Experiencing depression at night may impact your sleep. Read on for how to cope.

Some people may experience an increase in the severity of their symptoms. Others may experience increased feelings of isolation, hopelessness, and emptiness at night.

Nighttime depression may also create or worsen insomnia, keeping you awake longer or making it more difficult to fall asleep.

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

One commonly suggested reason for the increase is the lack of distractions. During the day, it’s a little easier for some people, especially those with mild to moderate depression, to keep themselves busy. Work, school, or social activities may act as a distraction during the day. At nighttime, there may be fewer activities keeping your mind busy.

Researchers have looked into other things that could be increasing our nighttime depression symptoms. According to 2013 research on animals, bright lights (particularly blue and white) at night can not only keep us awake, but may also increase symptoms of depression. In the study, having a TV on in a dark room increased the animals’ cortisol levels and created changes in their hippocampus, both of which may increase depressive symptoms.

It’s also thought that if your circadian rhythm is disrupted, your depression may be triggered or your symptoms might increase in severity. One 2009 study found that increased artificial light may significantly disrupt our circadian rhythm, possibly impacting mood.

There are a number of ways you can cope with nighttime depression. For depression symptoms, regardless of the time of day they show up, it’s important to follow the treatment plan prescribed by your doctor. This includes taking your medications, even when you feel okay.

If your symptoms of depression are new for you or you’re currently not being treated, you may want to see a doctor. They can help you find treatment that may work for you.

You may consider trying some of these tips to help improve your symptoms:

  • Seek out therapy. Experiencing depression can be tough to manage alone, and it may help you to talk with a healthcare professional for support.
  • Maintain supportive social connections during the day. Spend time with friends or trusted people in your life.
  • Keep work and anything stressful outside of your bedroom. This may help make your sleeping space more calming and positive. If you can, consider making your bedroom a screen-free room.
  • Practice stress-relieving activities. Calming activities that relieve stress, such as drawing or baking, may help you cope. Not all typically recommended stress-relief activities work for everyone, so you may want to try different activities to reduce your stress and see how you feel.
  • Avoid bright screens. Try not to look at any bright screens for at least two hours before bed, and dim the lights as much as possible.

Learn more about depression

In 2020, an estimated 21 million U.S. adults, or 8.4% of the population, experienced an episode of depression.

You are not alone!