Sleep disruption is a common symptom of major depressive disorder (MDD). This might look like difficulty falling asleep, waking frequently or waking early in the morning. You need a good night’s sleep to be attentive during daytime classes and practice better habits for mental wellness. Even if you’re not having trouble sleeping, it’s a common experience to notice more sadness, rumination and other depression symptoms at night. If you don’t have many friends or support people on campus, it’s easy to self-isolate and feel alone at the end of the day.

There are some things you can do to start feeling better. This article discusses some potential reasons why you may experience more depression symptoms, such as sadness, at night and what you can do to manage them.

Why do I get sad at night?

Genetic predisposition can make you more likely to develop nighttime sadness as a symptom of depression or seasonal affective disorder. However, an individual’s symptoms are usually triggered by behavioral and environmental factors. If situations at school or work stress you out during the day, you may tend to feel more depressed about these things at night because you have fewer tasks to keep you occupied. Light exposure affects the production of serotonin in the brain, which is a neurotransmitter linked with good moods. Smaller amounts of light exposure at night can decrease serotonin production, leading to stress and depression symptoms. Other disruptions to your circadian rhythm and traumatic stress can also cause nighttime depression symptoms via hormonal imbalances.

Behavioral and environmental factors

Everyone has situations in their life that have the potential to cause stress and anxiety. When you don’t have positive coping strategies, you may find yourself ruminating on these things when you’re not busy. Rumination can involve replaying conversations in your head, worrying about the future, or dwelling on perceived flaws and shortcomings. Some will have racing thoughts like this, and others may experience feelings of sadness, emptiness or hopelessness.

If this sounds like you, try experimenting with some stress-relieving activities at the end of the day to see what works best. Talking with a therapist can also help you process what you’re feeling. If you have pent-up emotions, physical activities like exercise, dancing or going for a walk might be helpful. If you have low energy and negative moods, try listening to your favorite music, reading a good book or doing something else you enjoy. For depression symptoms that keep you up at night, try grounding and relaxing activities like yoga, meditation or a hot bath. 

Circadian rhythm and light exposure

Your circadian rhythm is the daily cycle that regulates functions like appetite, wakefulness and sleep. Most people naturally have lower energy late in the day, which can increase existing depression symptoms. Disruptions to your circadian rhythm can also trigger depression symptoms or make them more severe. 

Nighttime light exposure, especially blue light from devices and screens, has been linked with depression in several studies. This was confirmed by the largest ever study on this topic in 2023, which included over 85,000 people. Another study found that the inverse is true as well: Light exposure earlier in the day was linked with greater vitamin D production and better moods. 

Managing light exposure throughout the day can make it easier to regulate your moods in general. Try to wake up and go to bed at the same time every day. Stepping outside for a walk first thing in the morning or while you’re drinking your coffee should help, and you can wear blue light-blocking glasses for long study sessions on a computer. Most importantly, try not to look at screens for two hours before bed, even if they’re not very bright. 

Hormone imbalances and trauma

Melatonin and serotonin are both hormones that modulate wakefulness and mood. Imbalances with these hormones can cause depression symptoms to increase at certain times of the day. Too much melatonin during the day often causes depression symptoms in people with seasonal affective disorder. Light variations have even more of an influence on serotonin than melatonin. 

Cortisol is a stress hormone that’s been subject to much debate because levels can vary widely depending on when they’re collected. Often it’s not the average level of cortisol but the amount of variation that correlates with depression and post-traumatic stress disorder (PTSD) symptoms. People who have a high cortisol response (often those with PTSD and depression) will experience crashes in mood and energy levels after periods of high stress. Their symptoms reflect a rapid drop in cortisol. However, some people with PTSD have a period of higher cortisol levels just after their traumatic experience that eventually shifts to the low end of the range. People with chronic depression often have consistently higher levels of cortisol. 

If you’re experiencing lower moods at a particular time of year or a lot of stress in your daily life, you may have a condition that requires treatment. Consider talking with a therapist, and if you’re having trouble functioning, explore your options for a higher level of treatment.

Get help for nighttime depression at Lightfully

If you’re noticing more depression symptoms at night, you’re not alone. There are things you can do to de-stress and improve your mood. Many people need a combination of lifestyle adjustments, therapy and medication to manage their depression. Finding positive coping strategies and working on sleep hygiene are good first steps. Try to get at least eight hours of sleep at night and stay away from screens before bedtime. Avoid alcohol and caffeine, especially before going to sleep. Keep anything related to school or work or other stressors outside of the bedroom. You can also give your bedroom or your dorm a more calming ambiance by keeping it clutter-free, investing in some comfy bedding and using aromatherapy scents.

If you’ve tried some of these things at home, or if you’re feeling overwhelmed, we can help. Lightfully U is a virtual Intensive Outpatient Program (vIOP) that’s flexible for students with busy schedules. Our Short-Term Option offers an opportunity to address some main concerns while working on your routines. Sessions begin at two weeks, and many of our clients use them to prepare for times of year or anniversaries that trigger depression symptoms.

Still have questions? Contact us or reach out to our Admissions Concierge Team. Let’s find some ways to soothe your nighttime depression symptoms, together.