mind the loneliness that one goes through and rushing thoughts that haunt you, there are some of the tips that you can follow to cope with the problem of night time depression.
2. Unwind A Few Hours Before Sleeping
You might have finished your work on the laptop a few minutes before or you were watching television, whatever be it, just give yourself some time to relax even before going to sleep. Yes, sleeping is an important part of your schedule and you must feel relaxed before it. So untangle all the thoughts that are rushing through your head either by taking a walk on the terrace or simply reading some good articles off-screen. Smile a little more, look yourself in the mirror, talk to yourself and give a hair oil massage in between. Yes, it’s a part of self-love and your way to untangle yourself is just amazing.
2. Solve The Problematic Issues
If there is something which is bothering you for so long and could be resolved by any means, do that. Don’t procrastinate over it or else you are making it worse for yourself. Moreover, if you are not able to find solutions then speak to a friend but open the knots of worries. In fact, you can pick up a diary and start talking to yourself to find the ways out. Trust us, there is not anyone in the world who knows the best solution for yourself.
3. Avoid Looking At Bright Screen
It is now obvious that you must avoid looking at the bright screen prior to bed. Depression at night gets a hike when you are not able to sleep and indulge yourself in a series of thoughts. So, it is highly recommended that you keep your phones, tablets and laptop at least 1 hour away before hitting the bed. This 1 hour could be used to unwind yourself positively.
4. Avoid Getting In The Bed Till You Are Really Tired
Everyone has different sleeping times. Suppose you are not able to sleep then engage yourself in other activities. Pick up a nice book out of the shelf or check out a good magazine. If you have someone who can take part in your activities, you can definitely go for board games or sing along a few old classical pop songs.
5. Limit Caffeine Intake
Caffeine in late evening is surely responsible for disrupting your sleep cycle. You consume this beverage every morning to get energized. And now imagine its effect if you take it late evening. The coffee will work just the way it’s supposed to be but you won’t be able to have a deep sleep.
6. Relieve Your Stress
If your depression is worse at night, does that mean that you are also facing some problems in the daytime? If so, you must start picking up the right point beforehand. Learn how to relieve stress and make a few changes in your daily schedule like exercising, taking good diet, practicing gratitude journaling, meditating, spending time with loved ones, etc. A few good changes every day can make a great impact on your good sleep. You will notice the lowering of night time depression real soon.
7. See A Therapist
Do I need to see a therapist? If you are not able to cope with night time depression with self-strategies, there is no harm in seeing a therapist and get psychotherapy like Cognitive Behavioral Therapy for its effectiveness. There is no need to harm yourself mentally as well as physically when there are possible solutions awaiting.
Water Your Brain With Good Thoughts Every Night!
Since you are not able to sleep soon, we are sure that you will be able to convert those negative thoughts into positive ones with your good efforts. Yes, it does take time but who is stopping you! Have faith in yourself, be patient and keep enjoying every moment of your life.