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Feeling sad at night can be a symptom of major depression.
Some of them you may be able to adjust, while others are more challenging to manage.
Rumination
People with depression oftenruminate, or repeatedly mull over past events and issues that concern them.
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You may spend hours trying to make sense of past events or imagine them having a different outcome.
Since depression makes you likely to focus on negative events, rumination can fuel feelings of depression and anxiety.
It’s usually a major cause of nighttime depression symptoms.
Verywell / JR Bee
Fatigue at the end of the day can also make us more prone to feeling down.
This is why sometimes, things seem worse at night.
The risk could be even higher for younger people, since their eyes are more sensitive.
Some people also experience feelings of sadness that are stronger in the morning.
This is calleddiurnal mood variation.
Chronotype
Do you consider yourself an early bird, a night owl, or somewhere in between?
How long and when you sleep at night is called a chronotype.
They each categorized their chronotype: early, intermediate, or late.
Of these women, 2,581 ended up with diagnosed depression across a follow-up period of four years.
This study doesn’t show that being a night owl causes depression.
Loneliness
Feelings of loneliness can cause sadness at night.
You may feel more lonely at night if you lack social companionship outside of work or school.
Spending evenings alone can cause worsening feelings of loneliness.
Loneliness is a risk factor for major depression.People with depression may self-isolate, which can increase feelings of loneliness.
It is even possible to feel lonely when you are with friends and family.
Symptoms of Major Depression
Major depression causessevere symptomsthat interfere with your mood and daily activities.
Nighttime feelings of sadness aren’t always associated with major depression, but they can be.
Major depression usually involves other symptoms besides just feeling sad at night.
If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor.
If you or a loved one are in immediate danger, call 911.
For more mental health resources, see ourNational Helpline Database.
and “What’s wrong with me that I can’t cope?”
These types of thoughts lead to feelings of helplessness.
This can even be something as simple as calling a friend to try and brainstorm a solution.
This mental interruption and proactive action can help you regain power over the situation and feel less helpless.
Build Self-Esteem
What are you good at?
What do you enjoy?
Feeling good about yourself and what you’re accomplishing helps keep rumination at bay.
Practice Good Sleep Hygiene
Set yourself up for sleep success as much as you might.
Most likely, you’ll benefit from finding a combination of strategies that fit you and your lifestyle.
Start by visiting a doctor or mental health professional.
If you have a diagnosis of depression, a doctor may also prescribe medication to help.
Find out which option is the best for you.
Therapy
A popular therapy method for treating depression iscognitive behavioral therapy(CBT).
With CBT, a therapist helps you address things like rumination and negative thoughts with self-help strategies.
SSRIs work by increasing serotonin in the brain, which helps regulate mood.
For instance, regularphysical exercisecan boost feelings of well-being, reduce stress, and lead to better sleep.
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