Depression is a mental disorder or more specifically, a mood disorder which affects our day to day lives that has both psychological and physical symptoms that helps us identify this disorder. Last year alone, an estimate of sixteen million American adults experienced this mood disorder.
Everyone experiences depression differently. The experience of depression varies from person to person in which a few people undergo an increase in symptoms during nighttime. There are cases in which some experience more signs or the already existing symptom would increase sternly. Nighttime depression could cause or aggravate insomnia, which makes sleeping harder and more time spent consciously.
Here are several facts you should learn and pointers on how to cope with the disorder:
Nighttime Depression and its symptoms
There’s a variance amongst people who experience depression during nighttime, and the symptoms may differ from one person to another. There are cases in which their experiences would intensify along with their symptoms. Such nighttime experiences are feelings of hopelessness, loneliness, and emptiness. A rapid increase of contemplation and agitation is possible that in turn could lead to difficulty in sleeping.
Causes of depression at night
Depression during nighttime is caused by numerous factors that contribute to the worsening of the disorder.
There is a frequently suggested reason for the intensification, and that is the deficiency of distractions that keep them at bay. There are many activities that could be done during the day that helps people with mild depression busy. Activities such as going to work, attending school, playing sports and other social activities are feasible only during the day. The problem arises when the depressed person is about to sleep, accompanied and distracted by nothing but themselves and their isolated thoughts.
Researchers have conducted studies to find out what are the factors to the increase in depression at night. Based on a research about animals performed on 2013, glaring lights such as blue and white lights keep us awake and also increases the disorder symptoms. According to the study, even the presence of a television or a TV turned on in a dark room increased the cortisol levels of the animals and made adjustments in their brains, most specifically in the hippocampus in which these could enhance the symptoms of depression.
Evidence also point out that if once your circadian rhythm, a biological process that exhibits an endogenous and entrainable oscillation of about 24 hours, is disrupted it could lead into triggering your depression or intensification of symptoms. A study conducted in 2009 showed that our circadian rhythm could be interrupted by an increase of artificial light and in turn cause and increase mood disorders such as depression.
How to cope with depression
As luck would have it, there are numerous ways that one could cope with nighttime depression. When dealing with depression symptoms, even if they occur at any time of the day, you should maintain the treatment plan that your doctor prescribed for you. Treatment plans such as consuming your medications religiously and properly even at the moments where you feel perfectly healthy.
Should there be moments where new symptoms of depressions arise or if you’re not currently undergoing treatment, make sure to establish an appointment with a specialist. The doctor can give you a diagnosis of your case and assist you in finding a proper procedure that works for you.
You should examine some of the tips below to help recover your symptoms from aggravating during nighttime:
- Relax for at least two hours before hitting the hay. This way, your body could slow down and prepare for sleep. After all, a good night’s sleep help is what we need the most for our health and overall condition.
- Keep anything that could cause you to stress outside of your bedroom. This can help to make your sleeping space more calming and positive. Make your bedroom a haven of peace for you.
- Engage in stress-relieving activities. Calming activities that help alleviate stress such as painting or gardening can help you cope with your depression at night. Doing meditation before going to bed can also help you relieve stress.
- Stay away from your television or any bright lights. As much as possible, keep the lights low and avoid watching television or any bright screens two hours before going to bed
- Manage the caffeine and alcohol levels in your body. Emphasize this one because both of these could increase the symptoms of depression and drinking caffeinated products too late in the day could profoundly affect your sleep.